Nuts: The Ultimate Weight Loss Superfood

Can We Eat Nuts in Summer?

While some people avoid nuts in summer fearing heat and heaviness, the key is portion control and timing. A handful of soaked almonds in the morning, or a trail mix snack around 5 PM, can boost metabolism without causing heat or discomfort. Avoid roasted or salted versions; instead, go raw or lightly dry-roasted.

In Indian households, dry fruits and nuts are often offered as a sign of love—whether it’s badam in warm milk or a fistful of kaju during festivities. But did you know these crunchy bites can also support your weight loss journey?

Top 5 Nuts Nutritionists Recommend for Weight Loss

Almonds – The King of Weight Loss Nuts (Badam)

Almonds are high in protein and fiber, which means they keep you full and satisfied. They also support blood sugar regulation, helping you avoid those mid-day chai pakora cravings.

How to eat almonds:

Soak 6–8 almonds overnight and eat them on an empty stomach for better digestion.
Or carry 23 raw almonds (28g) in your office dabba for a midday snack.
Pair with a fruit like apple or cucumber for better results.

✅ Summer tip: Soaked almonds are cooling and ideal for summer consumption.

Cashews – Creamy But Controlled (Kaju)

Cashews feel indulgent but have their place in a healthy diet too! They are rich in magnesium, which helps with blood sugar balance and fat metabolism.

How to eat cashews:

15–18 cashews (28g) twice a week is enough.
Add to sabzis, coconut-based chutneys, or snack with raisins for balance.

⚠️ Summer tip: Cashews are slightly ushna (heating), so limit intake in peak summer.

Peanuts – The Protein Powerhouse (Moongfali)

Technically a legume, but behaves like a nut! Peanuts are rich in protein, helping maintain muscle mass and improve metabolism—essential for weight management.

How to eat peanuts:

30–35 plain, roasted peanuts (28g) as a mid-morning or post-workout snack.
Mix with murmura (puffed rice) or sprouts for a desi-style trail mix.
Skip salted or fried versions!

✅ Summer tip: Fine in moderation, but excess peanuts can cause heat. Balance with cooling foods like curd or cucumber.

Pistachios – The Mindful Munching Nut (Pista)

Pistachios are low in calories and high in fiber. Since they come in shells, they slow you down and promote mindful eating, so you feel satisfied with less.

How to eat pistachios:

40–50 pieces (28g) is a healthy portion.
Great as a tea-time snack instead of namkeen.
Avoid salted variants. Go for plain, unshelled pista.

✅ Summer tip: Light on the stomach and cooling. Great for warm weather snacking.

Walnuts – Omega-3 Rich Supernut (Akhrot)

Walnuts are brain food—but they’re also great for reducing inflammation, boosting fat metabolism, and fighting belly fat. Rich in omega-3 fatty acids, they’re especially good if you lead a sedentary or stressful lifestyle.

How to eat walnuts: