“A small handful of nuts (30–50 g) each day is not associated with a weight gain, and may also help reduce the risk of obesity. The healthy fats in nuts can help you feel fuller, which helps to control appetite.
And since some fat is trapped in the fibrous structure of the nut, it passes through the body rather than being digested.
Nuts can be part of a healthy diet to maintain or even lose weight, as long as your overall KJ intake does not increase. Eating a handful of nuts as a substitute for less healthy foods such as muffins, biscuits, cakes, chips, chocolate and so on.”