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On A Keto Diet? This Is How You Can Eat Nuts Without Busting Your Diet


The ketogenic diet needs no introduction. After all, it's ruling the charts as one of the best fat loss diets out there. It has become a buzz word in the nutrition world.  In my previous articles pondering on the ketogenic diet, I explained what exactly the Ketogenic Diet is and the common mistakes to be avoided in a ketogenic diet. In this piece, I'll make it clear how much and what kind of nuts fit best in your macro limit while on a keto diet.  

Nuts and Ketogenic Diet

Before I proceed, here is a hard fact about nuts, THEY ARE ADDICTIVE!  It is really hard to stop yourself from over-eating your favourite nuts. Think of the time when a bowl of your favourite nuts was in front of you and you just couldn't stop yourself until you had finished it. Now, this is exactly the issue with nuts which messes up the macro limits. 

This Is Why Your Ketogenic Diet Fails

On A Keto Diet? This Is How You Can Eat Nuts Without Busting Your Diet

Although nuts are allowed on a keto diet, moderation is the key that most of the people forget.  Binging on nuts hampers your keto diet in 2 ways:

1.   You exceed your daily carbohydrate intake as per the ketogenic diet protocols. (20-30g per day)

2.   The caloric intake easily skyrockets, as nuts are caloric dense. 

 In order to enjoy nuts on a ketogenic diet, it is utmost important to understand the nutritional value of them especially the carbohydrate content.  The following lists the 5 common nuts that are consumed by the Indian population with their nutritional breakdown:

 

100 grams

calories %

calories

fat

carbs

fiber

sugar

protein

fat

carbs

protein

Cashews

553

44

33

3

6

18

67%

20%

12%

Pistachio

557

44

28

10

8

21

72%

11%

15%

Peanuts

567

49

16

8

4

26

76%

4%

18%

Almonds

575

49

22

12

4

21

78%

5%

15%

Walnuts

654

65

14

7

3

15

87%

3%

9%


Almonds, Walnuts And Peanuts

On A Keto Diet? This Is How You Can Eat Nuts Without Busting Your Diet

In reference to table mentioned above, you can see that just by grabbing just 100g of your favourite nuts can easily kick you out of ketosis (Due to their high carb content). However, almonds, walnuts and peanuts (technically, legumes) are the 3 good options that can be considered if you really want to enjoy some nuts. Make sure, the quantity consumed should be just a handful or 50g at max. 

Here Is a Small Practical Tip To Enjoy Nuts Guilt-Free

Strictly avoid placing a jar or bowl of nuts in front of you or at least in an easily accessible place. If you want to eat nuts, just grab of a handful of them and place the jar at a distance from yourself.  Well, this might be a bit weird but trust me it works.   How's your experience with nuts, especially on a ketogenic diet? Share your experience in the comment section.

 

 

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