Did you know that most Australians avoid eating nuts for fear of weight gain or taking in too much fat? Contrary to this belief, nuts are actually among the best foods to snack on for weight loss. Almonds, macadamias, cashews, walnuts, and pistachios are good examples.
They are rich in protein, low in carbohydrates, and high in heart-healthy fats. They are also excellent sources of minerals, and most contain polyphenols packed with antioxidants.
With this nutrient profile, various studies were able to associate nut consumption with better satiety, appetite and glucose control, and other benefits relevant to healthy weight management.
But how much nuts should you eat to achieve your fitness goals, and what are the best ways to add them to your diet?
Best Nuts to Add to Your Weight Loss Diet
Nuts are naturally high in calories, so you might wonder how these can help you lose weight. It’s because nuts are both energy and nutrient-dense.
A healthy diet is not all about eating less for fewer calories. It’s also about eating the appropriate food sources in controlled portions.
Nuts may be high in calories, but a small handful is also rich in essential nutrients like protein, fats, vitamins, minerals, and fibre.
Also, because nuts taste delicious, you can eat them to lose weight and not feel deprived.
Quality food and portion control should go together in any weight loss diet plan. So, I listed some of the best nuts for weight loss and the ideal amount you can eat daily.
Read further to learn about each nut type and how to add them to your meals.
| Nut Variety | Weight Loss Benefit | Recommended Serving* | Approximate Calories per 30g Serve |
| Almonds | High in fibre for appetite control and better satiety | 20 pieces | 171 calories |
| Macadamias | Rich source of healthy fats that curb hunger pangs and control appetite | 15 pieces | 217 calories |
| Cashews | Contain minerals that support better exercise performance | 15 pieces | 172 calories |
| Walnuts | High in protein and omega-3 fatty acids for better satiety | 10 whole pieces | 208 calories |
| Pistachios | Low-calorie nut with a good source of protein and fibre | 30 kernels | 169 calories |
1. Almonds
Snacking on almonds is excellent for weight loss because:
- They are high in protein and fibre. Both have high satiating properties that make you feel full longer. Our previous article on protein shakes and weight loss has additional details.
- They have an impressive nutrient profile. Their fibre and mineral contents keep your body systems healthy even as you gradually reduce your food intake.
Several studies also proved these vital health benefits. For instance, a 2013 study concluded that a daily serving of almonds significantly reduced hunger and appetite, making the nuts a healthy snack.
Carter and colleagues (2023) from the University of South Australia also found that whole, unskinned almonds are as effective as carbohydrate-based snacks in a weight-loss diet. Moreover, almonds provide better heart-protective benefits that lower a person’s risk of heart disease.
Best ways to eat almonds for weight loss
- Eat them raw or roasted. Keep the skin on, if possible, so you don’t miss the fibre.
- Add them to your healthy shakes or smoothies. One to two tablespoons of almonds to your fruit shake will boost its flavour and nutrient content.
2. Macadamias
Many believe that eating macadamias results in weight gain due to its high calorie and fat content. However, these delicious, buttery nuts have other components that support weight loss:
- They are rich in monounsaturated fats. This healthy type of fat not only increases satiety. It also improves your blood cholesterol and reduces cardiovascular disease risks.
- They are lower in carbs than other nuts. A 30g serving of macadamia nuts contains 4g of carbohydrates, whereas cashews and pistachios have 9g and 8g of carbs, respectively.
New study findings also concluded that eating macadamias does not lead to weight gain.
In 2023, researchers found that macadamia intake did not result in waist circumference, body weight, or percentage of body fat changes in obese adults. They also observed reductions in total and bad cholesterol.
Best ways to eat macadamias for weight loss
- Add macadamia nuts to your meals. For example, replace salad croutons or bacon bits with a few macadamias, or throw some into your oatmeal and granola.
- Make sauces or dips with macadamias. Add these nuts to your pesto or hummus for added flavour and texture.
3. Cashews
Kidney-shaped cashew nuts have been a favourite snack because of their delicious flavour and creamy texture. Some avoid snacking on cashews, though, because of their high-caloric content.
However, when eaten in controlled portions, cashews are a great addition to your weight-loss diet plan:
- They are good sources of protein and dietary fibre. The body takes time to digest these components, which helps keep you full longer and curb cravings.
- They contain magnesium and other minerals. Cashews contain copper, iron, zinc, and phosphorous that help boost your immunity. Magnesium in cashews also regulates blood pressure, promotes muscle relaxation, and metabolises vitamin D for healthy bones.
Some recent studies also associated the weight-loss benefit of cashews with its other components.
For example, in 2024, researchers concluded that cashews and Brazil nuts have nutrients and bioactive compounds that increase beneficial bacteria in the gut. The modified intestinal health, in turn, was correlated with body fat reduction among the participants.
Best ways to eat cashews for weight loss
- Add cashews to your vegetable dishes. Sprinkle chopped cashews on roasted green beans or toss them in healthy stir-fries.
- Put cashews in your chicken or salad wraps. The nuts will add crunch and boost protein value.
4. Walnuts
Because of their unique shape and appearance, people often associate walnuts with good brain health. However, aside from improved brain function, walnuts are also one of the best nuts for weight loss:
- They are rich in antioxidants. The paper-like skin of walnuts contains polyphenols, a plant compound and an antioxidant. It can help lower bad cholesterol levels, resulting in better weight management.
- They have an ideal macronutrient content. Walnuts are low in carbs and high in protein. They also contain healthy fats, including omega-3 fatty acids. This macronutrient ratio encourages fullness and supports your exercise needs.
A 2017 study supported these health benefits. Specifically, the researchers found that the participants showed decreased appetite and hunger after consuming smoothies with walnuts. Scans also showed increased activity in the brain region that controls food cues.
Best ways to eat walnuts for weight loss
- Add walnuts to yoghurt. Creamy yoghurt and crunchy walnuts make a good breakfast or snack option. You can use Greek yoghurt, or if you’re following a plant-based diet, mix the walnuts in almond, oat, or coconut-based yoghurt.
- Make homemade trail mix. Combine walnuts with dried fruits for sweetness, like goji berries, apricots, or cranberries. For texture and extra fibre, throw in some air-popped popcorn, roasted chickpeas, or whole-grain cereal.
5. Pistachios
Pistachios are one of my favourite nuts to eat. I like their distinct taste and beautiful green-purplish colour. Best of all, they’re ideal for managing weight because:
- They are among the lowest-calorie nuts. Pistachios are low in calories and high in protein and fibre, which is excellent if you want to lose weight. Also, these nuts contain essential amino acids that our body cannot produce.
- They are rich in vitamin B6 and potassium. Vitamin B6 speeds up metabolism, regulates blood sugar levels, and curbs appetite. Potassium prevents water retention and inflammation.
Researchers confirmed the weight-loss benefits of pistachios. For instance, a 2020 study concluded that participants who ate a serving of pistachios daily had a lower BMI and waist circumference. They also observed healthy shifts in their food choices.
Best ways to eat pistachios for weight loss
- Enjoy in-shell pistachios as a snack. Shelling pistachio nuts is good for mindful eating and encourages you to consume them slowly. The leftover shells also serve as your calorie counter, indicating how many pistachios you’ve eaten.
- Add pistachios to your meals. These nuts are versatile. Try sprinkling some into your salads, yoghurt, oatmeal, or baked salmon.
Eat Nuts in Moderation
Nuts are among the best foods to eat for weight loss. So, don’t hesitate to include them in your healthy diet. For optimum benefits, always remember:
- eat nuts in controlled portions
- choose unsalted or lightly salted nuts
- enjoy a variety of nuts to get more nutrients
Check out our reviews for PhenQ and the Lady Shake for more healthy snack options.
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