The Peanut Butter Diet: What You Need to Know

This eating plan is considered a fad diet. Fad diets often promote quick weight loss that is unsustainable and may severely restrict what you eat. They may be harmful and generally do not have long-lasting health benefits. Talk to your healthcare provider before making any major changes to how you eat.

The peanut butter diet is a short-term, restrictive eating plan that frequently incorporates peanut butter into calorie-restricted meals.

Participants are encouraged to eat a daily set amount of peanut butter, along with a variety of other proteins and vegetables.

The diet claims to promote weight loss by suppressing your appetite and reducing calories.

There are no studies supporting the peanut butter diet specifically, but there are some proven benefits of eating more protein and healthy fats.

How Does the Peanut Butter Diet Claim to Work?

Proponents of the peanut butter diet believe it can help reduce hunger levels, due to the high amount of healthy fats and protein in this popular nut butter. When coupled with low calorie meals, the diet supposedly leads to increased weight loss.

What Can You Eat on the Peanut Butter Diet?

During this diet, meals are structured around measured servings of peanut butter, along with smaller portions of other foods, including nonstarchy vegetables and lean protein. Here are some food options that work with the diet:

Foods to Include

• Peanut butter (1 to 2 tablespoons per meal, aiming for 4 to 6 tablespoons per day)
• Eggs
• Canned tuna
• Grilled chicken
• Nonstarchy vegetables (like celery or broccoli)
• Water, tea, or black coffee

Foods to Avoid

• Starches (such as rice, pasta, and potatoes)
• Sugary foods and drinks
• Dairy
• Fried and processed foods

Potential Benefits of the Peanut Butter Diet

Potential Risks of the Peanut Butter Diet

• Nutrient Deficiencies Caloric and dietary restriction can cause nutrient deficiencies, which can lead to a number of other health problems.

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• Unsustainable Weight Loss Rapid weight loss may give the illusion of effectiveness, but in the long term, restrictive dieting can cause weight cycling, and as you go back to eating regularly you gain the weight back.

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• Negative Impact on Metabolism This diet calls for significant calorie restriction, which can harm your metabolism.

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• Lack of Scientific Evidence There is not a lot of scientific evidence that states that the peanut butter diet is effective for long-term weight loss.

Is the Peanut Butter Diet Right for You?

Regardless, it’s important to talk to your healthcare provider before starting any type of diet.

The Takeaway

• The peanut butter diet is a short-term, calorie-restricted eating plan that lacks specific scientific studies to support its claims of long-term weight loss.
• Any initial weight loss on this diet is likely due to a severe calorie deficit, rather than the unique properties of peanut butter.
• Like many fad diets, it carries risks of nutrient deficiencies, weight cycling, and a negative impact on metabolism, making it an unsuitable choice for a healthy, long-term eating plan.