10 Best Dry Fruits for Weight Loss With Recipes That Are Just Perfect For Your Diet!

Are you struggling with weight loss and can't find healthier snacking options? 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 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, including their nutritional properties, and discuss whether low-calorie dry fruits help with fast weight loss and dry fruit milkshake recipes.

Table Of Contents

1. Do Low-Calorie Dry Fruits Help Lose Weight Fast?

2. Are Dried Fruits And Nuts Good For Weight Loss?

3. Dry Fruit Milk Shake Recipes

4. Nutritional Valuation And Weight Loss Dry Fruits Calories Chart

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

Do Low-Calorie Dry Fruits Help 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. Dry fruit has low calories because all nuts contain certain good fats, which increases the overall caloric percentage of dry fruits. Figs, raisins, and apricots are some of the dry fruits that might have lower caloric value in comparison to nuts. 

But for weight loss, almonds, walnuts, pistachios, prunes, dates, figs, raisins, and apricots are packed with fibre, minerals, vitamins, healthy fats, and protein, which help keep you full and satisfied. Dry fruits' role in weight loss is 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. Suitable dry fruits can effectively support your weight loss efforts when included mindfully in your diet. Dry fruits can be a part of ToneOp Fit’s Intermittent Fasting Weight Loss plan, and our expert diet coaches can help you include them conveniently in your eating window.

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

Are Dried Fruits And Nuts Good For Weight Loss?

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

1. Almonds Promote Satiety

Almonds for weight loss are your ally in the journey to get healthy. 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.

Also Read: Top 8 Promising Advantages Of Eating Soaked Almonds Daily!

2. Walnut Are Rich In Healthy Fats

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 Are Good For Mindful Snacking

Pistachio nuts 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 Have Fibre For Fullness

Prunes certainly top the list of dry fruits that are best for weight loss when combined with a fitness regime. Prunes-dried plums are a great source of dietary fibre, which helps with digestion and increases feelings of fullness, which helps with calorie control. 

Because of their satiating nature, high-fiber meals like prunes are recommended by the Indian Council of Medical Research (ICMR) for weight loss. A diet rich in prunes can lead to a 15% reduction in daily calorie intake, according to ICMR guidelines.

5. Figs Have Natural Sweetness

Fig fruit offers 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: Kimia Dates For Weight Loss: Discover 15 Benefits To Upgrade Your Health!

7. Raisins Are Great For Fibre And Satiety

A great source of dietary fiber is raisins. 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 Are Good 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.

While dry fruits are helpful for weight loss, following a balanced diet is even more pivotal. Consider ToneOp Fit’s Balanced Diet Weight Loss Plan, which gives balanced nutritional guidance from expert diet coaches by including dry fruits in your diet at your convenience. 

Also Read: Know 6 Dry Fruits Not To Eat During Pregnancy With Recommendations!

Dry Fruit Milk Shake Recipes

Here are 2 easy to make milkshake recipes that include dry fruits for weight loss:

1. Mix Dry Fruits Milkshake

The dried fruit and nut milkshake is a rich and thick shake that will give you instant energy. It is best for kids to take it in the morning to keep them full and energetic.

Ingredients:

• Low-fat Milk - 1 cup

• Almonds - 4 pieces 

• Cashews - 4 pieces 

• Pistachios - 5 pieces 

• Dates - 5 pieces 

• Figs - 2 to 3 pieces 

• Walnuts - 4 halves 

• Saffron - few strands

• Cardamom - 2 small

  
  

Preparation Method:

• First, soak almonds, cashews, pistachios, and dates in lukewarm water for an hour.

• Then peel the badam, pista and dates and remove the skin.

• Then, transfer the soaked dry fruit to a blender.

• Add ½ milk and grind first.

• Then add the remaining milk, cardamom, and nutmeg and mix well.

2. Dates & Almonds Milkshake

A cocktail of dates and almonds is worth a try. Definitely, a powerhouse of nutrients and energy. It is extremely healthy & nutritious and is ideal for breakfast and after training.

Ingredients:

• Low-fat milk - 1 cup

• Water - 1 cup

• Dates - 15 pieces 

• Almonds - 10 pieces 

• Honey - optional

  
  

Preparation Method:

• Soak the dates and almonds in water for at least 10 minutes so that they soften slightly and your blender has no problem grinding them!

• Add all ingredients to a blender and blend until smooth. Serve in tall glasses and eat.

Nutritional Values And Weight Loss Dry Fruits Calories Chart

Nutritional value of dry fruits are:

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

Dietitian's Recommendation

Knowing that dry fruit is good for weight loss, why not make it a permanent fixture in your daily routine and witness the transformation it can bring to your quest for a healthier, happier you? Your path to weight management can be easily achieved with dry fruits, as they are paved with delicious possibilities.

                                                                              Dt. Lavina Chauhan

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!

FAQs

1. Can I have dry fruits with milk for weight loss?

Yes, you can include dry fruits along with milk in your weight loss strategy. However, dry fruits and milk can both be high in calories, so watching portion proportions is crucial. 

2. How to consume dry fruits and nuts 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.

3. 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 favorite 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.

4. 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.

References

• https://toneop.com/blog/Best-Dry-Fruits-For-Weight-Loss

• https://www.google.com/url?sa=t&source=web&rct=j&opi=89978449&url=https://www.thebigsweettooth.com/dates-almond-milkshake/&ved=2ahUKEwip6bzBksCIAxXnb_UHHZ1wDnEQFnoECBUQAQ&usg=AOvVaw1az_RBgJ-D-taoLh0eDkx9

• https://rakskitchen.net/dry-fruits-nuts-milkshake-recipe/

• https://www.vegrecipesofindia.com/dry-fruits-milkshake/

  
  

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