Top 12 Dry Fruits for Weight Loss

 

There are a number of reasons why you might want to lose weight. Maybe you’re overweight and you want to be healthier. Maybe you’re trying to fit into a certain dress size for an upcoming event. Or maybe you just want to feel better in your own skin. Whatever your reason, losing weight can be tough. But it’s not impossible. In fact, if you incorporate some healthy foods into your diet, you may find that weight loss comes naturally – and with little effort on your part. One such food group is dry fruits. Dry fruits are packed with fiber, vitamins, and minerals, all of which can help boost your metabolism and encourage weight loss. In this article, we’ll discuss the 12 top best dry fruits for weight loss and outline the benefits of each.

 

List of Best Dry Fruits for Weight Loss: Names & Benefits

 

1. Raisins:

Properties - Raisins are 15% water, 79% carbohydrates (including 4% fiber), 3% protein, and contain negligible fat.

How many to consume - Not more than 10 nos of fresh & clean raisin every day.

Health benefits - Controls the risk of heart attack by regularizing blood pressure & sugar. Good source of potassium. Helps in digestion, boosts iron levels in body & strengthens bones.

 

2.Dates:

Properties - A good source of antioxidants. One date contains: Calories: 50, Protein: 0.5 gram, Fat: 0 grams, Carbohydrates: 15 grams, Fiber: 1.5 grams &Sugar: 13 grams. Dates are highly rich in micronutrients such as selenium, manganese, magnesium and copper.

 How many to consume – Maximum 3-4 dates per day with salad or with lukewarm milk.

 Health benefits – Keeps good bone health, improves digestion & helps in metabolism of glucose & fat to reduce body weight.

 3. Cashews:

Properties - The composition of the kernel is protein, 21%, fat 46% and carbohydrates 25%. It is a wonderful source of protein, healthy fats, including monounsaturated and polyunsaturated varieties.

How many to consume – Intake 5-10 nos of cashew nuts per day.

Health benefits – Nutrients present in it are important for energy production, brain health, immunity, healthy heart and bone health.

 

4. Almonds:

Properties - Almond nuts are rich in protein, vitamin E, fiber, calcium, copper, magnesium and riboflavin. A good source of iron, potassium, zinc and the B vitamins, niacin, thiamine.

How many to consume – As per dietary guideline 20 nos of almonds every day is regarded a good amount.

Health benefits – Improves bone health, increases sperm count, reduces blood clotting, aids with weight loss & reduces belly fat. 

5. Pistachios:

Properties – 1 ounce serving of pistachios, which is about 49 kernels, has about 5.72 grams of protein, 159 calories, 12.85 grams of fat & 7.7 grams of carbs. High source of Manganese, Phosphorous, Copper, Vitamin B6, along with fiber, minerals & unsaturated fat.

 How many to consume – As per nutritionists one should take not more than 50gm of pistachios daily. And one should take sufficient amount of water after it.

 Health benefits – It helps to check blood pressure, blood sugar & cholesterol. Improves gut, eye & reduces fat.

 6. Figs:

 Properties – One medium size fig contains Calories: 37, Fat: 0 grams, Cholesterol: 0 milligrams, Sodium: 1 milligram, Carbohydrates: 10 grams, Fiber: 1 gram, Sugar: 8 grams, Protein: 0 grams & fiber.

 How many to consume – Daily 3-5 dried figs daily is considered good.

 Health benefits – It is a powerhouse of nutrients like calcium, potassium, minerals, copper, vitamin A, vitamin L & antioxidants which help to gain overall wellness of health. Control high blood pressure, insomnia & promotes weight loss.

 7. Apricots:

Properties – It contains Vitamin A, Vitamin C, Pantothenic Acid (B5), Vitamin E, Beta-carotene, Potassium, Lutein & Zeaxanthin. A cup of dried apricots provides 94% of your body's daily need for Vitamin A and 19% of its iron, potassium and antioxidants.

 How many to consume – 30 gm. Or 3-4 apricots in regular basis.

 Health benefits – Lowers cholesterol, improves digestion. It fills up one’s stomach for several hours without increasing calorie & thus helps to loss weight.

 8. Hazelnuts:

 Properties - It contains decent amounts of vitamin B6, folate, phosphorus, potassium and zinc. Additionally, it is a rich source of fiber, protein, mono- and polyunsaturated fats and contains a good amount of omega-9 and omega-6 fatty acids.

 How many to consume - 1.5 ounces hazelnut per day are sufficient.

 Health benefits – Reduces harmful cholesterol, antioxidant boost metabolism & helps in weight loss.

 9. Brazil nuts:

 Properties – It contains 3% water, 14% protein, 12% carbohydrates, and 66% fats (table). The fat components are 16% saturated, 24% monounsaturated, and 24% polyunsaturated along with magnesium, Calcium, Zinc.

 How many to consume – Eating 1-3 Brazil nuts daily is a smart approach.

Health benefits – Lowers inflammation in the body, controls heart disease, diabetes & certain types of cancer, boosts hair growth, improves thyroid problem & removes body fat.

 10. Black currant:

Properties – Rich in high antioxidants & vitamin C, anthocyanins, polyphenolic substances & gamma-linolenic acid (GLA).

 How many to consume – 6-8 nos of black currant is proper to consume daily.

 Health benefits - Helps to give the immune system a boost, allowing our body to fight infection and viruses more effectively. It is a fat burning agent in our body.

 11. Walnuts:

Properties - Walnuts are the excellent source of several vitamins and minerals like copper, folic acid, phosphorus, vitamin B6, manganese, vitamin E, antioxidants & omega-3.

 How many to consume – One should take 3-4 whole walnuts per day & a glass of water after 10-15 minutes.

 Health benefits - May decrease inflammation, promotes a healthy gut, reduces risk of some cancers, supports body weight control, helps to manage type 2 diabetes and lowers the risk, helps lower blood pressure.

 12. Prunes:

Properties - Prunes are the best source of: Vitamin A. Vitamin C. Vitamin K. calories: 114, protein: 1 gram, fat: 0 grams, carbohydrates: 30 grams, fiber: 3 grams, sugar: 18 grams.

How many to consume – Clinical researches recommend to consume 50gm or 5-6 prunes every day.

 Health benefits – Supports healthy bowel movement & works as a natural body cleanser, maintains a good liver health, lowers blood pressure & cholesterol & reduces heart diseases; improves weight loss.

 

Best time to eat dry fruits for weight loss:

Generally, the best time to eat dry fruits is early morning after soaking them in water overnight. While they make healthy alternatives to junk food, one should not consume dry fruits at night. It may be taken with breakfast or at lunch or in the afternoon when you feel a little bit hungry take few cashews or almonds etc.

 

Precaution for having dry fruits:

• Don’t take all the dry fruits mentioned above altogether, choose just 2-3 items mixed.
• Don’t take excess amounts of dry fruits.
• Don’t forget to drink water after eating dry fruits, because dry fruits have a least amount of water in it.
• Don’t take dry fruits at night, especially before going to bed.
• Consult your dietitian before selecting the right one.

 

Besides Consuming Dry Fruits One Must Build Few Habits For Weight Loss:

• Take adequate amount of water every day, because water is a natural cleanser for our bodies.
• Fix a target to decrease your body weight.
• Maintain a proper diet plan & follow with dedication.
• Avoid junk foods, otherwise will increase your depression by increasing your fat.
• Don’t eat if you are not properly hungry.
• Intake vegetables in your menu.
• Green salad & yogurt are must with your lunch.
• Avoid lifts or escalator & use stairs.
• Practice free hand exercise or Yoga regularly; you may go weight lifting with proper guidelines.
• Avoid sleeping at day time after lunch.
• Give a time gap between dinner & sleeping.
• Quit smoking & drinking habits.
• Keep away from late night party, because it affects your metabolism.
• Stop over thinking about your weight & try to be confident in your body.
• Introduce rock salt in your cooking, because rock salt is a weight loss agent for your body.

 

Conclusion:

As your body weight has not been developed in one day, so it is not so wise to think that you can lessen your body weight surprisingly within a few days by consuming dry fruits. You should be dedicated in your mission to diminish your weight; follow the methods mentioned above for better result. Nothing is impossible for one who has a strong determination to attain his target. Keep trying & be patient. Hope this article will surely help you to have a perfect shape in your body.

 

FAQ:

Question no.1: Is eating dry fruits good for weight loss?

Ans: Dry fruits contain several vitamins (A,D,C,K), omega fatty acid, antioxidants & minerals which helps in our metabolism, increases digestion power, lessens the risk of heart attack by cleaning the cholesterols from blood & reduces high blood pressure & excess fat in our bodies.

Question no.2: Are dates good for weight loss?

Ans: Dates are high with natural sugar content. Eating 3-4 dates per day will help to reduce cholesterols & as it contains a least amount of fat, it helps to cut belly fat. 

Question no.3: Can we eat dry fruits at night?

Ans: Always avoid eating dry fruits at night , especially before going to bed. It may cause ingestion if eaten at night.

Question no.4: What is the best way to eat dry fruits?

Ans: Few dry fruits have hard skin, to eat those one should soak them in water for few hours & chew removing skins. Otherwise one can take 2-3 types of dry fruits crushed & blended with lukewarm milk to drink at breakfast table or throughout the whole day one can chew dry fruits if he feels a little bit hungry.