Eat Nuts. Lose Belly Fat.


Your Ultimate Guide To Nuts

Don’t fear the nuts!

I know a lot of people shy away from nuts because of the high amount of fat and calories. If you’re one of these fat-phobics…STOP!

Healthy fat is good! Healthy fat will help you live lean!

Nuts are loaded with healthy fats! These healthy fats play a huge role in losing weight and living lean. Why?

Because they help stabilize blood sugar and keep you feeling full (i.e. controlling your appetite). These two things will ultimately lead you down the road of losing your belly fat and unleashing those sexy abs!

But Aren’t Nuts Also High In Calories?

Yes they are high in calories…but take a look at where those calories are coming from: healthy fats and protein (and lots of fiber).

Once again, these satiating nutrients will quickly fill you up and help balance your blood sugar levels so you don’t get those nasty cravings!

A study by Jiang et al showed that women with diets rich in nuts helped reduce the risk of developing diabetes. And check this out, even though the subjects consumed more nuts, it didn’t affect their body fat levels.

Nuts Will Help You Find Your Abs And More…

Brad Gouthro AbsIn addition to being loaded with healthy fats, nuts are also full of vitamins and minerals that are essential to your body. Due to today’s over processing of foods, it’s becoming harder and harder for people to obtain the proper amount of minerals in their diet. Thus our society is becoming more and more deficient in minerals!

As can be seen below, many types of nuts are packed full of minerals such as copper, magnesium, manganese, phosphorous, and potassium.

Copper helps form connective tissue and creates necessary biochemical reactions in the body.

Magnesium is necessary for over 300 biochemical reactions in the body and is good for your heart and blood pressure.

Manganese is important for reproduction, growth, skeletal and connective tissue, and helps metabolize fat and carbohydrates (a good thing for your six pack abs).

Phosphorous helps develop strong teeth and bones and helps prevent osteoporosis (with the help of calcium).

Potassium is an electrolyte that helps keep your body in a proper acid/akaline balance. Similar to manganese, potassium also helps metabolize carbohydrates and helps form protein and build muscle.

A study by Griel et al also proved that nuts help increase good cholesterol (HDL) and decrease bad cholesterol (LDL).

Try to always choose all-natural, organic, raw, and unsalted nuts when possible.

Calorie Breakdown of Nuts & Other Nutrition Benefits:


Nutritional Info (1 oz):

Calories: 164
Protein: 6g
Fat:  14 g
– Saturated Fat: 1.1 g
– Monounsaturated Fats: 9.1 g
– Polyunsaturated Fats: 3.5 g
Fiber: 3.3 g

Key Nutrition Facts:

High levels of mono and polyunsaturated fats to help reduce total cholesterol and raise healthy cholesterol (HDL).

Low in carbs and high in fiber and vitamin E (good for skin and eyes).


Nutritional Info (1 oz):

Calories: 163
Protein: 4 g
Total Fat:  13 g
– Saturated Fat: 2.6 g
– Monounsaturated Fats: 7.7 g
– Polyunsaturated Fats: 2.2 grams
Fiber: 0.9 g

Key Nutrition Facts:

High fat content helps fight diabetes and heart disease.

Contain higher levels of magnesium and copper which help maintain proper body function.


Nutritional Info (1 oz):

Calories: 185
Protein: 4 g
Total Fat: 18 g
– Saturated Fat: 1.7 g
– Monounsaturated Fats: 2.5 g
– Polyunsaturated Fats: 13.4 g
Fiber: 1.9 g

Key Nutrition Facts:

Great source of heart healthy fats including a large amount of polyunsaturated fats to help lower the risk of heart disease.

Full of antioxidants to help decrease cell damage from free radicals.


Nutritional Info (1 oz):

Calories: 196
Protein: 3 g
Total Fat: 20 g
– Saturated Fat: 1.8 g
– Monounsaturated Fats: 11.6 g
– Polyunsaturated Fats: 6.1 g
Fiber: 2.7 g

Key Nutrition Facts:

Loads of fiber.

High in heart healthy fats to help lower bad cholesterol (LDL) and raise good cholesterol (HDL).

High in vitamin A, potassium, calcium, and many other necessary trace minerals for optimal body functions.

Macadamia Nuts

Nutritional Info (1 oz):

Calories: 203
Protein: 2 g
Total Fat: 22 g
– Saturated Fat: 3.4 g
– Monounsaturated Fats: 16.8 g
– Polyunsaturated Fats: 0.4 g
Fiber: 2.3 g

Key Nutrition Facts:

Contain the best omega-3 to omega-6 ratio of any nut.

Loaded with monounsaturated fats which helps increase heart health and lowers the risk of heart disease by reducing total and bad (LDL) cholesterol and triglycerides.


Nutritional Info (1 oz):

Calories: 161
Protein: 6 g
Total Fat: 13 g
– Saturated Fat: 1.6 g
– Monounsaturated Fats: 6.8 g
– Polyunsaturated Fats: 3.9 g
Fiber: 2.9 g

Key Nutrition Facts:

Loaded with minerals such as: copper, phosphorus, manganese, magnesium, and potassium.

Contain high amounts of fiber to help satisfy your appetite, fight cancer, and control blood sugar levels.

Contain high levels of muscle building protein, heart healthy fats, and antioxidants to help protect cells from aging and disease.

Rich source of B vitamins which help provide energy and fight infections and contain good levels of lutein and zeaxanthin which are great for eye health.

If you’re looking for a quick healthy snack that will fill you up and help you lose belly fat…

Nuts are for you.

Keep a stash with you at the office. And remember to choose the all-natural, organic, raw, and unsalted versions when possible.

Note: you may be asking, “Where’s the info on peanuts?”. Peanuts are actually not classified as a nut. They are a legume.

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39 responses to “Eat Nuts. Lose Belly Fat.

  1. Great post really! Nuts have to be a part in our daily meals. Nuts are considered as superfood. I love almonds and cashews, pistachios, peanuts, macadamias but I found some food that also burning fat from belly.All you have to do is to read through the short article below and you’ll discover the easiest way to transform your kitchen and FIX your slow fat-loss – and you’ll do it in LESS than 24 hours.
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  2. Hi,
    We have a new web site Gourmet World offering foods from all over the world, mostly stressing healthy living. I love your images and information about nuts – they’re most informative and helpful to consumers who wish to change their eating patterns. I would like to use them and link to your site when I use the images or data. We, of course, would love if you would link back to our site.

  3. I am addicted to nuts! I eat them most days. Pecans are my favourite but I eat them all… Brazils, walnuts, hazelnuts, almonds, cashews, pistachios… I eat far more than the recommended ‘handful a day’, but I’ve lost and maintained my weight on them. I absolutely love them!

  4. Coming from a long line of brittle diabetics, I carry the majority of my fat on my stomach and have since I was 7 yrs old! This gives me hope that there are foods out there that can truly target this area for me! Thank you!

  5. Agreed! I eat nuts all the time and still maintain my weight. They are filling and tasty. I eat pistachios, almonds, cashews and peanuts…

  6. Great post really! Nuts have to be a part in our daily meals. Nuts are considered as superfood. They can lower the risk of different diseases, so eat a handful of nuts each day and you will definitely feel better.

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