What nuts can you eat while losing weight - calorie table and composition, how many you can eat per day

Fats, proteins, vitamins, microelements are the most important nutrients for health. Not every product is distinguished by its balanced composition, which cannot be said about nuts. The kernels of some plants enclosed in the shell are a storehouse of benefits and vital elements. The percentages and ratios of these substances differ for different types of nuts, which determines the degree of usefulness.

Is it possible to eat nuts while losing weight?

Doubts about the safety of this product in relation to the figure are raised by the amount of fat and calories that are not at all inherent in dietary food. However, nutritionists are confident that nuts have so many benefits, especially for women, that throwing them out of the diet is unwise. Fatty acids (especially Omega-3), vitamin E, polyphenols - these elements are vital for the body. Is it possible to eat nuts while losing weight? With caution is the doctor’s answer. You will not lose weight slower if you find your dose and understand what is best to combine them with and when to eat them.

The healthiest nuts

If you take a fresh product - not fried with oil, not salted, not covered in glaze - it will only work for the benefit of your health. However, doctors also highlight the most useful nuts for weight loss, of which there are only 5 types. The rating, according to experts, looks like this:

1. Almond.
2. Walnut.
3. Cashew nuts.
4. Pistachios.
5. Pine nuts.

Useful video

Watch this video about the benefits and harms of nuts:

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Calorie content of nuts

The overall energy value for this category of products ranges from 560-690 kcal, but every single calorie in nuts is healthy. Vegetable fats therefore do not settle on the vascular walls. Protein is easily digestible. There are few carbohydrates, so they do not turn into fat reserves. However, obese people need to decide what nuts can be eaten on a diet when the daily calorie content of the menu is seriously limited. Tables indicating the energy value and BJU of each of the nuts available in Russia come to the rescue.

The most high-calorie nuts

This category includes those varieties of this product whose energy value exceeded the limit of 650 kcal per 100. Experts advise consuming elements of this group less often or in very small quantities. It is noteworthy that the most high-calorie nuts also have a high proportion of fat. The picture looks like this:

Lowest calorie nuts

If you have been trying to figure out how to properly include this group of foods in your menu and what nuts you can eat while losing weight, the elements of this table are what you need. Their energy value is below 610 kcal per 100 g serving, and, according to nutritionists, they are as safe as possible for the figure. The list of the lowest calorie nuts looks like this:

Authorized Products

• It is better to buy nuts for the diet in their natural form - in shell, to maximize the preservation of all useful qualities. Nuts should be cleaned immediately before consumption. It is better to store nuts in a cool place.
• Fish and meat dishes can be replaced with 2 handfuls of different types of nuts. This amount should be divided throughout the day and consumed together with cereals, vegetables, fresh fruits or dried fruits.
• Fresh greens must be present in the diet.
• You need to drink at least one and a half liters of water per day.
• The diet can be varied with fruit and vegetable juice.
• You need to eat at least 4 times a day. Less is undesirable, but more is possible.

Nuts for weight loss

The main benefit of this food product lies in its high energy value, which is dangerous only if it is abused. Nutritional value is a distinctive feature of nuts: if you feel hungry at the wrong time, you can eat a few pieces to eliminate your appetite for a long time. In terms of calorie content, such a portion will be approximately 100-120 kcal, which is comparable to a sandwich made of white bread and a slice of cheese, but the satiety of the latter is significantly lower. However, nuts are safe for weight loss only if the daily requirement is met.

Is it possible to eat peanuts while losing weight?

From a scientific point of view, this product is classified as a legume, not a nut, and most nutritionists are skeptical about eating peanuts for weight loss. Why? It is lighter in calories than almonds or pecans, but has a high fat content, often provokes allergies and is poorly digested when raw. To eliminate the last disadvantage, experts advise letting the peanuts dry on a baking sheet or frying pan. In contrast to these disadvantages, he:

• has a high protein content, which is equal to meat (only the calorie content prevents you from eating as much peanuts as beef or chicken when losing weight), so it fills you better;
• helps the body get rid of cholesterol;
• actively accelerates metabolic processes due to the thermogenic effect;
• contains serotonin, which helps maintain normal hormonal levels (a common cause of weight fluctuations in women).

Walnuts for weight loss

Along with oatmeal, this product is called the main assistant to the brain, but it has benefits not only for mental activity - prevention of cancer, maintaining normal cholesterol levels, strengthening blood vessels, and the presence of B vitamins. How valuable are walnuts for weight loss? Doctors' advice:

• The fiber and protein contained in them are the main “enemies” of excess weight and insatiable appetite.
• It makes sense to replace sunflower oil in salads with oil squeezed from walnuts.
• The high calorie content requires reducing the daily amount of this product during a diet to 30 g, and for overweight persons - to 10 g.
• Keep in mind that high stomach acidity, erosive damage to the mucous membrane, pancreatitis and too high a blood clotting rate make eating walnuts impossible.

Almonds for weight loss

According to experts, if any nuts on a diet can help you deal with excess weight, it’s almonds. He is a leader in this matter, although this cannot be said in terms of calorie content. What makes almonds popular for weight loss are fatty acids, the content of which is off the charts, protein and fiber. It suppresses the feeling of hunger better than other nuts, creating an illusory feeling of a full stomach, even if you eat only 8-10 kernels. A number of microelements (especially magnesium and copper) from the chemical composition of almonds dampen the desire to eat sweets, which is why it is very much appreciated during diets.

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Nutmeg for weight loss

This is the only representative of this category of products that enters food as... a spice. It is not chewed like almonds or cashews, but when ground it is added to food. The chemical composition of nutmeg fruits is no less rich than that of its other “brothers,” but nutritionists value it much more highly. Nutmeg is useful for weight loss due to its ability to increase cellular temperature, which entails the burning of fat deposits. Like other spices, it:

• accelerates metabolic processes;
• improves the functions of the digestive tract;
• suppresses hunger;
• reduces sugar levels.

If we talk about which nuts are the healthiest for weight loss, nutmeg will be in the forefront. Try adding a couple of grams of it (ground) to any drink (it will perfectly complement hot tea, especially in winter), salad, rice, or even mix with kefir or cottage cheese. This volume is enough to suppress hunger and help metabolism. Just don’t overdo it - it’s not advisable to actively eat nutmeg, especially if you have stomach diseases or excessive outflow of bile.

Hazelnuts for weight loss

Hazelnut or Lombard nut is hardly mentioned as a food that can be valuable for weight control or weight loss, but it is needed by the entire body. Your toxin-free liver, bone tissue, and blood vessels will thank you. There are so few carbohydrates here, and the risk of an insulin spike is so insignificant that hazelnuts are allowed for both diabetics and obese people. In terms of manganese, it surpasses other nuts. Eating hazelnuts when losing weight and not only needs to be dosed, because... it can cause headaches due to vasospasm.

Contraindications

Peanuts are a strong allergen.
Despite the large number of positive properties, nuts have a number of “disadvantages”:

1. Individual intolerance. The most powerful allergen is peanuts and products based on them (paste, oil).
2. Significant calorie content. Therefore, obese or overweight people need to strictly control the amount of nuts they eat.
3. The fruit contains oxalates. Their excessive intake from food is fraught with the appearance of sand and kidney stones. In addition, they interfere with the absorption of iron.
4. Sweet glazed products are not suitable for diabetics or for weight loss, since they contain a lot of fast sugars.
5. Salty options contribute to fluid retention and the appearance of edema. The amount of flavored products is more difficult to control, which can lead to overeating.
6. This is heavy food. Nuts are really difficult to digest, so they are not suitable for children under 3 years of age and people suffering from acute gastrointestinal diseases.

Advice

To make the product more easily absorbed by the body, it is recommended to soak the kernels in water or boil them.

Losing weight is not a reason to give up your favorite nuts. You just need to limit their portion, use non-salty versions and especially without sweet glaze. Then they will only bring benefits.

When is the best time to eat nuts?

If it is advisable to eat this tasty product separately from the rest or not combine it with heavy foods (vegetables instead of meat, no bread, etc.), doctors do not argue among themselves, then when is it better to eat nuts - in the morning or in the evening, from Each of them can obtain diametrically opposed information. It is recommended to leave high-calorie foods for the first half of the day, but at the same time it is better to drive away acute hunger before bed with a couple of nuts rather than candy.

A few tips for safe weight loss:

• Mix nuts with oatmeal during breakfast and you will forget about hunger for 3-4 hours.
• Try replacing your afternoon snack with a handful of almonds - you'll eat less for dinner.
• A few nuts in a green salad without dressing in the evening - not high in calories, but satisfying.
• You should not eat any nuts at night, even the low-calorie ones.

Almonds for weight loss

Despite the fairly high calorie content, when consumed correctly, almonds are considered the most beneficial nuts for weight loss. The main characteristics of almonds are:

• it contains protein;
• contains fiber that dulls the feeling of hunger;
• contains calcium, which is very good for health.

These nuts contain dietary fiber, which helps fill the body for a long time. It is very beneficial to consume these nuts for breakfast, as it allows you to refrain from snacking until lunch.

How many nuts can you eat per day?

The daily norm for a person who is not overweight is 30 g. This is about 200 kcal (approximate figure), which is recommended for a non-main meal. For vegetarians, you can increase the dose to 50-70 g, which will be equal to a good hearty lunch. The exact amount of how many nuts you can eat per day must be established for each type separately, taking into account the difference in calorie content and weight:

• almonds – 12 pcs.;
• hazelnuts – 8 pcs.;
• walnuts (halves) – 6 pcs.;
• pecans – 7 pcs.;
• cashews – 9 pcs.;
• pistachios – 8 pcs.

What do scientists say?

Experts examined the results of more than 120 studies on the relationship between nuts and excess weight. It turned out that the product does not affect the figure in any way and, on the contrary, helps maintain normal body weight. Researchers explain this by saying that nuts are rich in nutrients and quickly fill you up, making it difficult to eat too many of them. Plus, nuts have a lot of fiber, which means that approximately 20% of calories transit through the digestive tract and are not deposited on the sides.

Alexandra Zakharova

healthy lifestyle expert

Nuts are really filling and you can't eat too many of them. In addition, they take quite a long time to digest. Therefore, if a person moves a lot, then nuts help maintain energy balance at a fairly high level. But with a sedentary lifestyle, nuts can be harmful, since unspent energy easily turns into fat.

Pecan (736 Kcal)

A distant relative of the walnut, the pecan is the fattest nut in the world, and the fruit is also shaped like the human brain. It is noteworthy that the tree can reach 40 m in height, and North America is considered the birthplace of the pecan.

The energy fat content of 100 grams is 736 Kcal, so eating a small handful can easily fill you up, and such a lunch will replace your daily fat intake. The kernels contain zinc, manganese, phosphorus, as well as vitamins A, B and E.

TopCafe warns! Pecan consumption is contraindicated for those who have liver problems, as well as for obese people, because with such a composition it is an explosive calorie bomb.

2

Sesame (551 Kcal)

The tropical plant has been known to mankind for more than 3.5 thousand years, and its beneficial properties were first discovered by the inhabitants of Babylon and ancient Egyptian healers.

The caloric value is 551 Kcal per 100 g, and the copper content is 163% of the daily value. A distinctive feature of sesame is the presence of unique substances sesamin and sesamolin, which prevent aging. Doctors advise taking a small amount of this product every day to prevent heart disease, cleanse blood vessels, and also prevent cancer.

Sesame is useful for both the male and female body, but TopCafe does not advise girls who are watching their figure to abuse the healthy and tasty product.

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To whom are they contraindicated?

Some nuts have certain contraindications that must be taken into account. If there are any doubts about the occurrence of an allergy, it is advisable to first consult a doctor and undergo all the required tests to avoid danger.

Walnuts are contraindicated for consumption if you have dermatological problems, intestinal diseases, problems with the pancreas, or increased blood clotting. It is undesirable to consume almonds with an increased heart rate, as well as hazelnuts with diabetes mellitus, as well as severe liver disorders.