Lose Weight by Cutting Down on Dairy Products and Nuts

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”.

snacks

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%).

More

Read all posted tips on the How to Lose Weight-page.

 

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114 Comments

  1. Michael
    So limiting nuts and Dairy basically makes the diet The Paleo Diet
  2. erdoke
    Doesn't Paleo allow unlimited fruits?
    Also, limiting dairy can be a tool used for restarting stalled weight loss or stopping slow weight gain during weight maintenance. Whey protein is well known for its glucogenic properties and people react differently. For some it is absolutely no problem to eat dairy in abundance.
    Limiting nuts is unnecessary unless there is a known sensitivity to these. Walnut and coconut are among the healthiest foods one can find out there.
  3. asha
    Hi there, i need some good tips. Im on diet but i kind of addicted to low fat milk. Can this type of milk cause me to gain weight? And how many glass of milk can i actually take? I've been trying to get a flatter belly
    Replies: #104, #108
  4. Zepp
    Yes they calls it white soda.. try water instead.
  5. Sharon
    is there a limit of fuit you can have or cut out the fruit altogether, i love my fruit sitting on 76kg would the fruit be stopping me get to my target of 70 kg.
    Reply: #107
  6. Sharon
    is there a limit of fuit you can have or cut out the fruit altogether, i love my fruit sitting on 76kg would the fruit be stopping me get to my target of 70 kg.
  7. Zepp
    Moste fruits is real food, but they provide mostly water and sugar.. if you are healty and eat regular meals/real food, then take a fruit for dessert.

    Try it out, nobody els know if it affect your goals!

    But think about it.. how much carbs are there in an apple?

    http://www.fineli.fi/food.php?foodid=28916&lang=en

  8. erdoke
    If you are an adult I suggest that you forget about milk altogether and focus on full fat fermented and matured dairy products instead. Galactose is now linked to aging in several animals and if you think about it there is some sense behind it. Milk is originally secreted to feed infants of mammals and support them in growing quickly. That can indeed have different implication in adults. Quite the same as sugar (and some kinds of protein) which also seem to promote aging via insulin secretion and activating IGF-1 receptors. Fasting is a great way to reduce levels of both hormones and in a way very low carb and high fat diets mimic long term fasting.
  9. PLL
    I consume on average 2-3 tablespoons of full-fat cream daily in my 2 to 3 mugs of hot tea. Should I cut back?
    Reply: #110
  10. Zepp
    Noe.. way should you?

    Do you think you got any bad effects by those spoons?

  11. Mark
    Hi all just got started with LCHF. I got injured a few years back (doing cross fit, whodathunk?) dropped out of fitness and good eating, lots of stress, and mostly got into a habit of not eating anything until late afternoon, so naturally put on 40 lbs.

    Everything I read made sense except now I see this whole dairy/no dairy thing. If I can summarize my understanding it is that dairy as a way to make dressing (mayo/cream/blue cheese based salad dressing, cooking with butter, adding cream or sour cream to sauces for fish/meat or even say creamed spinach, cream in coffee in am) is ideal, while not necessarily consuming dairy as main meal e.g. glasses of milk, handfuls of cheese/brie, cups of yogurt as a snack,etc. Would that be a good summary?

    One thing I am aiming for is food quality; I went online and found good sources for grass-fed butter/cream/sour-cream/eggs/beef/chicken and some good homegrown bacon. I also even prior to this had an excellent Whey Protein source (non denatured, cold processed, etc). I also found a source locally for bone broth.

    So my meal plan is basically:
    Grass-Fed eggs cooked in grass-fed butter with farm raised bacon
    Coffee with grass-fed cream

    Salad with spinach/kale and protein like tuna/salmon/steak/grass-fed eggs and home made dressing with a blue cheese / olive oil / sour cream /cream type base.

    Steak or Fish or Burger with a home made hollendaise or Bearnaise type sauce also cooked in butter (all grass fed) with some side side like cauliflower-mash or creamed spinach or broccolli cooked in butter/olive oil and garlic or some other lchf side.

    Snacks; Hard boiled gf egg or olives or occasionally nuts or occassionaly but not daily grass-fed full fat plain yogurt.

    I also bought some vietnamese chili-garlic paste to replace ketchup (I like heat) which is just chilis, salt, garlic and vinegar

    Lastly because I am also going to be working out 5x a week (cross fit and boxing) I am adding a protein shake directly after workouts consisting of:
    Whey Protein (Whey Natural)
    Coconut/Almond Milk (No additives)
    Coconut Oil (unrefined, cold pressed, etc.)

    I'd like to add to this shake but not sure if ok:
    Raw Cacao (cold pressed,nothing added)
    Green Powder (Amazing Greens dried greens/fruits, 25cal per serving, 5 grams carb)

    Does this sound like the right interpretation/plan? Any input appreciated.

    Replies: #112, #113
  12. Zepp
    I can confirm that you got it right!

    There are no shortcuts to a healty lifestyle!

  13. erdoke
    Whey protein is almost as insulinogenic as starchy foods. I am not sure about consuming it as a drink, but normally that adds on top by not stimulating satiety. Due to the fact that 1.5 g of high quality protein (per kg or 2.2 lbs lean body mass) is sufficient for high physical activity, if I were you I would not add process stuff, rather include natural sources only like meat, fish and eggs.
    Reply: #114
  14. Mark
    Interesting so maybe my protein shake cans skip the protein? It is a high quality non-denatured protein but I guess I could just do

    Coconut/Almond Milk
    Coconut Oil
    Almond Butter
    Kale
    Mint

    I did get a Keiurig Single Cup Maker and a small blender and started to make Bulletproof coffee (coffee, butter, coconut oil). Not to replace meals each day but as a snack and also planning on doing EatStopEat by fasting one day with a BulletProof for Breakfast and the afore mentioned non protein protein shake mid-afternoon.

    So far amazingly enough I lost 6 lbs first week. Last summer tried losing the weight I put on after being injured several years by doing 5-7 intense workouts a week (boxing, bootcamp) and ate 'really well'; salad with skinless chicken, oatmealand blueberries, you know the typical lose weight healthy diet. 8 Weeks of this I lost 4 lbs. I am at 4x a week intense workouts now, didn't lose much and first week of lchf lost 6 and under 180 first time in years.

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