5 Healthy Nuts for Weight Loss (Verified by a Dietician)

Yes, eating nuts can help you burn belly fat as a part of a general weight loss plan.

Multiple studies have proven that nuts help the overweight to reduce their overall body fat percentage, which includes stomach fat [1].

Another one found that supplementing nuts with peanut oil resulted in a 5% boost in calorie burning.

The studies noted that the difference occurred mainly among the overweight [2].

In another research comparing walnuts to a meal with fat from dairy sources, scientists found that participants who ate walnuts burned 28% more calories [3].

"People who eat more nuts weigh less and have less belly fat than those who don't eat them as often.” - Kim Yawitz, Registered Dietitian

Now, let's examine what makes nuts a great addition to your weight loss diet.

Nuts don’t just contain healthy sources of fats; they also promote satiety or the feeling of fullness.

This way, they help limit calorie intake, which is crucial in preventing abdominal fat accumulation.

In particular, studies have revealed that walnuts, peanuts, and almonds promote satiety (being full) and, thus, can reduce meal times during the day and cravings for unhealthy junk food [9].

Scientists have pegged this satiety effect on nuts’ high protein and unsaturated fat content [10].

They Can Stimulate Fat Loss Through Lower Fat Absorption

According to scientists, some nuts, like peanuts, have a lower absorption rate of their fat content, so they pass through the digestive system with some residual fat intact that gets excreted through fecal matter [11].

This is good for losing weight since it prevents excess fat from being absorbed.

Studies have found a calorie-burning property in nuts, such as walnuts, in that they increase energy expenditure and stimulate fat oxidation.

In particular, the studies found that walnuts were particularly efficient in promoting calorie burning by up to 28% just 5 hours after a meal [3].

Burning more calories prevents the conversion of excess food into fat and the accumulation of the same.

You now have a better grasp on why nuts can help you rapidly lose weight and trim that stomach fat. But let’s get a bit more specific.

Almonds have the highest protein and fiber content among tree nuts.

Dietary fiber contributes to the sensation of fullness, and protein promotes the growth of muscle, which helps in losing weight [18].

In addition to the proteins, almonds also contain heart-healthy fats, and antioxidants, all of which stimulate weight loss [19].

They also contain L-arginine, an amino acid that helps burn fat faster [20].

In addition to losing belly fat, almonds also promote gut health by promoting the survival of beneficial gut bacteria known as lactobacillus [21].

Eating 3-5 almonds daily is associated with higher fat metabolism and can help you lose weight. You shouldn’t eat too much of them, especially raw bitter almonds, as they can be quite dangerous in higher quantities.

“Bitter almonds contain a toxin known as glycoside amygdalin. When eaten, this toxin gets broken down into several compounds, including hydrogen cyanide — a toxic compound that can cause death.”

- Alina Petre, MS, RD

4. Peanuts

Peanuts are protein-rich; a property that promotes the feeling of fullness [22].

In an experiment examining the effect of peanuts, over 200 participants who ate peanuts snacks consumed fewer calories during the rest of the day than those who did not [23].

Peanuts also promote the loss of fat through fecal matter, which we established earlier in this article.

Pistachio nuts contain proteins that can help keep you full for long [24].

Protein is key to losing weight naturally. Its benefits in muscle building and fat burning are well known.

Pistachios also contain monounsaturated fats, which have long been proven to boost weight loss.

Like almonds and walnuts, pistachios are also good for your heart. They can help regulate blood sugar levels after a meal.

Studies comparing participants in a weight loss program who ate pistachios with others who did not, found a significant reduction in blood pressure and increased blood antioxidant levels in participants who consumed the nut [25].

Other healthy nuts that are good for weight loss include: