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Step 5: Avoid Nuts, Seeds, and Oils During Weight Loss

One of the biggest mistakes people make when trying to lose weight on a plant-based diet is overconsuming high-fat plant foods, particularly nuts, seeds, and oils.

While these foods are often marketed as "healthy fats," the truth is that they are highly calorie-dense and can sabotage weight loss efforts.

Oils, nuts, and seeds are not necessary for good health. During weight loss, they should be avoided entirely. If your goal is permanent, effortless weight loss, cutting these foods out of your diet will make a huge difference.

Here’s why removing oils, nuts, and seeds is essential for weight loss success.

 

Understanding Calorie Density: Why High-Fat Plant Foods Prevent Weight Loss

The Nasrawy Method is based on calorie density, meaning how many calories are packed into each bite of food.

Why This Matters:

  • If you base your diet on starches, vegetables, and fruits, you naturally eat fewer calories while staying full.
  • If you add high-fat foods like nuts, seeds, or oils, your calorie intake skyrockets, leading to slower or stalled weight loss.
  • A small handful of almonds (1 oz) contains about 170 calories, with most of it coming from fat. Compare that to a large boiled potato (5 oz), which has only 110 calories but far more bulk and satiety.

Which will keep you fuller? The potato. Which is easier to overeat? The nuts.

This is why high-fat plant foods must be completely avoided during weight loss.

 

The Myth of “Healthy” Oils: Why Even Olive Oil is a Junk Food

Many people believe that olive oil, coconut oil, or avocado oil are “healthy fats,” but from a weight loss perspective, all oils are 100% pure fat and should be eliminated.

  • Oils are the most calorie-dense foods on the planet. They contain 4,000 calories per pound, with zero fiber or water.
  • Oils bypass the body’s natural satiety mechanisms. Since they don’t take up space in the stomach, they don’t trigger fullness signals.
  • Even small amounts lead to significant weight gain. One tablespoon of oil has 120 calories, which adds up quickly.

Let’s say you prepare vegetables in a nonstick pan with a little water, zero added calories. But if you sauté them in oil, you’ve just added 200 to 300 extra calories without realizing it.

This is how "healthy" Mediterranean diets still lead to weight gain. People pour oil over everything, unknowingly consuming hundreds of extra calories per meal.

Cook with water, vegetable broth, or dry roasting instead of oil.

 

Do You Need Nuts and Seeds for Health? No.

Some claim that nuts and seeds are essential for brain health, omega-3s, or vitamin E, but the truth is:

  • You don’t need to eat nuts or seeds to be healthy. Whole starches, vegetables, and fruits provide all the nutrients you need.
  • Omega-3s are found in plants. Flaxseeds and walnuts contain omega-3s, but even without them, your body converts ALA (from greens and whole grains) into the omega-3s it needs.
  • Vitamin E is abundant in whole plant foods. Sweet potatoes, greens, and whole grains provide sufficient amounts.

The longest-living, leanest populations in history (like the Okinawans, Tarahumara, and rural Asians) eat almost no nuts or seeds. Their diets are based on starches, not fatty plant foods. And they remain slim and disease-free.

If nuts and seeds were essential, these cultures wouldn’t be so healthy without them.

 

The "After Weight Loss" Rule: When Can You Reintroduce Nuts and Seeds?

Once you have reached your ideal weight, you can include small amounts of nuts and seeds, but with strict limitations and no mindless snacking.

  • Use them as a condiment, not a staple. Sprinkle a few sunflower seeds on a salad, not a whole handful.
  • Avoid nut butters and processed nut-based foods. These are too calorie-dense and encourage overeating.

Many people think they can control their intake of peanut butter or roasted almonds. But high-fat foods trigger the brain’s reward system, leading to overeating and weight gain.

For best results, avoid them altogether, especially if you have a history of weight gain.

 

The Psychological Factor: Why Cutting Out Nuts and Oils Makes Weight Loss Easier

Many people struggle with willpower when it comes to high-fat foods. By removing oils, nuts, and seeds entirely, you make weight loss effortless because:

  • Your meals become naturally low in calories, without calorie counting.
  • You stop activating your brain’s fat-craving circuits, making it easier to resist high-fat foods.
  • You eat to true satiety instead of artificially increasing your calorie intake.

When you eliminate nuts and oils for just two weeks, you suddenly experience effortless weight loss, without hunger or cravings.

Why? Because fat triggers overconsumption, and once it’s removed, the body self-regulates.

 

Avoid Nuts, Seeds, and Oils for Maximum Weight Loss

If you want fast, sustainable weight loss, cutting out nuts, seeds, and oils is one of the most important steps you can take.

  • Oils are 100% fat and completely unnecessary.
  • Nuts and seeds are extremely calorie-dense and should be avoided during weight loss.
  • Traditional lean, long-lived populations do not consume high amounts of fatty plant foods.
  • Once you reach your ideal weight, small amounts of nuts and seeds can be reintroduced cautiously.

Want effortless weight loss? Skip the nuts, seeds, and oils, and let whole, fiber-rich starches do the work for you.