Do Walnuts and Almonds Help to Burn Fat?

Do Walnuts and Almonds Help to Burn Fat?

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Use walnuts and almonds to help you burn fat.

If you've been avoiding walnuts and almonds because you're on a diet, you may want to reconsider. While walnuts and almonds don't contain properties that magically melt your fat away, when part of a reduced-calorie weight loss diet, these healthy nuts may help you lose weight by keeping hunger away. Before starting any weight loss diet, consult with your doctor or a dietitian first for strategies that fit your specific health needs.


  • Walnuts and almonds can't magically melt your fat away. But they can assist in helping you lose weight on a low-calorie diet by aiding in hunger control.

Nut Nutrition

Both walnuts and almonds are a concentrated source of calories, but they're a good source of heart-healthy fats, fiber, vitamins and minerals.

A 1-ounce serving of walnuts, about 14 halves, has 190 calories, 19 grams of fat, 4 grams of protein, 4 grams of carbs and 2 grams of fiber. Walnuts are also a source of omega-3 fatty acids, which are are essential fats that promote heart health and may improve cognitive function to reduce your risk of Alzheimer's disease and dementia.

A 1-ounce serving of almonds, about 23 kernels, has 165 calories, 14 grams of fat, 6 grams of protein, 6 grams of carbs and 4 grams of fiber. Almonds are an excellent source of vitamin E, which is a fat-soluble vitamin that acts as an antioxidant in your body to protect your cells against oxidative damage.

Walnuts, Almonds and Weight Loss

Research shows that walnuts and almonds may help with weight loss. A 2014 study published in the Journal of Research in Medical Sciences investigated the effects of a low-calorie diet with and without almonds on weight loss in a group of overweight and obese women. The researchers found that the women who followed the low-calorie diet with almonds lost significantly more weight than the group not eating the almonds - 7 pounds versus 2.5 pounds, respectively - over the 3-month study period. In addition to the weight, the almond-eating group also had improved blood sugar, cholesterol and triglyceride levels.

A similar study published in 2017 in Nutrition Journal was conducted with walnuts, but the weight loss results weren't as dramatic. Both groups following the reduced-calorie diet, with or without walnuts, lost about the same amount of weight over the six-month study period. However, in addition to the weight loss, the walnut eating group had a greater improvement in blood pressure and cholesterol than the walnut-free group.

Weight Loss Benefits

Walnuts and almonds may help with weight loss due to their protein and fiber content, because both of these nutrients improve satiety for better hunger control. The hunger monster may be your biggest enemy when it comes to weight loss. Adding foods that help you feel satisfied may help you stick to the plan and reduce the risk of overeating.

Adding Walnuts and Almonds

Walnuts and almonds make a healthy addition to any weight loss plan, but they're still high in calories. Eating too many calories from any source can slow down your weight loss.

To stay on track, don't eat from the package of nuts. Instead, portion out a 1-ounce serving and put the rest away. Walnuts and almonds make healthy and satisfying snacks by themselves. Or you and can stir them into your hot cereal at breakfast, sprinkle them into yogurt at lunch or toss them into your salad at dinner.