Nuts and seeds are included in low carb diets such as the keto diet in moderate amounts. People who are accustomed to snacking all the time may easily get too many nuts, which for many has become the new healthy treats. Sure, nuts and seeds can be good keto food. The problem with nuts is that they contain a lot of carbohydrates along with fat.
The carbohydrates stimulates insulin production and insulin production stimulates fat synthesis and inhibit fat loss. The combination is not good. Therefore, eat nuts with the lowest content of carbohydrates. Brazil nuts have a low carbohydrate value (3.1 per 100), Walnut (3.3 per 100), cashews (18.1 per 100).
Seeds you can also eat too much of. Seeds are recommended for low carb-bread, but I do not think it is so good to eat it daily for all meals. A seed based meal with low carb-bread can be a great way to vary the food. It is almost impossible to calculate how many carbohydrates you ingest by eating seeds. That is because many of the whole seeds pass the gut without being taken up as a nutrient.
Chewing the seeds thoroughly or grind them before use will probably mostly be addressed. Whole flax seeds have a laxative effect but no nutrients are absorbed in the intestine. Some seeds have high carbohydrate values, but flaxseed contains none at all (0g/100), sesame seeds (9 g per 100), sunflower seeds (14 per 100).
Normal diets contain a lot of carbohydrates and little fat. That means we have to eat big portions to get enough energy and be satisfied. If instead we eat low carb diet such as LCHF or keto diet and plenty of fat we will after a few days reduce the portions because we grow faster feed. The vast majority of regulating portion sizes perfect fully automatic because we know the saturation faster.
However, if you eat too little food, the body into starts thinking it is food shortage and conserve fat reserves. Muscle mass is broken down as it is an energy-demanding tissue to hold in times of crisis. Therefore, it is important that when we start with the low carb diets to not eat too little. If we eat too little we do not get all the health benefits with the keto diet.
Today we know that after some time we will not have any problem with eating a little less, because then we also have good burning of body fat into energy, (if we avoid carbohydrates).
