Which nuts are most beneficial for building muscle mass?

High-quality and balanced nutrition is important for all people, and especially for bodybuilders, because active muscle building requires an increased supply of nutrients and nutrients. One of the valuable products that can enrich the diet with many compounds necessary for the body are nuts.

Their usefulness has been repeatedly proven in scientific research, and the experience of their use by athletes and bodybuilders only confirms the conclusions of scientists. This article will tell you about the healthiest nuts for men and women trying to build muscle mass.

What are the main benefits of peanuts?

The peanut, or ground nut, popular among athletes, is not actually a nut. This plant belongs to the legume family. The fruits form and ripen in the ground, which is why they are called earthen.

Peanuts are common throughout the world, but they are most beloved by Americans, who consume more than 500 million pounds of peanut butter per year. Perhaps this demand is explained by the fact that more than half of all bodybuilding enthusiasts live in this country.

Eating groundnuts in moderation helps:

• testosterone production;
• maintaining normal blood sugar levels;
• prevention of heart and vascular diseases;
• improving memory and ability to concentrate;
• improving the condition of skin and hair;
• neutralization of free radicals;
• increasing immunity;
• clearing the respiratory tract of mucus;
• maintaining liver function;
• stabilization of blood pressure.

Groundnuts take a long time to digest in the digestive tract, which helps suppress appetite and control hunger.

For vegetarian athletes, ground nuts are the best suppliers of protein with a complete amino acid composition.

Nutrition in the fight against cancer

The diagnosis of cancer is no longer a death sentence. Modern treatment is more successful than what it was 20-30 years ago.

Oncological diseases are accompanied by many changes in the human body. These changes may be the body's response to the tumor and the side effects of drug treatment. In addition, side effects of treatment, such as nausea or changes in taste, often cause loss of appetite or inability to eat enough food. In this regard, products for oncology must be carefully selected and, in some cases, prepared in a special way.

Cancer patients face the problem of not being able to eat enough food to meet the nutritional needs of the body, which leads to weight loss.

Most often, weight loss is a consequence of lack of appetite and/or a side effect of treatment.

In overcoming cancer, the main goal is to maintain an adequate weight and consume healthy foods that provide the body with calories and nutrients.

Eating a balanced diet that includes essential foods before, during and after treatment will help you feel better and recover better. This explains why it is important to eat only healthy foods if you have cancer.

Insufficient intake of calories and/or nutrients such as protein, vitamins and minerals is a common problem in the nutrition of cancer patients. Protein and calories are important for providing the body with energy, fighting infection, and therefore for a speedy recovery. Your diet during chemotherapy, as well as your diet after chemotherapy, deserves utmost attention.

Specialized nutrition is specifically designed for cancer patients.

Consultation on modern specialized nutrition products can be obtained from a doctor.

In most cases, treatment of cancer is complex or includes one of the following stages - surgery, chemotherapy and radiotherapy.

During chemotherapy or radiotherapy, consumption of usual food in the same quantities may be difficult due to lack of appetite, impaired sense of taste and perception of smell.

Regular food seems less attractive to you and, as a result, you eat it less. The body no longer receives sufficient support to fight the disease. Take nutrition seriously during radiotherapy and chemotherapy: choose food that will meet the body's needs even in small quantities. Dietary problems you experienced before your diagnosis may be exacerbated by the cancer itself and intensive treatment.

Using specialized nutrition before starting any type of therapy will improve your condition, and in case of surgery, it will speed up the healing of surgical wounds and reduce the risk of postoperative complications.

Surgical intervention

• The tumor is removed surgically.
• Surgery can be combined with a course of chemotherapy or radiotherapy.
• After surgery, a recovery period is required in the hospital, and then at home.

Surgery is stressful for the entire body. The body's need for nutrients and energy increases.

The choice of food products during oncology should be adjusted. It is necessary to take increased amounts of nutrients, especially protein, which plays an important role in the recovery process, especially in wound healing and fighting infection.

Choose foods high in protein and calories (eg eggs, cheese, whole milk, nuts, poultry and fish). However, remember that even very good, complete foods can be poorly absorbed due to impaired absorption and digestion, especially after operations on the gastrointestinal tract.

An alternative or addition to your regular diet can be specialized nutrition (Nutrizon, Nutridrink, Nutridrink Compact), which ensures easy and rapid absorption of all necessary nutrients. Talk to your doctor about the specialized nutrition you need. Properly selected food products for oncology will facilitate the body’s recovery process and speed up recovery.

Radiation therapy

• X-rays and other types of radiation are used to destroy cancer cells.
• Radiotherapy can be used on its own or in combination with surgery and chemotherapy.

Radiation therapy may cause problems in eating normal foods, especially when the digestive organs are exposed to radiation. Some side effects appear: dry mouth, nausea, vomiting, diarrhea, constipation.

In some cases, side effects may contribute to loss of appetite, difficulty swallowing, and the inability to eat solid food due to the development of stomatitis and mucositis.

Modern specialized nutrition (Nutrizon, Nutridrink, Nutridrink Compact) will help solve these difficulties and provide the body with all the necessary nutrients. Talk to your doctor or dietician about how to properly manage your cancer diet during radiation therapy to ensure a speedy recovery.

Chemotherapy

• Special chemicals are used to destroy cancer cells.
• Chemotherapy is often used in combination with surgery and/or radiotherapy.
• Chemotherapy can be accompanied by side effects, the severity of which depends on the type and dose of drugs used and the condition of the body.

Although the side effects of chemotherapy vary and depend greatly on the type and dose of drugs used, side effects such as nausea, vomiting, fatigue, diarrhea, and constipation are common. In addition, some medications contribute to changes in taste sensations, which leads to a complete aversion to food.

Carrying out the prescribed course of chemotherapy in full is the basis for the success of treatment. A side effect of chemotherapy may be loss of appetite.

Reducing the amount of food consumed leads to insufficient supply of nutrients to the body. The result is weight loss or other disruptions in the functioning of the entire body, which may lead to interruption of the course of chemotherapy and, consequently, a decrease in the effectiveness of treatment. Therefore, eating regularly during chemotherapy is very important.

In some cases, eating regular food becomes insufficient to meet the daily requirement. In such cases, it is important to choose the right additional nutrition during chemotherapy. Modern specialized nutrition products (Nutrizon, Nutridrink, Nutridrink Compact) will help prevent weight loss and maintain overall nutritional status, which, in turn, will help to endure the disease and recover after difficult treatment.

If you feel that you are unable to take in adequate amounts of regular food, consult your doctor or dietitian. A properly selected diet during chemotherapy will help avoid unwanted consequences that can be caused by this method of treatment.

• Eat small meals, but often.
• Reduce the amount of liquid you drink during meals, and instead drink between meals.
• Eat at a time when you have a good appetite - some patients find that their appetite is better in the morning.
• Have something on hand that you can snack on at any time.
• Drink liquids (soup, juice) instead of solid foods.
• Choose high-calorie foods (such as nuts) to increase the supply of nutrients in a small amount of food.
• Modern specialized nutrition products - Nutridrink, Nutridrink Compact, Nutrizon - will help provide complete and balanced nutrition.

• Eat food that you think looks attractive and smells good.
• If a certain type of food tastes or smells strange, choose an alternative.
• Use marinades, sauces, mayonnaise or small amounts of seasonings to impart the desired flavor to food.
• The following will help reduce the smell of food: using a lid during cooking; using a kitchen hood; serving food at room temperature.

Food products that are usual in the diet for oncology are steamed, boiled, stewed, and for mucositis they are served pureed.

Diet

Food is taken in small portions in a warm (not hot!) form (40-50°C). Eating small, frequent meals helps overcome nausea and eases the gastrointestinal tract. Ice cream, sucking on pieces of ice and lemon also help with nausea.

Below is information about which foods can be eaten during oncology, indicating the recommended method of preparation.

Bread and flour products

Recommended: dry biscuit, soft biscuits, baby cookies, cookies soaked in milk, kefir or weak tea. Excluded: rye bread, fresh bread, pancakes, pies, pies, baked goods.

Meat and poultry

Recommended: lean meats (beef, veal, rabbit) without tendons and fascia, chicken and turkey without skin, boiled or steamed, for mucositis - pureed (cutlets, dumplings, meatballs, puree, soufflé, roll, etc.), and steamed tongue and liver. Excluded: fatty and stringy varieties of meat and poultry, fried and stewed, canned food, products with dough (dumplings, khinkali, etc.).

Fish

Recommended: low-fat types without skin, in pieces or in the form of cutlet mass, boiled or steamed, without bones (sorted). Excluded: fatty species (sturgeon, stellate sturgeon, etc.), smoked, salted, fried, stewed, fish with bones.

Eggs

Recommended: in the form of a steam omelette. Excluded: hard-boiled, fried eggs and scrambled eggs, raw egg whites.

Dairy

Recommended: children's cottage cheese, cottage cheese in dishes (casserole, puddings), yoghurts, any dairy products intended for children (in original packaging) Excluded: dairy products with high acidity, for mucositis - fatty dairy products, sharp cheeses.

Fats

Recommended: refined olive and sunflower oils added to dishes. Butter on sandwiches and in dishes should only be consumed if there is no mucositis and should not be consumed if your child is receiving asparaginase. Excluded: other fats, overcooked butter.

Cereals, pasta and legumes

Recommended: porridges cooked in milk or water - semolina, well-cooked rice, pureed buckwheat and oatmeal. Steam puddings, souffles, cutlets from ground cereals. For mucositis, exclude: millet, pearl barley, barley, buckwheat (kernel), legumes, whole pasta.

Vegetables

Recommended: beets, potatoes, carrots, cauliflower, green peas, boiled in water or steamed and pureed (mashed potatoes, soufflé); steam puddings; zucchini and pumpkin, cut into pieces, boiled. Excluded: other vegetables, salted, pickled, pickled vegetables and mushrooms, canned vegetables.

Soups

Recommended: from pureed or very finely chopped vegetables, dairy, cereal, pureed vermicelli or homemade noodles (finely chopped) with the addition of permitted vegetables; creamed milk soups, made from vegetables, from pre-cooked chicken or meat, in weak (half-and-half) broth. Season with butter and non-acidic sour cream. Excluded: strong meat, chicken, fish broth, mushroom and strong vegetable broths, borscht, cabbage soup, okroshka.

Fruits, sweet dishes and sweets

Recommended: ripe sweet fruits and berries in the form of purees, jelly, jellies, mousses, mashed compotes; baked apples (without skin); sweet dishes with whipped proteins (mousses, sambuca), jelly, jams and preserves from sweet berries and fruits, ice cream (can only be consumed if there is no mucositis, and should not be consumed if your child receives asparaginase). Excluded: raw and unripe berries and fruits (except for mashed bananas and sour apples), chocolate, halva, and ungrated dried fruits.

Sauces and spices

Recommended: milk, sour cream, egg-butter sauces. Finely chopped dill for soups, vanilla. Excluded: other sauces and hot spices. It is recommended to limit salt intake.

Beverages

Recommended: weak tea with milk or cream, weak cocoa with milk, sweet fruit and berry juices, rosehip decoction, dried fruit compote (without whole dried fruits). Specialized ready-to-use sterile nutrition Nutridrink Compact. Excluded: kvass, coffee, carbonated drinks, juices of sour berries and fruits, homemade juices.

Children have their own specific needs for energy and proteins - they are higher than those of an adult, and therefore nutrition during treatment with chemotherapy, radiotherapy or surgery will be different. During chemotherapy, the child’s need for energy and protein increases - this is due to the fact that healthy cells, also suffering from the drugs, need material for restoration. Therefore, proper nutrition is a very important part of treatment.

For one serving of puree, porridge, sauce, add 1-2 tbsp. spoons of specialized nutrition Nutrizon dry mixture or 50 ml of liquid mixture Nutrini, Nutrizon, Nutridrink Compact. This will help provide the child’s body with the necessary protein and energy.

If the child refuses regular food, offer formula for specialized nutrition in small portions throughout the day. The calculation of the necessary specialized nutrition during treatment with chemotherapy, radiotherapy or surgery is carried out by the doctor, taking into account the age and weight of the child, as well as his needs for energy and protein.

For children from 0 to 12 months.

Infatrini is a liquid ready-to-use specialized mixture, 100 ml bottle.

From 1 year to 6 years

Specialized liquid ready-to-eat products called Nutrini are registered for this age group:

• Nutrini bottle 200 ml, package 0.5 l;
• Nutrini energy bottle 200 ml, package 0.5 l;
• Nutrizon dry mixture is also approved for use in children over 1 year of age.

From 6 years and older

Ready liquid:

• Nutrizon package 1 l., bottle 0.5 l;
• Nutrizon energy package 1 l., bottle 0.5 l;
• Nutridrink Compact portion pack with straw, 125 ml;

Dry:

• Nutrizon dry mix

What is specialized nutrition Nutridrink Compact?

Nutridrink Compact is a convenient, ready-to-drink food in sterile portion packaging, in the form of a high-calorie, high-protein drink, 5-7 packages of which provide the body’s daily nutritional needs. Each package contains all the necessary nutrients and is therefore suitable as food for chemotherapy, radiotherapy and surgical treatment.

• Normalizes weight and increases physical activity due to high energy saturation (2.4 kcal/ml).
• Quickly and effectively restores damaged organs and tissues, having a high protein content (14.4 g/100 ml), which is easily digestible even with digestive disorders.
• Helps improve immunity due to its balanced composition and the presence of polyunsaturated fatty acids.
• Provides complete, balanced, sterile nutrition when the usual diet is not available or supplementation is necessary.
• Taking Nutridrink Compact before, during and after treatment helps the body prepare for treatment, increases the chances of successful treatment and recovery after treatment.

How to use Nutridrink Compact?

Nutridrink Compact should be taken in small sips through a straw, slowly, for 20-30 minutes. It can be consumed chilled, which often makes its taste even more pleasant, and, most importantly, reduces pain during stomatitis.

At what age can Nutridrink Compact, Nutridrink be used?

These products can be used from 3 years of age.

At what time of day should specialized nutrition be used?

• If specialized nutrition is a 100% replacement for regular nutrition, it makes sense to consume it during your usual meal times.
• If this food serves as a supplement to your main diet, consume it between meals or as part of your regular meals.

Are there specialized foods with a neutral taste?

Liquid, ready-to-eat products in sterile packaging Infatrini, 100 ml bottle, Nutrini, Nutrini Energy, Nutrini with PV, 200 ml bottle, Nutrizon and Nutrizon Energy, 500 ml bottle, have a neutral taste and are convenient for oral use.

How long should I use specialized nutrition?

It is recommended to continue taking specialized nutrition until appetite normalizes, eating regular food becomes easier, and indicators such as the patient’s weight, total blood protein, hemoglobin, etc. stabilize. However, the duration of taking specialized nutrition should not be less than 4 weeks. Only in this case can a stable positive effect be obtained.

The combination of ready-to-use specialized products in sterile portion packaging in the diet means a variety of diets, improved treatment results, and an improved quality of life. Choose only healthy foods to eat if you have cancer.

Use in combination

Any combination of specialized products will diversify your daily diet. Calorie and protein needs vary from person to person. Adequate compensation for your needs will lead to a positive result. Diet after chemotherapy is also an integral part of the fight against the disease.

There are contraindications: age from 0 to 3 years, increased bleeding, galactosemia, intolerance to product components. Before use, you should consult a specialist.

Nutricia is a leader in the development of nutrition for cancer.

Nutritional value of nuts

The quantity and quality of protein in peanuts is comparable to its presence in meat and fish. Beans are rich in vitamins B1, B6, B5, PP, H, E, folic acid, healthy omega-3, omega-6 and omega-9 fats.

Groundnuts contain large amounts of potassium, magnesium, phosphorus, iron, zinc, cobalt, copper, manganese, selenium, chromium, and molybdenum. Consuming them in moderation accelerates fat, carbohydrate, and protein metabolism.

100 g of peanut beans contains:

• protein (26 g);
• fat (50 g);
• carbohydrates (12 g).

Nuts are rich in silicon, of which 100 g contains more than 266% of the daily dose. This macronutrient is necessary for the absorption of potassium and calcium and is responsible for the elasticity of the skin, blood vessel walls, heart valves and tendons.

Ground beans contain arachidonic and linoleic acids, which ensure muscle elasticity and prevent the formation of cholesterol plaques in blood vessels.

Peanuts contain antioxidants, thanks to which the body fights against aging, Alzheimer's disease, and the growth of malignant tumors. Fiber, which is part of the legume plant, improves intestinal motility and prevents constipation, and the presence of tryptophan helps normalize sleep.

What to replace it with?

Nuts for athletes act as an alternative to peanuts. The most nutritious types include: pine, walnuts, almonds and hazelnuts; they lead in protein content, omega-3 acids and microelements necessary for muscle growth. Each variety has unique properties, for example, walnuts stimulate mental and physical activity, and hazelnuts strengthen the skeletal system.

Almonds can completely replace peanuts in bodybuilding, as they are very similar in properties. When consumed in moderation, it normalizes kidney function and increases oxygen saturation in the body. Almond paste is also made from almonds; its properties are similar to peanut paste, but the cost is about one and a half times more expensive.

Peanuts in bodybuilding

Number of nuts in 100 calories.

Experienced athletes buy peanuts because of their optimal ratio of proteins, unsaturated fatty acids and vitamins.

In terms of amino acid composition, the product is close to animal protein, and in terms of folic acid content it is second only to asparagus.

Peanuts contain vitamin E, which is necessary for the absorption of folic acid. Nuts and peanut butter contain the amino acid L-arginine, an activator of NO synthesis.

This substance dilates blood vessels and accelerates the transport of nutrients and oxygen to the muscles.

Peanuts and peanut butter should be consumed in moderation. If the paste contains a lot of sugar, then it is best to leave such a jar on the store shelf, and prefer a product with a minimum of sugar, vegetable oil and preservatives.

It’s easy to prepare the pasta yourself using videos from the Internet. You will need high-quality peanuts, a blender for finely grinding the nuts, and vegetable oil to make the nut mass plastic. Before grinding in a blender, the beans are fried, which will improve the absorption of the product.

Daily intake of nuts

The goal of a bodybuilder is to gain muscle mass, not fat. To achieve this goal, you need to count the calories in your food. And groundnuts are high in calories.

100 g of beans contains the following number of kilocalories:

• fried - 626;
• raw - 551;
• salty - 611;
• peanut butter - 588.

Peanuts are a good filler for salads or desserts, saturating the body with energy and nutrients. But due to the increased calorie content, you can consume no more than 8 nuts per day, using them as dessert or adding them to dishes.

Pasta can be eaten on training days up to 3 tbsp. l., and when drying - no more than 2 tbsp. l. in the first half of the day.

When is the best time to eat: before or after training?

In sports, it is important not only to get nutrients from food, but also to prevent weight gain. To benefit from eating nuts, you need to take them at the right time. Pasta is a delicious dessert that will be completely absorbed and will not be deposited in subcutaneous fat if you eat 1 tbsp of it in the morning. l..

You should not eat peanuts immediately before or an hour before a workout. This food contains a lot of protein and requires 2-3 hours to digest in the stomach.

The second intake of peanuts should be 3-4 hours before training. Peanuts will be best absorbed if you eat a little of this product 1-1.5 hours after physical activity.

If the workout was in the evening, then it is better to postpone the peanut butter for another day. Due to their high calorie content, peanuts eaten after 5 pm will be partially deposited in fat.

Alternatively, you can add 4-5 nuts to a protein shake, after grinding them well in a blender.

Types of Peanuts Matter

About 60 cultivated species are known. Small-kerneled Spanish varieties with a high oil content are used to prepare the famous peanut treat, which is much talked about in American films and works of fiction.

Varieties "Valencia", "Virginia" and "Runner" are used in cooking. They have large kernels and have excellent taste.

Retail offers consumers fried peanuts, raw in shells for self-roasting, and salted peanuts for beer. The “sweet group” is also in demand: peanuts in coconut glaze, sugar, sesame, coconut and cocoa, nougat, and candied fruits. Peanuts are added to sweets and kozinaki are made from them.

A handful of raw, shelled peanuts tossed into the batter will add health benefits to a cookie, cake or pie. It will affect the immune system for the better and increase resistance to disease.

Is it possible to eat peanuts while drying?

During drying, in order to achieve maximum muscle definition, saturated fats are completely removed and carbohydrates are sharply limited. The intake of protein and unsaturated fatty acids is reduced.

Given these restrictions, you are allowed to eat no more than 50 g of raw or roasted nuts during drying. They need to be fried without oil or salt. Oil increases the calorie content of the product, and salt promotes water retention in the body, which prevents the development of muscle relief.

Drying peanut butter should be excluded or limited, because to enhance the taste it is prepared with honey or molasses, which increases the calorie content. You can eat no more than 2 tbsp per day while drying. l. peanut butter. The first spoon is taken at breakfast, and the second spoon is taken no later than 5 o’clock in the afternoon.

Peanuts can be eaten during drying, but in small quantities.

Daily norm

For a bodybuilder, it is important to gain weight through lean muscle mass and prevent an increase in the percentage of fatty tissue in the body. To achieve this goal, you need to monitor your caloric intake and be especially careful with high-calorie foods.

The energy value of peanuts depends on the processing method; the number of calories per 100 grams is indicated:

• raw - 551;
• fried - 626;
• pasta - from 688.

The calorie content of the paste depends on the added components; when sugar is added, the figure increases significantly. On training days, bodybuilders allow themselves an average of up to three tablespoons of paste, on rest days or during the drying period - up to two tablespoons and only in the first half of the day.

For peanuts, raw or roasted, the average requirement is eight nuts per day. They can be eaten alone or used to add to dishes; this nut goes well with desserts and salads.

Should you choose whole nuts or peanut butter?

Both whole nuts and peanut butter are beneficial for a bodybuilder. Raw beans contain a higher content of vitamins, which are partially destroyed during roasting and heat treatment.

But heat treatment destroys the substances contained in raw beans that interfere with the absorption of protein. In addition, when frying, a film is formed on the nuts, protecting them from oxidation by atmospheric oxygen, and the antioxidant polyphenol is also formed.

The best paste is Raw, which is in demand in Canada and the USA. To produce this product, peanuts undergo special testing to ensure they are not contaminated with mold, which is harmful to the liver.

The product has a reduced amount of sugar and additional components that are added for viscosity and enhanced taste. The nuts are processed to make a paste using emergency drying, which preserves all their beneficial properties.

Nuts in an athlete's diet

As is clear from the above material, nuts in an athlete’s diet will only bring him benefit. Rarely do any products combine so many beneficial substances. With intense physical exercise, the consumption of compounds necessary for the body accelerates, and systematic consumption of nuts allows you to constantly replenish their reserve, and in the most natural, easily digestible form.

In addition to their great benefits, these fruits are distinguished by their pleasant taste and the fact that they are convenient to eat. You can take them with you anywhere for a small snack that won’t take much time and will fill you up for a long time. Many athletes and bodybuilders constantly carry with them a small bag of peeled kernels of various nuts, which comes in handy when they need to replenish their strength before a workout or close the protein-carbohydrate window after it’s over. Some people add chocolate pieces and dried fruits to the bag to enrich the mixture with carbohydrates.

We advise you to purchase such products in specialized stores, such as the Oreshkoff.rf online store. Here you can buy nuts and dried fruits for every taste: https://oreshkoff.rf/kupit-orehi/. A wide range, quality guarantee and convenient delivery will not leave you indifferent!

Cons and contraindications of nuts

As a product with a high protein content, peanuts are a strong allergen. It should not be consumed in large quantities due to the risk of allergic urticaria or Quincke's edema.

The presence of enzymes that slow down the absorption of protein and phytin, which binds calcium, zinc, and phosphorus, also reduces the nutritional value of this product in a bodybuilder’s diet. The increased concentration of sodium in groundnuts promotes water retention and the appearance of edema if the product is taken in heavy doses.

The disadvantages of eating peanuts include the quantitative predominance of omega-6 over omega-3 and omega-9 acids. Nutritionists do not advise consuming raw peanuts due to the increased risk of mold infection and the accumulation of pesticides in the body.

You should not eat ground beans if you have diarrhea or digestive disorders, as they contain a lot of fiber and have a laxative effect on the intestines.

Is it possible to include nuts in your diet when losing weight?

Due to the high fat content, the calorie content of nuts is quite high. Therefore, many people have concerns about whether nuts will interfere with weight loss. These fears are justified only in one case - if the kilocalories consumed are not kept track of. Exceeding the permissible daily calorie intake always prevents you from achieving the desired weight loss result. And it doesn’t matter what product caused the excess kilocalories - healthy nuts or unhealthy cake.

Count kilocalories, do not go beyond the permissible limits, and nuts will not only not interfere with weight loss, but will also help. After all, they contain high-quality proteins, fats, and are free from fast carbohydrates, which means they satisfy the feeling of hunger for a long time. In addition, they will supply the body with many minerals and vitamins, which is especially necessary in conditions of a limited diet. Eat nuts in reasonable quantities, this will help you get rid of extra pounds and not gain them again.