[Indychick829]

Ok - so I'm going through my book "The Insulin-Resistance Diet" and it states for "high-protein foods" there are 4 groups.
1. Lean meat, fish, poultry & eggs
2. Legumes
3. Dairy foods
4. Nuts and seeds.

It says - for the nuts & seeds - "These are high in protein but are also high in fat content. You may enjoy four tablespoons (basically 1/4 cup) of nuts or seeds in a day."

I am really taking a hard look at my current diet - and while it is fairly "healthy" - it still has too many carbs in it. I want to really try and cut DOWN many of the carbs I have been eating (for example, only 1/2 cup of oatmeal for breakfast instead of 1 cup).

Now - I really like a variety of nuts & seeds (sunflower seeds, walnuts, almonds, are some of my faves)...and my problem WITH nuts & seeds is the fat content, so I rarely every eat them.

Now I KNOW that nuts are a "healthy fat"...but I still can't get over the fact that it IS still "fat." and - especially having done weight watchers for SO long - which (well, the points program anyways...) is extremely low-calorie, low-FAT, high fiber...I've gotten so used to thinking that fat is bad. (which is what most 'diets' tell us...) Also - with a low-fat, low-calorie diet, one would tend to end up eating more carbs - since it's CARBS that are - for the most part - low-fat/lower-calorie compared to protein or fat.

So anyways - my question is this: Do any of you who follow a lower-carb eating style incorporate nuts / seeds into your diet? And, if so - have you noticed any type of slowed-down weight loss?

Can anyone explain to me - so I can get it into this thick skull of mine - that it IS OK to eat healthy fats - such as nuts (portion controlled, of course...) and STILL lose weight?...

Thanks!

[DixieAmazon]

I know that they are part of the Southbeach Diet and it is a low/moderate carb plan.

[fiberlover]

You *need* fat in your diet. Fat in the diet helps keep you from developing gallstones (you need at least 10 grams a fat a day, just for this part of your body).
It is also necessary for your body to be able to absorb the fat soluble vitamins, such as A, D and E.

Fat helps keep you full, if you incorporate some nuts on top of oatmeal or yogurt, it will help you feel fuller for longer.

It will also help prevent hair loss while dieting.
Nuts are a great way to get in healthy fats. 1 oz of nuts is between 150-180 calories, so even 1/2 an ounce would be a good snack.

Remember - fat in itself is not the enemy, but too much isn't good for you.
Aim for no more than 35% of your calories from fat (and no less than 20%)

[kaplods]

If you're eating very low carb it is important not to reduce fat drastically as well. It can be extremely unhealthy and even dangerous.

[pamatga]

she said it best so I won't add to it.

Yes, limited nuts are allowed on the South Beach Diet which is what I have been following since January 1st.

I have chosen not to eat nuts not because of the healthy fat and other nutrients but because it is hard for me to have a limited amount. I do eat natural no sugar peanut butter though along with 2 other TBs. of canola or olive oil (mono-saturated fats) so I am still getting my healthy fats in.

[rockstar87]

Nuts are a great source of fat and protein and you absolutely need fat in your diet, as everyone else has said. However, you can still be smart about it. Choose the lower calorie versions of nuts for example and don't get ones that are covered in salt and oil. I like dry roasted almonds for example. There's this one brand (I think at Costco?) called Tamari almonds that are really tasty and still pretty reasonable in calories.

Basically, I eat low carb but I still watch my calories so if I'm having nuts I work them in. They're easy to pack and bring to school with me, and great right before a workout because I can have a piece of fruit with them. I did the weight watchers thing for a while years ago and believe me I had a tough time putting things like cheese and nuts and oil back in my diet. You get used to it. Just don't go crazy and you'll be fine. If you do see a change in your weight/weight loss maybe take a look and see how many calories you're taking in each day...