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12 Best Dry Fruits for a Healthy Weight Loss
If you want to lose weight and boost your overall health and well-being, then you shouldn’t overlook the power of dry fruits. These nutrient-rich snacks are packed with antioxidants, fibre and essential vitamins that support your immune system and improve digestion, while giving you a quick energy boost. In this article, we will look at the benefits of dry fruits for weight loss.
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Role Of Dry Fruits In Reducing Weight Loss
Dry fruits offer a range of nutrients that aid your weight loss journey while keeping you healthy. Let us understand how weight loss with dry fruits is possible:
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A Powerhouse Of Antioxidants:
Dry fruits are the richest source of antioxidants. Antioxidants aid weight loss by speeding up the body’s metabolism, reducing oxidative stress, and improving insulin sensitivity. Dry fruits are loaded with bioactive phytochemicals like tannins, phenolic acids, carotenoids, flavonoids, and phytoestrogens, which assist in losing body weight and controlling belly fat. [1]
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High Nutritional Content:
Dry fruits have 3.5 times the fibre, vitamins, and minerals compared to fresh fruits. They also contain fat-soluble vitamins E, K, and A and healthy fats that help attain weight loss without compromising on energy levels. [2]
They also have high fibre content that keeps you satiated for longer. You can avoid junk food while controlling cravings.
12 Best Dry Fruits For Weight Loss You Should Add To Your Daily Diet
Let’s explore the nutritional profile of the 12 best dry fruits and understand the dry fruits benefits for weight loss.
| Dry Fruit | Calories per 30g | Nutrients |
|---|---|---|
| Almonds | 173 | Protein, fibre, Vitamin E, zinc, magnesium, calcium |
| Walnuts | 196 | Omega 3 fatty acids, protein |
| Pistachios | 169 | Protein, fibre, potassium |
| Dried Figs | 75 | Fibre, vitamin B6 |
| Prunes | 72 | Fibre, vitamin A |
| Dates | 85 | Fibre, potassium |
| Raisins | 90 | Iron, potassium |
| Cashews | 175 | Magnesium, protein |
| Dried Apricot | 72 | Potassium, protein |
| Goji Berries | 109 | Protein, vitamin C |
| Brazil Nuts | 197 | Iron, vitamin C, potassium |
| Dried Cranberries | 92 | Vitamin C, protein, potassium |
1. Almonds: Almonds are enriched with zinc, magnesium and calcium. Around 4-5 almonds a day can provide innumerable health benefits. They are the best source of healthy fats and fibre and help control appetite by keeping cravings at bay. Almonds also keep the gut function in check. [3]
2. Walnuts: Walnuts are one of the best-dried fruits for weight loss. Studies have shown that eating walnuts activates the part of the brain region involved in appetite and impulse control. Having 3-4 walnuts can keep you satiated for longer. Walnuts are rich in healthy omega-3 fatty acids that can keep you energetic throughout the day and without hunger pangs. [4]
3. Pistachios: Pistachios are a powerful source of protein and fibre that help with weight loss through appetite control. Eating pistachios also regulates blood pressure and sugar levels.
4. Dried Figs: This low-calorie dry fruit is packed with calcium, iron, and potassium. They are the perfect snack between meals as just 2-3 figs can provide you with enough energy.
5. Prunes: Prunes act as mild laxatives and eating them improves gut health and prevents bloating. Research indicates that eating prunes as part of a weight control diet can help lose weight and control belly fat without side effects. [5]
6. Dates: Dates have a low glycaemic index, which helps control blood sugar levels and improve metabolism. This fibre-rich dry fruit also helps lower cholesterol levels and slow down digestion, thus controlling hunger.
7. Raisins: Raisins are the perfect answer for your sugar cravings. Raisins are rich in antioxidants and fibre, thus help control hunger. The natural sugar in raisins makes it the ideal substitute for high-sugar desserts.
8. Cashews: Cashews are one of the richest sources of magnesium. Magnesium helps maintain a healthy metabolism, which is very important for losing weight in a healthy way. The dietary fibre present in cashews also helps accelerate weight loss.
9. Dried Apricots: Dried apricots are rich in Vitamin A, Vitamin C, potassium, and fibre. All these nutrients make it the perfect diet food as it improves digestion, boosts metabolism, controls hunger, and restricts inflammation.
10. Goji Berries: Goji berries can help significantly reduce waistline and control sugar cravings. [7] Goji berries are a rich source of Vitamin A, Vitamin C, zinc, iron, and essential amino acids, which help maintain help and improve energy levels.
11. Brazil Nuts: Brazil nuts are a prominent source of selenium, magnesium, phosphorus, and thiamine all of which contribute to weight loss. Brazil nuts also contain L-arginine, which helps in the fat-burning process.
12. Dried Cranberries: This sweet and tangy dry fruit is very low in calories and rich in fibre. Dried cranberries can be enjoyed as a perfect snack and you can even add these delicious berries to your cereal or salad to enhance the flavours of your weight loss diet.
Best Time To Eat Dry Fruits For Weight Loss
The best way to consume dry fruits is to soak them overnight and have them first thing in the morning. Another option is to eat them as a snack, which will help avoid junk food.
Key Considerations For Consuming Dry Fruits For Weight Loss
While dry fruits are a great way to improve your health, you need to consume these in the right manner to extract maximum benefits. Consider the following points while including dry fruits for weight loss.
- Consuming dry fruits won’t bring any immediate changes to your weight, so don’t consume in excess in the hope of achieving any drastic and quick change. Dry fruits will help you lose weight gradually and healthily so be patient. The quantity of dry fruits you eat daily has to be in line with the rest of your meals. Make sure you don’t exceed your calorie intake per day with dry fruits.
- Dry fruits might cause allergies, so if you are trying something for the first time, consume it in moderation and wait for your body’s reaction.
- Excess intake of dry fruits can cause constipation, bloating, clogged skin, gastrointestinal issues and even weight gain.
- It’s best to consume dry fruits in raw or soaked form. Avoid intake of salted, spiced or deep-fried dry fruits.
Takeaway
Now that you have decided to consume dry fruits to lose weight plan your diet carefully. To extract maximum health benefits from dry fruits, pay attention to portion size, meal timings, and in which form you consume them.
Frequently Asked Questions
All the dry fruits help in weight loss. You can plan your diet according to your taste, health goals and calorie limit per day.
Yes. All dry fruits are low in calories and have a high fibre content, slowing digestion and improving metabolism, thus aiding weight loss.
You can enjoy dry fruits in their natural form, but when soaked in water overnight, their absorption power increases significantly.
This varies from person to person and depends on the individual’s weight loss goals, calorie limit and overall health status.
You can choose from a range of options, such as almonds, cashews, pistachios, walnuts, figs, etc.
Yes, dates are good for weight loss as they are calorie-dense, high in fibre and help control blood sugar.
Yes, cashews contribute to weight loss as they are rich in healthy fats and magnesium. Magnesium regulates metabolism and thus helps in weight loss. But be mindful of the quantity.
On average, consuming 4-5 soaked almonds per day can help weight loss, but this varies based on your calorie requirement.
Consume dry fruits in raw or soaked form. Avoid salted, spiced and fried dry fruits and eat in moderation.
No, only eating nuts or a single food item will not help you lose weight healthily. While you lose harmful fat in the body, you need to fulfil your nutritional requirements. You must maintain a healthy diet and exercise regularly for sustainable weight loss.
Overconsumption of dry fruits can cause constipation, bloating, clogged skin, gastrointestinal issues, and even weight gain.
Dry fruits help lose weight by controlling appetite and improving metabolism.
