The 5 Best Nuts for Weight Loss, According to Nutritionists—Plus How to Eat Them for Better Results
Find out how to consume each pick to maximize its nutritional benefits
Nuts are not only tasty snacks that pack a crunch, they also provide a plethora of health benefits—and that includes key nutrients for weight loss. There are so many varieties to choose from, each with unique tastes and textures and many containing important vitamins, minerals and more. If you’re looking to maximize the fat-burning value, experts suggest focusing on these five best nuts for weight loss.
How nuts fit into a healthy weight loss diet
Like any other food, all nuts should be eaten in moderation as they are generally calorie-dense. Still, they can contribute to a balanced diet due to their protein and healthy fat content.
“Studies have found that nuts aid in weight loss, especially when they replace a less nutrient-dense snack such as chips, crackers or sweets,” says Shelley Balls, RDN with Flawless Bloom. “Getting a good variety of all of the nuts is the most beneficial for your health because you will also be obtaining a variety of nutrients.”
Woman's World Answers
The 5 best nuts to eat for losing weight
Here are our experts’ top picks for which nuts have the most weight loss-boosting effects, plus how much the serving sizes they recommend for optimal results.
Almonds
Out of all nut types, almonds take the top spot for weight loss. They have a significant impact on appetite control thanks to their protein and fiber, which increase satiety to keep you fuller and help reduce overall calorie intake, explains Trista Best, RD at Balance One Supplements.
Almonds also help prevent energy crashes and cravings as they contribute to blood sugar regulation, adds Best.
And, while almonds are already lower in calories than walnuts or cashews per serving, some fats in almonds are also not fully absorbed, so you get fewer calories than it says on the label, she says.
How to eat almonds for weight loss: Best suggests consuming around 23 almonds (1 oz or 28g) per day, daily or most days of the week. Her pro tip? Pair with a fruit or veggie for a hunger-satisfying snack.
Walnuts
Walnuts contain the most healthy omega-3 fats out of all nuts, says Balls, and these healthy fats are essential for appetite control.
Omega-3s also may reduce inflammation and support fat metabolism, adds Best. They are higher in calories than pistachios or almonds, she notes, but their strong anti-inflammatory profile makes them especially helpful if inflammation is affecting your weight loss.
How to eat walnuts for weight loss: Best suggests having 14 halves (1 oz or 28g) of walnuts three to five times per week, and sometimes chopping them into oatmeal or salads to add volume and satiety.
Pistachios
Pistachios are the lowest calorie nut per ounce (about 160 calories), explains best. However, they also have the best volume-per-calorie ratio, so you feel like you’re eating more, she notes.
What’s more, the process of taking the nuts out of their shells slows you down, which helps harness mindful eating and can lead to fewer calories consumed.
How to eat pistachios for weight loss: Aim for about 49 pistachios (1 oz or 28g) three to five times per week or daily in small portions, advises Best.
Peanuts
Technically a legume, but nutritionally a nut, peanuts provide the most protein among common nuts, says Dawn Jackson Blatner, RDN, co-author of Six Factors to Fit: Weight Loss That Works for You! In addition to helping you feel satisfied, protein is crucial to maintain lean muscle mass, which helps rev up your metabolism.
How to eat peanuts for weight loss: Blatner recommends around 35 peanuts (1 oz), and opting for unsalted, dry-roasted nuts.
Cashews
While slightly higher in carbs than other nuts, cashews are a good source of magnesium, which is involved in blood sugar control and fat metabolism, explains Best. The creamy texture can also help satisfy cravings for rich, fatty foods in a healthier way, she adds.
How to eat cashews for weight loss: Best recommends having about 18 cashews (1 oz or 28g) two to four times per week.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
