Add these 10 dry fruits to your diet to speed up your weight loss journey

Getting in shape has always been pretty hard! After all, it is not a sprint but more of a marathon, we say! Every step that you take in your weight loss journey matters. But the only problem we face these days is being unable to manage our diets. We are well aware that exercise alone cannot result in weight loss, it also depends on what you eat. A healthy diet involves fruits, vegetables, eggs, whole grains, legumes, yoghurt, dry fruits, etc. Are you someone who believes that eating dry fruits causes weight gain? If so, you are wrong. Dry fruits for weight loss are a great choice because they are packed with healthy fats, protein, and fibre which keep you feeling full for longer.

“Dry fruitsare excellent snacks and nutrient-dense foods that offer a wide range of metabolic health benefits. Not only weight loss but they are essential for your overall health and fitness,” says Priya Palan, Dietitian, Zen Multispeciality Hospital to Health Shots.

Dry fruits for weight loss

Here are the best 10 dry fruits for weight loss you should add to your daily diet:

1. Almonds

Ever wondered why your parents recommend a daily dose of almonds? Well, because “almonds are a wonder nut, and are rich in magnesium, copper, vitamin E, calcium, protein, and fibre. This is what makes them very healthy for weight loss,” according to Palan. The combination of high protein, fibre, and healthy fats in almonds helps control hunger by promoting satiety and reducing appetite and cravings. A study published by the Journal of Research in Medical Sciences reveals that a group of people who were consuming almonds lost significantly more weight than a group of people who consumed a dry fruit-free diet. So, make sure you are eating 4-5 almonds every day to fasten your metabolism.

2. Walnuts

Walnuts are another excellent choice for weight loss. They are high in omega-3 fatty acids, which have been linked to lower blood pressure, reduce triglycerides in the blood, and help reduce joint inflammation in rheumatoid disease. Despite being calorie-dense, moderate consumption of walnuts can contribute to feelings of fullness and satiety. Research published in Nutrition Journal notes that consuming walnuts in moderation keeps you feeling full for a longer period, helping with weight loss. Moreover, walnuts are a good source of protein, which is essential for losing weight.

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3. Cashews

The crunchy delight of cashews is loaded with a plethora of essential nutrients, including healthy fats, protein, dietary fibre, vitamins B and E, and minerals such as magnesium, phosphorus, and zinc. According to Palan, “cashews contain heart-healthy unsaturated fats, which not only reduce bad cholesterol but are equally helpful in promoting satiety and controlling overeating.” Additionally, magnesium helps regulate the metabolism and reduce belly fat storage, potentially supporting weight loss efforts.

4. Peanuts

Peanuts are beneficial for weight loss due to their rich nutrient profile. They are rich in protein, which helps increase satiety and reduce appetite. The fibre content helps in digestion and contributes to a feeling of fullness. Peanuts also contain healthy fats, specifically monounsaturated and polyunsaturated fats, which are heart-healthy and can help regulate blood sugar levels. Intake of 35 grams of peanuts before two main meals of the day can help in weight loss, according to a study published by Nutrients Journal. Additionally, peanuts provide essential vitamins and minerals such as vitamin E, magnesium, and zinc, which support overall health.

5. Pistachios

This delicious dry fruit is not only low in calories but also rich in protein and fibre, which promote feelings of fullness and reduce cravings. The combination of healthy fats, including monounsaturated and polyunsaturated fats, supports heart health and helps manage cholesterol levels. Pistachios also provide essential nutrients like vitamin B6, which boosts metabolism and keeps you energetic. As per a study published by the Nutrient Journal, regular consumption of pistachios is associated with significant weight loss. So, eat pistachios daily!

6. Dried figs

Dried figs, also known as anjeer, are a good source of dietary fibre, which can promote feelings of fullness and promote digestion. “They also contain antioxidants such as phenolic acids and flavonoids, which help protect cells from damage caused by free radicals and help in weight loss,” according to Palan. Figs contain natural sugars, which can be a healthy alternative to unhealthy sugary snacks if you are on a weight loss diet. Additionally, dried figs are a good source of vitamins and minerals, including potassium, calcium, magnesium, and iron, which support overall health and metabolism.

7. Dates

Dates are packed with natural sugars that give you a quick energy boost without a sudden drop in energy levels. These little powerhouses are loaded with fibre, which keeps you feeling full and satisfied longer, helping you curb those between-meal cravings. A study published by the International Journal of Clinical and Experimental Medicine shows that dates possess antioxidant, antimicrobial, anti-inflammatory, and anticancer, which means dates can keep your body healthy and boost weight loss. Despite their sweetness, dates have a lower glycemic index compared to many other sweet snacks, which means they may have less impact on blood sugar levels.

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8. Prunes

Prunes, commonly called dried plums, are known for promoting digestive health due to their high fibre content. Apart from fibre, prunes are low in calories and high in essential nutrients such as potassium, magnesium, and vitamin K, which can help people trying to lose weight. They are also consumed for their high antioxidant content. According to a study published by the International Journal of the Kuwait University antioxidants are highly recommended for weight loss because they prevent free radical damage and help you lose belly fat. So, enjoy this tasty and nutritious dry fruit.

9. Raisins

Packed with natural sugar, these tiny, dry fruits can satiate your taste buds. Just like other dry fruits, raisins are also a powerhouse of nutrients such as fibre, protein, carbohydrates, and vitamins K, B6, and C. “You can consume raisins whenever you crave sweets, even if you are diabetic because they are a natural source of sugar and fibre, which helps slow down the absorption of sugar,” advises Palan. Apart from this, raisins curb cravings and overeating, helping maintain a healthy weight. Enjoy this dry fruit guilt-free!

Do dry fruits help in weight loss?

Here are 6 benefits of consuming dry fruits for weight loss:

1. Packed with nutrients

Dry fruits are good sources of essential vitamins, minerals, and antioxidants, which improve overall health. They provide a wide array of nutrients, such as vitamin E (found in almonds), protein (abundant in cashews), omega-3 fatty acids (in walnuts), etc., supporting metabolism for weight loss.

2. Promotes satiety

Despite their small size, dry fruits are rich in dietary fibre and healthy fats. Fibre promotes a feeling of fullness and slows down digestion, helping to curb hunger pangs and reduce overall calorie intake. This satiety effect can aid in maintaining a calorie deficit for weight loss.

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3. Provides energy

Dry fruits are a natural source of carbohydrates, which the body converts into energy. This energy boost can be particularly beneficial before or after workouts, as well as to stay energetic throughout the day.

4. Fibre rich

Fibre plays a crucial role in digestive health and weight management. It not only promotes satiety but also supports regular bowel movements and reduces bloating. By aiding in proper digestion, fibre-rich dry fruits contribute to overall well-being and weight loss.

5. Curbs cravings and overeating

The natural sweetness and rich flavours of dry fruits can satisfy cravings for sweets. Incorporating them into snacks or meals helps fulfill the nutritional demands of the body, and reduces calorie intake, thereby reducing the likelihood of overeating.

6. Boosts metabolism

Certain dry fruits, such as almonds and walnuts, contain nutrients like magnesium and B vitamins that support metabolic functions. A well-functioning metabolism is crucial for efficient calorie burn and energy use, which can help in achieving weight loss goals more effectively.

Also read: 7 ways to boost your metabolism for speedy weight loss

Can you lose weight by eating only nuts?

When talking about weight loss, one must always keep a watch on total calories. Although dry fruits are healthy and can help in your weight loss journey, eating a large serving of dry fruits could add extra calories to your diet. That’s why it’s important to exercise portion control, says Palan. Apart from this, following a daily workout routine is way more essential for weight loss. While a healthy diet helps provide essential nutrients to your body and boost metabolism, regular exercise helps preserve lean muscle and burn additional calories. So, both are important for weight loss.

Side effects of overconsumption of dry fruits

Overeating dry fruits can lead to weight gain due to their high calorie and sugar content. Some people may even experience digestive issues such as bloating or diarrhoea, especially if consumed in large quantities due to their fibre content. Hence, moderation is key when it comes to losing weight.