Mixed
Incorporating walnuts (providing ~15% of energy) into a reduced-energy diet yields weight loss comparable to a standard reduced-energy-density diet while providing superior improvements in LDL cholesterol and systolic blood pressure.
To lose weight and improve heart health markers, you can include walnuts in your diet. Aim for about 1.5 ounces (42 grams) daily if you are eating more than 1500 calories, or 1 ounce (28 grams) if eating less. This amount provides about 15% of your daily calories. This approach helps you lose weight just as effectively as a standard low-calorie diet, but it may also lower your bad cholesterol (LDL) and blood pressure more effectively. Ensure you are still in a caloric deficit and staying active.
These findings provide further evidence that a walnut-enriched reduced-energy diet can promote weight loss that is comparable to a standard reduced-energy-density diet in the context of a behavioral weight loss intervention. Although weight loss in response to both dietary strategies was associated with improvements in cardiovascular disease risk factors, the walnut-enriched diet promoted more favorable effects on LDL-C and systolic blood pressure.
Why this rating
Randomized controlled trial with high compliance (98%) and objective biomarkers, though limited to 6 months.
Source
Walnut consumption in a weight reduction intervention: effects on body weight, biological measures, blood pressure and satiety
Cheryl L. Rock et al. · Nutrition Journal · 2017
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