Top 8 Dry Fruits for Weight Loss You Must Try
Health is a major concern for all of us. When it comes to this department, we want the best for ourselves and our families. To maintain a healthy body, it is important that we maintain the right weight and lose the extra pounds if needed. While there are a lot of tips and tricks to lose weight, one part that we all struggle with is controlling our urge to eat impulsively. Be it snacks or unhealthy food, giving that up is tougher than doing those pull-ups. So, what if we told you that you can still continue to snack, all the while losing weight! When you incorporate dry fruit for weight loss into your daily routine, you substitute your high-calorie snacks with their healthy versions.
In this blog, we learn about how dry fruits can help us lose weight and what are some of the best options for you to achieve your fitness goals.
Are Dry Fruits Good for Weight Loss?
When thinking about weight loss, our usual go-to ideas are joining the gym or starting a strict diet. dry fruit for weight loss is not the first option in our minds. dry fruits like dates, raisins, prunes, etc are healthy and nutritious snacks that contain the goodness of a normal fruit condensed in a smaller packet. But, are dry fruits good for weight loss? Studies have shown that people who regularly eat dry fruit tend to weigh less in comparison to those who don’t. It is associated with improved diet quality and reduced obesity.
However, as the water content in dry fruits is condensed, the concentration of sugar and calories increases in this small treat. This makes dry fruits high in fructose and glucose. While dry fruits help in weight loss, it is crucial that you moderate the intake to avoid the risk of weight gain or diabetes.
Now that we have learned about how dry fruits help in weight loss, let us check out some of the best dry fruits for weight loss:
Top 5 Dry Fruits for Weight Loss
These little snacks that our mothers used to give us religiously are not just packed with good nutrients. When you plan to lose weight, these dry fruits can help you achieve your goals faster by helping you improve your metabolism, enhance your digestive system, and best of all, help you control your unhealthy snacking habits. So, let us learn about these nutritious dry fruits for weight loss and how they help your body:
Raisins for Weight Loss
Raisins (commonly known as kishmish) are simply dry grapes and one of the most popular dry fruits in India. It is not just a great addition to halwa but has some amazing nutritional properties. They help enhance immunity, are cancer-fighting, and improve your bowel movement. But, did you know you can eat raisins for weight loss? These relatively low-calorie foods suppress your appetite without increasing calories. The dietary fibre in raisins promotes good digestion. The best part? They keep you energized so you don’t miss out on your workout due to fatigue. So, do not miss these dry fruits for weight loss.
Dry Figs for Weight Loss
Anjeer are dry fruits made of figs that provide many nutrients to our body. They help in maintaining blood pressure and improving bone health. Moreover, you can also consume dry figs for weight loss due to their many nutritional properties. Its dietary fibre helps in easy digestion which is key in losing weight. The omega-3 fatty acid in anjeer is known to burn calories during exercise, making it one of the best dry fruits for weight loss. If you have a sweet tooth but do not want to gain weight, dry figs work great as a substitute for sugar.
Apricot for Weight Loss
Dry apricots are one of the lowest-calorie dry fruits that contain many nutrients and antioxidants which help you keep away from a lot of diseases. Dry apricot benefits in weight loss as it helps control your food craving. The high fibre helps in digestion and boosts your metabolism which leads to a speedy weight loss process. The magnesium present in apricots helps in relieving your muscle spasms and stomach cramps so you can practice your crunches at the gym with no worries!
Dry Dates for Weight Loss
Not the most popular choice as dry fruit for weight loss, dry dates are naturally sweet and contain high calories. However, you would be surprised to know that consuming the right amount of dry dates for weight loss can actually support your mission! High in fibre and a great source of protein, dry dates help boost your metabolism and keep hunger at bay. Their natural sweetness doesn’t straight up make them bad for weight loss but can actually help you satiate your hunger. This will help you avoid trans fats and replacing them with sugar can help increase proteins and antioxidants in your body. A high volume of unsaturated fatty acids also helps reduce inflammation which is often linked to obesity.
But, you may wonder, how many dates to eat per day for weight loss and how many are too many? According to Dr Manjari Chandra, Senior Nutritionist and Advisor, India Virtual Hospital, 4-6 dry dates are good for weight loss.
Prunes for Weight Loss
A research by University of Liverpool found that eating prunes as a part of your diet can help reduce weight. Just like the other dry fruit for weight loss, they are high in fibre, but their soluble fibre and unique antioxidants make them extremely healthy. As one of the lowest calorie dry fruit, they lower your cholesterol level and even reduce your hunger level. A study published by Nutrition Bulletin Journal also found that people who consumed prunes ate a lesser number of calories per day.
Bonus! Nuts for Weight Loss
While these are some great dry fruits for weight loss, we cannot skip mentioning the many nuts that can help you reach your goal. Nuts, just like dry fruits, are rich in fiber that helps your digestive system. Known for their antioxidant properties, vitamins and minerals, nuts combined with dry fruits can help you with weight loss. So, let's quickly go through some of the nuts that can accompany you on this journey.
- Almonds- Considered nature’s superfoods, they help you the same way as the best dry fruits for weight loss, by improving your metabolism and helping keep your digestive health in check.
- Walnuts- They are high in heart-healthy unsaturated fats that help in weight loss. Its omega-3 fatty acids help suppress hunger making it one of the best dry fruits for weight loss.
- Hazelnuts- These can help you control the urge of unnecessary snacking and the healthy fibre in hazelnuts helps improve digestion.
Best Time to Eat Dry Fruits for Weight Loss
If your target is to lose weight with these dry fruits, it is not just important to consume the right amount but also at the right time. While these timelines are not set in stone, you should learn about the best time to eat dry fruits to get the most out of them.
Things to Keep in Mind when Consuming Dry Fruits
While consuming dry fruits can greatly help with weight loss but it is important that you keep these things in mind.
- Dry fruits are considered high in sugar content so you must always consume them in moderation. Overconsuming dry fruits can not only cause weight gain but also be harmful.
- You must not consume dry fruits with any additives like sugar-coated dry fruits, especially when eating dry fruits for weight loss.
- While there is no best time to eat dry fruits, consuming them at the right and same time every day can help you create a healthy habit.
- If you are not a fan of eating dry fruits every day, you can eat them with shakes, smoothies, juices and even mix them with your food.
That was all about dry fruits for weight loss. dry fruits are great snacks that not just help improve your metabolism for quick weight loss but also suppress your binge eating habits. While these healthy snacks can be a great addition to your weight loss goals, you must complement them with the right eating and regular exercise to truly see the difference. It is not easy to let go of eating habits easily. But you can always replace unhealthy snacks with healthy ones. Learn How to Make Yourself a Healthy Snack for Weight Loss.