Do nuts make you fat, scientists have proven that no, is it possible to eat nuts while losing weight and what kind?

Are nuts dangerous for those losing weight? Let's figure it out together with a nutritionist and a healthy lifestyle expert.

In large quantities, almost all foods can lead to weight gain, but the calorie content of nuts is often overestimated. This is confirmed by recent studies, which dispel fears around this product. We share the results with you.

Irina Kononenko

nutritionist, dietitian, expert in proper personalized nutrition

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Is it possible to eat nuts while losing weight?

Nuts contain a lot of vitamins, mineral compounds, fats and proteins. All of them are beneficial for the body. They are also high in calories.

But they have a significant disadvantage - once you start eating, it’s difficult to stop, so it’s easy to exceed the norm. So, for example, by overeating just three or four nuts, you can gain up to five kilograms in a year. Therefore, the question often arises whether this product should be included in the diet.

First of all, you need to take into account the fact that nuts come in different varieties and types, each of which has its own calorie content and nutritional value. Therefore, some should be used with caution. Nevertheless, you shouldn’t recommend this product, especially since they have a positive effect on the reduction of adipose tissue.

The benefit lies in the content of vitamins B and E, magnesium, copper, fiber, as well as biologically active substances such as polyphenols. Regular consumption of nuts can prevent certain diseases.

Thus, the benefits for weight loss are as follows:

• Almonds and peanuts prevent the development of heart and vascular diseases thanks to polyunsaturated fatty acids.
• The high iodine content ensures proper metabolism.
• Nuts help prevent high blood sugar levels.
• They allow you to perfectly control your appetite thanks to the low glycemic index.
• 100 g contain about 30 g of protein, which allows you to nourish your muscles even during a diet.
• They stimulate brain activity that conducts the system of nerve fibers.
• Also, polyunsaturated acids enhance thermogenesis in the body, that is, part of the incoming calories is spent on digestion and ensuring the vital functions of the body.
• Up to 30% of the fats contained in nuts are not digested and therefore are not stored.

We recommend reading about grapes for weight loss. You will learn about the benefits of grapes, the variety most useful for weight loss, the grape diet, grape seed oil, wraps and baths. And here is more information about muesli for weight loss.

Advantages and disadvantages

Flaws

But the opinion that this product should not be included in the diet menu did not appear just like that. Nuts have some disadvantages. These include:

• 100 g contains more than 700 calories. Therefore, it is important to clearly control how much of them was eaten.
• The presence of oxalates in the composition increases the risk of kidney stones.
• Nuclei may interfere with the absorption of non-heme iron. It is found in almost all plant foods.
• They are one of the most powerful allergens.

Adviсe

• Nuts are very high in calories, so the effectiveness of the diet largely depends on physical activity. Don't forget to do simple cardio exercises every day.
• You need to be able to feel the moment of satiety, which will make diets more effective.
• You need to drink one and a half liters of clean water per day (excluding vegetable juices and tea) to speed up metabolic and metabolic processes in the body.
• If you experience a persistent feeling of heaviness in the epigastric region, pain in the right hypochondrium, abnormal bowel movements and increased flatulence, you should seek medical help from a doctor to assess the benefits/harms of your diet for your health.

Which ones are possible on a diet?

However, not all nuts have the same value and benefits. The best for weight loss are the ones below.

Almond

This nut has the lowest glycemic index of 15 units. He's useful

thanks to plant sterols, which reduce cholesterol and glucose levels, therefore preventing the development of diabetes.

Also contained arginine is important for the elasticity of blood vessels and the prevention of blood clots.

In addition, 20 - 30 g of almonds contain more than 70 percent of the daily dose of vitamin E. It contains omega-3 fatty acids, fiber and proteins. Almonds contain many different microelements, such as iron, calcium, zinc.

Per 100 g of product there are 600 kcal, of which about 50 g are fat, 18 g are protein, and carbohydrates are 13 g.

Walnuts

This species is the leader in the amount of unsaturated omega-3 fatty acids. It is important to note that the body absorbs proteins better than those of animal origin. They contain many amino acids that promote the functioning of the heart muscle, the condition of bones, hair and skin. Walnuts contain fiber, which improves the functioning of the stomach and intestines. In addition, they can break down polyvine acid, which removes toxins and improves metabolism.

Benefits of walnuts

100 g of product contains about 650 kcal, more than 15 g of protein, 65.2 g of fat, and only 7 g of carbohydrates. According to the glycemic index, they are equal to almonds.

Hazelnut

It contains more than 70% of essential fats and more than 20 types of amino acids. Hazelnuts are also rich in vitamins B, A, E, C, as well as the elements: potassium, phosphorus, copper, zinc, sodium, iron and iodine. By the way, hazelnuts contain the most iron, so it is useful to eat them for anemia. Its calorie content is 650 kcal per 100 g, according to the level of proteins, fats, carbohydrates, respectively 15, 61, 10 g.

Peanut

It is rich in potassium, calcium, copper, magnesium and other elements, as well as vitamins A, D, E, PP. The plus is that it has no cholesterol, but does have antioxidants.

Regular consumption of peanuts helps improve bile secretion and has a positive effect on memory and hearing.

100 g of nuts account for more than 500 kcal, they contain 27 g of protein, 45 g of fat and almost 10 carbohydrates. According to the glycemic index, peanuts are at the level of their previous “brothers”.

Cashew

These are the least healthy nuts for those losing weight. They have a high glycemic index and contain much more protein, especially fat and carbohydrates. Therefore, they should be included in the menu rarely and in small portions.

Nevertheless, they are useful in vitamins B, A, and microelements. Thanks to cashews, the level of bad cholesterol in the blood is normalized, immunity is increased, and metabolism is improved. Can be used as an antiseptic.

100 g of cashew nuts contains more than 640 kcal.

Pine nuts

According to research, this product may suppress appetite. Substances in nuts promote the production of hormones that relieve hunger. They are also beneficial for the heart, blood vessels and gastrointestinal tract.

Per 100 g of pine nuts there are 620 kcal, of which almost 70 g are fat.

Pistachios

This product helps maintain energy and vitality of the body. They are often used for diseases of the liver and heart. These are one of the lowest calorie kernels, 50 pieces account for only 150-160 kcal.

Glycemic index of nuts and beans

Reviews and results

Few people managed to lose the claimed 7 kg in 10 days, judging by reviews on the Internet.

The diet is difficult, especially in the last days, when nuts cause an unpleasant taste sensation. At the beginning of the diet, there is an interest in different types of nuts and everything goes quite easily.

The diet is also difficult for the digestive system, which is the first to signal the arrival of indigestible and difficult-to-digest food. There is a disturbance in stool ( constipation ), a persistent feeling of heaviness, allergic responses are registered in predisposed individuals (especially to hazelnuts, hazelnuts).

In large quantities, walnuts are hepatotoxic, which is confirmed by people with liver diseases, who in the very first days noted bitterness in the mouth and heaviness in the hypochondrium. The nut diet for weight loss is not for everyone, but it works.

How many nuts per day is acceptable, is it possible at night

It is not they themselves that are dangerous to the figure, but their uncontrolled consumption. Nuts are best suited as a snack, especially in the morning. A safe amount for weight loss would be 20 - 30 g. But we must not forget to include them in the total number of calories per day, because they will provide an additional 150 - 200 kcal. If you don’t have scales, you can roughly estimate the number of pieces:

• hazelnuts – 10 – 12;
• macadamia - 10 - 12 pieces;
• walnuts and pecans no more than 13 - 14;
• cashews 15 - 17 pieces;
• no more than 20 almonds;
• cedar no more than a tablespoon.

In many diets, they are prohibited at the first stage, but at the stabilization stage they can and should be consumed, the main thing is not to overdo it. In addition, almonds, peanuts and cashews prevent you from gaining weight; moreover, groundnuts also lead to energy consumption. Metabolism accelerates.

However, it is important to remember that you can eat natural nuts, without glaze, sprinkles, honey, sugar or salt. All of these are fast carbohydrates that give a high glycemic index. This leads to the formation of fat depots and also increases appetite. And salt retains water, which causes swelling and intercellular fluid to accumulate.

But it’s good to add nuts to salads; this will increase their nutritional value, but will not increase their calorie content.

We recommend reading about fitness bars for weight loss. You will learn about who needs fitness bars and when, the rules for using them, a review of popular fitness bars, and homemade recipes. And here is more information about sweets when losing weight.

Dieting can be delicious and healthy. Nuts will be a great option to make the menu more interesting and varied. Don't fall for the myth that they should be excluded from your diet. Only uncontrolled consumption is dangerous. If the correct dosage is observed, it will only bring benefits.

The process of preparing honey-nut mixture

Is it possible to eat nuts in the evening while losing weight?

No, it is not advisable to eat nuts before bed. The reason is the high energy value, which simply cannot be spent during the day.

However, it is also a good snack for people who work at night. You can even use a little more of them so that the boost of energy lasts longer.

Considering that the body takes the longest time to break down fats, it is better not to consume them after 16 hours. It is strictly forbidden to do this before going to bed, because... Severe flatulence may develop.

Useful video

Watch this video about the benefits and harms of nuts:

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Menu (Meal Schedule)

Day one and day six

Day two and day seven

Day three and day eight

Day four and day nine

Day five and day ten

Raw or fried

The kernels are not as tasty when eaten raw. Therefore, to fully reveal the taste and aroma, they are fried. The raw product may contain bacteria that came to the surface at the time of harvesting. But in this form they have beneficial properties that fried fruits completely lose during heat treatment:

• strengthening the heart and normalizing blood pressure;
• preventing the appearance of cholesterol plaques;
• slowing down the aging process;
• cleansing the intestines of toxins and waste;
• relief from chronic gastritis, pancreatitis.

Kernels after roasting are much more appetizing and also have benefits for the body that raw nuts cannot boast of:

• prevention of the formation of urinary tract stones;
• getting rid of flatulence in the intestines;
• restoration of mental balance during stress;
• improvement and clarity of vision;
• saturating the body with valuable components.

Information! The disadvantages of heat-treated nuts include the likelihood of the dangerous substance acrylamide appearing in them. This occurs at temperatures above 120°C.

Considering all the risks, it is better to give preference to nuts that have undergone gentle processing. A good solution is to buy the product raw and fry it yourself, adjusting the optimal temperature and cooking time.

See Komarovsky’s opinion in the video:

Daily norm

On average, it is recommended to eat up to 30-50 g per day, and rationally divide this amount into two doses - in the morning and at lunch. If it is a walnut, then you can enjoy it after lunch, before bed.

Attention! When dieting, it is important to exclude glazed kernels - they have minimal benefit, since the number of calories increases greatly.

By the way

According to Dukan, there are only ten doors that open the way to happiness. He wrote a separate book about this.

• The first door is food. This is one of the most important fundamentals of life - if you don't eat, you will die. And you also enjoy food.
• The second door is sex. Sex is not just a physical thing, but like love, like an emotion.
• The third door is power. The more influence you have, the greater the release of serotonin - the hormone of happiness.
• The fourth door is your cozy home, where it is pleasant to return, an important point in a happy life.
• The fifth door is physiology, everything related to our body, including sports.
• The sixth is nature and everything it gives, that is, clean air, green foliage, the smell of the earth...
• The seventh is attachment to one’s social group, be it an interest group or a work group.
• The eighth is everything related to play and entertainment.
• The ninth gate is everything sacred, religion and more.
• And the tenth is beauty. Only we know how to admire and enjoy beauty.

The author of the diet, French nutritionist Pierre Dukan, offers not just a menu for weight loss, but an entire philosophy of life. Photo: Globallookpress

If you have all these ten doors open, you are happy, you get serotonin. But if any of them is closed, you feel its lack. And you begin to eat, throwing wide the very first, closest door.