Choosing right food to lose fats from the body is very difficult. There are top 10 dry fruits for weight loss, that is wholesome, has low calorie intake, and reduce body weight. Eating dry fruits as snacking food items gives positive impact on losing weight and acquiring healthy balanced diet. Dry fruits for weight loss should be consumed in moderate amount or may increase calories in large quantities.
Manage body fat with dry fruits for weight loss-
Weight loss generally refers to lose body fats, this fat primarily means excess of fat that is stored in the body, but also possibly through the loss of lean mass like muscles, tendons, and other tissues that hold body weight. Incorporating dry fruits for weight loss in your diet will help you to keep satiated for longer period of time. There are several important factors that should be considered while approaching to weight loss:
- Diet:
Diet plays extremely important role to control calorie intake in the body. The cornerstone of weight loss is to limit calorie intake more than your body needs, so that body utilizes stored calories and burns them which helps to lose weight easily.
Make sure to have balanced diet. It should be enriched with required amount of proteins, carbohydrates, vitamins and essential nutrients that are required for healthy well- being of the individual.
Intake of food should be divided into several portions which prevents overeating, especially in cases of high calorie intake food items, dividing meals helps to digest food easily and rapidly rather than eating large meal at one time only.
Make sure you drink plenty of water and jeep body hydrated, hydrated body makes metabolism in body fast and control hunger.
Incorporating fruits, vegetables, whole grains, multigrain and healthy fat that provides essential nutrients to the body. Balanced diet is extremely important to keep functioning of other body organs in efficient way. This food items has low calorie content, though this food items have low calorie content they provide sufficient nutrients to the body.
- Exercise:
Activities like swimming, walking, running, dancing helps burn calories.
Building muscle mass, this helps stored calories to get utilized, helping you burn more calories even when body is at rest.
One needs to maintain consistency in doing physical exercises to get desired results in body weight.
- Metabolism:
Body should have enough number of calories that are required to perform basic functions of the body also referred to as basal metabolic rate. Some food requires more energy for digestion, helping you burn more calories.
Here are ,Top 10 best dry fruits that can help in weight loss :
Because of their high nutritional density, high fiber content and ability to give feeling of fullness for longer period of time.
- Almonds :
Almonds has healthy fat, enriched with fibers and proteins. Almonds has zinc. Magnesium, and calcium making them healthy and good food options to satisfy hunger without excessive fat gain. Almonds is packed with healthy fats that keeps your stomach full for longer period of time. A handful of almonds has 20- 50g of proteins, fats and fiber that helps to easily gain nutrition and prevent your craving from sugar loaded and fatty snacks.
- Walnuts :
Walnuts are rich in fibers, and omega 3 fatty acids, walnuts support weight loss by enhancing metabolism rate in the body utilizing more energy and burning extra calories in the body. Walnuts have different nutty flavor that gives feeling of fullness in the body and increases serotonin hormone level in the body that helps brain to function properly. A handful about (50 g) of walnuts provides 10 – 25 g of proteins and fats.
- Pistachios :
Pistachios has slight salty taste, which make pistachios tasty and healthy dry fruits. These dry fruits are rich in proteins and fibers and low calorie content in it. A study as proven that consuming pistachios daily has shown significant weight loss in peoples. 50 g of pistachios has 20-45g of healthy fats, carbohydrates, and proteins in it.
- Dates :
If one has sugar cravings then this sweet craving can be satisfied by eating dates. Dates has natural sugar content and are rich in fibers, this fruit has cholesterol lowering properties making it great addition in weight loss and improving heart health. 1 date has 25 calories, those are natural and healthy. Provides energy to perform various functions in the body by increasing stamina.
- Cashews :
If you are one who has frequent eating habit then cashews is the solution to this eating habit. Cashews has nutty sweet taste. Cashews are rich in proteins that make cashew excellent food option when you are on diet, these crunchy cashews improve your heart health, lowers blood cholesterol level and enhance gut digestion. It is advised to eat cashews in moderation, overeating of cashews can cause excess surplus of calories. 50 g of cashews has about 30-50 g of healthy calories.
- Raisins :
Raisins are rich with antioxidants and fiber that regulates digestion and helps satisfy cravings. It helps lower the fats cells that are stored in adipose tissues and prevents the ghrelin hormone from triggering excess hunger. Raisins contains various minerals like magnesium, potassium, selenium, zinc that are required for healthy building of the body tissue and muscles. 50 g of raisins has about 78g of carbohydrates and 4 g of proteins.
- Apricots :
Dried apricot are healthy snack options. Apricot has less calorie content and helps to ease digestion and unwanted hunger. Apricot provides essential nutrients to the body for healthy growth and development of the body.
- Prunes :
Prunes has fiber content are most common to improve digestive health of the individual. Prunes acts as antioxidant removing harmful toxins from the body, making them perfect choice for lowering inflammation and preventing the development of chronic diseases. 1 prunes have about 28 g of calories.
- Figs :
Figs are high in fibers, fibers ease digestion by increasing bowel movement in the colon. This aids digestion process and prevents overeating of the food that may contain unwanted fats. Figs are sweet and maintains low glycemic index, they do not suddenly spike blood sugar lower. So diabetic patients can consume figs. But in moderate amount.
- Brazil nuts :
This nuts increase metabolism in the body and is rich in selenium, which supports thyroid health promoting normal level of thyroid secretion in the body.
Table for calories count in dry fruits:
| Dry fruits | Calories per 50g |
|---|---|
| Almonds | 288 g |
| Walnuts | 327 g |
| Pistachios | 280 g |
| Dates | 140 g |
| Cashews | 275 g |
| Raisins | 150 g |
| Apricots | 120 g |
| Prunes | 120 g |
| Dried figs | 125 g |
| Brazil nuts | 329 g |
Conclusion
This article” Top 10 dry fruits for weight loss ” has provided top 10 dry fruits that can give expected results to the peoples wishing to lose weight, simultaneously maintaining healthy balanced diet. Also it is important to understand that dry fruits should be enjoyed in moderate amount only to rapidly achieve weight loss. Too much of dry fruits can cause body heat elevation or acid reflux that my have negative impact on your health Consuming Dry fruits for weight loss improves digestion and promotes a feeling of fullness..
FAQ’S
How much dry fruits should I eat for weight loss?
A small handful (about 20 – 30 grams) of dry fruits per day is generally sufficient. Consuming too much can lead to excess calorie intake, which can hinder weight loss.
Do dry fruits contain sugar?
Naturally dried fruits contain natural sugars, but they are also rich in fiber, which slows down the absorption of sugar. However, avid dry fruits with added sugars, as theses can contribute to weight gain.
Should I avoid salted or flavored dry fruits for weight loss?
Yes, salted or sugar- coated dry fruits can be high in sodium or added sugars, which can lead to water retention and increased calorie consumption. Its best choose plain, unsalted, and unsweetened varieties.