In the present era, the world is recognizing the need for healthy eating like never before, right? Nowadays, awareness in the area of health and fitness has improved. People have started to realize that being overweight is dangerous to health. Therefore, healthier options for eating will be fruitful. For instance, having dry fruits for weight loss shows remarkable results, proving to be healthy apart from being mouth-watering.
Nowadays, due to health scares around the number of mithais available in the market, people are more inclined towards dry fruits.
So, if you love dry fruits and also want to shed some weight then, we have good news for you. Now, you can add your favorite food to your diet plan and attain your dream of getting a smaller number on the weighing machine.
Wondering how? Then, keep reading on, as we will let you know how you can consume dry fruits in your weight loss journey.
Why Dry Fruits For Weight Loss?
You might be wondering how dry fruits that are rich in nutrients, minerals, good fat, etc., will help you lose weight. Here are the reasons:
1. They keep you full: Fiber is abundant in dried fruits. You are satisfied for longer, so fewer cravings, fewer meals, and less of that “oops, I ate a whole packet of chips” scenario. Check out your daily fiber requirement and adjust the portion accordingly.
2. Nutrient Dense: View dry fruits as the multivitamins of nature. With no junk, a few almonds or walnuts provide nutritious fats, protein, vitamins, and minerals. Your body gets what it needs, so it’s not demanding more (making you hungry every hour).
3. No thoughtless eating: Only keep a little jar of mixed dry fruits close to your workplace or in your bag instead of grabbing arbitrary snacks rich in sugar or salt. Two bites, and you should be fine. They hit the spot minus calorie destruction.
4. They Really Help You to Burn Fat: Did you know that dry fruits are rich in minerals, enzymes, and vitamins? Yes, some types of dry nuts or fruits, such as walnuts and pistachios, have valuable/healthy fats that can really lift your metabolism.
All told, they eventually improve the digestive system. A good digestive system means a higher metabolic (BMR) rate, which means the body produces more heat and energy. Hence, burning fat leads to weight loss!
5. Great for That Sweet Tooth: Want something sweet but want to quit sugar? Dates, figs, and raisins will save you. They are naturally sweet, utterly fulfilling, and free of the guilt trip that usually follows dessert. Also, check out the blog on the list of dry fruits for diabetics to eat’ for good health.
6. Help With Weight Loss: Including protein in dry fruits & nuts in your regular diet will help you lose weight. Moderation in your consumption of dried fruits and nuts helps you stay slim & trim and lose weight.
People who eat dried fruits are known for their low sugar and fat intake and, more significantly, their nutrients for good metabolism.
Top 10 Nutritious Dry Fruits For Weight Loss
Now having understood how dry fruits help in losing weight, we also need to be aware of the best-dried fruit for weight loss to get maximum benefits from our efforts.
Sharing a weight loss dry fruits list here that you must be aware of if trying to drop kilos:
1. Raisins/Kishmish
- According to the National Library of Medicine, raisins have proven to promote weight loss. Soaked raisins have a better effect than raw raisins, as the nutritional value of raisins increases on soaking.
- The body better absorbs the nutrients in them if they are consumed in the soaked form. It inhibits sugar cravings and helps in maintaining sugar levels.
2. Dry Figs/Anjeer
- Its rich fiber content makes Anjeer an ideal help for your weight loss trip. These dried fruits’ fiber aids in digestion and helps you stay fuller for a longer period.
- Further, there are other anjeer benefits, such as managing your overall calorie intake. The nutrients present in anjeer are also known to promote metabolic rate.
- Also, omega-3 fatty acids in dried figs are known to burn more calories when you exercise. It also helps you to cut down abdominal fat. Dried anjeer for weight loss is naturally sweet. Hence, they are good to be eaten as desserts to satisfy sweet cravings.
3. Almonds/Badam
- For those who are overweight or obese and have a high level of bad cholesterol, almonds are helpful. Do you know which dry fruit is best for weight loss for females? It’s almonds because they also help in managing hormones and PCOS.
- Daily eating of almonds lowers bad cholesterol, says the National Institutes of Health. Including almonds as a partner in your weight loss plan will definitely help you.
- When it is weight loss, badam has few calories. They supply nutrients, including protein, antioxidants, and monounsaturated fats.
4. Dates/Khajur
- Being rich in fiber, dates help us stay full for a longer period. Overeating will be reduced, and you will not be tempted to snack in between meals.
- Also, dates for weight loss contain Vitamin B5, which enhances stamina. Increased stamina helps you to exercise better and head faster toward your weight loss goal.
5. Munakka/Black Grape Raisins
- Munakka is sweet in taste and is considered a rich source of phenolic compounds. Also called ‘Dried Grapes’.
- Munakka benefits us in many ways. It is good for anti-aging, anti-inflammation, antioxidant, cardiovascular protection, etc. Munakka also contains no fats and has an excellent dose of calories, proteins, and carbohydrates.
6. Pistachios/Pista
- Snacking on pista will prove to be highly beneficial in weight loss. NCBI research highlights that pistachio nuts are quite fibrous in nature.
- They might help you improve ingestion and normalize bowel movements. As a result, it augments the metabolism, which helps with quick weight loss.
7. Akhrot/Walnuts
- Walnuts for weight loss are unique in their own way. It consists of omega-3 fatty acids in bulk along with alpha-linolenic acid. It is also one of the best dry fruits for weight loss and glowing skin.
- These fatty acids regulate the fat in the body and are perfect for cardiovascular health. However, consuming walnuts, one of the best Indian nuts for weight loss, will help improve heart health.
8. Hazelnuts/Pahadi Badam
- Hazelnuts or ‘pahadi badam’ have very high fiber content and are good fats. The presence of these fibers helps keep you full for a longer period and will curb the in-between snacking urge, which can be the first move towards the weight loss goal.
9. Pine Nuts/Chill Goje
- Pine nuts have low calories in contrast with other nuts. According to the National Library of Medicine, Pine nuts have pinolenic acid, which is good for appetite restraint.
- The presence of magnesium acts as an energy enhancer that can help boost your energy level. As a result, you can maintain a more active lifestyle.
10. Makhana Or Lotus Seed
- Roasted makhana is honestly one of the easiest things to snack on when you’re trying to lose weight. It’s super light, fills you up fast, and doesn’t make you feel heavy after.
- Packed with stuff like magnesium and a bit of protein, it helps curb random cravings.
- Plus, it’s not fried or loaded with junk, so you’re not eating empty calories. Just a small bowl in the evening or mid-morning works great—tastes good and doesn’t mess with your diet.
Best Ways to Consume Nuts And Dry Fruits For Weight Loss
There are no limitations to how you can add dry fruits to your diet. So, here are some of the best ways to include them in your daily diet. Let’s read:
1. Dry Fruits Laddu For Weight Loss
Also called energy or seed laddu. A healthier version of an Indian sweet, so that you can enjoy your “laddu” without holding yourself back in your weight loss journey.
2. Soaked Dry Fruits For Weight Loss
The best way to have dry fruits in your daily routine is in the morning. Soak a handful of dry fruits like raisins, almonds, walnuts, figs, etc., in different small bowls (quantity as per the need) all night and have them with a glass of milk the next morning.
3. Makhana Raita For Weight Loss
Makhana Raita Recipe is a perfect source of protein and a win-win for all weight watchers. Usually, this recipe is popular during Navratri. So, the best method to add nutrient-rich makhanas to your normal diet is through makhana raita.
Points To Remember When Consuming Dry Fruits For Weight Loss
- Always restrain yourself when consuming dry fruits because dry fruits are rich in nutrients. Always calculate the amount of consumption in a day.
- Only consume those dry fruits that are without any additives. However, having sugar-coated dry fruits is not as beneficial as consuming natural dry fruits.
- While purchasing dry fruits, always check the labels to see whether it has any additives or not, because many times dry fruits are mixed with sugars, spices, etc.
What Dry Fruits To Avoid For Weight Loss?
Dry fruits are healthy, but some can slow down your weight loss if you’re not careful. It’s mostly about portion size and hidden sugar. Here are the ones to go easy on:
- Cashews: Kaju are undoubtedly tasty, but also high in fat and calories. Just 4–5 pieces are enough. Otherwise, it adds up fast.
- Dried mango, pineapple, cranberries: These often come with added sugar. They seem healthy, but are more like sweet snacks. Best to avoid.
- Raisins: They’re small but full of natural sugar. A spoon or two is fine, but don’t eat them like chips.
- Dates: Good for sweet cravings, but also calorie-heavy. One or two a day is plenty. Beware of portion control while having dates, as they can load up calories, too.
- Store-bought trail mix: Usually has salted nuts, sugar-coated fruits, or even chocolate. Try making your own at home with regular dry fruits.
That’s it — dry fruits are great, but just keep it simple and balanced.
A Word From Fitelo
Many studies have shown that our health is significantly influenced by our weight, as it can impact various bodily functions. Therefore, keeping track of the same diligently can help you improve the way you look and see. No wonder dry fruits are perfect for overall health enhancement, but they go a long way when it comes to weight loss.
Here are the key takeaways:
- Why Dry fruits for weight loss?: Dry fruits are so beneficial since they are fibrous, help to satisfy you, and provide the minerals your body needs.
- Top dry fruits for losing weight:
- Raisins: These are great for curbing sugar cravings and staving off hunger.
- Dry Figs: With fiber and digestion aids, dry figs are plentiful. Furthermore, they are sweet enough to crush dessert yearnings.
- Almonds: A handful of almonds helps to reduce bad cholesterol.
- Dates: Sweet and naturally energizing, they’ll keep you from consuming junk food.
- Dried grapes, Munakka: Rich in antioxidants and excellent for general health.
- Pistachios: Pistas are a crunchy-munchy snack, in addition to being fiber-rich and a digestive aid.
- Walnuts: Thanks to their Omega-3 fatty acids, walnuts are excellent for your heart and fat loss.
- Hazelnuts: Since they are high in fiber and healthy fats, hazelnuts can help to curb hunger.
- Pine Nuts: Low in calories and perfect for abating hunger and increasing energy, pine nuts are ideal.
- Foxnuts: With lots of nutrients and light, makhana is fantastic for a nutritious snack.
- Dried fruits should be restricted: Be careful with dates and cashews. They’re fantastic but simple to overeat; thus, limit yourself to a tiny portion.
- How to Consume: The best ways to eat them are to either savor them in an energy laddu or a fast snack with some makhana or soak them overnight.
- Tips: To keep everything in balance, always eat unsweetened, natural products and carefully control your portions. However, you must also keep in mind that along with dry fruits, you need to take care of your overall diet and exercise daily for weight loss.
If you keep it simple and don’t overdo it, dried fruits might be your weight-loss friend. Enjoy them, minus the guilt!
Connect with our Fitelo experts to get a customized diet plan for weight loss enriched with all the nutrients of various dry fruits!
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Frequently Asked Questions
Which Dry Fruits Are Good For Weight Loss?
If you are trying to drop flab, then figs or anjeer, raisins (kishmish), walnuts (akhrot), almonds, and makhana are some great options for you. They will surely keep your belly full and help you abstain from unnecessary snacking.
Which Nuts Are Best For Weight Loss?
Almonds, walnuts, pistachios, and pine nuts work really well. Just eat them in small amounts — they’re filling and full of good fats.
Can We Eat Dry Fruits In A Diet?
Yes, totally. Just keep the quantity in check and go for plain ones without added sugar or salt.
Can I Eat Dates For Weight Loss?
Yes, one or two dates a day are fine. They’re sweet, filling, and help stop sugar cravings without messing up your diet.
What Is The Ideal Time To Consume Dry Fruits For Weight Loss?
There are many who consume dry fruits before sleeping or going to bed. But, as per Indian ayurvedic tradition, it is ideal to eat dry fruits in the early morning after soaking them in water for 6 to 8 hours overnight.
How Much Dry Fruit Should You Eat Per Day For Weight Loss?
The National Library of Medicine states that consuming 28 grams or a handful of dried fruits every day can help prevent obesity.
Should I Soak All The Dry Fruits Before Consuming?
Not all, but soaking some dry fruits does help. Almonds, raisins, figs, and walnuts are good to soak — it makes them easier to digest and boosts nutrient absorption. Others, like pistachios or cashews, don’t really need soaking and can be eaten as they are.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
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