Some people avoid eating nuts when trying to lose weight for fear the fat and calories will add to their challenge. But new research shows that may be a mistake. Researchers at the University of South Australia found that those who added nuts to their low calorie diet were more successful at losing weight than those who avoided nuts.

Scientists theorize the reason the study participants who ate nuts were able to lose the weight is because the nuts were able to efficiently satisfy their hunger.

Scientists looked at the findings of seven randomized, controlled trials that looked at weight changes and glycemic control in energy-restricted (low calorie) diets. They found none of the studies showed an adverse effect to weight loss when nuts were included as part of the diet. Rather, four of the seven trials showed people who consumed between 1.5 and 3 ounces of nuts daily as part of their diet lost between 3 and 15 pounds more than those on low-calorie diets without nuts.

In the trials where there was no difference in weight loss between those who ate nuts and those who didn't, the amount of nuts consumed was typically lower than in the other four diets.

Australia is similar to America when it comes to healthy weight as approximately two out of three people are either overweight or obese. So the news about nuts is good for those wanting to eat less but might be afraid of hunger.

"People often avoid nuts when trying to lose weight because they think that the energy and fat content in nuts can contribute to weight gain," Professor Alison Coates said. "But in fact, nuts are rich in healthy unsaturated fats, plant protein and dietary fiber, all of which play a role in promoting satiety, and reducing excess calorie consumption. Nuts are associated with improved cardiovascular and metabolic health, better gut health and enhanced cognitive performance.

"Despite this, most Australians do not eat enough nuts, and 60% report eating none at all," Coates added. "If weight gain was a concern discouraging people from eating nuts—rest assured that this is not the case. Nuts do not cause weight gain. Furthermore, they do not adversely affect weight loss, rather they appear to assist it."

Fellow researcher Dr. Sharayah Carter said, "Nuts are an important part of many people's diets because they provide a taste and texture you can't find in other food groups, while also being a healthy, on-the-go snack. For people who enjoy eating nuts, knowing that they can help meet weight-loss goals, while also improving your overall health is a huge plus. It's also great for health professionals who can be confident in recommending nuts, in the context of a healthy diet, without concerns of an adverse effect on weight."

Click here to read more in the journal Nutrition Research Reviews.