The present-day world is recognizing the need for healthy eating like never before. Awareness in the area of health and fitness has improved and people have started to realize that gaining weight can lead to various health issues. Therefore, healthier options for early morning snacks, midday nibbling, or 4 pm binging are gaining popularity. One great option here is dry fruits. Having dry fruits for weight loss show great results, proving to be healthy apart from being delicious.
Being healthy is not just shedding those extra pounds to look good, it is all about staying fit. With the sedentary lifestyle on the increase, a healthy diet has become the need of the hour. Thankfully, people are now becoming more health-conscious and are open to following a healthy diet.
Dry fruits are loaded with healthy nutrients. By substituting a regular snack with dry fruits, you are keeping unhealthy fats and carbohydrates leading to weight gain at bay. Dry fruits before workout will provide you with energy and ensure that you don’t feel hungry or exhausted after working out.
This article is all about the benefits of making dry fruits a part of your regular diet and gaining from the many dry fruits benefits for weight loss.
Dry Fruits for Weight Loss
Your weight loss journey can be stress-free and less strenuous if you include dry fruits in your diet. The reason is simple – apart from dry fruits’ benefits for weight loss, these bite-sized goodies are rich in nutrients and fibers that help in boosting metabolism and lending an overall feel-good factor.
The fibers in the dry fruits curb hunger pangs as well. Hence, you feel full for a longer period. Dry fruits not only help in the digestion of food but also help in maintaining gut health which is essential for your overall well-being.
Dry fruits for weight loss can work as an alternative. With that being said, you should not snack right from the bag, as dry fruits in heavy quantities will not serve the purpose. Dry fruits consumed in moderation can do wonders. If you have a snacking habit and are unable to give it up, replacing the regular snacks with dry fruits will help you succeed in reaching your goal of losing weight.
Best Dried Fruit for Weight Loss
Having understood the importance of dry fruits in your diet, you also need to be aware of the best dried fruit for weight loss to get maximum benefits from your efforts.
Here is a list of dry fruits for weight loss, which every weight watcher must know of:
1. Raisins: Raisins have proven to promote weight loss. Soaked raisins have a better effect than raw raisins as the nutritional value of raisins increase on soaking and the nutrients in them are better absorbed by the body if consumed in the soaked form. Raisins inhibit sugar cravings and help maintain sugar levels in the body and this is one of the reasons why you can have raisins for weight loss.
Calorie intake is not affected by consuming raisins and so you can snack on them without fear of adding extra calories. The fiber content in raisins makes them a good remedy for constipation. Raisins enhance metabolism and so are very good for weight loss.
If you intend to consume raisins for weight loss, you need to soak them overnight and have them first thing in the morning on an empty stomach to get maximum results.
2. Almonds: Containing a low amount of calories is the best aspect of almonds when it comes to weight loss. They are rich in nutrients like antioxidants, mono-saturated fats, and protein.
People who are obese or overweight tend to have a high level of bad cholesterol. The level of bad cholesterol can be reduced and controlled by consuming almonds. So making almonds a companion in your weight loss journey will certainly benefit you.
3. Dates: Dates are rich in fiber and will keep you full for a longer period. Your hunger pangs will be reduced and you will not be tempted to snack in between meals.
Dates also contain Vitamin B5 which enhances your stamina. With increased stamina, you can exercise better and head faster towards your weight loss goal.
4. Cashew Nuts: Cashews are rich in magnesium. Magnesium is very effective in weight loss, as it regulates the metabolism of fat and carbohydrate contents in the body.
5. Pistachios: Snacking on pistachios will prove to be highly beneficial in weight loss. Pistachios are a good source of fiber, improving digestion and regulating bowel movement. The result of enhanced metabolism is quick weight loss.
6. Walnuts: This dry fruit for weight loss is unique in its own way. It consists of Omega 3 fatty acids in abundance along with alpha-linolenic acid. These fatty acids regulate the fat in the body and are also good for cardiovascular health. Normally, obese and overweight people will have cardiovascular issues and consumption of walnuts will help in improving their heart health.
7. Hazelnuts: Hazelnuts have a very high fiber content along with good fats. Fiber helps in keeping you full for a longer period and will curb the in-between snacking urge which can be the first leap towards the weight loss goal.
8. Apricots: Apricots have magnesium that regulates the metabolism of fat and aids considerably in weight loss. Apricots can make you feel full for a longer period – for more than five hours. With reduced hunger pangs, you will be able to manage weight loss better.
9. Figs: Fiber is essential for the proper functioning of the digestive system and figs have fiber content in abundance. The addition of figs in your diet plan for weight loss will provide optimum benefit, as the Ficin enzyme present in them acts as a catalyst for weight loss. It supports overall health by curbing sugar cravings.
10. Prunes: If you are monitoring your calorie intake to bring down your weight, having prunes for weight loss is the best idea. The dietary fiber in prunes enhances the movement of food in the intestine and aids in the quicker release of toxins and waste from the body. This enhances the pace of weight loss in the body.
Prunes for weight loss make a healthy snack with low calories and aid in regulating calorie intake when you are on a weight loss program.
11. Black Currant: Black currant is best when consumed before a workout, as it stimulates energy and helps in better performance. It is packed with nutrition and helps to reduce as well as prevent health issues like obesity and heart health.
12. Goji Berries: Goji berries are rich in fiber and help boost metabolism, aiding in weight loss.
Best time to eat dry fruits for weight loss
The timing of consuming dry fruits can impact weight loss goals. It’s best to incorporate them strategically into your daily diet.
- Having dry fruits early morning on an empty stomach gives a satiating and energizing start to the day.
- Consuming a small portion of unsalted, raw, or dry-roasted nuts and seeds as a snack between meals can help curb cravings and maintain stable blood sugar levels. This prevents overeating during main meals and provides sustained energy.
- Having a few nuts before a workout can boost energy levels.
However, be mindful of portion sizes, as dry fruits are calorie-dense. Incorporating them wisely, such as in a balanced diet and as a snack when hunger strikes, can support your weight loss journey.
Conclusion
The range of dry fruits for weight loss is large and you can easily pick your favorites for your fitness journey. But what you should also be aware of is dry fruits have a positive impact on weight loss only when consumed in moderation. Overconsumption will not serve the purpose and may also have harmful effects, as some dry fruits are rich in calories. Ensure that you consume only natural dry fruits and not with any additives like sugar, spices, or salt.
