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”.


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%).


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

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  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, #120
  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?


  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

    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.

  15. MM
    The case about peanuts. Paleo people say peanuts are legumes so should not be eaten!
    Is this a case of tomato is a fruit, by its biological definition, but by practical definition is used as a vegetable.
    My question is are peanuts getting a bad rep because of their carb content or just a bad rep to motivate certain communities.
    I love pure peanut butter from Woolworths South Africa. Its delicious, a teaspoon as a snack is fantastic. My only problem I tend to snack on it a lot when I have it.
    Reply: #116
  16. Marion
    Teaspoon would be awesome. I just had a tablespoon. And another. And another. I think it's safe to say it's a trigger food for me and is henceforth banned from my house, together with chocolate and cake! Damn. ?
  17. Laryssa
    I spent 4 months on low carb, then the weight loss stalled. I was exercising way too much, and some of the things I was still consuming were probably contributing to the problem. I took a week off to rest, think and eat whatever I wanted and noticed the the foods I thought I'd been missing didn't taste the same anymore. They tasted too sweet, or like chemicals, and I felt weepy, sleepy and achey. I decided to resume the low carb diet, this time also eliminating dairy, nuts and artificial sweeteners. I'm pretty sure that doing that, and also increasing water intake, adding more fiber, and taking a more creative approach to exercise, will do the trick. This time, I won't "miss" the things I'm not eating because now I know that eating them won't be a good experience.
  18. Richard
    How do so many people that do not know much about nutrition get to write articles like this one? Is that so many people are searching but refuse to accept the truth or do not have the will power to follow the truth?
    Look around at the long-living healthy cultures in the world....they all focus on whole plant-based products for at least 80% of their calories. The answer is not low-carb....the answer is whole plant-based foods which have the fiber and nutrients that you need with few exceptions. You do not need any toxin-filled animal products and can simply take B-12 supplements. Get some sun or take D-3 supplements. Your salt will be drastically reduced, as well as iodine, so you either consume some seaweeds or take a supplement. Whole grains are good carbs, not to be confused with low-carb bad carb diets. You will have ample good fats with nuts/seeds and avocados.
    Extra virgin olive oil, is refined and not a whole food. Olives are a whole food but some are in junk brine...
  19. Richard
    Only quacks will tell the average person not to consume legumes...
  20. Vanessa
    I recently reintroduced milk into my diet and try to drink at least one glass of lactose-free skim milk each day for calcium. I can't take calcium pills and was concerned about bone health and osteoporosis later in life. Since drinking milk and doing planks my stomach is actually much flatter than it has been in a couple of years. Other sources of calcium, like kale, just aren't as calcium rich. I am not overweight but my weight has fluctuated a little over the years. It feels good to look in the mirror. Having milk is the only major change I have made recently, other than to reintroduce old cheddar cheese in limited quantities. Maybe it's the planks.
  21. Jill
    I don't see many replies to peoples questions but I'll ask anyway. I have 1 percent milk in my fridge. What is another alternative for a milk, whether dairy free or not , used for drinking or cooking?
  22. Roger
    Jill, I think the answer is that all milk will have some carb content so you just have to watch it if you are following strict low carb. Whole milk will have higher fat content and slightly less carbs I think. I think a lot of recipes call for almond milk. I personally don't enjoy it for drinking but some do.
  23. Clive phillips
    I see Richard still believes counting calories is relevant; sad!
  24. Sarah Chitty
    I found this really helpful!!
  25. Jrc
    Okay finally found my answer! I started a week ago and my cloths feel less tight seven days later. I'm not going to weight myself until the end of May so I have a good surprise. ? My question was about including Almond milk unsweetened and plain into my diet plan because I'm lactose intolerant. I can eat some aged cheese but have to not over do the goodness. Have tried using cream in my coffee but will have to stop that! Ugh!! Anyway plan to continue on my quest to loss 25 unneeded pounds on a 5' 2" frame.
  26. samantha
    Hi all , am sitting here having my one meal a day reading all your comments, I have been lchf since the 3rd Jan 17 have lost about 30 lbs stopped all diabetic meds within 3 to 4 weeks and am absolutelty loving this way of life, I feel amazing, I sleep well and I just have to say one thing to you all NO SNACKING If you are eating enough fat in your meal/ meals you wont need snacks if you do then add more fat. I eat one meal a day and maybe a bullet proof coffee for breakfat ( mainly cause I love them ) I work as a cleaner so quite active and am NEVER hungry good luck to you all this is the easiest way I have ever lost weight xxx
    Reply: #127
  27. Keith
    Hi Samanatha, well done for doing so well, yes the OMAD is convenient for making meal planning simple. I also find that I really enjoy sitting down and savouring the meals flavour most often meats and eggs fried in butter finished off with a cup of coffee.

    Depending on the hours at my job which is split shifts early morning and late evening I will swap around the meal times it's either at 9am after I get home or 4pm before the evening shift.
    I am finding a preference for 4pm so I can fast during my sleep 10am-4pm which I believe is more beneficial for autophagy and naturally avoids snacking.

    When I first started the OMAD was quite easy but due to absent co workers I did not get days off and eventually a lack of sleep caught up with me and caused problems with my grellin signals (the stomach hunger hormone) making me snack on cheese, nuts and biltong in the evening. Quite an unusual sensation the stomach was not empty but it did not feel full either, the feeling of satiety was not taking hold. I know Dr Fung says the hunger is illusional and often put aside by drinking however this did not work. I now realise it important to obtain my days off and get sleep so the brains grellin receptors can properly process that my stomach has an ample amount of food.

    While my snacking was not too serious a problem because my keto metabolism seemed to minimize extra caloric intake over 24 hours the constant craving in the evening caused much disatisfaction.

    Dr Andreas Eenfeldt has an ability to give the right advice and his five tips series are excellent starters. I agree with his statements for loosing weight placing "Sleep 8 hours" at third priority.

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