Research has found that people who regularly eat nuts have less weight gain and a lower risk of obesity.

"Nuts are a great food for weight loss because they are full of healthy fats, which promote a feeling of satiety, contain a good amount of calories, but this is not a reason to avoid them, be aware of the servings and try to eat 1-2 meals a day,"says nutritionist Bianca Tamburello.

The benefits of almonds for weight loss

Almonds provide your body with a batch of high-quality nutrients that may help you achieve your weight loss goals.

"Two servings of almonds contain more than 7 grams of fiber,"says nutritionist Samantha MacLeod.

Fiber-rich foods such as almonds have been shown to help reduce inflammatory factors in the body.

Fiber-rich foods such as almonds are also associated with improved metabolism, a lower risk of heart disease and type 2 diabetes, improved digestive function, and possibly even a lower risk of colon cancer.

Two servings of almonds contain more than 12 grams of protein, which is great for helping you maintain muscle mass.

Other types of nuts for weight loss

Cashew nuts

Studies show that eating cashews may help you maintain a healthy body composition.

Walnut

Eating walnuts may activate the part of the brain that controls hunger and food cravings

Eating nuts about 30 minutes to an hour before a workout can be really beneficial for weight management. The protein and healthy fats help maintain your energy levels during exercise, allowing you to work out more efficiently and potentially burn more calories.