Do you want to lose weight? Here’s part 11 of 17 in a series of blog posts on the subject. You can read the whole series on the How to Lose Weight page. Note that these later parts of the series are primarily meant for people having a hard time losing weight despite doing “everything right”.
11. Eat less dairy products and nuts
Can one eat as much as one likes, and still lose weight? Yes, it tends to work just fine with a low-carbohydrate diet, as appetite regulation happens effortlessly.
However, despite the fact that a low-carbohydrate diet generally makes it easy to eat just enough, there are foods classified as low carb which become a problem in larger quantities. If you find yourself having a hard time losing weight on a low carb diet, you could try to be more careful with:
- Dairy products (yoghurt, cream, cheese)
- Nuts
Dairy products all contain a varying amount of lactose (the milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates an insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and different yoghurts, but be careful with full-fat dairy such as cream and cheese all the same.
Exempt from all these dairy product warnings is butter, which is almost pure fat. Butter may be consumed liberally as desired.
Nuts, which are the second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight. For someone following a strict LCHF diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.
So, for those of you having trouble losing weight: use nuts sparingly. When in a situation where nuts are an absolute must, know that the most harmless ones carb-wise are macadamia nuts (usually around 5% carbs), or Brazil nuts (around 3%).
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Read all posted tips on the How to Lose Weight-page.
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94 Comments
I hope I don't go to 80kg
I would suggest you keep protein at 1-2g per kg of bodyweight, eat the same amount of veggies you were eating prior (or more) to LCHF, but add in the fats until you're comfortably full.
Comparing now to how you were eating low-carb style before, I believe it would just be reducing the protein and upping the fat while eating more veggies.
Eating fat is not magic. It just allows you to stay on a low-carb diet long term without feeling that terrible lack of energy on a low-carb + low-fat diet.
The thing to understand about whey-protein is that even though it's a faster aborsbing protein and spikes insulin relative to meat, the protein receptors in the gut senses these highly absorable protein particles very quickly and will downregulate appetite, inducing satiety quicker than a peice of steak.
In the context of a nutrient and food varied LCHF diet, whey is an excellent addition to keep hunger at bay and providing the body with the building blocks it needs. Just treat it as a supplement - It just shouldn't be your sole protein source.
I currently eat about 500grams of meat per day and weigh roughly 80kg. Height: 171cm.
Thanks, would be interested in some advice
And if you make shore that the meat is fatty meat, then you get your fat from that.
There are two problems for beginners on lowcarb.
1, they think its a meat diet, and stick to that leen cuts they usely do eat.. but more!
2, they figure out that it supose to be a high fat diet, and let everything swim in butter and cream, and to that they ad cream and chees to everything!
The real way to do it is to use fatty meat, and not more butter and cream thats needed for cooking.
If one some time eat not so fatty meat or fish.. then its okey to use some fat sauce, like bearneaise or remoluade.
And to a sallad its okey to sprinkel some good oliv oil.
Never the less, by reducing apetite increasing food (mainly carbs), it makes things easier.
But forbidding or limiting high carb food doesn't make them less appealing. The contrary is most observed !!
http://high-fat-nutrition.blogspot.ca/2012/11/protons-physiological-i...
A healthy diet depends on healthy non-industrial foods. When doing High-fat, low-carb, you may also want to stay away from manufactured fats, as they can boycott weight-loss and health gain.
I'm 20kgs lighter in 3 months following your site, so I'm pretty happy with progress, I just want to get that last stubborn 7-8 off
Cheers
David
I looked up carbohydrate content in cheeses per 100g of cheese, they range from almost nothing to almost 50g for a cheese called Gjetost (never tried it). it is always good to check for carbohydrates. (many modern milk products also have been altered and fillers like starches or milk-powder have been added and with it lots of carbohydrates)
Then it depends on how much one eats: If I eat 100g of a somewhat carbohydrate containing cheese (let's say 8g per 100g of cheese), then I may be fine in my carbohydrate intake. If, however, I eat 400g of cheese in addition to other carbohydrate containing foods, I will be way over my limit for carbs.
Andreas also alerted to the fact that there can be insulin release in response to certain proteins, and casein is famous for this effect. How large this effect is depends on the individual's metabolism, and probably a lot of other factors.
So, if a person finds that they have insulin release from eating a certain cheese, it may be a good idea to be careful with this specific substance.
Andreas may have a more in depth and a better explanation. You may be able to Google it too.
http://en.wikipedia.org/wiki/Whey
The advice is for those how have dificult to lose weght.
One can put it another way.. eat real food.. as proper meals, and let the dairys be something to have to make meals with.. dont live on dairys.
http://en.wikipedia.org/wiki/Brunost
In Sweden we do messmör.. its a spread.
Meat, Fish Eggs, coconut oil, butter and Avocado is all I'll be having for the next few months...that should do the trick
Thanks for the Links Zepp and Sabine, I'll done some googling and although most of the Lactose seems to disappear at the curdling stage, there is still about 2% left in even the most 'lactose free' cheeses.
You will certainly eat less of the food when it is unsalted.
“The deleterious effects of fat have been measured in the presence of high carbohydrate.
A high fat diet in the presence of high carbohydrate is different than a high fat diet in the presence of low carbohydrate.” ~Richard Feinman, PhD
So any thoughts about this? What are the facts and what are the myths? Can we combine our low carbs with high fats?
What´s the science about combinations of fats and carbs?
http://paleohacks.com/questions/101871/no-fat-in-the-presence-of-carb...
You sound pretty similar to me, started Oct 2 @ 104.5kg got to 84.5 by Nov 26 (work biggest loser comp, good motivation!) stopped being quite as strict and ended up back at 88 after Christmas, with Christmas being Summer down our way its all beer and barbeques,between fish and chips at the beach so hard to keep strict >20g, tried to get back into it over late Jan, but really struggled and then did the Uriscan test and found I'd slipped out of Ketosis. Over the last week I've got back into it, dropped the raspberries and whipped cream, eliminated cream and cheese and nuts, and gone back to basics - bacon eggs, Avo, beef and lamb,little bit of Brocolli and cauli, - now I've got carb flu again, lost 2 and back in Ketosis! sometimes your body just needs a little kickstart i reckon. Have a go at starting from scratch again, start at 86 and turn it into a 10kg challenge. Race you to 75
Did you read properly and attentively? Did you pay attention to all the comments? No one said we MUST cut dairy.
The post includes a *suggestion* to those who can't lose weight to cut the dairy.
It may or may not work for you... There are naturally occurring sugars in milk and this may be a cause for a slow weight loss.
Eliminate all sugar! It's a life long decision. It is up to you to find out what works for you!
Its mayby high fat-high carb, thats bad, mostly becuse yor body use the carbs as energy and store the fat to starving periods, then you must try to get those starving periods to.
n=1
http://www.sugaraholics.com
http://highfatlowcarbrecipes.wordpress.com/
I have found eating mainly fatty meats and eggs and green leafy veg is the way to go. I also eat coconut oil, butter, and avocadoes.
I try to avoid dairy- cheese, especially, makes me gain in a second. and all nuts. Both stall my loss, and sometimes cause a gain.
My typical meal will be a palm size of protein, a fist of stach (root vegetables) and then fill the rest of my plate with non starch colour. I add just a little fat - maybe some olive oil and vinegar dressing on a salad.
In my experience as a nutritionist this suits others too - especially those who are doing high intensity exercise, like CrossFit / bootcamp, who are a little overweight and tend to be insulin sensitive.
Glycemic load is how much it rise for every gram from the same food.
Its all about how much blood sugar it produce!
Its about Total glycemic load.
And GL is derived from a normal amount in a normal portion in a meal.. so then one have to know what they think is a normal portion of a perticuly food.
But its only is a concern for those how derive a lot of there energy demand from carbs!
And its moste of a teoretical value, becuse its mesured/tested on healty/slim persons.
The only thing one have to know is that every gram of digestable carbs produce blood sugar.. so if one want to track anything.. its total digestibel carbs!
And to be sure one take those from food thats have other healt propertys.. like vitamines and minerals.
Dont live on dairys, use them in your cooking or to your meals, fry in butter, add som cream in sauce, melt som chees on your veggies. eat some youghurt at breakfast, make Coleslawe, eat som Cameber to yor desert to your vine!!
But use only full fatty dairys!
Second to think about.. dont drink your food if you can avoid, eat food to chew on, befor you swallov!
Milk perticuly is a nutrient solution for calf and babys to grow and gain weight.. its perticully design for that, and its healty too.
But.. if one is an grown up, that need to lose weight.. one shouldnt drink such a beverage that supose to make you gain weight!
The insulinogenic effect is about.. its a solution.. it passes right true and out in your blood in no time, make a spike in insulin for storage of the fat, aminoacids and the glucose.. and that how it suppose to do!
Any way it´s not about milk that I want to know, (I know what milk does to you insulin levels) it´s about the other dairy products like cottage cheese, yogurt, cream cheese and cheese in general I´m interested. I want to know why they stall weight loss.
This is an extremely smartly written article. I'll be sure to bookmark it and return to learn extra of your helpful info. Thank you for the post. I will definitely comeback.
But it altso rise glucagon, to make your glucose levels stedy!
I have a question regarding the LCHF diet. Is this diet supposed to be only for people trying to lose weight? or can it be done for thin people trying to maintain their weight and remain healthy?
I'm about 165cm and used to weight 46 - 47 kg, now I've gained some weight (before starting the LCHF) probably 2 o 3 kg but I'd like to stay on that weight now. I've been pretty thin my whole life but I'm afraid that my current habit changes could affect this.
Is it ok for me to do the diet? Or should I just eat a normal diet with carbs but just watch out for extra sugary stuff like chocolate, cakes, etc? And I also wondered if after dieting on LCHF a person's metabolism could be changed "forever" when starting to eat carbs again.
Thanks a lot!!
But if one is healty then one can eat more carbs.. like tubers and fruits.
If one is skinny, one often have to little muscles, then add some more calories and proteins.. fat and meat!
I rather think you should gain some weight.. but then let it be muscles.
Is there any metabolism that change for ever.. I dont think so.. exept for those how have eating them to illness and unrepearble damage.
One probably get some transitation problems, switching back again.. like high blood sugar and palpations?