The benefits of walnuts to lose weight and three recipes to include them in your daily diet


Sara Flamenco

when we think of
slim down A diet rich in fruits, vegetables, grilled fish comes to mind… what we are not very clear about is where to include nuts. we know they are
healthyYes, but we have always heard that they should be eaten in moderation because they are fattening. And yes, the truth is that you have to eat them in moderation, but not only do they not make you fat, but if you know how to include them in your diet, they can help you lose weight. That is the case of the
walnutsa food as tasty as it is healthy and nutritious.

It is true that nuts contain
fat, but the good news is that it is unsaturated fat, the so-called ‘healthy fat’ that you must consume daily for the proper functioning of the body. Of course, remember that you should only eat a portion of
30 grams per daythe equivalent of a handful, because if you go too far you could have the occasional problem with the extra kilos.

Benefits of walnuts for weight loss

satiating effect

Eating a handful of nuts causes an effect
satiety that lasts for hours, so you eat less at the next meal (and between meals, of course) and the daily caloric count is easy to be lower. This effect is due to its high content of
vegetable fats healthy.

Bowl with peeled and in-shell walnuts. /

Image by stockking on Freepik.

Reduces belly fat

The consumption of nuts is related to a lower accumulation of fat in the waist. If you stop accumulating this
fatthe percentage of muscle mass increases, which is beneficial for multiple reasons, including that the muscle consumes more energy, so you burn more

Reduces appetite hormones

Include in your diet foods rich in
healthy fats such as walnuts helps control appetite by decreasing the amount of
ghrelin, the hormone that increases the feeling of hunger. In addition, it increases the amount of
PYYa hormone related to the feeling of satiety.

Reduce the cholesterol

The unsaturated fat contained in walnuts is of the polyunsaturated type with a high percentage in
Omega 3 (such as salmon), a lipid that the body needs and cannot produce. Omega 3 are essential for the proper functioning of the nervous system, they help to raise the
good cholesterol and protect you from cardiovascular diseases.

High nutritional value

This dry fruit is also rich in
antioxidantsproteins of vegetable origin and
fiber, which makes it an ideal food to include in your healthy breakfast. In addition, they are a source of magnesium and phosphorus. A serving of walnuts provides 11% of the RDA for magnesium and 10% for phosphorus.

Three recipes with nuts that help you lose weight

Zucchini and apple spaghetti with avocado and walnut pesto

Zucchini and apple spaghetti with avocado and walnut pesto. /

Image from Freepik.




We start by making the pesto sauce. Place the basil, oil, nuts, avocado and nutritional yeast in a food processor and blend everything. Salt to taste and add a few drops of lemon so that the avocado does not oxidize. Booking.


With the help of a vegetable spiralizer, cut the zucchini into spaghetti shapes and lightly sauté them in a pan with a drop of oil.


Shape the apple into spaghetti as well, but first core it and cut it in two horizontally to make it easier.


Place the spaghetti of two types in a bowl together with the arugula and mix it all with the pesto sauce. Add some chopped nuts on top and eat.

Kale salad with chickpeas and walnuts

Kale salad with chickpeas and walnuts. /

Image by Racool_studio on Freepik.




Wash and cut the kale leaves, discarding the tough stems. Place it in a bowl.


Add the lemon juice and a tablespoon of mayonnaise and mix. After a few minutes, the kale will have reduced in size and lost its stiffness.


Add the diced apple, the chickpeas, the chopped walnuts, the cranberries and the remaining tablespoon of mayonnaise and mix well.


Serve with a handful of sesame on top.

Spinach and walnut cannelloni

Spinach and walnut cannelloni. /

Thymolina image on Freepik.


  • 20 sheets of pasta for precooked cannelloni

  • 1.2 kg of fresh spinach

  • 100 g grated cheese

  • 80 grams of butter

  • 250 ml of milk

  • 1 Cup walnut finely chopped

  • 2 garlic cloves

  • 10 gr of wheat flour

  • 15ml olive oil

  • Salt and pepper



First we are going to make the béchamel. Add the butter to a pan and, when it melts, add the flour to lightly toast it before adding the milk little by little while stirring all the time so that there are no lumps. When you get a slightly thick and homogeneous sauce, add salt and pepper to taste.


Chop the garlic cloves finely and redo them. Before they burn, add the walnuts and spinach with a pinch of salt and cook until the spinach is done and has reduced in size. Add a few tablespoons of the béchamel that you have made so that the filling is lighter.


Fill the cannelloni with the spinach mixture you just made and place them in a baking dish.


Cover them with the remaining béchamel and put the grated cheese on top. Put them in the oven at 220 degrees for 10 minutes.