How many nuts can be eaten per day when losing weight: dietary intake
Until recently, nuts were not used in the menu for weight loss. This opinion was explained by their high nutritional value.
However, this is not considered an obstacle to the introduction of the product in the diet menu, because in a metered amount it is able to be beneficial, and also allows you to configure the body to burn fat.
But in order to regularly leave the extra pounds, you need to know what nuts you can eat when losing weight, their allowable amount and what effect they have.
Can I eat nuts when losing weight?
Nuts should be considered as a snack between the main meals, and also introduced into salads and other dishes. This will allow the body to burn fat reserves.
Useful qualities of fruits:
reduce hunger, because plant fiber when ingested increases in volume and fills an empty space, which creates a feeling of satiety;
the body spends a lot of energy on their digestion, which is important when losing weight;
reduce the content of harmful cholesterol, which improves metabolic processes;
activate the production of substances that block appetite against the background of an increased content of linolenic acid.
The introduction of these products on the menu helps to saturate the body with substances that enhance metabolism. But you need to use them raw, without additives. Only in this case will the maximum benefit.
The composition of nuts contains vegetable fats that differ from animals in that they do not settle on the walls of blood vessels.
Proteins are characterized by easy digestibility, and carbohydrates are contained in a minimum amount, so they do not turn into extra pounds.
Important!Obese people can eat nuts only with a strict diet, when the calorie intake is strictly limited.
The nutritional value of a product varies by species. Therefore, before making a choice in favor of a particular nut, you need to study the caloric content of each product.
This group includes species whose energy value does not exceed 610 kcal per 100 grams. Due to this property, they can be included in any menu without fear for a figure.
Low calorie species:
Calorie content (kcal)
The highest 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 species:
The useful quality of the product lies in increased nutritional value, which contributes to satisfying hunger when eating only a few kernels. The main thing is not to overdo it with the quantity.
The energy value of 3-4 kernels is comparable with a slice of white bread and a slice of cheese, but the nutritional value of the latter is much lower. But in order for the diet to give maximum results, you need to know the measure.
This product is rich in plant sterols that reduce the production of bad cholesterol. Arginine, present in the composition, helps to increase the elasticity of blood vessels and prevents the development of thrombophlebitis.
The consumption rate per day is 30 g, and for obesity - 10 g.
This type is used in food only as a seasoning. Nutritionists appreciate it for its ability to raise temperature at the cellular level, which sets the body to burn fat reserves.
To add nutmeg to food, grind it to the consistency of the powder and season it with food immediately before use. You can also add it to tea and sour-milk drinks.
Useful properties of this type:
enhances cellular metabolism;
normalizes the functioning of the digestive system;
creates a feeling of satiety for a long time;
lowers sugar concentration.
Important!Do not use almonds for stomach dysfunction and violation of the outflow of bile.
The composition of the nutrient product contains 70% of healthy fats, and it 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.
Interesting!The composition of hazelnuts includes paclitaxel, which prevents the development of cancer.
Peanuts: is it possible to eat with weight loss?
The main advantage of this type of nut is the absence of cholesterol and the presence of antioxidants. The introduction of peanuts in the diet improves memory, hearing. It also activates the choleretic process.
vitamins - PP, A, E, D;
Minerals - copper, manganese, potassium, calcium and magnesium.
Dietary nutrition may include not only raw kernels, but also peanut butter. It should be eaten in the morning, spreading on a diet piece of bread. Such a treat gives a feeling of satiety and retains it for several hours.
When eating, keep in mind that peanuts are an allergen. It is also not recommended for people suffering from arthrosis, gout, arthritis.
The main dietary quality of nuts is the ability to quickly saturate the body. After eating the product, hunger disappears, and satiety persists for a long period.
Against this background, nuts are a useful alternative to snacks between meals. When consumed, they must be chewed thoroughly in the mouth, and only then swallowed.
The daily intake of nuts, is it possible to eat at night
The daily norm of consumption of nuts is no more than 30 g. This amount is enough to saturate the body with useful substances without harm to the figure. Do not add extra centimeters to the waist almonds, cashews, peanuts, and the latter even increases energy consumption due to the acceleration of metabolic processes.
Permissible daily intake:
Nuts should be eaten before lunch. Unacceptable their use in the glaze, with the addition of sugar, honey, because it reduces the dietary properties of the product. It is also not recommended to use with salted nuts, because salt enhances appetite and retains water in the body, which provokes swelling.
The best option is to introduce the product into salads, which improves the nutritional value of dishes, without increasing their calorie content.
Contraindications to use during the diet
It is not recommended to include nuts in diet food in the presence of such diseases:
disorders in the pancreas;
predisposition to allergies;
Also a limitation is pregnancy, lactation, advanced age.
A significant disadvantage of nuts is that their pleasant taste contributes to overeating of the product. And exceeding the norm by at least 2 pieces per day eventually results in an extra 5 kg per year.
Therefore, before entering the nuts in the menu, it is worth setting yourself to strictly observe the indicated dosage. Otherwise, the actual result of losing weight will differ significantly from the expected one.