Even though macadamia nuts are high in fat and calories, they can actually be a great addition to a healthy diet for weight loss. Some research suggests that tree nuts could even protect against weight gain, thanks to their ability to reduce appetite10, boost metabolism, and enhance the health of the gut microbiome.

According to Kelly Jones, M.S., R.D., CSSD, a performance dietitian, the unsaturated fats found in macadamia nuts can promote the release of certain hormones that help keep you feeling full. “Adding some to a meal low in fat may help with appetite regulation between meals,” says Jones.

Interestingly, one analysis in nearly 421,000 people found that increased intake of nuts11 was linked to a significant reduction in body weight, body mass index (BMI), and belly fat. Another study conducted by Sabaté and colleagues found that consuming macadamia nuts daily for eight weeks did not cause an increase in body weight12, body mass index, belly fat, or total body fat, despite their high calorie content.