Either alone or sprinkled on a meal, nuts can make a healthy weight loss snack.
While higher in calories than other snacks, they are a good source of healthy fats that can play an important role for anyone looking to lose weight.
“The fat and protein in nuts help keep you full, so you don’t need to eat a lot to get the weight-loss benefits,” says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor.
Eating nuts can also help you not overeat,” he says.
Here are four of the best to incorporate into your diet, along with his top picks.
What is the No. 1 is very healthy for weight loss?
While there are a few nuts Rizzo would recommend for weight loss, one stands out among the others because of the amount you can plant while benefiting from many nutrients.
Pistachios
Pistachios are packed with protein and can be chopped to make a crunchy topping for a healthy meal.
At six grams per ounce, pistachios are packing tons of protein. They are also high in vitamin B6, which helps in brain development and immune system health, according to the Mayo Clinic.
“Because they’re small, a one-ounce serving is about 49 nuts,” Rizzo points out. Compared to the same serving size of almonds, that number goes down to 23 nuts. Now, Rizzo isn’t telling you to count your nuts, but you can eat more pistachios than you can other nut options and it helps to make sure you’re not feeling deprived.
When you’re feeling peckish pistachios make a perfect snack on their own or they can be mixed with seeds for a healthy, high-fiber meal.
Cutting them up makes a hot meal of chicken and fish to add protein to your next meal, and they can also add a delicious flavor to chicken salad and vegetables.
Best nuts for weight loss
If pistachios aren’t your thing or you’re looking to mix up your snack options, there are a few other options Rizzo says will keep you full.
Almonds
Almonds can be roasted or added to a salad for added protein.
Like pistachios, almonds also contain 6 grams of protein per ounce which helps you feel full after a meal and helps with muscle growth.
They are also a versatile option that can be enjoyed alone or with a larger selection of meals.
“I like to snack on almonds between meals, add them to salads and oatmeal, and toast them with cinnamon and a drizzle of maple syrup for sweetness,” Rizzo said.
Nuts
Nuts can be a quick source of protein.
Another option high in protein, nuts pack seven grams per ounce to help stave off hunger.
They are technically legumes, but are often celebrated among nuts.
“You can add nuts to your homemade smoothies or mix coconut butter into smoothies or overnight oats,” says Rizzo. “Choose natural peanut butter that is low in salt and without any additives such as sugar or fat.”
Walnuts
Walnuts are full of healthy fats.
Walnuts don’t have as much protein as other nuts at 4 grams per ounce, but they’re packed with 18 grams of healthy fats per ounce to help lower cholesterol and triglycerides, the fat cells that store energy.
A one-ounce serving has about 185 calories, compared to about 165 calories for almonds, so you don’t need a lot of walnuts for a healthy boost.
“A little bit of nuts goes a long way in curbing hunger,” says Rizzo.
Since they are low in fat, Rizzo recommends grinding them into dips to make them thicker. Walnuts can also be used in place of pine nuts to make pesto for pasta and chicken.
This article was published on TODAY.com