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Weight loss tip 3: Limit the nuts

Posted on October 29, 2017 at 2:55 AM

Nuts can stop weight loss in a nanosecond. If you are having trouble losing weight, you might be eating too many nuts.

I agree that nuts are a good source of omega-3 fatty acids, fiber, and other essential nutrients. In research, nuts have been shown to lower blood cholesterol and not to cause weight gain; however, this is not what I see in practice.

I like to borrow a line from John McDougall, MD: "The fat you eat is the fat you wear." To this I'd like to add something about the effect of fat on your arteries, creating a new quote, "The fat you eat is the fat you wear and the fat that becomes plaque in your arteries."

It may be a surprise to you to read that even nuts along with their "good" fats can cause blockages in the arteries, which cause heart attacks and strokes. All nuts are high in mono- and polyunsaturated fats, and both find their ways inside the artery walls and contribute to plaque. Monounsaturated fats are as problematic as saturated (animal fats) for causing plaque.

Nuts also contribute to the fat inside your cells which keeps glucose outside and in the bloodstream. If glucose can't get inside the cell, the numbers on your glucometer are high.

I am not suggesting that you try to eliminate all fat from your diet. It's virtually impossible, and it would be unhealthful. Whole grains and beans and lentils -- and even fruits and vegetables -- all contribute small amounts of fat to your diet. All the fat that we need comes part and parcel with whole foods, so we don't need to add fat to our diet.

A diet that gets no more than 12% of its calories can draw fat out of the artery and reverse heart disease. If you eat a diet that is rich in grains, beans, vegetables, and fruits and omit nuts, avocados, and oil, you will get all the fat you need. After all, when was the last time you heard of someone being admitted to the emergency room because they didn't eat enough fat?

Try it. Omit the nuts from your diet for a week or two and watch the numbers on the scale drop!

Note: To be sure that you are getting an adequate supply of omega-3 fatty acids, eat a tablespoon of ground flax seeds every day. You can sprinkle it over cereal, on your salad, and in your soup. The possibilities are endless. To eliminate the risk of eating too many seeds, limit to one tablespoon each day; it's all you need. Seeds can have the same effect on weight. Eating loads of pumpkin or sunflower seeds can jeapordize your weight loss efforts too.

Categories: Recipes, Weight loss

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