Are Air Fryers Good for Weight Loss?

healthy salmon meal cooking in an air fryer

Are Air Fryers Good for Weight Loss?

Air fryers have become increasingly popular in recent years, with many people using them as a quick and easy cooking method. As a team of nutritionists who specialise in weight loss, many of our clients ask us if air fryers are good for weight loss. Below, we share our take on the trend…

Do you struggle with managing your weight? We can help you overcome your weight challenges, achieve your ideal weight and maintain it long term. Schedule a 25 minute complimentary call with us today to find out how.


Air fryers can be a useful tool for weight loss. They can reduce the amount of oil used to cook food, making switching from a deep fat fryer or pan frying to an air fryer a simple swap to reduce your calorie intake. People often refer to air fryers as being healthy because of their link to a low fat diet, but from a nutrition perspective we recommend aiming for a moderate fat intake. It’s about consuming the right types of fats in the right amount for you personally. You can read our guide to fats here.

Per gram, fat has more calories than protein or carbohydrates, which is why low fat diets have been popular in the past. But we now know better. Aim for balanced meals that optimise your macronutrient intake based on your own unique needs and circumstances. Here’s our guide on how to create a balanced meal.

Using an air fryer makes home cooking from scratch quicker and easier, which may encourage you to make more meals at home. This gives you greater control over the ingredients and portion sizes when compared to relying on convenience food or takeaways.


Reduced Cooking Time: Air fryers significantly reduce cooking time. Not only does this reduce the energy required to cook your food (a bonus for the planet and energy bills) but it also means that you’re more likely to find the time to cook your own healthy meals rather than turning to takeaways or ready meals when you’re feeling hungry or in a rush. 

Tastier Healthy Meals: Air frying makes cooking healthy, tasty meals easy. You can take most vegetables, add some dried herbs and / or spices, a little sea salt and olive oil and throw them in the air fryer. The same goes for proteins like fish, organic meat and tofu. We’ve shared some of our favourite recipes below.

Less Oil: One of the main benefits of air frying is that it significantly decreases the amount of oil absorbed into foods compared to deep frying. This can lead to fewer calories which can be helpful when following a calorie controlled diet.


Air fryers are an easy way to cook a wide variety of different foods. It’s important that you execute discretion when choosing what to cook. Focus on whole, nutrient dense foods, rather than using your air fryer to cook processed foods.

Don’t fall into the trap of thinking you’re ‘saving calories’ by using less oil, then end up eating bigger portions than you need. While being mindful of portion sizes is important, a calorie deficit is only one factor to consider. A sophisticated approach to weight loss requires more than just moderating your calorie intake.

Does it need cooking? The ease of air frying means that some people throw everything in it for a quick and easy meal. However, heating foods can destroy some of the vital nutrients. Consider how you are preparing each element of your meal and include some raw food where possible.


Air frying can help make healthy home cooking quicker and easier. The lower requirement for oil can also help you moderate your calorie intake. That said, in itself an air fryer is unlikely to be a solution for long term weight loss.

In our experiences, diets, gadgets and ‘hacks’ are not usually enough to be a long term weight management solution for people who have struggled with their weight. If you want to find out what might be holding you back from success, read our post on common weight loss blocks and weight loss resistance.


If you’ve just bought an air fryer and are not sure where to start, here are a few nutritionist-approved recipes to try at home:


Herbed Air Fryer Salmon Fillet. Serve with a substantial salad or roasted Mediterranean vegetables.

Air Fryer Egg Muffins. You can vary the fillings and use up any leftover vegetables you have in your fridge. Olives and sun-dried tomatoes make flavourful additions.

Almond Flour Chicken Tenders. Always choose organic chicken where possible.

Air Fryer Prawns With Lemon And Pepper. A delicious protein addition to a mixed salad. Serve with a lemon and olive oil dressing.


Crispy Air Fryer Brussel Sprouts. A versatile veg dish that pairs well with meat or fish dishes. Can also be eaten cold in salads.

Air Fryer Roasted Vegetables. Swap the vegetable oil in this recipe for olive oil.

Air Fryer Kale Crisps. A healthy alternative to crisps.

Crispy Air Fryer Cauliflower. An easy, tasty vegetable dish that pairs well with most meat and fish dishes. 


Schedule a complimentary 25 minute call to find out how we can help you overcome your weight challenges, reach your ideal weight and maintain it long term.

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Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.


To enquire about working with Stéphanie, please contact us.


Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


To enquire about working with Inna, please contact us.



Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


To enquire about working with Ania, please contact us.

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