4 Best Nuts for Weight-Loss and a Healthy Lifestyle

You might consider nuts as fattening and full of cholesterol but in fact, they can be quite healthy for your overall health. If you are struggling with weight, you should start working towards a healthier lifestyle that consists of healthy food items by lowering your processed fat intake and increasing the good fats like nuts. 

Why Are Nuts A Good Choice in A Healthy Diet? 

Nuts are superfoods that consist of high levels of antioxidants that help you keep your body in good condition. Obviously, you need a good amount of fiber, proteins, monounsaturated fats, vitamins, healthy carbs, and other minerals that can help you lose weight and get rid of that abdominal fat. 

Since they are a natural source of vitamins and minerals, it is natural for a person to significantly improve their skin, hair, hormones, and other parts of the body. So let’s take a look at the best nuts for weight loss.

Best Nuts for Weight Loss

If you are looking for something healthy to munch on while watching your weight or being on a strict diet, these nuts will help you lose weight and become a more glowing, healthier version of yourself: 

  • Cashews 
  • Walnuts 
  • Almonds 
  • Pistachios 

Let’s see how. 


Cashews, mild in flavor and creamy in texture, these nuts are one of the best and most consumed nuts of all time. Whether you want to consume them mildly roasted or turn cashew flour into pancakes, it is all up to you. 

Nutrition in Cashews 

A single ounce of cashews comprise of the following nutrients: 

  • 155 calories 
  • 1 gram protein 
  • 14 grams of fat 
  • 9 grams carbohydrates 
  • 1 gram sugar 
  • Less than 1 gram fiber 

Recommended Serving Size of Cashews 

The recommended serving size of cashews is one ounce which is approximately equal to 18 cashews. 

Cashews for Weight Loss 

Cashews have plenty of magnesium which is important for the regulation of metabolism. They will assist you in losing weight by helping you burn more carbohydrates. Although cashews are not that rich in protein, they can provide you with sufficient amounts to complete your daily protein requirements. Try to avoid raw cashews that come straight from the plant but the ones you find online or packaged in your store are completely fine. 


The king of dry fruits, almonds can be a healthy snack for sure but they will also prevent you from overeating and unwanted cravings. 

Nutrition in Almonds 

A single ounce of almonds comprise of the following nutrients: 

  • 162 calories 
  • 6-gram protein 
  • 13 grams of fat 
  • 9 grams carbohydrates 
  • 3.5 grams of fiber

Recommended Serving Size of Almonds

The recommended serving size of almonds is one ounce which is approximately equal to 23 almonds.

Almonds for Weight Loss

Almonds are extremely healthy for you. Rich in proteins, healthy fats, mono, and polyunsaturated fats, almonds can actually help you reduce your insane levels of LDL cholesterol. They are rich in Vitamin E, which is great for your hair, skin, and even metabolism. People who consumed almonds before breakfast have shown to have relatively lower blood sugar than those who don’t. It is also extremely beneficial for the eyes. 


They might look fattening but, when consumed in a controlled quantity, walnuts can be a great snack. Many people only eat walnuts as a topping for their favorite brownies but, you can toss them in a salad or just eat them by themselves – without the brownies of course. 

Nutrition in Walnuts 

A single ounce of walnuts comprise of the following nutrients:

  • 182 calories  
  • 4-gram protein
  • 18-gram fat
  • 4-gram carbohydrates 
  • 2-gram fiber

Recommended Serving Size of Walnuts 

The recommended serving size of walnuts is one ounce which is approximately equal to 8 walnuts.

Walnuts for Weight Loss 

Just like other nuts, walnuts are of course healthy for the heart because of their abundance of unsaturated fats. Apart from that, walnuts are known to control your appetite because they are rich in omega-3 fatty acids as well as plant-sterol that help suppress cravings unwanted feelings of hunger. This will trigger weight loss. 


Salty flavored, delicious to munch on, pistachios are amazing and a divine snack that everyone genuinely loves. A scrumptious addition to your everyday snacks, you can have pistachios every day and not feel guilty. Just make sure you remain under the recommended serving. 

Nutrition in Pistachios

A single ounce of pistachios comprise of the following nutrients: 

  • 156 calories 
  • 12.5-gram fat 
  • 6-gram protein 
  • 8-gram carbohydrates 
  • 3-gram fiber 

Recommended Serving Size of Pistachios 

The recommended serving size of pistachios is one ounce which is approximately equal to 49 pistachios.

Pistachios for Weight Loss 

Pistachios are one of the best-known nuts if you want to lose weight. There are many different variants of pistachios available in the market but the ones in-shell is the best and healthiest versions of the many that you can find. Just make sure that you are not over-consuming pistachios because they are quite easy to overeat. Pistachios have a good quantity of protein. This is why they are quite healthy and can help you stay full for a long period of time. 

Healthy Nut Recipes for Your Weight Loss Routine 

Tired of the old salads with leafy vegetables? Forget it. You can actually have delicious yet healthy recipes with your favorite nuts.

Nut Bars 

Nut bars are crunchy, sticky, and scrumptious ways of saying that you love nuts and want to enjoy them every day. 

  • Choose your favorite nuts 
  • Grease a baking tray with parchment paper 
  • Bake your nuts at 350oF for at least 8 minutes 
  • Heat honey, maple syrup, and a pinch of salt until they reach a thick consistency 
  • Mix the nuts in your syrup; spread them on the tray to cool. 
  • Cut into bars and consume one each day. 

Oatmeal and Walnut Cookies 

Protect your heart (and waistline) with oats and walnuts with these delicious cookies. 

  • ½ cup granulated sugar and ⅓ cup brown sugar 
  • ¼ cup unsalted soft butter 
  • 1 egg
  • 1 cup rolled oats 
  • Pinch of salt 
  • 1 tsp vanilla 
  • ¼ cup chopped walnuts
  • Cooking spray 
  • Raisins 
  • Beat your eggs, sugar, and vanilla 
  • Add the other ingredients except for the cooking spray 
  • Spread on a baking tray sprayed with cooking spray 
  • Bake for 350oF for at least 12 minutes

Spiced Cashews

Spiced cashews are an amazing and healthy treat and one of the best nuts for weight loss. Adding different spices will enhance the flavor of mild and creamy cashews. Just make sure that you remain under your recommended intake because these nuts can be a bit hard to resist. 

  • Take the basic pantry spices like curry spice, salt, garlic powder, sea salt, cayenne pepper, etc. 
  • Choose your favorite oil from coconut oil, olive oil, or just use butter 
  • Take raw cashews (store-bought) 
  • On a tray lined with parchment paper, roast your nuts coated with spices at 3520oF for 10 to 12 minutes. 


Nuts are extremely healthy for human health. Not only are you able to lose weight by eating the recommended size of nuts along with a healthy diet, but you can also enjoy the great benefits like great hair, skin, and hormones. Include nuts in your daily diet with healthy recipes and you will experience the great benefits of consuming vitamin-rich, mineral-packed bite-sized goodies. You can make delicious recipes like cashew flour pancakes and more. 

Which is your favourite of these nuts for weight loss?

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