Nuts in the evening for weight loss. How to eat nuts to lose weight. Nut recipes

Walnut is incredibly useful, it is not for nothing that it is called the source of life. Different parts of the tree are used in folk and official medicine, cooking and cosmetology. It is difficult to overestimate the benefits of the product!

But it is worth remembering that there are contraindications, we will pay attention to the most important aspects of the question of the benefits and harms of walnuts for the human body.

This powerful tree with a spreading crown has very healthy fruits - walnuts. Not many are aware of the specific benefits of oily kernels. But in order not to harm the body, you need to know how much you need to eat them per day.

Besides the fact that walnuts are a delicious treat and ingredient in many dishes, what are the benefits besides nutritional value?

Walnut kernels resemble the brain in shape, symbolically, the product really has a positive effect on the brain, improves tone and stimulates memory. Walnut helps to eliminate nervous system problems and stress symptoms, and normalizes sleep.

Walnuts are 65% fat, however:

normalizes blood cholesterol, sugar and insulin levels,
maintains optimal blood chemistry,
cleans and restores the elasticity of the walls of blood vessels,
eliminates problems in the work of the heart.

Nuts are useful for atherosclerosis and arterial hypertension.

Despite the high calorie content of walnuts, when consumed regularly, they can help burn fat and build muscle. Nuts normalize work and significantly reduce the risk of gastrointestinal diseases.

The popularity of the walnut in urology is due to its positive effect on potency. The product eliminates the symptoms of prostatitis, stimulates the production and improves the quality of semen, moreover, young nuts bring benefits to the male body or in tandem with honey.

For women, the product is especially useful during periods of pregnancy planning, gestation and during feeding.

If you include a walnut in your diet, you need to ask what and to whom it can be harmful. The harmless kernels of a high-calorie fruit have a number of contraindications, and more on this later.

Despite the tremendous benefits of the walnut, sometimes it can harm , contraindications:

allergy to protein or nuts, in critical cases, the use of the product can lead to anaphylactic shock;
walnuts should not be used for diseases such as eczema, neurodermatitis, urticaria, diathesis, psoriasis, there is a risk of exacerbation;
the product helps to cope with excess weight, but it contains a lot of calories; you cannot independently include walnuts in your diet for weight loss;
the product is useful for indigestion, but it is contraindicated in the case of an acute form of intestinal disorder, complications such as colitis are possible;
pancreatitis, increased blood clotting, acute gastritis and intestinal upset, colitis and stomach ulcers.

You can not eat darkened and moldy nuts, they have begun the process of producing a toxin hazardous to health.

Walnuts, which have a powerful supply of vitamins, minerals, fats and amino acids, need to know when it is best to eat and at the same time should have a daily portion. Eat a natural product in the morning or evening - read below.

Walnut is caloric, it is recommended to consume it before lunch so that the body has enough time to spend all the calories. Otherwise, it will remain in stock in the form of extra pounds. The nucleoli should be chewed very carefully.

The daily intake of a product for a healthy person is no more than 5 nuts or 100 g.

The systematic use of walnuts is a guarantee:

a healthy body,
excellent immunity
and preservation of youth!

When treating diseases, pregnancy and breastfeeding, the amount is agreed with the doctor. Exceeding the daily allowance can harm even a healthy person.

In conclusion, let's summarize. Walnuts can both benefit and harm the human body. If you are in doubt about whether it is worth including a product in your daily diet and how much you need to eat per day, it is better to consult a specialist.

On the one hand, nuts are rich in minerals, vegetable fats and vitamins, but on the other hand, they are a rather difficult product to digest. How to eat nuts so that they bring maximum benefit and minimum harm - we analyze in this post.

Olya Malysheva

Raw vs. Fried

Nuts and seeds are very rich in nutrients, but they are healthy only raw. Heat treatment prolongs their shelf life, but drastically reduces their benefits and makes them even more difficult to assimilate.

✩ It is best to only consume raw, unroasted nuts, which are easy to find in the market and online stores. 90% of the nuts sold in supermarkets are roasted.

Good things come in small packages

If vegetables and fruits can be eaten without thinking about the quantity, it is better to be vigilant with nuts. It is worth overeating - the heaviness and discomfort in the abdomen are provided. - These are great options for dessert, but you need to treat them like a delicacy, and not as a main meal.

✩ A handful of unroasted nuts, a slice of cashewcake or a spoonful of seeds in a salad is the portion of nuts that will be absorbed without problems.

Good combination

Nuts with oatmeal or other porridge are an example of a popular but incorrect combination. Not in everything and not always you need to do everything right, but ideally, mix nuts only with dried fruits, fresh vegetables and herbs. From fruits, nuts are friends with bananas, and with good digestion, raw nuts can also be combined with apples and pears.

✩ The best option is to add nuts or seeds to a large vegetable salad. Any dessert made from nuts is also best eaten after a serving of salad, rather than after a dinner where foods from different categories have been mixed.

Nut milk

Using a blender, almond and hazelnuts can be cooked in five minutes. It will be easier to digest than just nuts. In Ayurveda, almond milk is considered a rejuvenating and restorative drink. Nut milk smoothies are thicker with a pleasant creamy texture. For our 365 detox almond milk, we always soak the nuts for at least three hours.

✩ Nut milk and smoothies with it are not water, but food that must be chewed in your mouth.

Soak and awaken

As well as nuts and seeds, it is recommended to soak to improve absorption. Having filled the nuts with drinking water, you need to leave them for several hours (from 4 to 8) at room temperature, and then rinse well. The same can be done with peeled raw sunflower or pumpkin seeds. The soaking process activates the "dormant potential" of seeds and nuts, revitalizes them and neutralizes harmful inhibitors.

✩ To prepare nut milk, it is also better to soak almonds or hazelnuts - the milk becomes more aromatic and rich.

Peanuts are not a nut

Peanuts are often referred to as walnuts, but they actually belong to legumes. Both raw and roasted, peanuts are difficult to digest. Also, during storage, peanuts are often infected with mold, which releases toxins and can cause allergies.

✩ An even heavier product is peanut butter, which contains a mixture of roasted peanuts, refined butter, sugar and salt. There are options for Raw Peanut Butter, but it is still difficult to digest.

Photos: Emily Blincoe, Neely Wang, Marija Ivkovic, Food52, Getty Images

Did you know that you can't eat a lot of nuts? This is a very difficult food to digest, which can cause not only discomfort in the abdomen, but also serious problems!

In no way am I discouraging you from stopping eating your favorite treat! On the contrary, I will reveal a secret that will spare your intestines and promote maximum absorption. nutrients from nuts and seeds. It would be foolish to exclude such a valuable and useful product from your diet.

How to eat nuts

The first time I tried soaked nuts from her sister, who has not eaten meat for 14 years and is fond of raw food. This is not her invention, this method helps to remove bitterness from nuts and an unpleasant aftertaste. Soaking neutralizes the protective mechanisms of the fetus, due to the presence of specific components in the composition.

Nuts contain phytic acid, which interferes with the absorption of zinc, magnesium, iron and calcium in the intestines. Without it, the body can absorb 20% more iron and 60% more magnesium. These are serious numbers, you must admit. We can process only 300 mg of phytic acid per day, and in a handful of almonds there are 1,300 mg of it! When you eat foods high in this acid, you run the risk of earning a deficiency of beneficial micronutrients.

Also nuts contain digestive enzyme inhibitors that slow down the digestive process. This is one of the reasons why most people feel a heavy stomach, gas or pain after eating nuts.

Water neutralizes the above harmful substances, as a result nuts are easier to digest the body. There is a theory that soaking revives the dormant structure of the product, it is reborn to bring maximum benefit. We actually perform magic - we revive food, transform an inert product into living food, which transfers information about life to all cells of our body.

Before how to eat walnuts, almonds, peanuts or whatever you like, soak them in water for several hours, preferably overnight, and refrigerate. In the morning, drain the water, rinse the nuts several times under running water. You can dry the nuts in the oven and put them in a sealed jar, so they can be stored for several days.

A similar procedure can be carried out with chickpeas, seeds, grains, they will only benefit from this. I soak 10 almonds for the night several times a week and I have no problems with breakfast. In any case, even soaked nuts should be consumed in moderate amount... An excess of protein in the body causes an overload of the intestines, and you will have to spend a lot of time in the toilet.

A beautiful figure is the subject of many girls' dreams. Luxurious forms require adjustments in nutrition and exercise. Sometimes, due to an improperly selected diet, the body experiences an acute lack of vitamins, as a result of which serious illnesses can develop.

Then many losing weight pay attention to nuts and their nutritional value. Will such food slow down weight loss, what nuts can you eat while losing weight, and can you eat nuts on the Ducan diet, which is recognized as one of the most highly effective in the world?

It is no secret that nuts are a high-calorie dish, about 700 kcal per 100 g. Looking at this number, women have forever put fruit on the list of prohibited foods. However, to date, nutritionists have proven that nuts during a diet are not only possible but also necessary to be eaten.

What is the use

The transition to a new diet has always caused stress in the body. First of all, the kidneys, liver and heart are affected. To reduce the risk of developing cardiovascular diseases, the menu must include peanuts or almonds. Also, the fruits prevent the development of type II diabetes mellitus.

Of course, no one forces you to eat nuts in handfuls. Researchers have found that fruits are high in protein, fiber, and monounsaturated fats.

Almonds, hazelnuts, and peanuts are best for your diet as they contain more of the beneficial micronutrients.

Positive sides from eating nuts:

100 g of the product accounts for 20-25 g of protein, which is involved in the formation of the muscular system.
The polyunsaturated fatty acids contained in them prevent the development of atherosclerosis.
Due to the low glycemic index of the product, the appetite is reduced.
Stimulates brain activity and the work of the nervous system.

Is there any harm

Despite all the positive properties, nuts also have negative sides:

Significant calorie content.
Almost all types of nuts contain oxalates, which are the cause of kidney stones.
An allergic reaction is possible, especially with peanuts.

We can say that it is allowed to eat nuts on a diet. It remains only to figure out: in what quantity, and which nuts are the most useful for losing weight.

How much to eat

Usually, the fruit is used as a snack for lunch or afternoon tea. Often losing weight put them in a salad, add to soups. It is not only tasty, but also healthy. The maximum permissible daily allowance for the product is 30 g. If your nutrition program includes calorie counting, then do not forget to include there the calorie intake of nuts.

There is a misconception that nuts are not strictly prohibited. This statement is partly true. The fruits are prohibited in the first 2 phases "Attack" and "Alternation", and starting from the "Stabilization" stage, nuts can completely enter your diet.

Briefly characterizing each variety, we can say that almonds, cashews and peanuts, when losing weight, do not contribute to a set of extra pounds. On the contrary, they help to keep weight at the same value if consumed wisely. For example, 30 g of peanuts activates metabolic processes and leads to a waste of energy. If you doubt the slimming properties of fruits, then read the positive reviews about the successful experience of taking them for those who have lost weight.

Walnut - 15 pcs.;
Almonds - 25 pcs.;
Cedar - 3 tbsp. l .;
Forest - 26 pcs.;
Cashews - 18 pcs.

Observing this dosage, you do not run the risk of overeating and gaining extra pounds.

Many people who lose weight ask: are dried fruits permissible for weight loss, and in what quantities? Dried fruits can be eaten with or after meals. The daily requirement for them is 40 g, the rest is already considered extra calories. Suitable for use are raisins, dried apricots, figs, dried pineapple and prunes.

Don't be afraid to eat nuts and dried fruits on your diet. With the correct calculation of the daily portion, you are not in danger of gaining excess weight.

Walnuts

By far the most popular nuts in our region. You can find them in your garden, in the market or in a store at an affordable price. Can you eat walnuts if you want to lose weight, and how will this affect your appearance?

The product is rich in vitamins. There are:

microelements of group B, E, A, C;
zinc, potassium;
iron and phosphorus;
cellulose.

The unique composition of the fruit will provide your body with all the necessary components. Walnuts are useful for dieting, but experts do not recommend eating them on an empty stomach. They are best consumed after a small serving of vegetables or fruits.

With a walnut diet, you can eat 20 g of the product daily and drink it with fruit juice. Nuts for breakfast are ideal as they will energize you all day.

Despite the beneficial properties of the fruit, some losing weight need exclude them from the diet when:

ulcers of the stomach and duodenum;
intestinal obstruction;
diseases that do not exclude surgical intervention.

As for the nutritional value of the product, walnuts are quite high in calories when losing weight. 100 g accounts for:

654 kcal;
Proteins - 15.2 g;
Fat - 65.2 g;
Carbohydrates - 7.0 g.

The nut has a glycemic index of 15. Slimming walnuts also contribute to weight loss if consumed correctly.

Peanut

Connoisseurs of this delicious nut often ask a specialist a question: is it possible to eat peanuts on a diet? Of course you can, because peanuts are rich in many vitamins and minerals necessary for the normal functioning of the body:

copper, calcium, magnesium;
vitamins of group A, B, D, E and PP.

Even the world famous peanut butter is allowed by nutritionists. It can be eaten for breakfast by spreading a small toast. Having eaten such a piece, the body will be saturated with energy for a couple of hours. Peanuts have the following nutritional values per 100 g:

551 kcal;
Proteins - 26.3 g;
Fat - 45.2 g;
Carbohydrates - 9.9 g.

The glycemic index of the product is 15. Peanuts must be included in the diet, because it is fully absorbed by the body and has a positive effect on memory and hearing. In addition, nuts have a choleretic effect.

Allergy sufferers should use nuts with caution, because peanuts are considered the strongest allergen in their group.

Pine nuts

Which nuts can quickly trigger a feeling of fullness? An impromptu rating is topped by pine nuts. This product has the following nutritional values per 100 g:

620 kcal;
Proteins - 11.6 g;
Fat - 61.0 g;
Carbohydrates - 19.3 g.

Pine nuts have a glycemic index of 15. By consuming them, you will lose weight and saturate the body with minerals. The fruits of the cedar are rich in vitamin composition:

group A, B, C, E;
calcium, boron, copper, zinc, barium;
silver, aluminum, vanadium;
polyunsaturated fatty acid.

If you set out to consume pine nuts for weight loss, then remember about their high calorie content and try to eat no more than 15 g per day. Ideally, if the kernels are included in dietary meals. Try to combine fruits with vegetables or fruits.

Pine nuts for weight loss are contraindicated in case of individual intolerance. By eating them, you provide yourself:

strengthening the immune system;
prevention of oncological diseases;
improving metabolism;
beautiful skin, hair and nails.

It is not recommended to eat the kernels in the evening, since the calories received will not be wasted, but will turn into fat. In general, fruits are good for the digestive system and prevent unwanted overeating by sending a satiety signal to the brain.

Nutmeg

The most mysterious member of his family. Nutmeg is a source of antioxidants, fatty oils. This made it an essential food for diets.

Nutmeg for weight loss has such a search value per 100 g:

556 kcal;
Protein - 80 g;
Fat - 446 g;
Carbohydrates - 28 g.

The most beneficial nuts for weight loss include nutmeg. Its rich composition has a beneficial effect on digestion and reduces appetite. Nuts include:

vitamins PP, B, A, E;
potassium, magnesium, sodium, phosphorus;
essential oils;
Sahara.

If you eat 1.5 g of nutmeg per day, you will forever forget about the feeling of hunger and overeating. Thanks to the fatty acids contained in the nut, fast and effective weight loss is possible.

Also, you can eat only a small portion of nuts, because in large quantities they cause hallucinations, constipation and impaired coordination.

Contraindications to the nutmeg nutmeg diet are individual intolerance to the substance by the body.

Nut diet and alternatives

If we are on a diet, then we want to choose the most useful nuts for weight loss. However, absolutely everything is suitable. After all, they all contain trace elements useful to the body, and can become the main source of vitamins for a losing weight person.

The nut diet can last 1, 3 and 10 days. The duration of such a diet largely depends on your health:

Fasting day or one day diet. It should be done 1-2 times a week. The number of nuts eaten should be 100 g. You can also drink teas and water during the day.
Meals for 3 days. You need to eat 100 g of different nuts for each main meal. The use of dry salted fruits is not recommended, since they contain a large percentage of fat (up to 72%). Along with this, you can include in the diet of fruits, vegetables and juices.
The ten-day diet differs from the previous options in the variety of the food set. The menu includes 2 handfuls of nuts, vegetable salads, oatmeal, fruits, natural yogurt. Mushroom and vegetable broths are allowed.

Athletes are encouraged to eat nuts after training to replenish internal energy reserves. Just remember about the maximum rate of 20 g, because otherwise the fruits will settle on your thighs. The most useful for sports people will be the kernels of hazelnuts, almonds and pistachios. After training for weight loss, nuts need to be eaten, adhering to the same rules as with a regular diet.

However, if you still decide not to consume the beneficial fruits, then there is an alternative. You can replace nuts with dried fruits, which are good as an independent dish or as part of compotes.

To decide whether it is possible to eat nuts while losing weight or not, everyone must decide for themselves. Nutritionists say this product is an essential part of any diet. The composition of nuts includes vitamins and minerals that are needed to maintain the body during the stressful period of weight loss.

Nuts are highly respected by vegetarians, healthy eating habits, and all kinds of diets. Nutritionists do not consider high calorie content (500-700 kcal) to be a reason to eliminate nuts from the diet - on the contrary, they are recommended to those who want to lose weight. Calories allow you to satisfy hunger, valuable substances (proteins with amino acids, PUFAs, vitamins, minerals, etc.) have a very beneficial effect on health, and improving metabolism is an active consumption of carbohydrates and burning of fats. Of course, eating nuts alone, even just 1-2 days in a row, is not worth it: the daily rate is 25-40 g. Sometimes you can temporarily change this rate: for example, to improve blood circulation and normalize blood pressure - 50 g of hazelnuts daily.

The most common types

There are not so many types of nuts in the world, although there are dozens of them only known to science. It's just that people are used to calling nuts fruits with a more or less hard shell (shell) and an edible kernel. In fact, only hazelnuts and even some members of the family can be called nuts, and almost all the rest are nut crops, but their taste, composition and properties are very similar.

So let there be "nuts", but it is worth learning a little more about the properties of some of them.

A long article can be written about each type of nut; here it will be possible to say only briefly about the most common.

Peanuts and almonds, hazelnuts and walnuts, pistachios and pine nuts are more common in Russian stores; cashews and brazil nuts have emerged in recent years.

Peanuts are not a nut, but a legume; inexpensive and tasty. All nuts are rich in protein - in peanuts it is up to 35%. Well absorbed, rich in antioxidants; recommended for the prevention of CVD and oncology; after frying, the antioxidant properties are enhanced.

Almonds - protein up to 30%, fatty oil - up to 62%. It is useful for strengthening bone tissue and improving blood composition, treating digestive and kidney diseases, coughs, colds, anemia, etc.

Hazelnuts - up to 60% oil, up to 20 - protein; higher in calories than chocolate. It is considered a powerful enemy of cancer, CVD, diseases of muscle and bone tissue; improves the production of sex hormones and the central nervous system. An excellent source of energy; diabetics can also eat.

Walnuts are the most "favorite and richest": they are found in culinary recipes more often than all others. They are convenient to store and eat: the shell protects the fruit reliably and opens easily. There are many medicinal properties: epithelizing, wound healing, antihelminthic, anti-inflammatory, hemostatic, astringent, bactericidal, etc. The anti-sclerotic effect is especially appreciated: regular consumption significantly reduces cholesterol, especially "harmful", cleans blood vessels - this with a fat content of up to 60% - improves work Gastrointestinal tract and other systems.

We consider pistachios to be a snack - pampering, and in vain: they perfectly saturate; useful even for severe illnesses - for example, with tuberculosis and CVD; perfectly relieve inflammation and "settle" heavy metals, improve vision and lower blood sugar; reduce the risk of cancer and infertility; rich in copper and manganese, B vitamins and phosphorus.

Everyone has heard about the benefits of pine nuts: even their shell is rich in substances vital for humans. It would take a long time to describe their healing properties; there are almost no contraindications - even allergy sufferers are useful; the body easily accepts their highly nutritious oil, and assimilates proteins similar in composition to human proteins by 99%. Recommended for serious diseases of the gastrointestinal tract, with ischemic heart disease, atherosclerosis, weak immunity, loss of strength, hypertension, dysbiosis, inflammation of the joints; dozens of popular recipes are known, time-tested and shown to be highly effective.

Brazil nuts are very nutritious - up to 67% fatty oils. In dietetics, they are used to reduce body weight - they help break down fats and remove free radicals; a source of selenium - 1-2 nuts a day (and you shouldn't eat more) is enough for cancer prevention. Due to its rich composition and delicate consistency, beauticians and culinary specialists love to use Brazil nut oil.

Cashew nuts, like all representatives of this family, have a lot of medicinal properties - in particular, antibacterial and antiseptic; improve the work of the heart, the state of blood vessels, strengthen the immune system, even out the metabolism, are used in medical nutrition for psoriasis, dystrophy, anemia, diseases of the oral cavity, etc. You can often hear that cashews are dangerous to health and can cause severe poisoning, so they should not be eaten raw in any case. Is it so? And what other types of nuts can be harmful to health?

How to eat right

What is the correct use of nuts? Indeed, some nuts do contain highly toxic substances that are dangerous to health and even life. Is it worth eating them at all?

Almost all nuts can be eaten raw - this is the best way to get everything they need. However, raw nuts are an unprofitable product for sellers: they deteriorate quickly, they can become moldy or dry, and are affected by fungi and pests. If you are fortunate enough to buy fresh, quality raw nuts, eat them boldly - in reasonable amounts. You can dry it slightly in the oven, but not fry in a pan with sugar, salt or seasonings: the calorie content will increase, the usefulness will decrease; seasoned nuts seem insanely tasty, and then swelling and kidney problems occur.

When trying a nut for the first time, don't eat too much. Allergies can be caused by almost all nuts (with the exception of pine nuts), therefore - 1-2 nuts, and wait a day: if everything is fine, you can eat 25-40 g per day. Another point: nuts are rich in fiber and oil - they stimulate intestinal motility, but can cause constipation if you eat a full serving "in one sitting."

Before drying pistachios, hazelnuts, peanuts and almonds, they should be soaked in clean cold water for a couple of hours: the dark skin will come off easier, and the kernels will become more "digestible".

Are there poisonous nuts

There are not so many toxic nuts, but they are: bitter almonds and cashews - unroasted, are deadly; peanuts - sometimes causes such a strong allergy that doctors do not have time to help; Pine nuts, which are safe in themselves, are often contaminated with chemicals in the process of peeling cones - producers use pesticides "to speed up".

Fortunately, it is impossible to buy unprocessed nuts in a normal trade network - they will not be allowed there. So the calls "do not eat raw - it is dangerous to life" are mainly needed to warn unlucky tourists who have seized upon local exotic impressions".

Food poisoning can be obtained by eating nuts that are dirty, stale, or improperly stored. Wash the nuts in warm water, dry (dry); store in a dry, dark and cool place, preferably in a glass (ceramic) container; do not eat fruit that is bitter or too sour. Do not buy pine nuts if they are without shell: it is possible that "chemicals" were not used, but it is better not to risk it.