Lately everyone has been talking about the benefits of nuts. In this article, we will analyze the composition and properties of nuts, find out whether it is possible to eat nuts at night, and, in general, whether they interfere with weight loss.
As dietary practice shows, nuts are rarely prescribed to people who need strict adherence to a dietary regime. Is it harmful to eat nuts at night? You will find out the answer to this and many other questions in this article.
Can you eat peanuts while losing weight?
The golden rule that everyone who is losing weight should follow is not to overuse even healthy foods. No matter how low-calorie they are, an excess can lead to weight loss much more slowly. What about foods like nuts? However, the answer to the question of whether it is possible to eat peanuts while losing weight is positive, provided that the following rules are followed.
- The daily calorie intake should generally not exceed 1500 kcal for a person of average build. In this case, you can add about 50 g of nucleoli to your diet daily.
- Any nuts are considered an optimal snack, so nutritionists recommend eating kernels between meals.
- Do not combine eating peanuts with foods that contain a lot of simple carbohydrates. First of all, this concerns honey.
- Pure peanuts can be replaced with peanut butter, butter or halwa made from these nuts.
How to lose weight on almonds >>
Contraindications
Despite the large number of positive properties, nuts have a number of “disadvantages”:
- Individual intolerance. The most powerful allergen is peanuts and products based on them (paste, oil).
- Significant calorie content. Therefore, obese or overweight people need to strictly control the amount of nuts they eat.
- 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.
- Sweet glazed products are not suitable for diabetics or for weight loss, since they contain a lot of fast sugars.
- 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.
- 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.
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.
Are peanuts good or bad?
Like any product, peanuts can be both beneficial and harmful to the body.
The benefit is that any nuts are a natural source of protein. Plus, peanuts contain many antioxidants, which, when taken regularly, slow down the aging process.
Phytosterol is very beneficial for the body, which suppresses the development of tumor cells.
For those who are on a diet and getting rid of excess weight, peanuts are useful for their ability to increase skin elasticity, emphasizes hudeem-bez-problem.ru. This helps prevent skin sagging during severe weight loss. In addition, the nuclei reduce the excitability of the nervous system and increase the body's endurance during training. People who like to eat peanuts are less susceptible to atherosclerosis, as these nuts lower cholesterol levels.
This is how peanuts grow
The potential harm of peanuts is related to the calorie content when losing weight. Even raw kernels are quite high in calories, let alone fried, salted or with any additives. At the same time, few people who are losing weight can strictly follow the permitted standards. And if you eat an extra cucumber or apple, your daily caloric intake will not increase much, but a few extra kernels can seriously slow down the process of losing weight.
The enormous benefits of walnuts for the human body
Walnuts have earned recognition since ancient times. Eating them daily helps prevent diseases of the brain, heart and liver. The whole nut is used for medicinal purposes: kernels, shells, lintels and even leaves of the tree.
Useful properties of walnuts
The benefits of walnuts are undeniable: they contain a lot of useful amino acids necessary for the health of bone and connective tissue, muscles, hair, and nails.
Due to the high content of alpha-linoleic acid, walnuts are recommended for use by people suffering from anemia, diseases of the cardiovascular, nervous and digestive systems.
Walnuts are rich in easily digestible proteins; in addition, they are able to quickly restore human vitality: this is due to their property of breaking down pyruvic acid. Thanks to it, the body quickly gets rid of decay products and toxins. As a result, a person feels cheerful and rested.
How many walnuts can you eat per day?
You can eat 3-4 walnut kernels per day. In order not to gain weight, it is necessary to control the total calorie content of the diet: nuts should not go beyond it.
How many peanuts can you eat per day?
When a nutritionist creates a diet and gives advice on which foods should be excluded and which can be left in the diet, many people ask the question, how much peanuts can you eat per day to lose weight? Given the high calorie content of this product, the permissible amount is very limited.
It has already been written above that you can include 50 g of these nuts in your diet. But not everyone can constantly weigh kernels to determine the acceptable amount. Therefore, you can focus on 8 nuts per day.
Moreover, it is advisable to eat these kernels not at one meal, but spread them out throughout the day. And each time use about 2-3 kernels.
Best time for nuts
The high calorie content of nuts alarms all nutritionists. Due to their high fat content, they have a calorie content of 550 to 750 kcal, which is 25% of the total daily value. Therefore, debates about what time to eat different varieties of nuts are still going on among nutritionists.
Their high calorie content means that eating them before bed is not advisable, since they can be deposited in the form of excess weight, and eating nuts late in the evening should not be discussed at all.
The body perceives them best in the morning or maximum before 15:00, so they can be used as a snack. True, there are some exceptions: walnuts and pine nuts.
Walnut
These nuts are the most popular in our country; they are not only affordable, but often decorate gardens and vegetable gardens. They are eaten as an independent product, and in salads and desserts; they are often replaced with ordinary seeds, eating an uncontrollably large amount. And this is not correct, since they are high in calories and contain a lot of fat, which means they are easy to gain weight from.
You can eat no more than 4-6 nuts per day, men can increase the amount to 8 - and here’s the most interesting thing - they should be eaten in the afternoon. Yes, and this is not a mistake, it’s just that these nuts contain polyunsaturated omega-3 fatty acids, which the body absorbs best during the rest period. This means that it is best to eat walnuts in the evening, and you can even eat them at night.
Pine nuts are no less popular among us; they are so tasty that you can eat them endlessly, but is this right? They are very healthy, which is why they are often used by people who adhere to proper nutrition and raw foodists, and the latter can even go on fasting days, eating only them.
Cedar is one of the leaders in the content of substances necessary for humans:
However, the greatest value of these nuts is tryptophan and amino acids, which contribute to the brain’s production of the hormone of youth, melatonin, and this happens only at night. Thanks to this, the body rejuvenates, fatigue goes away, and dreams are produced. Therefore, these nuts are not only possible, but also necessary to eat in the evening.
Is it possible to eat peanuts in the evening and at night?
Some nutritionists recommend using nuts as an evening snack, that is, even after dinner. But only if you feel hungry at this time. And you are allowed to eat no more than two kernels. It is believed that during rest, protein from nuts will be better absorbed, and that such a product will promote good sleep.
But even in this case, peanuts should be consumed at least a couple of hours before bedtime, and even better if this period is 4 hours. It is better not to eat nuts at all at night. Therefore, the answer to the question, is it possible to eat peanuts when losing weight overnight, is negative.
Eat nuts raw to lose weight
But still, the optimal time for any nuts is morning and first half of the day.
In the morning, the digestive system begins to work actively, so everything that enters our body at this time is absorbed much better.
Many people add kernels to porridge or yogurt during breakfast - hudeem-bez-problem.ru believes that this is a good habit.
Honey-nut mixtures
Honey contains carbohydrates, vitamins, acids, and minerals. The product has a beneficial effect on the body as a whole:
- strengthening the immune system;
- anti-inflammatory;
- rejuvenating;
- antidepressant and sedative effect.
By mixing honey and nuts, we get a healing composition that retains its properties and enhances the benefits of both components.
- men's problems;
- exhaustion of the body;
- atherosclerosis;
- anemia;
- diseases of the stomach and intestines;
- hypertension;
- renal failure.
Honey increases the calorie content of the mixture. You can use such products at night instead of store-bought sweets, preferably with herbal tea or warm milk.
Which peanut is healthier?
In our stores you can most often find roasted or salted peanuts. But is it possible to eat roasted peanuts while losing weight? Nutritionists clearly answer that no.
Nuts fried in oil, in addition to significantly increasing calorie content, negatively affect the functioning of the digestive system. The salt in peanuts will cause fluid retention in the body, which will also negatively affect weight loss. Therefore, on a diet you can only eat raw and unleavened nuts; all the rest will do more harm to the body than good.
About the properties of peanuts
Nutmeg
This nut is worth mentioning separately. Nutmeg is the fruit of the nutmeg tree. It has a rich aroma and spicy taste, it is rich in minerals and vitamins.
However, it should be used with caution - 3-6 grams, under no circumstances should you take more, as this will have an extremely negative effect on the liver. In excess quantities, it can provoke hallucinations and a state similar to drug intoxication. With a large overdose, even death is possible.
Is it possible to eat peanut butter on a diet?
First of all, you should pay attention to the composition of peanut butter. Ideally, the composition should contain only nuts, vegetable oil and salt, sometimes there may be a small amount of sugar. But even this natural paste is higher in calories than simple nuts due to vegetable oil. And if stabilizers, chocolate, flour or similar products are added to the composition, then the paste becomes very, very high in calories.
Therefore, although peanut butter is acceptable in diets, the amount should be less than if you were eating raw nuts.
Can I have peanuts on a keto diet and Dukan?
Specialized and mono-diets have more stringent requirements for the products consumed. Therefore, those who are on such diets have many more questions about whether this or that product is allowed.
Keto diet
A ketogenic diet usually involves avoiding legumes, which includes peanuts. Therefore, it would be logical that this product should be excluded from the diet.
However, peanuts are often an exception and are considered a nut that grows on trees. This is because peanuts are much closer in composition to nuts than to legumes. It has more fat than legumes and less carbohydrates. In terms of nutritional value, peanuts are closest to almonds. Therefore, hudeem-bez-problem.ru suggests: nutritionists allow its use during the keto diet.
Ducan's diet
Previously, peanuts were on the list of prohibited foods on the Dukan diet. But not so long ago, the author of the diet made a concession for his followers. In some countries, he allowed the allowable amount of butter to be replaced with a small amount of nuts. If we take specifically Russia and nearby countries, then all nuts are allowed.
How to determine how many kernels you can eat on Dukan? Take the nuts in your hand and make a fist. You can eat all those kernels that remain in your clenched hand.
8-10 nuts a day is the norm for weight loss
But keep in mind that oil, and therefore nuts, are allowed on the Dukan diet, starting from the alternation period. At the first stage, it is permissible to add only one teaspoon of oil to the diet. But keep in mind that you may need it for cooking. But when a tablespoon is allowed, you can sometimes replace it with nuts.
Contraindications to eating walnuts
With a low glycemic index, walnuts have a high calorie content, so they should not be consumed in large quantities.
Why can't you eat a lot of walnuts? Overeating walnuts, or indeed any other nuts, is not the norm: these products are a concentrate of nutrients: vitamins K, C, A, E, proteins, fatty acids. In moderation they will bring benefits, but in excess they will cause intestinal problems (bloating, diarrhea).
Who are walnuts contraindicated for:
- Persons suffering from urticaria, eczema, psoriasis, as well as those predisposed to Quincke's edema;
- Pregnant and lactating women prone to allergies;
- Patients suffering from gastrointestinal diseases: gastritis, pancreatitis, duodenal and gastric ulcers.
So, balance is important in a diet for weight loss: it should not be limited to proteins and slow carbohydrates, it is necessary to include a sufficient amount of lipids from complete natural sources, in particular nuts. The substances in their composition are irreplaceable - they participate in the formation of phospholipids, and they, in turn, are an integral element of all cellular structures in the body.
To lose excess weight, you have to significantly limit yourself in food. But this does not mean that you need to eat only greens. Many foods that are classified as snacks and high-calorie “snacks” are very useful for a beautiful figure. If you know what nuts you can eat when losing weight, then this process will not cause any discomfort and will quickly give the desired result.
Peanut Diet
Naturally, the peanut diet does not mean eating only these nuts. The main rules are to reduce the amount of light carbohydrates, completely eliminate sugar, while increasing the amount of protein and plant fiber. Apart from this, there are several other rules that must be followed.
- Before a full meal, eat a few nuts or drink a teaspoon of peanut butter. This will help reduce your calorie intake by 500 kcal per day.
- It is necessary to strictly monitor your daily calorie intake, this is extremely important during this diet.
- The basis of the diet is lean fish, meat, water-based cereals, vegetables, fruits and dairy products. All fatty, smoked, fried and similar products are prohibited.
- Do not forget to drink enough water and do not neglect feasible physical activity.
Proper consumption of peanuts will help speed up the process of losing weight, as it will help suppress appetite and bring a large number of useful elements to the body. But at the same time, it is necessary to clearly control the number of kernels consumed, otherwise you can significantly increase the daily caloric intake, which is not permissible during a diet. To make it easier to control in the morning, hudeem-bez-problem.ru advises to set aside separately the number of kernels that you are allowed to eat during the day.
Author - Yulia Mosalova, checked by practicing family doctor Elizaveta Anatolyevna Krizhanovskaya. For more information about the experts, see the site authors
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How to choose the right fruits
Peanuts are available in all markets throughout the year. It is sold in different forms: in the husk, unpeeled, salted, sweetened, and in the form of a paste. It is not surprising that sooner or later the buyer will think about which one is healthier? It is best to buy raw, unshelled (in shell) nuts. In this case, the pods should be cream-colored, undamaged, without mold stains or unpleasant odors. The weight of the nuts should be felt in your palm.
Unshelled groundnuts can be stored in a cool, dry place for several months. Fruits without shells are kept in airtight containers in the refrigerator, otherwise they will go rancid [4][5].
