Madeleine Hull
Dr. Eric Westman's keto diet plan involves replacing sugary, high-carb foods with protein, not fat. Nuts are high in fat and low in protein, and they are also high in calories. They are also a trigger food, which means they are hard to eat in moderation. This can lead to overconsumption of carbs, which goes against the low-carb nature of the keto diet. For these reasons, Dr. Westman recommends avoiding nuts during the first 30 days of the keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | One ounce of nuts has about 6 grams of carbs. |
| Calories | Nuts are very high in calories. |
| Trigger Foods | Nuts are "trigger" foods that are hard to eat in moderation. |
| Weight Loss | Nuts can hinder weight loss. |
| Diabetes | Nuts can hinder diabetes reversal. |
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What You'll Learn
Nuts are high in calories
Nuts are higher in calories compared to many other foods of the same size. Therefore, it is essential to consider the high-calorie content of nuts when planning your daily calorie intake. A serving of nuts is typically a small handful, not the entire bag. While nuts are high in calories, these calories are not necessarily detrimental to health or weight management. This is because the calories in nuts do not come from sugar, which can cause a sharp rise and fall in blood glucose levels. Instead, the calories in nuts come from good fats and provide long-lasting energy.
Furthermore, nuts are extremely low in carbohydrates, which offer little long-term satiety. When carbohydrates are consumed, the body uses them for energy more quickly or stores them as fat due to the insulin response. This can lead to feeling hungry sooner. By replacing carb calories with calories from fats and proteins, as recommended in Dr. Westman's keto diet, individuals can stay satiated for longer and are less likely to overeat or snack frequently. This is a crucial distinction in Dr. Westman's approach to the keto diet, which focuses on limiting added oils and fats rather than emphasising fat consumption.
Dr. Westman's keto diet aims to replace sugary, high-carb foods with protein-rich foods like red meat and seafood. Nuts are considered a source of fat during the initial 30 days of the diet and are classified as ""trigger" foods that are challenging to consume in moderation. While nuts are healthy, Dr. Westman suggests avoiding them at the beginning of the diet because they can be difficult to stop eating once started. Additionally, individuals following the diet are advised to limit their consumption of vegetables, specifically non-starchy varieties, which contradicts the typical perception of keto diets that encourage unlimited consumption of certain food groups.
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Nuts are a trigger food
Dr. Westman's keto diet plan involves replacing sugary, high-carb foods with protein, not fat. Nuts are high in fat and low in protein, so they are not recommended during the first 30 days of the plan.
Nuts are also considered "trigger foods", which means they are hard to eat in moderation. Dr. Westman observes that it is rare for someone to open a bag of nuts, eat a small handful, and then put the rest away. It is easy to over-consume nuts, which can lead to an excess of carbohydrates and calories. For this reason, Dr. Westman suggests avoiding nuts at the beginning of the diet.
However, Dr. Westman does not recommend completely cutting out nuts forever. He acknowledges that nuts are healthy and can be enjoyed in moderation once a person has reached their weight loss goals. At this point, nut butters can also be incorporated back into the diet.
It is important to note that Dr. Westman's advice is specifically for those following a keto diet for weight loss or to reverse diabetes. For those who are already at their ideal weight, including nuts in the diet may be beneficial.
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Nuts are high in fat
Dr. Westman's keto diet plan emphasizes the consumption of protein over fat. While most keto diets encourage eating more fat, Dr. Westman recommends limiting added fats and oils, such as cheese and dairy. This is because eating dietary fat reduces the body's need to burn its existing fat stores.
However, the fat in nuts is mostly unsaturated, which is a 'good' fat that has heart-health benefits. Nuts are also cholesterol-free and contain plant sterols, which help to lower blood cholesterol. They are also nutrient-dense foods, containing high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.
Despite their high-fat content, nuts are not associated with weight gain. In fact, research suggests that eating nuts is linked to a reduced risk of overweight and obesity, as well as a reduced body weight, body mass index, and waist circumference. This may be because the type of fat consumed is more important than the total amount when it comes to health outcomes.
While nuts can be a healthy snack, Dr. Westman recommends avoiding them at the beginning of his keto plan because they are high in fat and can be hard to eat in moderation.
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Nuts are a source of carbs
Dr. Westman's keto diet plan involves replacing sugary, high-carb foods with protein. The diet is strict and guarantees results, according to Dr. Westman. The plan focuses on limiting added oils and fats, like cheese and dairy, and instead consuming nutrient-dense foods like red meat and seafood.
Nuts are a source of carbohydrates, protein, and fat. While some nuts are lower in net carbs than others, they are still a source of carbs. For example, 100g of pecan nuts contains 4 grams of net carbs, while 100g of almonds contains 9 grams of net carbs.
Nuts are also high in fat, and Dr. Westman counts them as a source of fat during the first 30 days of his keto plan. He also notes that nuts are ""trigger" foods that are hard to eat in moderation. For this reason, he recommends avoiding nuts and seeds at the beginning of the diet.
Additionally, nuts can be a source of added ingredients, like sugar, when they are processed into butters or flours. Dr. Westman advises against consuming these processed nut products, as they are not considered "real food." Instead, he recommends getting nutrition from whole foods.
While nuts do contain carbs, some nuts are lower in carbs than others. For example, Brazil nuts, macadamia nuts, and pecan nuts are considered low-carb options. These nuts are also high in fat and contain important nutrients like selenium. However, it is important to consume these nuts in moderation, as they can be high in calories.
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Nuts are hard to eat in moderation
Dr. Eric Westman's keto diet plan involves replacing sugary, high-carb foods with protein, not fat. This is because eating sugar and processed carbs causes the body to draw on nutrients from its reserves, leaving it deficient in vitamins and minerals. Over time, this leads to a nutrient deficiency, causing the body to hoard fat.
Nuts are high in fat and calories and are considered "trigger" foods that are hard to eat in moderation. Dr. Westman acknowledges that some people can control the amount of nuts they consume, but many find it difficult to stop after just a handful. This is because there is something about nuts that makes you want to eat more. As such, Dr. Westman recommends that people avoid nuts at the beginning of his keto diet plan.
Nuts are also high in carbohydrates, with one ounce of nuts containing about 6 grams of carbs. On Dr. Westman's keto diet, people are advised to stay under 20 grams of carbs per day at first. If you eat one ounce of nuts, you're already at 6 grams of carbs, and it's easy to quickly reach the 20-gram limit if you keep snacking on nuts throughout the day.
Additionally, Dr. Westman emphasizes the importance of getting nutrition from real foods, not processed "keto junk foods." He advises his patients to avoid foods that are labeled "Great for a keto diet" on store shelves because the term keto is not carefully monitored, and these foods may be highly processed and stall weight loss.
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Frequently asked questions
Nuts are excluded from Dr Westman's keto diet because they are high in fat and calories. Nuts are also considered ""trigger" foods that are hard to eat in moderation.
Dr Westman recommends avoiding almonds, cashews, macadamias, peanuts, and nut butters.
Dr Westman suggests sticking to berries instead of nuts during the first 30 days of the plan.
