A recent review suggests that including nuts in a weight-loss diet might help you shed extra pounds more effectively. According to researchers, individuals who consumed 1.5 to 3 ounces of nuts such as almonds, peanuts, pistachios, or walnuts daily as part of a calorie-restricted diet lost more weight compared to those who didn't include nuts in their diet.

Participants in "nut-enriched" diets lost an additional 3 to 16 pounds compared to those on nut-free diets, according to the findings.

"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," said Alison Coates, senior researcher and dean of research in allied health and human performance at the University of South Australia.

However, it appears that nuts might help curb hunger more effectively. "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," Coates explained in a university news release. "Nuts are associated with improved cardiovascular and metabolic health, better gut health, and enhanced cognitive performance."

For the review, researchers analyzed the findings of seven randomized controlled trials involving diets that reduced food intake by 240 to 1,000 calories a day. The studies, which lasted from a month to a year, involved 676 overweight or obese individuals.

None of the studies indicated that nuts hindered weight loss. In fact, four studies showed that nuts helped participants lose even more weight.

The review, which was published in the journal Nutrition Research Reviews, was not funded by the nut industry.

"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," said study co-author Sharaya Carter, an adjunct research fellow at the University of South Australia.

"For people who enjoy eating nuts, knowing that they can help meet weight-loss goals while also improving overall health is a huge plus," Carter added. "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.