What you’ll learn:

• Nuts are packed with protein, healthy fats, and fiber, which can help you feel satisfied, making them a good tool for weight loss in moderation.
• Portion control and factoring nuts into your daily calorie count is important because nuts are high in calories and fat. 
• Nuts also contain healthy fats, like omega-3s, which support heart health. 

Can nuts be a part of a weight loss plan? Absolutely! Including a variety of nuts in your weekly diet, along with a calorie deficit, can contribute to weight loss. Nuts are packed with protein, fiber, and healthy fats, offering a satisfying crunch and helping you feel full and energized throughout the day. 

Just don’t go overboard. Even though nuts can be satisfying, they also have a high-calorie content—this is why Noom classifies nuts as an orange food. Orange foods are the most calorie-dense and should be eaten less frequently and in smaller portions. 

Let’s explore how to incorporate them into your day to achieve the best results for your health and weight and how Noom can help.

Can nuts help you lose weight?

Nuts are rich in healthy fats, protein, and fiber—a combination that can help you feel satisfied, leading you to eat fewer calories. 

Research has shown that eating about one handful of nuts daily (about an ounce) can help you manage your weight and prevent weight gain as you age. The combination of fiber and protein in nuts may keep you full and help prevent overeating. 

Remember, portion control and tracking the amount of nuts you eat is key. By including a moderate amount of nuts in your meals and snacks throughout the week, you can enjoy their satisfying crunch and flavor while still losing weight.

Can nuts boost your metabolism?

No, nuts don’t directly boost your metabolism. However, they are rich in minerals like magnesium and selenium, which play important roles in supporting metabolic function. Studies show that eating nuts in moderation does not contribute to weight gain and may even help with weight management due to their ability to promote satiety and reduce overall calorie intake.

Remember, everyone’s needs are different. With the right approach, these nutrient-dense snacks can be valuable in your weight management toolkit.

How many nuts should I eat per day? 

A single one-ounce serving a few days per week is recommended, and you should factor that into your daily calorie needs. The trick to eating nuts is to master portion control. Here are some tips so that you don’t overdo it:

• Aim for about one ounce (28 grams) per serving, which is roughly:

• 49 pistachios (in shells): 160 calories
• 24 almonds: 164 calories
• 18 cashews: 157 calories
• 14 walnut halves: 185 calories
• 10-12 macadamia nuts: 200 calories
• Use a small container or snack-sized bag to pre-portion your nuts.
• Use a food scale until you can eyeball portions accurately.

Are nuts high in fat?

While nuts are somewhat high in fat, much of it is unsaturated. These “healthy” fats, including monounsaturated and polyunsaturated fats, play a crucial role in lowering LDL (or “bad”) cholesterol, supporting heart health, and supplying essential fatty acids that the body can’t produce on its own.

Unsaturated fats have been linked to a lower risk of heart disease and better overall cardiovascular health. Some nuts, like walnuts, are especially noteworthy as they contain omega-3 fatty acids. These beneficial fats promote heart health, strengthen cell membranes, and may even enhance brain function.

Fun fact: Walnuts are one of the richest plant-based sources of omega-3s.

Healthy ways to add nuts to meals and snacks

Now that you’ve discovered the health benefits of nuts, let’s explore how to integrate them into your meals and snacks. One good tip is to swap out other high-calorie toppings or snacks for nuts. For example, try slivered almonds instead of croutons on salads, a handful of roasted pistachios instead of potato chips, or chopped walnuts instead of granola on yogurt. 

Breakfast

Starting your day with nuts can set you up for success. Nuts give you essential nutrients that help you stay focused and provide stable energy throughout the day. The fiber and healthy fats in nuts can help you feel full longer, regulating your appetite. 

Easy ways to incorporate nuts into your breakfast

• Add a sprinkle of chopped nuts to your bowl of oatmeal or yogurt for a little crunch and healthy fat. 
• Add a tablespoon of nut butter to a smoothie for extra protein and flavor.

Recipes to try

• Search for Carrot Cake Overnight Oats in Noom’s recipe finder for a flavor-packed breakfast recipe that tastes like dessert.
• Noom’s Avocado Pistachio Smoothie is a unique creamy emerald green smoothie that could become your new favorite. Here’s a good substitute if you don’t have the app.

Lunch

When added to lunch, the protein and healthy fats in nuts may help curb cravings that lead to unhealthy snacking later in the day.

Easy ways to incorporate nuts into your lunch

• Toss a few toasted walnuts on salads or add chopped hazelnuts to a grain bowl. 
• Use them to replace croutons for a great crunch with more nutrients.

Recipes to try

• Make a batch of Roasted Butternut Squash Soup on the weekend and top it with toasted pine nuts for a quick mid-week lunch. If you don’t have Noom, try this version topped with spiced pistachios.
• Noom’s Crisp Celery and Pear Salad is easy to prepare and loaded with flavor and texture from roasted walnuts. 

Afternoon snack

Feeling that mid-afternoon slump? Nuts can be a quick go-to snack. They provide lasting energy without causing big spikes and drops in blood sugar. Plus, nuts are easy to carry and require no refrigeration, making them a convenient snack for people with busy lifestyles.

Easy ways to incorporate nuts into your snacks

• Keep pre-portioned one-ounce containers of nuts in your bag for a quick bite when you’re hungry. Pair with a piece of fruit for a well-balanced snack.
• Create your own Noom-approved trail mix by combining your favorite nuts with dried fruits, seeds, and dark chocolate. 
• For a simple salty-sweet snack, top apple slices with nut butter, blueberries, dark chocolate, and a sprinkle of cinnamon.

Recipes to try

• Looking for a flavor-packed snack for on-the-go energy? Search Pumpkin Seed, Almond, & Cherry Bars in Noom’s recipe database. Or try these Healthy Flourless Almond Butter Cookie Bars.  

Dinner

Adding nuts to dinner could keep you full through the night. Nuts can be a main ingredient in plant-based or grain-based side dishes. 

Easy ways to incorporate nuts into your snacks

• Toss some nuts into a stir fry for a more texture and nutty flavor. Cashews and peanuts pair well with chicken, bell peppers, and snow peas. 
• When mixed with breadcrumbs, nuts add a crunchy topping to fish or chicken. 

Recipes to try 

• Search Noom’s recipe database from Crispy Trout Amandine, or try this recipe for a simple and classic way of preparing fish that will become your new favorite. 
• Use cashews or macadamia nuts to make our Vegan Mac n Cheese. It might even fool the most die-hard cheese lover. 

Dessert

A tablespoon of nuts can bring a healthy dessert to another level. And they could keep you from mindless snacking after dinner.

Easy ways to incorporate nuts into your dessert

• Add a tablespoon of chopped nuts to low-fat pudding or brownies for a crunchy treat.
• Toss some toasted nuts into a low-fat pie crust to add texture and flavor. Search “Chocolate Cream Pie” in the app to see how to do this, or try this Healthy Chocolate Pie recipe.

Recipes to try

• Our Enlightened Brownies are packed with chocolatey flavor and have a little crunch for just 175 calories per serving. You can also try these Healthy Walnut Brownies.
• Who needs ice cream when you can make our Whip-It-Good Banana Split? It’s a simple combination of sugar-free chocolate pudding mix, bananas, fat-free whipped topping, and a sprinkle of chopped peanuts. 

What’s the best nut for weight loss?

There is no single “best” nut for weight loss. If you track your calories and eat in moderation, all nuts can be part of a healthy diet. Each type of nut has its health benefits. You can eat a variety of nuts as part of your weight loss plan as long as you’re mindful of your portions and keep your calorie intake in check. Here’s how common nuts compare ounce for ounce:

• Cashews (155 calories) are rich in heart-healthy monounsaturated fats. They can also give a creamy texture to dairy-free sauces and snacks. 
• Hazelnuts (178 calories) – Hazelnuts are packed with healthy fats, fiber, and antioxidants, particularly vitamin E, which promotes skin health. 
• Almonds (160 calories) – Almonds can help you feel full and are high in fiber and vitamin E. 
• Pistachios (160 calories) – You’ll get more nuts per serving with pistachios because they have fewer calories per nut. Plus, peeling off those shells reduces how quickly you can eat them. 
• Peanuts (161 calories) – Though technically a legume, peanuts are usually treated like nuts. They are an excellent source of healthy monounsaturated fats and may help lower cholesterol.
• Walnuts (185 calories) –  As mentioned, walnuts are abundant in heart-healthy omega-3s. A study found that incorporating walnuts into a reduced-calorie diet led to weight loss and cardiovascular benefits, including improved LDL cholesterol levels and lower blood pressure.
• Brazil nuts (190 calories)  Brazil nuts are rich in antioxidants, particularly selenium. These compounds have powerful antioxidant and anti-inflammatory properties that may help reduce the risk of heart disease and cancer.
• Pine nuts (191 calories) – Pine nuts are a good source of magnesium, which can help reduce muscle cramps and fatigue.
• Pecans (196 calories) – Pecans are one of the highest-calorie nuts per one-ounce serving, but they’re loaded with antioxidants and healthy monounsaturated fats. A study suggests that eating a handful of pecans daily in exchange for other fatty foods may promote improved cardiometabolic health.
• Macadamia nuts (204 calories) – Because macadamia nuts have more calories per serving, portion them carefully. 

How to snack smarter with Noom’s balanced approach

Whether you snack on nuts in the morning for an energy boost, as a midday pick-me-up, or in the evening to curb cravings, they can be a great addition to your weight-loss journey. With the right portion (about one ounce), you can enjoy their nutrients without going overboard on calories.

Nuts are packed with healthy fats, fiber, and protein, which help keep you full and satisfied. So, go ahead and enjoy them—but remember, like everything in Noom, it’s all about balance.

Noom’s comprehensive approach can help you identify the best ways for you to incorporate nuts into your day. Noom’s tools and resources can help you track your food intake, monitor your progress, and make informed decisions about when and how to include nuts in your diet.

You can achieve sustainable weight loss by combining mindful eating habits, regular physical activity, and a balanced diet. With Noom, we can help you create a personalized plan that fits your unique lifestyle and goals. Find out how it can work for you!