Walnuts for weight loss: composition and calorie content, rules of consumption, diet options, healthy recipes

Nutritional value and calorie content of walnuts

It should be noted that the calorie content of walnuts is quite high. 100 grams of this healthy product contains 654 kcal. However, before you refuse to eat it, you should remember that this is almost 50 nuts. Not every adult can eat such an amount. The average weight of 1 nut is about 5 g, respectively, its calorie content does not exceed 33 Kcal.

Walnuts are a source of various substances. They include:

1. Polyunsaturated fatty acids. Thanks to them, the concentration of cholesterol in human blood decreases. The human heart and blood vessels become healthier.
2. Omega-3 fatty acids. The body is not able to synthesize them on its own. The stock is replenished only by receipts from outside.
3. Vitamins: folic acid, group B, E, C.
4. Microelements potassium, magnesium, iron, zinc.

Separately, it should be noted that walnuts contain ellagic acid, which increases the body's resistance to cancer.

Walnuts while dieting

In addition to the enormous health benefits of our entire body, walnuts also have benefits during the diet. Basically, girls who are losing weight try to avoid eating this product during a weight loss diet. However, you shouldn't do this. Many nutritionists have proven that this is an excellent product that will help any girl lose weight. In order to lose excess weight, but not spoil your health, you must eat nuts, especially walnuts.

Due to the high content of dietary fiber, you can avoid feeling hungry for a long time. Fiber improves the digestive system, strengthens the stomach, helping to digest food faster. Walnuts also reduce appetite.

Being a source of a huge amount of nutrients, they help you lose weight, even despite their high calorie content. They give the body long-lasting energy that will last throughout the day.

This product contains a special vegetable fat that breaks down and removes cholesterol from the body. Magnesium burns excess fat and reduces the risk of diabetes (Oxford University study).

One of the reasons for rapid weight gain is a hormone imbalance. Walnuts help maintain the proper production of hormones in the body.

The high protein content allows you to rapidly gain muscle mass, thereby getting rid of excess fat. This way you will quickly acquire a beautiful figure, and even with sculpted muscles. Thanks to all the beneficial substances, the results of the diet will be noticeable in just one month.

Is it possible to eat walnuts while losing weight and how are they useful?

Walnuts are not only not contraindicated when following a diet, but are also recommended by doctors and nutritionists. The main thing when using it is to observe moderation and eat it in unlimited quantities. The most useful nuts for weight loss include:

• almond;
• hazelnut;
• walnuts;
• cashew nuts;
• peanut;
• pistachios;
• Pine nuts.

The benefits of this product are difficult to overestimate. With daily use, blood circulation improves, the cardiovascular system is strengthened, and the process of removing waste and toxins from the body is accelerated. Normalization of hormone levels and improvement of the functioning of the human reproductive system were also noted. Thanks to the fiber contained in the nut, a feeling of fullness quickly sets in and the feeling of hunger does not return for a long time.

When walnuts are correctly introduced into the diet, metabolism increases and extra pounds disappear much faster.

Other nuts compared to walnuts

Eat more than just walnuts when dieting. Other types of nuts are also extremely beneficial for health, and their consumption is allowed during the diet.

The highest glycemic index is observed in cashews - up to 27. Peanuts, hazelnuts, almonds and pine nuts are equal to walnuts in this indicator.

Pistachios and peanuts are usually eaten salted. Salt is far from the healthiest product. And in the foods we consume, there is enough of it for the normal functioning of the body, so there is absolutely no need to add salt to the food. During a diet, salt is especially harmful. It retains fluid in the body and prevents harmful substances from being completely eliminated from the body.

Peanuts are actually not a nut at all, but a legume. Peanuts, in addition to this, are also the most allergenic of all, if you compare them.

Pine nuts and pecans are much higher in calories than walnuts. Therefore, they should be consumed in smaller quantities.

The nutritional value of most nut crops is less pronounced than that of walnuts.

According to reviews from those who tried to include various nuts in their diet during a diet, walnuts helped to lose weight more effectively and efficiently, and get all the substances, microelements and vitamins necessary for the body. If you ask nutritionists a question about which nut is the healthiest, the answer will be walnut. Although there is a phrase “how many people, so many opinions.” Therefore, if you want to find out exactly what really works, it is better to try it yourself.

We conclude that nuts are extremely useful in a diet; they help replenish the balance of essential substances, maintain the overall tone of the body, burn calories faster and gain muscle mass.

Walnuts affect most organs and metabolism, but they are high in calories, so you shouldn’t get carried away with them while you’re losing weight.

Diet features

Despite the undoubted benefits of walnuts, to achieve maximum effect you should follow several rules:

1. Do not consume on an empty stomach. First, you should snack on vegetables or fruits.
2. You should drink it with juice or water.
3. A nut eaten in the morning will charge the body with energy for a long time.

In addition, before starting a nut diet, you should consult your doctor.

Peanut Diet

This diet not only promotes weight loss, but also has a general strengthening effect on the body. With this method, it is recommended to consume up to 4 tablespoons of peanuts per day.

At the same time, the consumption of fatty foods should be minimized. You should also monitor the average daily calorie intake of food. It should not exceed 1500 Kcal.

Walnut diet

Everyone who strives for a slim figure should know what fasting days are and how to carry them out correctly. In one day of following strict rules when eating, you can put your body into the most efficient mode of fat breakdown. On a nut fasting day, you should avoid eating any other foods. The diet during this period consists only of nuts.

In this case, the number of fruits eaten should not exceed 100 g. It is permissible to use either one type of nuts or an assortment of several types. It is important to maintain proper drinking regime. If you follow all the recommendations, you can not only lose up to 1 kg of weight, but also significantly cleanse your body of waste and toxins.

Three-day nut diet

A fairly strict diet with a very limited list of allowed foods. Suitable for those who want to quickly lose a few kilograms. Weight loss reaches 2 kilograms per course.

According to reviews, the upper part of the body loses weight first. Those wishing to lose excess weight using this technique should adhere to the following menu. Per day you are allowed:

• about 100 meat;
• 50 g of any nuts;
• one vegetable of your choice.

It is important to drink enough clean water.

However, as with any other diet with serious restrictions, a serious approach is required. Consultation with a doctor is strictly required, especially if there is a history of any chronic diseases. The diet should be repeated no more than once every 6 months.

Five-day nut diet

Quite a strict diet. The diet is meager and monotonous. However, after 5 days, you can see a weight reduction of about 4-5 kg. The diet of each day is repeated from the same permitted products:

• meat or fish (low-fat) – no more than 100 g;
• nuts – 50 g;
• low-fat or low-fat kefir - half a glass;
• vegetables (tomatoes, cucumbers) – one type in the amount of one piece.

Thus, the total amount of food consumed per day does not exceed 500 g. This diet has a number of restrictions for health reasons. Only healthy people should resort to it. There is another type of 5 day diet. In it, the diet of a person losing weight consists of 150 g of nuts and 500 g of any dried fruits.

Unsweetened teas, infusions and decoctions are allowed, as well as a small amount of fermented milk products. This option can negatively affect the functioning of the gastrointestinal tract, and is therefore recommended only in the most extreme cases.

Ten-day nut diet

The 10-day diet is the most popular and in demand. The list of permitted products is quite extensive, which makes this technique more comfortable and gentle. Those who want to get rid of extra pounds are offered a choice of several dishes from which they can choose, focusing on personal preferences.

Morning:

• casserole with added nuts with orange juice, tea or other sugar-free drink;
• salad of fresh vegetables with the addition of nuts.

For lunch you can prepare vegetable soups, vegetable salads with mushrooms and nuts. For an afternoon snack, nuts with raisins, apples or dates are acceptable.

In the evening, oatmeal with water, a light carrot salad dressed with sour cream, or a cheese and spinach salad may appear on the table. Thanks to this diet, you can not only lose 3 kilograms of weight, but also cleanse your body. General health is also gradually improving.

Diet menu for the week

A similar diet can be used for both a three-day diet and longer-term weight loss regimens.

The seven-day menu is more balanced and helps you lose up to 5 kilograms.

The diet has a number of principles:

• The energy value of the diet is 1200-1300 kcal.
• Chopped nuts can be added to cereals, salads or cocktails. Single serving – 5 grams.
• When you feel hungry, you can snack on almonds, peanuts or cashews. It is permissible to eat 25-30 grams at a time.
• Be sure to adhere to the drinking regime - 1.5-2 liters of water per day.
• Eat often, but in small portions - 250-300 grams.
• Exclude from the menu not only baked goods, bread, pasta, but also meat and fish.

You can repeat the diet after 4-6 months. The menu is compiled taking into account all the rules. Approximate diet:

Is it possible to eat at night

Nuts are an ideal snack food. However, many people wonder whether this product will be as useful in the evening as in the morning.

It has been established that the percentage of absorption of walnuts is relatively low. Therefore, despite the high calorie content, it is quite dietary. This is due to the fact that the product contains so-called “hidden energy”, which the human body is not able to use. Dr. Stein in his publication states that one fifth of the fat contained in nuts is not digestible.

That is why, if someone losing weight eats a small amount of walnuts in the evening, there will be no negative impact on their figure. However, the recommended dosage should be strictly followed. If this rule is neglected, a negative effect on the human body may develop.

Calorie content and beneficial properties for weight loss

Of all types of nuts, walnuts have the highest calorie content - 640 kcal per 100 g. The content of proteins, fats, and carbohydrates looks like this: 15.23 g, 65.21 g, 7.01 g, respectively. But it is walnut kernels that have the richest range of useful substances, including:

• vitamins A, C, E, K, PP, beta-carotene, group B (B1, B2, B3, B4, B5, B6, B9);
• macroelements: potassium, calcium, magnesium, sodium, sulfur, phosphorus;
• trace elements: iron, manganese, copper, selenium, zinc;
• sterols;
• omega-3 and omega-6;
• fatty acids: arachidic, stearic, linoleic, palmitic, gadoleic.

Despite the high calorie content, the glycemic index of the product is low - 15 units. This means that glucose enters the blood gradually, the pancreas is not overloaded, energy is consumed evenly, which prevents the accumulation of fat deposits.

Walnuts are valued for weight loss due to their high omega-3 content. This polyunsaturated fatty acid activates metabolism, accelerates the process of fat breakdown, and reduces the content of bad cholesterol in the blood.

The benefits of omega-3 for the body are not limited to this. Its functions are diverse:

• normalizes the functioning of the cardiovascular system;
• improves vascular tone;
• stimulates the functions of the immune system;
• stabilizes blood pressure;
• accelerates the regeneration of tissues and mucous membranes;
• slows down the aging process;
• inhibits inflammation;
• maintains healthy skin.

The kernels saturate the body with protein, which carries out metabolic processes, binds toxins and removes them from the body, strengthens the immune system, and serves as a source of energy.

The kernels contain dietary fiber. They gently cleanse the intestines, stimulate its functioning, reduce the absorption of harmful substances, regulate metabolism, and normalize blood glucose levels.

For reference. Dietary fiber is not digested and, swelling under the influence of gastric juice, takes up free space, thereby providing a long-lasting feeling of fullness and avoiding additional snacks.

Walnut polyphenols have diuretic and choleretic properties, due to which they reduce the content of excess fluid in the body and relieve swelling. Vitamins C and E, responsible for endurance and performance, stimulate physical activity, which leads to additional calorie burning. B vitamins have a beneficial effect on the nervous system, reduce the effects of stress, making it easier to cope with a diet, and normalize night sleep.

Organic acids in the nut kernels promote weight loss. They regulate lipid metabolism, improve digestion, maintain normal microflora in the intestines, restore the balance of microorganisms, and prevent the development of dysbiosis, which is important for weight loss. It is the disturbance of the intestinal microflora that contributes to many diseases of the digestive system and obesity.

Contraindications and possible negative consequences

Despite all the stated benefits of eating walnuts, you should also remember the possible negative consequences. The main contraindications include:

1. Allergies. Walnuts can cause severe allergic reactions.
2. Disorders of the gastrointestinal tract. If there are deviations or malfunctions in the functioning of the digestive system, you should avoid eating walnuts.
3. Increased blood clotting. Some elements contained in nut kernels can cause blood clots.

When consuming walnuts, you should observe moderation. In this case, the body will receive the maximum amount of useful and valuable substances without causing negative consequences.

Nuts on a nut diet?

Almost all of them are identical in their composition, but still differ from each other in some properties and substances contained; the following types are selected for the diet:

• Cedar. They are the most expensive, small and very useful. They are extracted from the cones of several types of cedar pine trees. They contain a unique protein composition and amino acids: tryptophan, methionine and lysine. 100 grams of cedar tree seeds contain 674 kcal. They are used to improve the condition of the thyroid gland, in the treatment of pancreatitis, bulbitis and gastritis.
• Walnuts. They contain large quantities of Omega-3, a deficiency of which can lead to nervous breakdowns and cardiac dysfunction. If you eat 4 walnuts a day, you can restore the daily requirement of this substance. They also contain zinc, magnesium and iron. 100 grams of these nuts contain 650 calories. Their use reduces problems with the prostate gland, thyroid gland and eliminates the appearance of breast cancer.
• Peanut. In addition to protein, it contains fiber, vitamin PP, E and group B, amino acids and enzymes, which help food to be quickly absorbed. 100 grams of peanuts contain 550 kcal.
• Almond. Its calorie content depends on its preparation; it can vary from 575 to 645 kcal. It differs from its analogues in the large amount of vitamin E and calcium. Almonds help overcome impotence, cramps, improve vision and eliminate high acidity levels in the stomach.
• Hazelnut. It contains the largest amount of protein, its protein value is comparable to meat. It is also rich in calcium, phosphorus and potassium. This nut helps dissolve stones in internal organs and has the ability to reduce gas formation. Calorie content, like almonds, is variable and can range from 650 to 700 kcal.

Nuts can be fresh, salted, fried and candied, but for the diet they need to be purchased in their natural form, without processing or spices. Only in the case of pine nuts, you need to lightly boil them, and fry the peanuts a little to remove the skin.

Pros and cons of the nut diet

If you decide to lose weight with the help of nuts, you need to know what effect they have on the body.

Among the positive aspects are:

• Increased immunity;
• Getting the required amount of protein;
• Improved brain activity;
• Highly effective in weight loss;
• Reducing the volume of the stomach, food will be consumed in small doses, as it is more satisfying.

The negative consequences of a nut diet include:

• The digestive tract must withstand high loads;
• Enlarged liver;
• The risk of quickly returning the kilograms lost during the diet.

In addition, it should be taken into account that if there is a hereditary predisposition to severe weight gain, excessive consumption of nuts will lead to a strong enlargement of the liver, which is why it is better for such people to choose a less high-calorie diet for themselves.

Advantages and disadvantages of the nut diet

Any low-calorie diet leads to stress. The heart, blood vessels, and stomach suffer from lack of energy.

Including some almonds in your diet can help reduce your risk of heart disease.

In addition, nuts help satisfy the feeling of hunger and give a boost of energy for the whole day. The main advantages of the nut diet include:

• The product contains a large amount of polyunsaturated fats, which protect blood vessels from the formation of cholesterol plaques and prevent the development of atherosclerosis.
• The fruits have a low glycemic index, so they do not whet your appetite.
• They are able to stimulate mental activity and improve the functioning of the nervous system.
• 100 grams of nuts contain about 25 grams of protein. Protein is the main building material for muscles.

Diet options

There are different variations of diets with nuts, the most popular ones are designed for 3, 5 and 10 days; in this allotted short period of time you can lose up to 7 kilograms.

One day diet

It is used to improve a person’s general condition; in one day he can lose half a kilo.

A serving of food for this diet does not exceed 250 grams, a sample menu is given below:

• Breakfast - salad of nuts, arugula and tomato, dressed with olive oil, homemade flatbread or unleavened bread, a cup of coffee without sugar;
• Lunch – vegetable tomato soup with basil, 50-60 g. nuts, juice from any vegetable;
• Afternoon snack – 50 grams of nuts and raisins;
• Dinner - oatmeal or buckwheat porridge, boiled in water, and a drink made from herbs and rose hips.

Diet for 3 days

During this time, a person must consume the same products; their composition cannot be changed. In addition to the above products, you should follow a drinking regime; you need to drink 6 glasses of green tea, purified water and herbal decoction every day, all other drinks do not count (coffee, milk and others). A set of products for a three-day diet:

• Small tomato or cucumber;
• 50 gr. any nuts;
• 100 grams of fish or lean meat.