{"id":35945,"date":"2018-02-24T15:47:41","date_gmt":"2018-02-24T15:47:41","guid":{"rendered":"https:\/\/turnaroundfitness.com\/?p=35945"},"modified":"2018-04-16T16:40:06","modified_gmt":"2018-04-16T16:40:06","slug":"worst-best-nuts-eat-ketogenic-diet","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/worst-best-nuts-eat-ketogenic-diet\/","title":{"rendered":"Worst & Best Nuts To Eat On A Ketogenic Diet For Fat Loss"},"content":{"rendered":"

When you’re doing the ketogenic diet, what’s the first thing that you usually grab when you’re starting to get hungry? Usually it’s some type of nut. However, which nuts are safe and which one’s are DANGEROUS for staying in ketosis? Here’s a few you should be eating and one’s to AVOID!<\/h2>\n

When you’re doing the ketogenic diet and in ketosis what’s the first thing that you usually grab when you’re starting to get hungry?<\/p>\n

Usually you\u2019ll grab some kind of almond, pistachio, macadamia nut, you grab some kind of tree nut.<\/p>\n

Let\u2019s face it, they\u2019re just super easy they’re convenient and they\u2019re generally speaking keto safe.<\/p>\n

However, I want to break down which nuts you should be eating more of and which ones you should start avoiding.<\/p>\n

I’m gonna break down the do’s and don’t s of ketosis nuts. Let’s start with the do\u2019s.<\/p>\n

By:\u00a0 Tim Ernst – Founder of Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a>\u00a0 <\/em><\/p>\n

The first one is going to be a pecan.<\/p>\n

Pecans<\/h3>\n

\"ketogenic<\/a><\/p>\n

Why do we want pecans? Simply put they are extremely low in carbohydrates but they’re also the highest fat content of any nut that’s out.<\/p>\n

There 70 percent of the overall macronutrient profile of pecans comes from fats and we’re talking predominantly Omega 9 fats.<\/p>\n

Omega 9 is extremely unique. The reason that Omega 9s are so unique is because they inhibit lipid peroxidation.<\/p>\n

Lipid peroxidation is essentially when a fat becomes a rancid, if fat becomes bad and it is an inflammatory response.<\/p>\n

So if we have lipid peroxidation occurring that is causing a breakdown of the fatty cell membrane of a cell, therefore making it so the cell ultimately dies.<\/p>\n

Now additionally oleic acid those Omega 9s are involved in the genetic process of fat burning so they actually can help dictate fat burning at a much higher level. They also help produce myelin which is the sheath that surrounds a nerve.<\/p>\n\r\n

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Pecans are also rich in magnesium, which is known for its anti-inflammatory benefits.<\/p>\n

Magnesium intake reduces inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha) and IL6 (interleukin 6).<\/p>\n

It also reduces inflammation in the arterial walls, reducing the risk of cardiovascular disease, arthritis, Alzheimer\u2019s disease and other inflammatory ailments<\/p>\n

All of these things are super important when you’re in ketosis because you want to be taking care of the nervous system, you want to be obviously supporting your fatty acid oxidation and you want to be controlling inflammation levels.<\/p>\n

So that’s simply put is why pecans are number one.<\/p>\n

The next one macadamia nuts.<\/p>\n

Macadamia Nuts<\/h3>\n

\"Ketogenic<\/a><\/p>\n

I’m a huge proponent of macadamia nuts for several reasons.<\/p>\n

For one they\u2019re super high in flavonoids. They actually convert into antioxidants inside your body.<\/p>\n

Number two they\u2019re super perfect profile omega-3 to omega-6 fatty acids, no imbalance.<\/p>\n

You see a standard American diet has way too many omega-6 fatty acids and not enough Omega threes.<\/p>\n

These little guys have a perfect balance of omega-3 and omega-6, but they also have something really interesting that you may not have heard of before and that is Omega 7 or palmitoleic acid.<\/p>\n

Palmitoleic acid or Omega 7 fatty acids actually help your body use omega-3s that much better.<\/p>\n

They also support fat loss from a multitude of different angles too but without Omega 7s omega-3s don’t really do their job as well. You don’t need a lot of them, but you get enough out of just a serving of macadamia nuts to help those Omega 3\u2019s do their job.<\/p>\n\r\n

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EDITORS NOTE:<\/strong> Study - Gut Health: Study, performed by the European Journal of Gastroenterology & Hepatology - subjects who consumed daily oleic acid versus those who did not - found that those who did consume daily oleic acid were 89 percent less likely to have ulcerative colitis.<\/p>\n<\/div>\r\n<\/div>\n

They help your body reduce inflammation by helping out the Omega 3 so much that the Cleveland Clinic even did a study that proved that just 30 days of consuming Omega 7 fats caused a 44% reduction in CRP levels (c-reactive protein).\u00a0 That is phenomenal, a 44% reduction ultimately in inflammation markers.<\/p>\n

If we reduce inflammation when we’re in ketosis we’re going to have better results.<\/p>\n

Inflammation by itself is terrible and ketosis by itself helps inflammation. If you can have macadamia nuts they are truly going to help inflammation even more, you’re gonna get even more of a benefit out of ketosis.<\/p>\n

Now let’s talk about the don’t s.<\/p>\n

Now these aren’t ones that you necessarily have to avoid entirely but I highly recommend that you’re a little bit more cognizant of how much you consume them.<\/p>\n

The first ones are almonds.<\/p>\n

Almonds<\/h3>\n

\"Ketogenic<\/a><\/p>\n

I hate to break it to you, but almonds are way overrated.<\/p>\n

They’re super high in omega 6\u2019s so they have kind of the wrong profile of fats that you want but additionally they have something known as phytic acid in them and that phytic acid is a big no-no.<\/p>\n

What it does is it binds with minerals in your body and makes it so your body has a hard time absorbing minerals.<\/p>\n

When you’re in ketosis or your fasting, minerals are a precious commodity you don’t want to lose those.<\/p>\n

You don’t want to be eating almonds, they’re gonna make it so you don’t absorb minerals and additionally what ends up happening once those minerals bind with the phytic acid they convert into phytates.<\/p>\n

Phytates are called anti nutrients that make it so your body doesn’t absorb fats proteins or carbs. So it ends up making it really really tough and truly an anti nutrient in every sense of the word. It basically makes it so you’re not absorbing your food nearly as well which leads me to my next one, cashews.<\/p>\n

Cashews<\/h3>\n

\"ketogenic<\/a><\/p>\n

I’ll be honest, cashews are probably the tastiest one.<\/p>\n

The thing is they really shouldn’t even be on this list, they’re not technically a nut they’re technically a fruit.<\/p>\n

They come from the same family as mangoes and poison ivy. Sounds kind of crazy right, but why are they so bad?<\/p>\n

Well first and foremost they’re super high in carbs, I mean they flat-out aren’t going to fit the Macro nutrient breakdown that you need to be on to really stay in ketosis successfully.<\/p>\n

So if you’re eating a lot of cashews, you’re gonna get kicked out of ketosis.<\/p>\n

They also contains something that is known as an aflatoxin.<\/p>\n\r\n

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EDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n

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Aflatoxin is created by a fungus so it’s really kind of a result of mold and it happens with certain plants that are grown in different areas of the world that really have high humidity levels and are much more at a potential to develop mold.<\/p>\n

These aflatoxins are an extremely liver toxic compound so they cause a lot of inflammation in your liver.<\/p>\n

When you’re in ketosis you need your liver to be functioning well so that it can process ketones and create the beta-hydroxybutyrate, create the acetoacetate that your body needs to get in the shape that you want to be in.<\/p>\n

Cashews can stop and slow down that process, you’re slowing down your livers effectiveness and efficiency.<\/p>\n

Again that doesn’t mean that you don’t eat these ever, but you do want to be cognizant of them. You want to make sure you’re eating them in moderation.<\/p>\n

Bottom line, error on the side of pecans and Macadamia Nuts much more over almonds and cashews.<\/p>\n

WHAT’S NEXT?<\/h3>\n

The ketogenic diet is the hottest diet of 2018 because it helps you quickly lose stubborn fat\u2026 it reduces fat storing inflammation\u2026 it helps you live longer and avoid today\u2019s most deadly diseases.<\/p>\n

But there are\u00a0several<\/em>\u00a0problems that accompany a “traditional”\u00a0high fat keto diet:<\/p>\n