Weight Loss: Peanut Butter For Losing Weight


Follow this peanut butter diet for weight loss. From healthy monounsaturated fats to nutrients, the health benefits of peanut butter are incredible!

Written By Lifestyle Desk | Mumbai | Updated On:

Over the past few years, there have been a number of fad diets that have taken the world by storm. Almost everybody has tried the Atkins and GM diet at least once in their lives. Different people have enjoyed varying levels of success with these diets, but in most cases, the effects don’t last very long. Thankfully, the peanut butter diet has arrived to help us with our weight loss needs.

Before we look at how you can eat peanut butter for weight loss, let’s see why it’s important to always keep a bottle of peanut butter in your kitchen cupboard.

Peanut Butter Benefits

Peanut butter isn’t just delicious, it’s also incredibly nutritious. It has a high content of healthy monounsaturated fats and is also rich in nutrients. Here’s a look at just some of the peanut butter health benefits you can enjoy when you add it to your diet:

1. Lowers Your Risk of Heart Disease

A 2015 study conducted by the Vanderbilt University proves that eating nuts every day is directly linked to an overall lower risk of death. The mono and polyunsaturated fats found in peanuts and peanut butter can help decrease your triglyceride and LDL cholesterol levels, lowering your risk of suffering from a heart disease. But, this is just one of many peanut butter health benefits. Peanuts also contain fibre, potassium and plant phytosterols, which can help you maintain a healthy blood pressure. 

2. Reduces the Risk of Diabetes

This is possibly one of the best peanut butter health benefits. Just two tablespoons of peanut butter per day, for five days every week, can lower your risk of diabetes by roughly 30%. Peanuts contain a high amount of omega-6 fatty acids, which are known to reduce the risk of type 2 diabetes.

3. Provides a Great Energy Boost

Peanut butter is full of protein, healthy fat and fibre, which means it has all the nutrients you need to start your day off on the right foot. This delicious snack can also keep your blood sugar levels stable, so it’s a wonderful evening snack too.

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4. Keeps You Healthy

A single serving of peanut butter can provide you with up to 12% of your recommended dietary allowance of magnesium per day. Magnesium is one of the most essential minerals for us, as it powers over 300 biochemical reactions in our body. It helps us regulate our body temperature, detoxify our system, produce energy and form strong bones and teeth. 

5. Fights Stress

One of the lesser-known peanut butter benefits is that it can really help you feel more relaxed in stressful situations. Peanut butter contains something known as beta-sitosterol. This plant sterol helps normalise our high cortisol levels and bring them back down so that they’re in balance with the rest of our hormones, especially during times of stress.

Peanut Butter Diet For Weight Loss

As with most weight loss plans, it’s important to supplement your peanut butter for weight loss diet with a good exercise plan, to reap the benefits. According to studies, eating two servings or roughly 4 tablespoons of peanut butter per day can help you lose a kilogram every month. This may not seem like a lot, but since the weight loss is slow, dieters can keep the weight off for longer.

We can see how the peanut butter diet works with the help of the study conducted by Harvard. The sample consisted of 101 women who all weighed around 90 kilograms. These women were split into 2 groups, one of which was put on a traditional, low-fat high-carb diet, while the other group went on the peanut butter for weight loss diet. This allowed them to get 35% of their daily calorie intake from fat, 50% from carbohydrates and 15% from protein. Of course, the fats in the diet were good fats, or mono and polyunsaturated fats, which can be found in olive oil, avocado, and peanut butter.

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Over six months, people in both groups lost an average of 5 kilograms. However, after 18 months, people in the low-fat diet seemed to have regained half the weight. Additionally, most of the people had abandoned the diet. On the other hand, several of the women on the peanut butter for weight loss diet stuck to their routine and managed to keep the weight off. 

If you’re worried about weight loss, peanut butter could be the answer you’ve been looking for. Not only will this peanut butter for weight loss diet help you shed a few pounds, but you’ll also become healthier, thanks to the number of peanut butter health benefits. 

To help you along your weight loss peanut butter journey, here’s a look at a few meal ideas that you can enjoy while you’re on the peanut butter for weight loss diet:


You can choose to have a delicious peanut butter and banana milkshake or try some peanut butter oatmeal.

Mid-Morning Snack

Peanut butter makes for a delicious midday snack. You can eat it with apples or celery stalks for a filling morning snack.


Enjoy a bean burrito and a salad. Instead of crunchy croutons, replace the deep fried bread in your salad with a handful of roasted peanuts.

Evening Snack

Swirl some peanut butter through a cup of fat-free yogurt or enjoy a fruit salad.


A peanut butter and tomato soup might be the perfect way for you to end your healthy day.

If you’re craving for a sweet snack, you can make yourself some French toast with peanut butter and maple syrup or even try a creamy peanut butter pudding.

There’s no denying the fact that you can definitely use peanut butter for weight loss. Should you choose to try the weight loss peanut butter diet, it’s important that you remember to portion your meals correctly and limit your intake of peanut butter. By doing this, you will be able to lose weight, maintain a healthy lifestyle and enjoy numerous peanut butter benefits.

Note: Please consult your dietitian before proceeding.


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