Fats in nuts: Top 10 healthiest nuts and their effect on weight loss

July 17, 2012

Traditionally, fats are considered an unhealthy food. Let's look at why the term "good" fats is not an oxymoron.

Traditionally, fats are considered an unhealthy food. They are usually blamed for almost all diseases, from cardiovascular diseases to diabetes. However, there are different types of fats: good, bad and very bad. All of them have different effects on human health. Let's look at why the term "good" fats is not an oxymoron.

Deceiving food
There is also fat in doctor's sausage, but due to the fine grinding of the minced meat it is difficult to notice. Learn more about where to look for hidden fat and added sugar.

Vegetables

Vegetables must be present in a person’s daily diet. They are rich in essential vitamins and microelements and contain a lot of fiber. Regular consumption of such products reduces the amount of “bad” cholesterol and prevents the development of vitamin deficiency. What might be suitable for a diet menu?

• Broccoli. Boiled vegetables contain 35 kcal per 100 grams of product. At the same time, broccoli more than covers the daily requirement for vitamin K, contains almost all B vitamins. The product also contains 9% of the daily requirement of phosphorus, 8% of manganese, 7% of iron and a host of other microelements necessary for the body.
• Arugula. Fresh greens contain 25 kcal per 100 grams of product. It is a valuable source of beta-carotene, vitamins A and E, calcium, iron, phosphorus and potassium.
• Celery. The fresh product contains only 16 kcal per 100 grams. Celery contains a lot of vitamins A and K, beta-carotene and a dozen useful microelements. So this vegetable should definitely be included in the diet of those who choose dietary nutrition.
• Green pea. The fresh product contains 81 kcal, and the canned product - 69. Green peas are a valuable source of zinc, manganese and copper.
• Tomatoes. 100 grams of fresh product contain 16 kcal, with a lot of beta-carotene and vitamin A. Sun-dried tomatoes contain 18 kcal and a lot of vitamin C.

Rules for eating when losing weight

You can lose weight by choosing the right diet

You can lose weight if you choose the right foods. The process should be approached individually.

Nutritionists recommend the following nutritional rules:

• you need to eat at least 4–5 times a day;
• all meals should be taken at the same time every day;
• You should drink at least 1.5 liters of clean water per day;
• 1/5 of all products daily should be vegetables and fruits;
• bread should be chosen from wholemeal flour;
• replace sugar with honey, berries;
• protein foods should be taken in the second part of the day;
• do not overeat;
• carbohydrates should arrive in the first half of the day;
• 1/5 of the food volume should be dishes with polyunsaturated fats, such as nuts, fish and other foods.

It is necessary to reduce or avoid taking certain foods:

• reduce the amount of salt;
• exclude semi-finished products;
• give up soda;
• remove the chips;
• canned food;
• sausages;
• reduce the amount of sweets and sugar.

Remember that cooking methods matter. It is healthier to boil, cook with steam, or bake. It is necessary to reduce foods fried in oil.

By following the rules of nutrition, you can lose weight

How to eat to lose belly fat

To lose belly fat you need to eat right and exercise

Many women do not like their belly in their figure. Almost everyone wants a thinner waist. Not all diets help solve this problem.

Experts believe that you can stick to proper nutrition and add a set of abdominal exercises. As a result, the tummy disappears and the waist becomes thinner.

Nutritionists recommend introducing fiber into the menu. Why is it so important? The most fiber is found in vegetables, fruits, cereals, and berries.

Fiber creates a feeling of fullness. When processed, fiber enters the body and naturally removes toxins from it. Fiber, on the one hand, is not digested by the stomach, on the other hand, it contains a large number of elements useful for the intestinal microflora. As a result, extra pounds are lost, the skin becomes cleaner, and its color improves.

Fruits and berries

The diet must include seasonal products, for example, strawberries in summer, tangerines in winter. In addition to these fruits, there are also those that can almost always be found on the shelves of large stores:

• Grapefruit. Fresh fruit contains 42 kcal per 100 grams. The main advantage is the high content of vitamin C, 34% of the daily dose, and a whole list of B vitamins. Grapefruit juice has fewer calories - 39 kcal, and more vitamin C.
• Blueberry. 100 grams of fresh berries – 57 kcal. Blueberries contain many beneficial vitamins and minerals, including high levels of vitamin E.
• Cherries. 52 kcal per 100 grams. Cherries contain dietary fiber, pectin and malic acids.
• Strawberry. Fresh strawberries contain 32 kcal and a huge amount of vitamin C, 52% of the daily value. In addition, it contains more than a dozen useful microelements necessary for the health of the body.
• Plums. The fresh product contains 46 kcal, a lot of vitamins A, C and E, and slightly less B vitamins.

Good fats: unsaturated

Unsaturated fats are divided into mono- and polyunsaturated. Both of these types lower
blood cholesterol levels. Thus, they fight diseases caused by excess fat in the diet.

Monounsaturated fats are considered the healthiest

.
They reduce the level of “bad” cholesterol, which accumulates in blood vessels and clogs them. In addition, monounsaturated fats increase the level of “good” cholesterol, which cleanses blood vessels. Polyunsaturated fats
are an excellent source of
Omega-3
.
The human body is not capable of producing them, so you can only get Omega-3 fatty acids from food
. They are rich in fatty sea fish, nuts, seeds and oils. They are also found in dark green leafy vegetables, flaxseed oil and other unrefined oils. These acids not only reduce the content of “bad” cholesterol in the blood, but also normalize blood pressure, fight inflammation and protect the brain from neurodegenerative changes.

Fish and meat

Adequate nutrition requires more than just fruits and vegetables. Among the meat and fish products there are enough low-calorie ones, so that if you eat them, you don’t have to worry about extra calories:

• Chicken breast. 100 grams of boiled breast contain only 157 calories and not a single gram of carbohydrates. This product is also rich in B vitamins, necessary for the normal functioning of the gastrointestinal tract, strengthening muscles and the cardiovascular system.
• Cod. 100 grams of baked product contains 84 kcal and no carbohydrates. Cod contains 29% of the daily value of phosphorus.
• Mussels. Boiled mussels contain 172 kcal per 100 grams of product. It is a valuable source of vitamin B12, selenium, manganese, iron, phosphorus, potassium and zinc.
• Shrimps. 100 grams of boiled shrimp contains only 100 kcal, 33% of the daily value of phosphorus, 42% of the daily value of copper and 15% of the daily value of zinc.
• Turkey legs. The baked product contains 139 kcal per 100 grams, a huge percentage of selenium, phosphorus, potassium and magnesium, as well as B vitamins.

Worst Fats: Trans Fats

Trans fats are also known by another name - hydrogenated fats
.
They are obtained through a hydrogenation process that converts liquid vegetable oils into solid fats. This allows you to replace butter or pure animal fat with cheaper alternatives
. Scientists believe that trans fats are much more harmful than saturated fats. Because they not only increase the level of “bad” cholesterol, but also reduce the content of “good” cholesterol. Trans fats can be hidden in all types of processed foods, from French fries to regular cookies. This is not surprising: they are cheaper, store and transport better, and behave more predictably during the cooking process than their animal counterparts.

20 facts about healthy eating
Fats make up the membranes of nerve fibers, they are part of the structure of the cell wall, and are also necessary for cell division and the synthesis of important hormones. You can’t completely eliminate fats – that’s a fact.

Legumes and cereals

Legumes contain a huge amount of protein: this is used by vegetarians who cannot get the necessary protein from animal meat. When forming your dietary diet, it is worth considering that some beans and cereals will help balance the BJU:

• Tofu. Soy cheese contains 83 kcal per 100 grams of product and 13% of the daily value of protein. This product is also rich in calcium (28% of the daily value), iron, magnesium, phosphorus and other trace elements.
• Beans. White boiled beans contain 140 kcal, 11% of the daily value of protein and a high percentage of vitamin B9 (35% of the required daily dose).
• Lentils. Lentils boiled in water contain only 116 kcal and 12% of the daily value of protein. The product is rich in iron, copper, manganese and selenium.
• Bulgur. Boiled bulgur contains 83 kcal and 4% of the daily protein requirement (per 100 g of product). It contains almost all B vitamins.
• Soba noodles. Buckwheat noodles contain 99 kcal per 100 grams of boiled product. It contains a lot of manganese, sodium, phosphorus and potassium.

Look for alternatives

I would like to separately highlight the breads that people who watch their figure love so much.
You need to be extremely careful with them, because they look small and light, but have a fairly high calorie content. So, a pack of bread is equal in calories to a whole loaf of bread! If you still prefer bread, choose rye and with bran and whole grains. For people who, for medical reasons or other reasons, adhere to a gluten-free diet, there are baked goods made from buckwheat, corn and rice flour. About the expert:
Ulyana Viktorovna Rumyantseva Endocrinologist, nutritionist at SM-Clinic, Ph.D.

Dairy and eggs

To prevent the diet from harming the musculoskeletal system and muscles, it is necessary to include dairy products rich in protein and calcium in the diet:

• Egg white. It contains only 52 kcal, 14% of the daily value of protein and 36% of the daily requirement of selenium.
• Mozzarella. 295 kcal and 31% daily value of protein. And also vitamin A, vitamins B2, B5, B6, B12. In addition, cheese contains 60% of the daily value of calcium, 78% of phosphorus, 50% of selenium, 51% of sodium and a whole list of essential microelements. Data is per 100 grams of product.
• Low-fat yogurt .
  58 kcal per 100 grams, a huge amount of protein and calcium, as well as phosphorus and selenium.

Set a goal

It could be anything - losing weight, the desire to fit into your favorite jeans, improving your health, getting rid of acne on your face, etc. Without desire, motive, and a clear, formed goal, nothing will happen. If you still find it difficult to force yourself, there is another way - keeping a diary. Write down every meal there and leave a comment: did you eat this bun because you were really hungry, or out of idleness, boredom, anxiety? By reviewing your notes, you will be able to understand the real motives for eating, because, as practice shows, we do not always eat because of hunger.

Nuts/seeds/herbs

You can diversify your diet with seasonings, nuts and other tasty and healthy foods:

• Almond milk. 100 grams contain 51 kcal, a lot of vegetable protein and a lot of vitamins and minerals necessary for the body.
• Thyme. There are 101 kcal in 100 grams of fresh product. Thyme more than covers the daily need for vitamin C and iron, contains 74% of the daily value of manganese, 61% of copper, 40% of magnesium and 40% of calcium.

You can support your body while losing weight with the help of special products. Among these dietary supplements is Herbalife Nutrition's Thermo Complete, which stimulates metabolism. The product contains 33% of the daily value of vitamin C and high levels of caffeine, which provides the body with the necessary energy. You can keep yourself in good shape by taking just one tablet of dietary supplement per day.

Three week rule

• In the first week, we remove all carbonated drinks and juices, including freshly squeezed ones, from the diet. Put less sugar in coffee or tea. If you “can’t stand it,” you can add a little honey, and you can drink coffee with milk, but no more than one cup a day.
• In the second week, we get rid of strategic stocks of cookies, sweets, and baked goods in the house. We try not to buy dough or new sweets at the store. Try to remove “provoking” foods from sight - instead, put an apple, a pear, yogurt, and put a thermos with water.
• In the third week we learn to see “hidden sugar”. We pay attention to the composition of products, including breakfast cereals, muesli, cereals, ready-made cereals, and find out what healthier analogues can replace them.

Many food manufacturers often mislead us. The packaging will say “sugar-free”, but you will immediately notice a whole series of minor additions – “fructose”, “glucose syrup”, “glucose”, “dextrose”, “sucrose”, “maltodextrin”.

Salo

Energy value:

797 kcal.

This product contains fatty acids, mineral compounds and vitamins that strengthen the immune system and prevent infections. However, it is better to limit the consumption of smoked lard, since carcinogenic substances are formed during smoking.

Expert opinion: is it possible to lose weight with coconut oil?

Drink water

The most banal but effective way to lose weight.
You should drink two to three glasses of clean drinking water throughout the day, but you definitely shouldn’t force it into yourself. Every time you feel the need for something sweet or starchy, take a few sips of water and eat an apple slice. You'll see, this will help you cope with your cravings for buns. About the expert:
Anna Ivashkevich is a clinical psychologist-nutritionist, nutritionist, member of the National Association of Clinical Nutrition.
Published on the portal marieclaire.ru

Proper nutrition for girls losing weight: menu for 14 days

A healthy, proper menu is quite simple, but varied.

All meals should occur at a certain time:

1. Breakfast 08:00–09:00.
2. Snack 10:00–11:00.
3. Lunch 13:00–14:00.
4. Snack 16:00–17:00.
5. Dinner 18:00–19:00.

Day No. 1

1. Omelette of one egg and several whites with spinach, 2 kiwis.
2. Toaster-baked bread or fresh diet bread, 2-4 slices of cheese.
3. Steamed chicken or turkey cutlets, boiled rice, vegetables.
4. Low-fat cheesecakes or casserole, syrup.
5. Yogurt with flax seeds (0.25 l - 8 g seeds).

Proper nutrition for weight loss for girls can bring you excellent results in the form of a slim and toned figure. During the first few days of this regimen, your stomach may feel full. It is recommended to reduce the usual portions so as not to feel heavy in the stomach.

Day No. 2

1. Oatmeal and flaxseed porridge, cooked in water in a mass fraction of 10:1, banana.
2. Boiled meat (chicken fillet) or canned tuna.
3. Boiled brown rice with veal, low-fat cabbage soup with beef.
4. One grapefruit.
5. One glass of kefir with the addition of herbs and flax seeds.

Day No. 3

1. Low-fat cottage cheese casserole, espresso coffee without sugar and milk.
2. Several nuts, 5 dates, 1 apple.
3. Low-fat soup of your choice, green salad, 1 boiled egg.
4. Low-fat grain cottage cheese.
5. Steamed cutlets or meatballs, a few fresh cucumbers, lettuce.

Day No. 4

1. Bread, toasted in a toaster, a few pieces of cheese or quality sausage (one of the two).
2. Cottage cheese (Prostokvashino).
3. Soup with beef and vegetables, grated carrots with vegetable oil.
4. Fruit salad or dessert made from low-fat cottage cheese, crushing cashews.
5. 1 boiled egg, kefir with the addition of chopped dill.

Day No. 5

1. Steamed buckwheat, prunes or dates.
2. Light vegetable salad.
3. Salad made from eggs, boiled meat (veal), hard cheese, peppers and tomatoes. Use butter or low-fat sour cream as a dressing.
4. Baked fish, light vegetable salad.
5. Chicken dish with broccoli and rice.

Day No. 6

1. Fried eggs (without adding oil), a couple of pieces of cheese, spinach.
2. Boiled rice, a few nuts, raisins.
3. Turkey meatball soup, fish cooked in tomato sauce, salad.
4. Ryazhenka.
5. Grapefruit.

Day No. 7

1. Several dates, low-fat cottage cheese casserole.
2. Light salad of different fruits.
3. Boiled chicken leg without skin, rassolnik soup, buckwheat.
4. Lazy cabbage rolls (2 pcs.).
5. Minced hedgehogs with the addition of zucchini.

A healthy nutrition menu is very important for girls to lose weight. Healthy eating will help you quickly lose those unwanted pounds.

Day No. 8

1. Black bread with cheese and low-fat cottage cheese, 1 pear.
2. Low-fat cottage cheese in the amount of 80 g, 15 g of honey.
3. Beef broth, vegetable salad.
4. Grapefruit, pear.
5. Two cucumbers and boiled meat (turkey).

Day No. 9

1. Rice porridge cooked in water, 15 g butter, one orange.
2. Boiled egg, cucumber, toasted bread.
3. Baked hake (200 g), fresh vegetable salad.
4. Green apple, herbal tea, cottage cheese.
5. Stewed vegetables with baked chicken fillet.

Day No. 10

1. Boiled egg, 1 tomato, mashed potatoes.
2. Rosehip decoction, several tangerines.
3. Bread with pieces of cheese, soup with mushrooms and rice.
4. Cottage cheese casserole.
5. Seaweed and baked pollock.

Day No. 11

1. Fresh strawberries (120 g), oatmeal cooked with skim milk.
2. Homemade yogurt with honey, bitter coffee.
3. Sauerkraut with baked fish.
4. Vegetable salad with sour cream dressing.
5. A couple of fresh cucumbers, baked chicken fillet with grated cheese.

Day No. 12

1. Barley porridge cooked in water, 1 banana.
2. Kiwi, pomelo.
3. Boiled chicken breast, vegetable casserole.
4. Tomato juice (one glass), boiled shrimp (160 g).
5. Kefir (250 ml).

Day No. 13

1. Bitter coffee, egg omelet.
2. Orange, banana.
3. Baked champignons, chicken fillet, potatoes.
4. Apple, curdled milk.
5. Baked apples with cinnamon (2 pcs.), cottage cheese.

Day No. 14

1. Oatmeal cooked in water, a little honey, 1 banana.
2. Tea with herbs and lemon, crushing walnuts, 1 apple.
3. Vegetables stewed with dark rice, soup.
4. Banana casserole.
5. Boiled shrimp, a couple of fresh cucumbers, one tomato.

In order for proper nutrition for weight loss for girls to give the desired result, you must strictly follow the menu and all recommendations, as well as regularly perform physical exercises.