Visual portions and their calorie content with photos: how many nuts can you eat per day when losing weight?

The WHO Regional Office for Europe recommends nuts as a basis for a healthy diet, along with foods such as cereals, vegetables and fruits. However, the recommended number of nuts that can be consumed per day depends on your state of health and body composition.

When calculating the permissible number of nuts that can be consumed per day, the calorie content is taken into account, which can be seen in the table below.

Kinds

Nuts are the name given to fruits that grow on certain trees and shrubs; there are several types of them. Archaeological research confirms that nuts were a basic product in the diet of ancient people. Excavations reveal primitive devices for cracking nuts.

Researchers clarify exactly what types of nuts our ancestors consumed:

• chestnuts;
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• almond;
• pistachios.

All true nuts can be divided into several main families. Their peculiarity is a woody coating, and they also have one or two cores.

The rest of the fruits, which we are accustomed to calling nuts, are not actually nuts, and only have a similar appearance:

• cashew nuts;
• almond;
• pistachios;

  
  The calorie content of nuts depends on the amount of oil they contain.

• peanut;
• macadamia;
• coconut;
• cedar seeds;
• pine seeds;
• Brazilian;
• Chilean.

Calorie content, BJU

The calorie content of nuts is described in the table, where you can see that the differences in nutritional value between different species are significant. So the most energetically valuable nut is macadamia, and the lightest one is chestnut. In addition to nutritional value, it is customary to evaluate the content of proteins, carbohydrates and fats.

Nuts: the most high-calorie varieties and their benefits for weight loss (calorie content table)

Nuts are considered to be the richest source of fats and proteins of plant origin, and therefore many of them are considered excellent meat substitutes. That is why chefs use the nutritional properties of this product when preparing dishes in any form: whole, chopped, crushed. It is often added to salads, appetizers, pates, and meat dishes.

Given these characteristics of the product, it is often included in diets. Let's find out why? This nutritious and valuable product is a unique source of fatty acids, proteins and carbohydrates.

They contain a number of vitamins and microelements, and also contain iodine, which has a beneficial effect on the metabolic process.

In addition, due to their calorie content, nuts replace many prohibited foods.

What are the benefits of nuts for losing weight?

Modern nutritionists advise not to exclude this product from the diet during any diet, because PUFAs help stabilize metabolism, burn extra pounds, and replenish the lack of energy. They should be introduced into the diet wisely:

• You need to eat 8-10 nuts daily. This way you can help the body obtain useful elements and prevent anemia.
• The product can be fried, eaten dried and honey added to it. They complement salads, cereals and other dishes.

Calorie content of various nuts

Nutritionists focus on the ability of nuts to quickly saturate the body without gaining extra pounds. The secret is to increase serotonin, which helps reduce appetite, improve mood and stabilize heart function. All types have this property, but the most high-calorie nuts are:

Almonds – characterized by a high concentration of fibers that improve intestinal function. Tocopherol in its composition is considered a unique antioxidant. Almonds are recommended to be included in low-calorie diets to support immunity and beneficial intestinal bacteria. Walnut is one of the most high-calorie types, which helps protect against damage and prevents early aging. It contains a large amount of antioxidants that prevent inflammation. Cashews are distinguished by the presence of zinc and iron, which fight anemia and protect vision. Thanks to the large amount of magnesium, thinking processes are accelerated and memory loss is prevented. Pistachios – help reduce blood pressure and sugar. They help cleanse the body of accumulated toxins and help heal hair and skin due to the presence of fiber. Hazelnuts – controls sugar levels and prevents the formation of gases in the intestines. The high-calorie nut heals the skin and strengthens the brain. Peanuts – due to their tryptophan content, promotes the production of serotonin. With its help, depression is prevented and mood improves. Hazelnut is the most popular type, restoring organ function and strengthening the immune system. Also, a high-calorie product cleanses the body of toxins. Brazil - among other nuts, this has the lowest calorie content. Their value lies in the content of a huge range of vitamins and elements necessary for the stable functioning of the body.

That is why nutritionists pay special attention to the calorie content of these nuts. They discovered selenium in them, which helps rejuvenate the body and prevents aging.

Just a couple of nuts fills your daily requirement of selenium. In accordance with its calorie content, the product is allowed to be consumed no more than five pieces per day.

Calorie content of nuts (table)

Despite the fact that this is one of the most original products, taking into account its calorie content, you are allowed to eat no more than fifty grams daily. To understand the number of calories in one hundred grams of product, you should familiarize yourself with the table:

Having examined the data, it can be noted that most protein is present in peanuts, and nuts enriched with vegetable protein saturate the body for a long time. At the same time, the body receives the most microelements and amino acids. Nut protein is the most complex, and therefore it also preserves muscles in normal condition.

For example, pistachios contain few complex carbohydrates, and digestion will take much longer. That is why the body will be full for a long time.

Despite the fact that there is a lot of fat in nuts, you should not be afraid of them. Vegetable fat is not harmful to the body, and even helps vitamins be better absorbed.

Benefit

Nuts (the calorie table shows them along with proteins, fats and carbohydrates) are often used as an alternative to meat by people who do not want or cannot eat it.

Nuts have the following general beneficial properties for the body:

• richness in Omega 3 fatty acids ensures normal tone of the cardiovascular system, the walls of blood vessels are strengthened, the process of hematopoiesis is normalized, and blood cells are renewed;
• all nuts, except peanuts, help reduce “bad” cholesterol;
• nuts contain vitamins B, E, PP, which are more successfully absorbed together with the fats contained in nuts;
• the following mineral elements are present: sodium, calcium, selenium, phosphorus, magnesium, copper;
• in sufficient quantities, nuts are enriched with dietary fiber, which helps improve intestinal motility;

• also, due to the large amount of fiber, nuts satisfy hunger well, plant fibers swell in the stomach and send signals to the brain about a feeling of fullness;
• Another way in which nuts reduce hunger is pinolenic acid;
• during a period of decreasing total daily caloric intake, nuts help to lose extra pounds faster and more effectively, as they help speed up metabolism;
• snacking with nuts between main meals also helps speed up metabolic processes; a fractional meal plan for weight loss is one of the most effective;
• many nuts help strengthen the nervous system, this is especially useful during a difficult period for a person; the product helps to cope with stress and maintain clarity of mind.

When following a low-calorie diet, it is worth considering that nuts have significant energy value.

When calculating the permissible amount of nuts that can be consumed in one day, you should proceed from the recommended daily amount of calories.

If a person loves and wants to eat more nuts, it is worth choosing low-calorie varieties:

• chestnut;
• peanut;

• pistachios;
• almond.

It is also worth paying attention to the processing of kernels:

• the nuts must be roasted, you can do this process yourself or immediately buy an already processed product;
• there must be no sugar, which is often used as a topping; excess glucose will negatively affect the results of the diet;
• It is advisable to avoid salt, since its excessive consumption causes fluid retention in body tissues, which can significantly slow down the process of losing weight.

Nuts (the table shows calorie content from the lightest to the most satisfying product) should be consumed in the first half of the day, when metabolic rates are at a high level. In the afternoon, it is permissible to consume them after physical activity, when the metabolism is also quite high.

When choosing specific nuts during a period of weight loss, it is worth knowing about their individual properties.

Nuts are a product that is subject to rapid spoilage. Also, when purchasing, there is always the possibility of purchasing a low-quality or already damaged product. In such situations there is a high risk of poisoning.

Here are some rules that will help you purchase a quality product and keep it longer:

• Most often, nuts are sold already shelled, so they are as ready as possible for consumption, but if the goal is to preserve fresh kernels longer, it is worth purchasing them not yet processed and peeled, so the beneficial properties will be preserved for a longer time;
• also, the presence of a natural shell will allow you to more accurately assess the condition and quality of the product;
• when choosing nuts, you should carefully evaluate their appearance - the presence of foreign stains, plaque on the surface of the shell and kernels, the peculiarities of the smell, it should not have shades of mustiness and mold;
• when purchasing packaged nuts, you must pay attention to the expiration date of the product and the appearance of the kernels inside the package;
• Only clean and dried kernels should be sent for storage; they can be stored in a plastic container, but the ideal container is glassware; the entire package should be tightly closed, since nuts absorb foreign odors well;
• When storing nuts for more than two months, they should be placed in the refrigerator; for longer storage, they should be placed in the freezer.

How many calories are in 100 grams?

The calorie content of walnuts per 100 grams is about 700 kcal. At first glance, for those who adhere to a strict diet, this figure looks like a real disaster: after all, it is more than in chocolate (about 500 kcal per 100 g) and even in some fast food products (french fries - about 400 kcal, cheeseburger – 350 kcal). How is it that walnuts, whose calories are simply off the charts, are recommended by doctors for the diet?

The answer to this question can be found by carefully studying the nutritional value. These fruits contain many elements beneficial to the body - by eating it, along with calories, a person receives a huge amount of vitamins and nutrients.

If you calculate how many kcal are in walnuts and French fries, then the same amount accounts for either 100 grams of potatoes or 50 grams of nuts. Just by eating the first option, the body will not receive anything useful, but by adding nuts to the diet for the same caloric value, you can significantly increase the amount of vitamins and nutrients in one meal.

Harm

Nuts (the table shows calorie content along with fats and carbohydrates, the excess of which can have a negative impact on health) have not only positive, but also negative properties:

• allergic reactions - nuts contain substances that can cause allergies, which can occur in a mild form in the form of rash, itching and redness;
• with a more severe reaction, Quincke's edema occurs, it is characterized by swelling of facial tissues - lips, eyes, swelling can also occur in internal tissues - tongue, oral cavity, larynx, a person with edema should consult a doctor as soon as possible;
• the most severe allergic reaction is anaphylactic shock - in this situation a person requires immediate medical attention;

• damage to fruits by mold - if storage conditions are violated and after the expiration date, nuts can become affected by mold, visually this is expressed in the presence of a black, gray or yellow-green coating on the fruits, in some cases the coating is not visible, but the nuts have a specific moldy taste, such the product is not suitable for consumption and must be disposed of;
• if you abuse Brazil nuts, you can get poisoned by radium, which is contained in these fruits, so as not to harm yourself, you should limit yourself to 6 nuts per day;
• Almond kernels can be consumed only after heat treatment, since raw nuts contain a substance that turns into cyanide in the stomach;
• malfunction of the gastrointestinal tract and poisoning - when consuming a large amount of nuts, a significant amount of specific substances and fiber enters the body, if the digestive organs are not able to cope, then a condition similar to poisoning occurs;
• with severe abuse, headache, nausea and vomiting may occur;
• weight gain – if the product is abused and the calories consumed are significantly exceeded, weight gain will occur.

Are there dietary nuts?

An analysis of KBZHU will help you estimate how many nuts and which ones you can eat while losing weight. Obviously, there are no dietary nuts that can be consumed without restrictions on quantity.

Most of the nuts that are sold in stores in ready-made form can also hardly be called dietary.

When on a diet, it is better to avoid fried, salted, and also those prepared with a large amount of spices. Only raw nuts will be considered dietary, since they retain the greatest amount of nutrients and do not create unnecessary stress on the kidneys and heart, and do not increase appetite.

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Contraindications

Nuts (the table shows the calorie content along with the nutritional properties of the product, but not possible contraindications), which in themselves can cause harm, should be selected together with a nutritionist based on each specific case.

There are situations in which you should avoid eating nuts:

• diseases of the gastrointestinal tract - enterocolitis, peptic ulcers of the stomach and duodenum, gastroenteritis;
• for acute respiratory diseases, sore throat, cough, flu;
• in the presence of any skin rashes of any nature - diathesis, neurodermatitis, urticaria, with exacerbation of psoriasis, eczema and chronic lichen;
• in case of previous cases of allergic reactions to nuts and products containing them;
• nuts should not be consumed by children under 3 years of age, and children with allergies to any other foods should consume nuts with great caution, after consultation with an allergist.

When choosing nuts during a diet, you can use them not only as a snack, but also as an addition to main dishes:

• nuts are ideal for consumption in the morning; they can be added to any porridge; they go especially well with oatmeal;
• an ordinary salad of green raw vegetables will become more rich and nutritious;
• chopped nuts can be used as a breading, and they can also be combined with a classic base for breading with breadcrumbs;
• meat dishes acquire new flavors;
• the fish becomes more aromatic, the obsessive aroma disappears, due to which some people may refuse to eat fish products;
• You can replace sweets and flour with nuts, but it is worth remembering the optimal permissible number of kernels - no more than 5-6 large nuts, or no more than 30 grams;
• in order not to go over the number of nuts, using them as a snack throughout the day, the kernels should be measured, weighed and placed in portions in bags in advance;
• nuts can be added to dietary baked goods - protein cookies, carrot cake, oatmeal cookies;
• in addition to the nut kernels themselves, it is permissible to use nut butter; when following a diet for weight loss, peanut and almond butter are good;
• Another nut-based alternative is nut milk, which is lower in carbohydrates than cow's milk and is also suitable for people with lactose allergies.

When choosing the healthiest nut for weight loss, you should opt for walnut. At the same time, it is important to reduce the amount or completely abandon macadamia nuts, since they are the most energy-rich.

To achieve maximum benefits from eating nuts during a reduced-calorie diet, you should follow a few simple rules from the table above.

Eat and not gain weight

The combination of nuts and dried fruits can be an excellent snack option for both those losing weight and those following a healthy diet. But now, having found out how many calories are in nuts, you can determine your daily allowance and try not to exceed it. For those who know that eating it in its pure form is close to the risk of a breakdown, there are several healthy recipes that will not harm your figure and will allow you to satisfy your desire for a certain nut.

For example, a very interesting option made from pumpkin and cinnamon, which will reduce the impact of the calorie content of walnuts, which are also in the list of ingredients. The dish will require pre-steamed raisins and dried apricots and pumpkin cut into small pieces, which are sent in a deep heat-resistant bowl to the oven for a quarter of an hour. In another bowl, walnuts, honey and orange juice are mixed, serving as a kind of sauce for the pumpkin, which needs to be poured over it after fifteen minutes. Decorate the dish with cinnamon sticks or sprinkle with already ground cinnamon, put back in the oven until ready. This dessert goes well with bulgur or couscous, and one serving in this case will “weigh” only 304 kcal.

Occasionally, those with a sweet tooth can be allowed to bake muffins for tea from low-fat cottage cheese, eggs (it is better to take only whites), a small addition of semolina, lemon zest, sugar, apples cut into small pieces and chopped almonds. One or two little things during your morning tea will not add tens of kilograms, but they will make it easier to survive an unusual diet without pastries and cakes.

Fans of light dinners should try carrot salad with garlic and raisins, seasoned with honey, olive oil and walnuts. The calorie content of one serving will be 75 kcal, and this will be a great end to the day.

Or you can simply mix honey, lingonberries and pine nuts. The calorie content of the latter is deactivated by the remaining components, but the main thing is not this, but the benefits of such a combination for the stomach and immunity. A couple of spoons a day will not affect your figure, but will improve the general condition of the body as a whole.