What nuts can you eat while losing weight and how do they affect your weight?

Who said that those losing weight can't eat nuts? On a nut diet - you can! Find out how high-calorie nuts help you lose weight, which ones are ideal for weight loss and easily lose up to 3 kg of fat in just 3 days!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/09/2020

Weight loss diets do not always consist of low-calorie foods. The nut diet is an example of this. Hearty, oily and incredibly high in calories, nuts seem to be a completely unsuitable food for those losing weight, but nutritionists assure that with the right choice and approach to menu planning, they affect fat deposits and promote weight loss.

The essence

There are a number of reasons why most people who are losing weight refuse to eat nuts:

• High calorie content.
• Prohibitive fat content.
• Expensive.

In addition, many diets actually strictly prohibit them, while others allow them to be used as an occasional snack or as an addition to lean porridge, nothing more. Meanwhile, there are many more reasons to use the product.

Firstly, the glycemic index of almost all types does not exceed 30 units, which means that they are not involved in glucose metabolism and provoke insulin resistance. During scientific experiments, scientists were able to conclude that the kernels can help in the fight against type 2 diabetes and obesity.

Secondly, nuts are a healthy, complete snack. The daily calorie content is not affected: one serving on average weighs no more than 30 grams, which is equal to 200 kcal. After eating nuts, mental and physical performance increases, due to which a person is able to burn more calories. Isn't this a reason to use it for weight loss?

Thirdly, and most interestingly, the unsaturated fats contained in nuts, combined with physical activity and proper nutrition, enhance thermogenesis, which consumes calories not for fat deposits, but for heat production. Simply put, fat burns fat. According to most experts, nuts should definitely be included in the weight loss menu, only by choosing the right varieties. When used regularly and correctly, they promise:

• lowering cholesterol levels;
• strengthening the heart muscle;
• reducing the risk of coronary insufficiency;
• maintaining the elasticity of arterial vessels;
• improving the functioning of the stomach and liver.

Among other things, a nut diet is a great way to put your psycho-emotional background in order, getting rid of depression and apathy. All this plays into the hands of those losing weight, whose body is often exhausted not only physically.

Which ones to choose

What nuts can you eat on a diet? Almost all, but the most recommended are the following:

Almonds (609 kcal)

This product has the lowest glycemic index - 15 units. The benefits are due to the content of plant sterols that control blood glucose and cholesterol levels. The content of arginine, which is necessary to maintain the elasticity of blood vessels, is also observed. In general, almonds are recommended for people with heart failure and hypertension, diabetics and pregnant women.

Almonds help you lose weight by improving metabolic processes, fat-burning properties and a diuretic effect. But you should not eat more than 30 grams per day. The seemingly small volume helps in achieving results against the background of any lightweight nutrition system.

Walnut (656 kcal)

The most familiar walnut for most people losing weight is indispensable for intense mental activity. It is the leader in the content of Omega-3 unsaturated fatty acids and is rich in fiber, which allows us to talk about improving the functioning of the stomach and intestines. It also participates in the breakdown of polyvine acid, thereby helping to normalize metabolism and remove all excess from the body.

An important feature of walnuts is the restoration of hormone balance, which directly affects weight.

Cedar (875 kcal)

Pine nuts have the highest calorie content, but are also recommended for inclusion in a limited diet. Despite its miniature size, it is a real concentrate of useful substances: minerals, vitamins, antioxidants, fatty acids and essential oils. And the main thing that makes this product suitable for use during a diet is its participation in the synthesis of the hormone cholecystokinin, which sends signals to the brain about satiety. Simply put, by eating only 20 grams of cedar kernels a day, you will be able to block the feeling of hunger for a long time and prevent frequent and not entirely healthy snacking.

Cashew (600 kcal)

Opinions vary regarding cashews. While some consider them the least suitable for losing weight, pointing to the high glycemic index and the maximum content of fats and carbohydrates, others pay attention to the ability to improve intestinal motility and eliminate constipation. Additionally, according to cashew adherents, they do an excellent job of removing toxins and feces accumulated in the intestines from the body.

Brazilian (656 kcal)

Brazil nuts are rarely used in weight loss meal plans, and not because of their high glycemic index or calorie content. It's all about the difficulties of purchasing. It grows in South America, and is also quite difficult to transport and deteriorates too quickly, so finding it on supermarket shelves is not easy. However, if you still managed to find a product, you can rejoice, especially for athletes: the protein included in the composition is easily digestible and prevents muscle breakdown. Simply put, by choosing this product for weight loss, you will be able to convert fat mass into muscle mass.

Nutmeg (556 kcal)

Nutmeg stands apart in the world of nuts because it is consumed not in its whole form, but in powder, as a seasoning for various dishes. Few people know, but nutmeg powder perfectly facilitates the process of digesting food, especially heavy food, so it goes well with spicy and fatty foods and meat. By the way, if during the process of body correction there is a feast, you can add seasoning to those dishes that are planned to be consumed by those losing weight. The deposition of fats from food will be prevented!

Important! Many experts agree that almonds are considered the most suitable for a nut diet, as they are also endowed with diuretic and fat-burning properties.

When discussing which nuts can be consumed for body shaping, it is worth knowing that other popular types, such as peanuts, hazelnuts and pistachios, can also be included in the diet. However, the ones described above are still considered optimal.

Important! The nut diet does not tolerate the consumption of sweet, salty or roasted nuts.

Rules

It’s not enough to decide on the type of product to start the weight loss process. A number of important points will have to be taken into account:

1. Quality. Before purchasing, you need to study the packaging. It is important that there are no breaks on it, but the information necessary for the consumer (expiration dates, manufacturer, etc.) must be present. By the way, it is better to buy any nut, except cashews, in shells.
2. Use. For the diet to produce results, nuts must be consumed without heat treatment. Otherwise, most of the beneficial properties will disappear. The optimal time for consumption is the first half of the day (add to porridge and cottage cheese in the morning, use as a snack during lunch), but since the product contains proteins in addition to fats, sometimes it can be included in the dinner program. But you shouldn’t use it at night, otherwise instead of losing weight, you will gain weight.
3. Quantity. The maximum permissible daily intake for weight loss is 150 grams.

Do they help you lose weight?

Nuts are a good source of dietary fiber, valuable fats, proteins and antioxidants. These substances are not only extremely beneficial for humans, but can also provide significant assistance in reducing body weight.

It should be noted that nuts are a high-calorie product with a high mass fraction of fat. There are no low-calorie nuts. The table shows the energy value and fat level per 100 grams of nuts:

However, numerous studies show that eating nuts is not associated with weight gain, but rather is associated with weight loss.

For example, Spanish scientists found that men and women who ate 2 or more servings of nuts per week had lower weight gain (due to fat tissue) compared to those who did not eat them.

American scientists have proven that long-term consumption of nuts (for example, almonds) leads to weight loss, a decrease in waist size (due to the disappearance of subcutaneous fat deposits on the abdomen and sides) and improved overall well-being.

Sample menu

The easiest way to try nut weight loss is a one-day diet of the mono version. The daily norm of the main product is 150 grams, which is divided into five servings of 30 grams each. Consume instead of usual meals. In this case, you can use different types, alternating with each other, or prepare a mixture. The assortment may consist of almonds, cashews, peanuts, hazelnuts and walnuts. By the way, it is not prohibited to use only one variety within the one-day system. You can’t eat anything other than the main product. In between, you are allowed to drink still mineral water, green tea without milk and sugar, and rosehip decoction. The result of such weight loss is minus 1 kg. However, it cannot be called harmless: often a one-day fasting leads to the development of heartburn and heaviness in the stomach. If such symptoms are present, it is not worth repeating the system.

Other diets that promote weight loss include the following:

For 3 days

A quick and fairly simple way to correct your figure. According to user reviews, in three days it is possible to get rid of 2-3 kg of excess weight. The lower part of the body loses weight especially well, so the program is considered a real godsend for people with fat deposits in the abdomen and waist.

Within three days of the diet, the body gets rid of toxins and waste, swelling goes away and immunity increases.

There are several options for the three-day program:

1. With kefir. Involves consuming 100 g of nuts and 1.5 liters of kefir during the day.
2. With honey. Per day you need 150 g of nuts and about 2 tablespoons of natural honey. Can be eaten individually or prepared as a mixture.
3. With apples. You need to alternate the use of kernels, fresh apples and apple juice. Walnuts, hazelnuts and almonds are used.
4. With fruits. Similar to the previous one, only other sweet and sour fruits can be used along with apples. The share of fruits in the daily diet is 2/3, nuts – 1/3.

In addition to a strict diet, you can use a more gentle one. In this case, the following list of products is available per day:

• 50 g of any nuts;
• 100 g fish or lean meat;
• one fresh vegetable;
• 1.5 liters of clean water without gas;
• 0.5 liters of herbal tea without milk and sugar.

It is prohibited to use any version of the three-day nut nutrition program if you have chronic diseases of the gastrointestinal tract. If your health is normal and the program is easily tolerated, it can be repeated after 2-3 months.

For 5 days

The five-day version of the program is suitable for those who are ready for a seriously limited diet. The latter will be meager, but the diet itself looks quite effective: in less than a week you can lose up to 4 kg.

The menu for each day should include:

• lean meat and fish (about 100 g);
• nuts (up to 50 g);
• low-fat kefir (no more than one glass);
• fresh vegetables (one cucumber and one tomato).

A sufficient drinking regime is required - from 1.5 liters of clean water per day. It is not forbidden to drink green and herbal tea; sometimes you can prepare a rosehip decoction. There is a strict taboo on sugar and salt. Meat and fish should be cooked in healthy ways - baked or boiled.

Another opportunity to lose 3-4 kg in five days is to use a nut diet, which includes dried fruits. The former are allocated 150 grams per day, the latter – 500. Additionally, unsweetened tea, homemade compote without sugar, and a glass of low-fat fermented milk drink are introduced into the diet.

Important! A diet of nuts and dried fruits is considered strict and is not recommended by nutritionists. The fact is that a large amount of both products can have a sharply negative effect on the digestion process and cause unpleasant symptoms in the form of heartburn, pain and nausea.

Both five-day programs are designed for healthy people. If you have some problems with the gastrointestinal tract or blood pressure, you will have to give up losing weight. If the diet proceeds normally, it can be repeated after at least 3 months.

For 7 days

The weekly nut diet is a balanced nutrition plan for losing 3-5 kg. It has medium complexity and a number of principles:

• In crushed form, the main product is added to morning porridge, lunch and evening salads (cocktails). A single serving is no more than 5 grams. In its pure form, it is consumed for lunch and afternoon snack in the amount of 25-30 grams.
• The energy value of the daily diet is 1300 kcal.
• The system provides a sufficient drinking regime - from 1.5 liters of still water per day. The optimal amount is 2 liters.
• Meals should be fractional.
• Physical activity is required, since the nutrition program is classified as protein.
• The diet must certainly be rich in greens.

The peculiarity of the nut food system for a week is the ban not only on the usual foods for losing weight in the form of sugar, spices, salt and other things, but also on meat. The fact is that nuts here act as a complete alternative.

The seven-day menu is built according to the following plan:

Monday and Thursday

• Breakfast: oatmeal on water with walnuts, black coffee without sugar.
• Lunch: a handful of nuts.
• Lunch: vegetable soup with fennel, lettuce and tomatoes with crushed nuts, freshly squeezed pumpkin juice.
• Afternoon snack: a handful of dried fruits and kernels.
• Dinner: Greek salad with almonds, herbal tea without sweeteners.

Tuesday and Friday

• Breakfast: steamed cheesecakes with almonds, black coffee without sugar.
• Lunch: a handful of nuts.
• Lunch: vegetable salad with hazelnuts, tomato puree soup, homemade dried fruit compote.
• Afternoon snack: milkshake with walnuts.
• Dinner: cheese-spinach salad with cashews with sour cream and garlic dressing, hibiscus without sugar.

Wednesday

• Breakfast: boiled egg, lean oatmeal with walnuts, black unsweetened coffee.
• Lunch: a handful of nuts.
• Lunch: mushroom soup with sour cream and peanuts, freshly squeezed fruit juice.
• Afternoon snack: a handful of nuts, half a green apple.
• Dinner: salad with tomato, arugula and almonds, mint tea without sugar.

Saturday

• Breakfast: a portion of low-fat cottage cheese with herbs and cashews, unsweetened black coffee.
• Lunch: a handful of nuts.
• Lunch: tomato puree soup with garlic and hazelnuts, a glass of natural yogurt.
• Afternoon snack: fruit smoothie with crushed almonds.
• Dinner: vegetable salad with sour cream and kernels, boiled egg, homemade unsweetened compote.

Sunday

• Breakfast: smoothie of green vegetables and fruits with peanuts, unsweetened black coffee.
• Lunch: a handful of nuts.
• Lunch: vegetable soup with herbs and almonds, a glass of vegetable juice.
• Afternoon snack: a handful of dried fruits and nuts.
• Dinner: salad with cabbage, tomatoes, vegetable oil and cashews, a cup of rosehip infusion without added sugar.

In principle, it is not difficult to maintain a weekly meal plan, since the diet is quite satisfying and varied. Only those who suffer from chronic diseases of the digestive system and serious pathologies of the cardiovascular system should refuse to lose weight.

If the body reacts positively to the program, weight loss can be resumed after 4-6 months.

For 10 days

Of all the existing nutrition programs for body weight correction, the ten-day program is recognized as the most popular and gentle. The main principle is replacing animal protein with vegetable protein and limiting portions to 250 grams. The diet offers food options for each meal. They can be alternated, thereby making the diet varied. If you strictly follow the recommendations, you can lose from 6 to 10 kg in 10 days, while improving the health of your digestive system and strengthening your immune system.

So, the following options are recommended for breakfast:

• Pizza with sweet peppers, tomatoes, goat cheese and cashews.
• Cottage cheese casserole with almonds, seasoned with orange sauce.
• Salad of arugula leaves and tomatoes with the addition of nuts and vegetable oil, preferably cold-pressed olive oil.

The following dishes should be served as lunch:

• Soup with tomatoes and basil, boiled or baked potatoes with herbs, a glass of low-fat natural yogurt.
• Mushroom puree soup with broccoli, a mixture of prunes and cashews, a cup of berry juice.
• Creamy potato soup with fennel, salad of green vegetables and almonds, a glass of vegetable juice.

The following options are suitable for dinner:

• Oatmeal with water, unsweetened green tea.
• Soft cheese and spinach salad, a cup of unsweetened hibiscus.
• Grated carrots with sour cream, homemade dried fruit compote.

To have a snack after breakfast and lunch, you need to use the following products:

• A cup of kefir or low-fat yogurt.
• A handful of nuts.
• A handful of dried fruits.
• Fruit smoothie.
• Apples or dates.

As a rule, rapid weight loss according to the presented program occurs due to the low calorie content of dinner.

The diet is an excellent option for people who cannot tolerate strict dietary restrictions. It is not difficult to withstand it, no harm will be done to your health. The main thing is to listen to the body. If discomfort occurs while following the program, it is better to give up losing weight. If the food is well tolerated, the diet can be resumed after 6 months.

How many nuts can you eat per day when losing weight?

The average daily intake of the product is 30 g. Moreover, the energy value of this portion (150-200 kcal) must be included in the total calorie content of the daily diet. It is not necessary to weigh the kernels every time; it is enough to know how many pieces fit into the recommended 30 g portion:

• almonds – 12;
• walnuts - 3 whole kernels or 6 halves;
• cashews – 9;
• hazelnuts – 8;
• cedar - 2 tbsp. l.

This applies to peeled fruits, without any additives.

Important!

This group also includes nutmeg, used as a spice. But for him, a dose of 30 g is toxic; in such quantities it causes severe poisoning.

Quitting the diet

To avoid discomfort and maintain the results gained during weight loss, after finishing the diet you need to follow a number of rules:

1. In the first two days, continue to replace animal protein with plant protein, drink more clean water and eat small portions.
2. On the third day, you need to add cereals to the menu (preferably cooked in water or low-fat milk), some meat and honey. Fermented milk drinks of average fat content are shown.
3. Habitual eating can be resumed no earlier than 5-6 days, while continuing to eat small meals and avoid overeating.

Snacks upon exiting a limited menu should remain in the life of someone losing weight. It is recommended to use nuts as a base. You can also use dried fruits, fruits and fermented milk drinks.

The calorie content of the diet should be increased gradually, avoiding excessively fatty foods, fried foods and alcohol for as long as possible. Sugar and salt should be used in limited quantities.

Is it possible to eat nuts while losing weight?

To lose weight, you need to eat smaller meals. The optimal regimen is 3 full meals and two snacks between them. Only this approach allows you not to overeat, reduce portions, but at the same time not experience hunger and weakness.

You can lose weight with nuts if certain conditions are met:

• do not exceed recommended servings;
• eat natural kernels, not salted, without all kinds of additives (flavors, flavor enhancers);
• Sweet products with glaze are prohibited.

It's good to eat them as a snack or add them to fruit or vegetable salads. This dish will be satisfying, but not very high in calories.

Contraindications

Nuts are one of the most allergenic foods. Walnuts, peanuts and almonds are especially dangerous in this regard. Doctors warn that such species often provoke angioedema, so their use requires a serious approach.

Unfortunately, a high chance of developing an allergic reaction is not the only danger. In some cases, it is also better to avoid eating nucleoli:

• diseases of the gastrointestinal tract (especially gastritis and ulcers) and pancreas;
• tendency to constipation;
• increased blood clotting, varicose veins;
• arrhythmia;
• liver pathologies;
• skin diseases (urticaria, eczema, diathesis, dermatitis);
• gout, arthrosis;
• allergic stomatitis.

If you ignore contraindications, losing weight can result in serious health problems. For example, excessive consumption of walnut kernels can provoke inflammation of the tonsils and spasms in the blood vessels of the brain; Frequent consumption of peanuts can give rise to problems with the kidneys and liver; An overdose of almonds can cloud your consciousness.

What does avocado go with? Authorized Products

Please note the following list:

Low-fat cottage cheese, lean meat (chicken, turkey, rabbit, beef), any leafy greens and fresh vegetables (tomatoes, cucumbers), baked goods made from rye flour, dietary whole grain bread, seasonal berries, as well as chicken and quail eggs.

The list of permitted products is quite long. You can cook delicious, healthy and varied dishes from them.

Reviews and results of losing weight

Marina, 23 years old

I once tried this diet. I liked it. Unlike most programs, it is satisfying, although in some ways tough. Despite the small portions, you manage to fill up. The main thing, which I tested personally, is to drink enough water. I drank 1.2 liters a day (I couldn’t handle it anymore) and about 0.5 liters of green tea without sugar. Sometimes grated ginger was added to tea. This is a great fat burning recipe. I ate vegetables and boiled fish, snacked on almonds and peanuts, sometimes along with dried fruits. I was on a diet for 4 days. She held up fine. Weight decreased by 2.2 kg. In general, I think this option is a good way to quickly get rid of everything you’ve eaten, for example, during a holiday.

Evgeniya, 39 years old

Knowing how dangerous nuts can be, I would never have risked trying a special diet with them if it weren’t for a friend. Her reviews of the nut diet were so flattering that I began to wonder: is it possible to eat nuts for breakfast, lunch and afternoon snacks, and at the same time lose weight without harm to health? On her advice, I began the seven-day program. The menu, I tell you, is excellent: there are different porridges, soups, and salads. Straight for gourmets! But my hopes for losing weight were not justified: in a week of an honestly consistent menu, I was able to become only 1.3 kg lighter. You can lose the same amount in just one fasting day using the same kefir.

Igor, 28 years old

I am a sportsman. Naturally, I follow my diet fanatically. Strict diets do not interest me - I am for proper nutrition, which includes fish, vegetables, herbs, fermented milk, etc. Nuts are important to me. Some people are afraid of the high fat content in them, but I pay attention to protein, without which it is impossible to build muscle mass. I use them for lunch and afternoon snack, that is, as a healthy snack. Always have some almonds, peanuts and cashews in your pocket. I buy it at the supermarket. But I especially love Brazil nuts. That's where a lot of protein is. It's just a pity that it's harder to find than others. When one of my comrades goes on a trip abroad, I ask you to bring a “protein” souvenir. If you, like me, care about your health (and this product is also important for him) and want to always be in shape, definitely eat kernels!

When is the best time to eat nuts?

The optimal time to eat high-calorie fruits is the first half of the day. It’s good to add them to oatmeal, muesli, or kefir cocktail for breakfast. Can also be used as a second snack or as an ingredient in a lunch dish.

It is best to alternate different types of nuts in your weekly menu or use a mixture with dried fruit seeds, without exceeding the recommended serving.

Is it possible for those who are on a diet to eat nuts at night?

No you can not. This is a high-calorie product that is digested slowly, which can lead to insomnia. Therefore, in the evening and especially before bedtime, you should not get carried away with it.

Prohibited Products

Recipes with avocado for weight loss should not include products that are harmful and poorly combined with these fruits. Otherwise, you won’t be able to improve your body’s health and lose weight.

It is recommended to exclude from the daily menu:

• sweet carbonated water with chemical additives and sweeteners;
• alcohol;
• sausage products;
• baked goods, pastries, cakes and sweets;
• smoked and salted products;
• vegetable and butter.

If you decide to use avocados for weight loss, you must strictly adhere to the recommendations given by nutritionists. In this case, everything will be successful, and the diet will please you with excellent results. Therefore, before the course you need to familiarize yourself with the rules of its conduct.