Until recently, nuts were not used as part of the diet for weight loss. This opinion was explained by their high nutritional value.
However, this is not considered an obstacle to introducing the product into the diet menu, since in dosed quantities it can be beneficial and also allows you to tune the body to burn fat.
But in order to regularly lose extra pounds, you need to know what nuts you can eat when losing weight, their permissible amount and what effect they have.
Can you eat nuts while losing weight?
Nuts should be considered as a snack between main meals, and also included in salads and other dishes. This will set your body up to burn fat reserves.
Useful qualities of fruits:
- reduce hunger, because when plant fiber enters the stomach, it increases in volume and fills empty space, which creates a feeling of satiety;
- the body spends a lot of energy on digesting them, which is important when losing weight;
- reduce the content of bad cholesterol, which improves metabolic processes;
- activate the production of appetite blocking substances against the background of an increased content of linolenic acid.
The introduction of these products into the menu helps saturate the body with substances that enhance metabolism. But you need to consume them raw, without additives. Only in this case the benefit will be maximum.
Benefits of nuts
Nuts contain vegetable fats, which differ from animal fats in that they do not settle on the walls of blood vessels.
Proteins are easily digestible, and carbohydrates are contained in minimal quantities, so they do not turn into extra pounds.
Important! People who are obese can only eat nuts during a strict diet, when the caloric content of the diet is strictly limited.
Benefits and chemical composition of nuts
The product contains a lot of proteins, fats, beneficial elements and vitamins. All this is required for normal life and functioning of the body. Also, do not forget that nuts contain a lot of calories.
This product has one significant drawback - once you start eating nuts, many find it difficult to stop. Thus, there is a high risk of exceeding the required norm. For example, by overeating 5-7 more fruits, you can gain up to 5 extra pounds in a short time. Therefore, the question often arises about what nuts you can eat when losing weight and in what quantity.
You need to know that nuts come in different varieties, all of which have a certain nutritional value and number of calories. So, some need to be eaten with caution. But it is undesirable to refuse such a product; it has a beneficial effect on burning fat deposits.
The beneficial properties of nuts for weight loss are due to the presence of phosphorus, fiber, fluorine and polyphenols. Periodic consumption of food is the prevention of many diseases.
Nuts additionally provide the following benefits for weight loss:
- The increased iodine content in the composition normalizes metabolism.
- Peanuts and cashews prevent the development of heart pathologies and vascular diseases due to saturated fatty acids.
- Help control hunger due to its low glycemic index.
- Nuts prevent increased blood sugar levels.
- Nuts promote brain activity.
- 100 g of product contains approximately 35 g of protein, which helps fuel muscles even when following a diet.
- Up to 35% of the fats found in this product are not absorbed, that is, they are not deposited in the body.
- Saturated acids increase thermogenesis, which means that part of the calories begins to be spent on absorbing food and supporting the normal functioning of the human body.
Calorie content of nuts
The nutritional value of the product differs depending on the type. Therefore, before making a choice in favor of one nut or another, you need to study the calorie content of each product.
Lowest calorie
This group includes species whose energy value does not exceed 610 kcal per 100 grams. Thanks to this property, they can be included in any menu without fear for your figure.
Low-calorie types:
| Name | Calorie content (kcal) | Fat (%) | Proteins (%) | Carbohydrates (%) |
| Cashew | 598 | 48 | 18,4 | 22,4 |
| Peanut | 550 | 45,3 | 26,4 | 10 |
| Pistachios | 555 | 50 | 20,8 | 7,8 |
| Almond | 609 | 54,7 | 18,5 | 13 |
The most high-calorie
This category includes nuts whose nutritional value exceeds 650 kcal per 100 g. Care must be taken when including them in the diet.
High-calorie types:
| Name | Calories | Fat (%) | Proteins (%) | Carbohydrates (%) |
| Hazelnut | 650 | 62 | 15 | 9,5 |
| Brazilian | 655 | 66,5 | 14,5 | 4,9 |
| Gretsky | 654 | 60,7 | 16,3 | 11,2 |
| Cedar | 675 | 60,2 | 23,8 | 20,5 |
| Pecan | 690 | 71,98 | 9,18 | 4,28 |
Nuts for weight loss
The beneficial quality of the product lies in its increased nutritional value, which helps satisfy hunger by eating just a few kernels. The main thing is not to overdo it with the quantity.
The energy value of 3-4 kernels is comparable to a slice of white bread and a piece of cheese, but the nutritional value of the latter is much lower. But for the diet to give maximum results, you need to know when to stop.
Almond
This product is rich in plant sterols, which reduce the production of bad cholesterol. Arginine, present in the composition, helps increase the elasticity of blood vessels and prevents the development of thrombophlebitis.
The most useful substances:
- iron;
- vitamin E;
- zinc;
- vegetable fiber;
- calcium;
- magnesium;
- monounsaturated fats;
- copper.
By eating only 8-10 kernels, you can feel full for a long time, so almonds are considered the most suitable nut for burning subcutaneous fat.
Gretsky
These nuts are considered leaders in Omega-3 content. They also activate mental work and prevent the formation of cancerous tumors.
Useful properties of this type:
- rapid digestibility of plant proteins;
- high concentration of amino acids has a beneficial effect on the heart and blood vessels;
- fiber improves the functionality of the digestive organs;
- activates metabolic processes;
- relieves fatigue;
- removes toxins.
The daily consumption rate is 30 g, and for obesity - 10 g.
Muscat
This species is used in food only as a seasoning. Nutritionists value it for its ability to increase temperature at the cellular level, which primes the body to burn fat reserves.
To add nutmeg to food, grind it to a powder consistency and season the food with it immediately before eating. You can also add it to tea and fermented milk drinks.
Useful properties of this type:
- enhances cellular metabolism;
- normalizes the functioning of the digestive organs;
- creates a feeling of fullness for a long time;
- reduces sugar concentration.
Important! You should not eat almonds if you have stomach dysfunction or impaired bile flow.
Hazelnut
The nutritional product contains 70% healthy fats and is also characterized by the content of twenty different amino acids. Its regular use improves the function of the liver, blood vessels, and bone tissue.
Key health benefits:
- vitamins – A, E, group B, C;
- minerals - manganese, iron, zinc, iodine, cobalt, phosphorus, sodium.
Interesting! Hazelnuts contain paclitaxel, which prevents the development of cancer.
Peanuts: can you eat while losing weight?
The main advantage of this type of nut is the absence of cholesterol and the presence of antioxidants. Introducing peanuts into the diet improves memory and hearing. It also activates the choleretic process.
Useful material:
- vitamins – PP, A, E, D;
- minerals – copper, manganese, potassium, calcium, magnesium.
The diet may include not only raw kernels, but also peanut butter. It should be eaten in the morning, spread on a dietary piece of bread. This delicacy gives you a feeling of fullness and maintains it for several hours.
When consuming, you need to take into account that peanuts are an allergen. It is also not recommended for people suffering from arthrosis, gout, or arthritis.
What nuts can you eat during your diet?
All types of oilseeds are useful, but they still differ in their chemical composition and the predominance of certain components. Here is their ranking in descending order for those on a diet.
- Almond. It is rich in cholesterol-lowering sterols as well as protein. Due to arginine, it increases the elasticity of blood vessels and reduces the formation of blood clots. Almonds contain the most vitamin E - a well-known antioxidant and skin protector from dryness and flaking. The predominant minerals are calcium, iron and zinc.
- Walnuts. They are extremely rich in fats, so it is not for nothing that oil is obtained from them. The kernels are high in omega-3 fatty acids. They are well digestible, rich in proteins and dietary fiber. They are an excellent remedy for loss of strength and have a healing effect. It is not for nothing that their partitions and shells are used to make medicinal tinctures.
- Hazelnuts and hazelnuts. This fruit differs from its counterparts in its rich vitamin composition (B, C, A, E), high concentration of potassium, zinc, phosphorus and other minerals. Due to its significant iron content, it helps fight anemia. Hazelnuts and wild hazelnuts have the same benefits, it's just that the cultivated variety of the tree produces larger fruits.
- Peanut. It is a record holder for protein content and has lower fat content and calorie content. It is a powerful antioxidant and protects against cancer. Peanuts contain a lot of potassium and calcium. The only negative is that the product is an allergen; in this sense, its reddish husk is especially dangerous.
- Cashew nuts. Very tasty, but quite high in calories. It contains a lot of protein, vitamins B and A. Cashews have antiseptic properties. Fruits stabilize the concentration of cholesterol in the blood and help with anemia, as they are rich in iron. Cashews contain more carbohydrates than others.
- Pine nuts. The abundance of oil contained in them can suppress appetite. The kernels are also distinguished by the presence of copper, zinc, and cobalt.
- Pistachios. These fruits have a high protein content, while being low in carbohydrates and fats. They provide a feeling of fullness for a long time.
- Macadamia. You need to be very careful on your diet with this product, since it is the fattest and incredibly high in calories. But macadamia contains a record dose of unsaturated fatty acids that protect the heart.
Daily intake of nuts, is it possible to eat at night?
The daily intake of nuts is no more than 30 g. This amount is enough to saturate the body with useful substances without harming the figure. Almonds, cashews, and peanuts do not add extra centimeters to the waist, and the latter even increases energy consumption by accelerating metabolic processes.
Acceptable daily intake:
| Name | Dosage (pcs.) |
| Almond | 25 |
| Gretsky | 15 |
| Hazelnut | 12 |
| Peanut | 26 |
| Muscat | 1-2 |
You should eat nuts before lunch. It is unacceptable to use them in glaze, with the addition of sugar or honey, as this reduces the dietary properties of the product. It is also not recommended to use salted nuts, as salt increases appetite and retains water in the body, which causes swelling.
The best option is to introduce the product into salads, which improves the nutritional value of dishes without increasing their calorie content.
How many nuts can you eat a day?
When losing weight, nuts should be consumed in limited quantities. Restrictions must be introduced due to the high calorie content of the product: excessive consumption can lead to weight gain. Experts recommend eating no more than 20-30 g daily. Nut butters should also be included in the total amount: although they are healthy, the number of calories is too high, which can lead to weight gain if consumed in excess.
If you follow a nut diet, you can consume up to 100 g of the product per day. At the same time, most other foods are excluded from the menu during weight loss. There are other dietary options for which the daily intake is different. With a three-day diet, every day you can eat 50 g of walnuts and 1 cucumber, a small piece of meat or fish with low fat content.
