Nut diet for weight loss: menu for the week

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.

Benefits of walnuts

The beneficial properties of walnuts are undeniable and have long been scientifically proven. They contain a huge amount of substances necessary for our body. These substances help maintain good health. Thus, walnuts contain substances such as:

• Contains a large amount of easily digestible protein. It is absorbed by the body much more easily than animal protein and is a building material for muscles.
• It is a leader among other nuts in terms of omega-3 fatty acid content.
• Source of vitamins and microelements. These include vitamins A, B, C, E.
• 20 amino acids necessary for our body are contained in this product.
• There are antioxidants that support the youth of cells, and, consequently, the entire body.
• They contain a large amount of fiber, which is necessary for improved digestion.
• Rich in such important chemical elements as potassium and magnesium, zinc and iodine, phosphorus, copper and iron.

The energy value is high. 100 g contains 650 kcal, 15.2 g of protein, 65.2 g of fat, 7 g of carbohydrates. The glycemic index of this type of nut is low - only 15. This index shows the change in blood sugar levels relative to the carbohydrate content of the product.

Beneficial features:

1. Eating walnuts helps fight diseases of the cardiovascular system. The substances contained in it strengthen the heart muscle, normalize blood pressure, prevent the risk of blood clots and reduce excess fat in the blood - triglycerides. The potassium contained in this nut helps regulate heart rhythm and blood flow.
2. Some substances strengthen the musculoskeletal system. They make bones, teeth, hair strong and healthy, and also help with the healing of fractures, even for older people.
3. Thanks to the antioxidants and vitamins contained in walnuts, oxidative processes slow down, as well as the aging process. They keep the skin toned. She looks fresh and radiant. Also, antioxidants help in the prevention of cancer and cleanse the body of toxins.
4. The high iodine content allows for the prevention of thyroid diseases. There is especially a lot of it in the septa of the nucleoli; a decoction is made from them and serious problems with this gland are treated.
5. The nutrient content of these nuts is undeniably high. It allows you, by eating a small amount of this product, to remain energetic and full for a long time.
6. It is very noticeable that the shape of walnuts very much resembles the cerebral cortex. This is probably just a coincidence, but the benefits of this product for improving brain activity are obvious. Nuts help improve memory, concentration, help you sleep better at night, relieve nervous tension and prolong the life of brain cells.

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.

Is it possible to eat walnuts while losing weight?

It is difficult to imagine walnuts as a main component of the diet, because they are nutritious, high in calories and take a long time to digest . But thanks to these properties they help with dieting.

Walnuts are even beneficial for weight loss in moderation. They serve as an additional source of vitamins, minerals, amino acids, healthy fats, important for maintaining vital processes and well-being. Losing weight on nuts is not accompanied by a feeling of hunger, as they provide quick and long-lasting satiety and fill the body with energy.

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.

Varieties of nut diet

Options for losing weight on nuts can be divided according to the duration of use: 3-5 days, a week, 10 days. There are also types of diets that differ in the type of nuts:

• Peanut. The essence of the diet is to reduce calories by 500 kcal. It is recommended to exclude fatty foods, pickles, marinades, and sausages from the diet. The norm of peanuts per day is 100 grams. The advantage of the diet is that the usual diet changes slightly. Minus: the diet is not suitable for people with gastritis and diseases of the musculoskeletal system.
• Walnut diet. Throughout the entire weight loss stage, you need to consume 1-2 tbsp per day. l. walnuts. The total calorie content of the diet is 1200-1500 kcal. Pros: you can stick to the diet for 3 to 10 days, the menu is nutritious and varied. Cons: the diet is not suitable for people with ulcers, gastritis and other diseases of the digestive tract.
• With cashews. Allowed foods on this diet are cucumbers, lean boiled fish, lean meat, and cereal porridges. You need to consume 100 grams of cashews per day. Water and kefir 1% fat can be drunk in unlimited quantities. The advantage of dieting is the ability to lose up to 8 kg of weight. The downside of this diet is its imbalance.

For 3 days

In three days of a weight loss program on nuts, you can lose from 1 to 3 extra pounds.

The diet helps cleanse the body of waste and toxins, relieves swelling, and strengthens the immune system.

The three-day weight loss system refers to strict diets. She excludes all products from the menu except 2-3, which are basic:

• Nut diet with kefir for weight loss. You are allowed to eat no more than 100 grams of dried peanuts and drink 1.5 liters of kefir per day. The daily calorie intake should not exceed 1200 kcal.
• With honey. Among the main meals, distribute 150 grams of nuts, 2 tablespoons of honey. They can be eaten individually or made into a mixture. The energy value of the diet per day should be about 900-1100 kcal.
• Apple. For three days, you need to alternate between meals the consumption of almonds or hazelnuts with fresh apples. The share of nuts in the diet is 1/3, fruits are 2/3. The daily calorie content of the menu is 950-1200 kcal.

Adhering to a strict diet is prohibited for people with acute inflammatory diseases of the gastrointestinal tract, allergy sufferers, patients with gout, and diabetes mellitus. You can resort to a three-day weight loss plan no more than once every 2-3 months.

Nut diet for 5 days

The diet for less than a full week is meager, which significantly complicates weight loss, but makes it more effective. In five days you can lose from 2 to 4 kilograms of excess weight. It is necessary to exclude baked goods and sugar from the menu, and limit salt consumption. The diet every day consists of the same products:

• lean meat;
• any nuts;
• kefir or yogurt;
• tomatoes, cucumbers.

You are allowed to eat no more than 150 grams of lean meat or fish per day. You can cook them in any convenient way, with the exception of frying. The daily amount of nuts is 50 grams, fermented milk products are 400 ml/day. Vegetables are allowed in unlimited quantities.

There is a version of a more strict five-day diet. For all five days, you are allowed to eat only up to 150 grams of nuts and 500 g of dried fruits per day. Drinks allowed include herbal teas and decoctions, fermented milk products, and unsweetened natural juices. If the diet is well tolerated, it can be repeated after 3 months.

For 10 days

Of all the nut methods, the ten-day nut diet for weight loss is the most popular.

In 10 days of eating this way, you can lose from 2 to 5 kilograms of weight.

The rules remain the same:

• drink more fluids;
• exclude fried foods;
• give up sugar, baked goods, fatty meat;
• reduce calorie intake by 500-700 kcal.

One meal should not exceed 250 grams. It is forbidden to wash down food with water or any other drinks. For each meal there are several dishes to choose from. For breakfast you can prepare:

• cottage cheese casserole with orange sauce, tea without sugar;
• pizza with goat cheese, tomatoes, sweet peppers and cashews;
• vegetable salad with arugula and nuts, dressed with olive oil.

Lunch menu to choose from:

• cream soup with fennel and potatoes, 50 grams of mixed nuts, a portion of pumpkin juice;
• tomato soup with basil, a portion of yogurt;
• mushroom cream soup, 3 prunes, 50 grams of nuts, berry juice.

For dinner you can prepare the following:

• soft goat cheese salad with nuts, tea without sugar;
• oatmeal in water with fruit, herbal tea;
• grated carrots and beets with a handful of nuts, dried fruit compote.

The main advantage of the diet is that the menu is satisfying, and all dishes are easy and quick to prepare. The caloric content of your diet is reduced by avoiding heavy meals for dinner, so you will feel full of strength and energy throughout the day. The method has few disadvantages:

• ban for more than 10 days;
• the presence of contraindications - diseases of the digestive tract, diabetes, lactation, nut allergies.

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.

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.