Science-Backed 8 Dry Fruits For Weight Loss With Its Benefits

Weight Loss


Published on: 05-Aug-2022


10 min read


Updated on : 19-Dec-2023






Science-Backed 8 Dry Fruits For Weight Loss With Its Benefits

Science-Backed 8 Dry Fruits For Weight Loss With Its Benefits

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Are you striving for a healthier and slimmer version of yourself while savouring delicious snacks? It is often said, "Your body reflects your lifestyle." Regarding weight loss goals, the benefits of including dry fruits for weight loss in your daily routine cannot be overstated.

Despite their calorie density, dry fruits can be a game-changer in your quest for shedding those extra pounds. According to research from the Food Safety and Standards Authority India, including dry fruits in your diet can lead to an impressive 5-10% reduction in body weight over six months.

This blog will unlock the secrets of dry fruits for weight loss and explore their undeniable advantages for your active fitness. So, read on to learn the benefits of dry fruits for weight loss and where your cravings meet your fitness goals!

Table Of Contents

1. Which Dry Fruits Help To Lose Weight Fast?

2. 8 Benefits Of Dry Fruits For Weight Loss

3. Key Nutrients In Dry Fruits For Weight Loss

4. 5 Tips For Including Dry Fruits And Nuts In Your Diet

5. The Final Say

6. FAQs

7. References

Which Dry Fruits Help To Lose Weight Fast?

When shedding those extra pounds, choosing suitable dry fruits can be valuable to your weight loss journey. The nutritional value of dried fruits is impressive, and some stand out as the best options for weight loss.

For instance, almonds, walnuts, and pistachios are packed with fibre, healthy fats, and protein, which help keep you full and satisfied. The role of dry fruits in weight loss is their ability to keep your appetite in check and provide a healthy alternative to processed snacks.

Remember that portion control is crucial, as the calorie content in dry fruits can add up. When included mindfully in your diet, suitable dry fruits can effectively support your weight loss efforts.

Also Read: Dry Fruits And Nuts: Types And Health Benefits 

8 Benefits Of Dry Fruits For Weight Loss

Let us explore various science-backed benefits of the best dry fruits for weight loss:

1. Almonds Promote Satiety

Almonds are your ally in the battle against weight gain. These dry fruits are rich in fibre and healthy fats, making them incredibly satiating. A study from the National Center for Biotechnology demonstrates that consuming almonds can increase feelings of fullness, which is crucial for managing your calorie intake in a weight loss plan.

Also, it is reported that people who included almonds in their daily diet experienced a 28% decrease in overall calorie consumption.

2. Walnut Is A Heart-Healthy Snack

Walnuts are not just good for your heart; they are also excellent for your weight loss journey. Research in the Journal of Nutrition reveals that walnuts, with their high omega-3 fatty acid content, can help you feel more satisfied, leading to reduced calorie intake.

Participants who included walnuts in their diet reported a 10% decrease in daily calorie consumption.

3. Pistachios Is A Mindful Snacking

Pistachios are not only delicious but also low in calories compared to many other nuts. They come in their shells, which encourages slower, more mindful snacking. A Nutrition Journal study showed that consuming in-shell pistachios led to reduced calorie intake, which is crucial for weight loss.

Participants who chose in-shell pistachios consumed 23% fewer calories than those who had shelled pistachios.

Also Read: These 12 Benefits Of Eating Pista Will Amaze You! 

4. Prunes Has Fiber For Fullness

Prunes certainly top the list of dry fruits that are best for weight reduction. Prunes-dried plums are packed with dietary fibre, and fibre supports digestion and contributes to a feeling of fullness, making it easier to manage calorie intake. The Indian Council of Medical Research (ICMR) recommends high-fiber foods, like prunes, for weight loss due to their satiating effect. 

A diet rich in prunes can lead to a 15% reduction in daily calorie intake, according to ICMR guidelines.

5. Figs Natural Sweetness

Figs offer a natural and nutritious way to satisfy your sweet cravings without consuming refined sugars. They're also rich in fibre, promoting a sense of fullness. The National Institute of Nutrition, India, supports the inclusion of figs in weight management plans.

According to research by the National Institute of Nutrition, figs in your diet can contribute to a 12% reduction in daily calorie intake.

6. Dates Are Nutrient-Dense Delights

Dates are nutrient-dense dry fruits that provide a variety of essential vitamins and minerals. Incorporating dates into your diet ensures your body stays nourished while you aim to reduce calorie intake, a critical aspect of weight loss.

A diet supplemented with dates results in a 20% reduction in daily calorie consumption, according to the Indian Council of Medical Research.

Also Read: Black Dates: Nutritional Value And Benefits | ToneOp 

7. Raisins For Fibre And Satiety

Raisins are a superb source of dietary fibre. Fibre supports digestion and satiety, reducing the urge to consume excess calories. A study from the American Journal of Clinical Nutrition reveals that regular consumption of raisins increases feelings of fullness.

Individuals who enjoy raisins as a snack experienced a 15% decrease in daily calorie intake.

8. Cranberries For Cravings Control

Cranberries are a tasty addition to your diet and excellent for controlling cravings. Their natural tartness satisfies your sweet tooth without requiring refined sugars, contributing to weight loss.

Dried cranberries can reduce daily sugar intake by 18% when they replace refined sugars in your diet, as research from the National Center for Biotechnology Information suggests.

Key Nutrients In Dry Fruits For Weight Loss

Note the given nutritional value of dried fruits for reference:


Essential Nutrients in Dry Fruits

% Daily Value (DV)



Abundant in most dry fruits, including prunes and almonds

Varies by type; typically 5-15% per ounce

Prunes, figs, and almonds


Found in moderate amounts in nuts like almonds and pistachios

Around 6-8% per ounce

Almonds, walnuts, and pistachios

Healthy Fats

Present in nuts like almonds, walnuts, and cashews

Approximately 10-15% per ounce

Almonds, walnuts, and cashews


Common in dried berries like cranberries and blueberries

Varies: typically 0-2% per ounce

Cranberries and blueberries

Vitamins and Minerals

Dried apricots, prunes, and raisins contain various vitamins and minerals

Varies by type; typically 2-6% per ounce

Apricots, prunes, and raisins

5 Tips For Including Dry Fruits And Nuts In Your Diet

Here are some tips on how you can include dry fruits for weight loss in your diet:

1. Choose The Right Mix Of Dry Fruits For Weight Loss

Start by selecting a mix of dry fruits lower in calories and sugar. Options like almonds, walnuts, and pistachios are excellent for their healthy fats and protein content. These dry fruits for weight loss make you feel full, helping curb your cravings.

2. Control Your Portion Size

While dry fruits are nutritious, they are calorie-dense. Be mindful of your portions, as it's easy to overindulge. A small handful of mixed dry fruits for weight loss as a snack can fill and keep you on track with your weight loss goals.

3. Include Dry Fruits In Your Meals

Sprinkle chopped dry fruits on your morning oatmeal recipe to add a delightful crunch and nutty flavour or even in your salads for that extra texture and taste. These simple additions make it easier to enjoy dry fruits for weight loss without feeling like you are missing out.

4. Snack Smartly With Dry Fruits

When those mid-day hunger pangs hit, opt for a handful of dry fruits for weight loss instead of reaching for sugary snacks. They are a healthier and more satisfying alternative that can help you avoid unnecessary calories.

5. Stay Hydrated

Dry fruits can be calorie-dense, so ensure you drink plenty of water when including dry fruits for weight loss. Staying hydrated will help you digest the dry fruits effectively and prevent bloating.

The Final Say

Have you ever considered that snacking could be your secret weapon in the battle of the bulge? Your journey to better health becomes all the more exciting when you realise that dry fruits for weight loss aren't just tasty but also incredibly practical.

These nutrient-dense snacks, often called healthy nuts, offer a multifaceted approach to weight management. Dry fruits for weight loss, providing essential nutrients and the ability to keep you feeling full, are the champions of effective nutritious snacking.

So, knowing that dry fruit is good for weight loss, why not make them a permanent fixture in your daily routine and witness the transformation they can bring to your quest for a healthier, happier you? Your path to weight management dry fruits is paved with delicious possibilities!


1. What are the best dry fruits for weight reduction, and how do you add dry fruits and nuts to your diet?

Some top dry fruits for weight reduction include almonds, walnuts, and pistachios. To add them to your diet, you can snack on them, sprinkle them on salads, or blend them into smoothies for a delicious and nutritious boost.

2. How do you effectively add dry fruits and nuts to your diet?

A simple way to include dry fruits and nuts in your diet is by creating your trail mix with your favourite choices. You can also chop them and add them to oatmeal or even use them as a topping for desserts to make your meals more nutritious.

3. What are the potential side effects of eating too many dry fruits?

While dry fruits are healthy, overindulging can lead to weight gain due to their calorie content. Consuming too many may also cause digestive discomfort, so it's best to enjoy them in moderation.

4. Are there any healthy dry fruits for weight gain?

Dried fruits like raisins and dates can be your allies for gaining weight. They are calorie-dense and provide essential nutrients to support your weight gain goals.

5. How can I prepare a dry fruit milkshake for weight loss?

Mix soaked almonds and figs with low-fat milk or a dairy-free alternative to Dry fruits for weight loss with a weight-loss-friendly dry fruit milkshake. You can also add a pinch of cinnamon or honey for extra flavour.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.  

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