Nuts are not only high in fat, but also high in calories, but why do we still need to consume a certain amount of nuts in the process of reducing fat?
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Three functions of nuts
1. Strong satiety
Nuts are rich in dietary fiber and protein, which can increase satiety and delay eating time, thus reducing calorie intake and helping to lose weight.
2. Anti-aging
Many friends may not know that most nuts are also rich in vitamins, such as vitamin A, vitamin E, etc. Especially vitamin E has antioxidant effect, which can eliminate free radicals in the body and delay the aging of skin and body.
3. Brain-strengthening and intelligence-improving
Although nuts are small in size, they are very rich in nutritional value. Besides rich dietary fiber, high-quality protein and vitamins, it also contains a variety of amino acids and unsaturated fatty acids, which can nourish the brain.
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How to eat nuts during fat reduction?
1. Have breakfast
At breakfast, we usually suggest that everyone eat a handful of nuts, walnuts or peanuts.
Mainly ingesting a certain amount of high-quality fat, promoting metabolism and ensuring the normal start of body fat burning.
2. Eat two hours after breakfast or lunch.
During the period of fat reduction, it is generally recommended to eat less and eat more meals because the calorie intake is much less than usual. After breakfast or two hours after lunch, you can add meals appropriately.
At this time, you can choose to eat two or three nuts to enhance satiety, and you can also suppress appetite and delay eating time, thus achieving the purpose of reducing calorie intake.
3. Choose the original flavor and take it in moderation.
On the one hand, we should bid farewell to fat meat, on the other hand, we should bid farewell to the original heavy-taste diet and focus on light diet.
Therefore, in the choice of nuts, try to choose the original flavor, and the calories will be lower.
In addition, nuts are high in calories and fat, so you must not grab one. Eat two or three or a small handful every day.
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Calories and oil content of common nuts
walnut
The calorie of walnut is 646 kcal/100g.
The oil content of walnut is 100g, and 6 tablespoons of walnut oil (10g/ spoon).
Walnuts are rich in vitamin E. Eating a little every day can not only resist aging, but also strengthen the brain.
2.almonds
The calorie of almonds is 429 kcal/100g.
The oil content of almonds is 100g almonds with 4 tablespoons oil.
Almonds are rich in dietary fiber and have a significant satiety effect. You can eat more when adding meals.
3. pine nuts
The heat of pine nuts is 553 kcal/100g.
The oil content of pine nuts is 100g pine nuts plus 4 tbsp oil.
Pine nuts are not exclusive to squirrels, and we can also eat them during the fat reduction period. Because it contains trace elements such as manganese and phosphorus, it has the same effect as walnut, and has a good effect of strengthening and nourishing the brain.
4. melon seeds
The calorie of melon seeds is 637 kcal/100g.
The oil content of melon seeds is 100g sunflower seeds plus 5 tablespoons oil.
Melon seeds are the most common and easily overlooked, but besides oil, they are also rich in protein, which makes them feel full.