A health study in Acta Scientific Nutritional Health Journal, 2021, says that people who eat dry fruits five times a week find it easier to maintain their weight. Dry fruits are a notable superfood, containing many enriching nutrients. Dry fruits also help to boost metabolism (Asian Journal of Advances in Medical Sciences,2020 ), a key factor in weight loss. Here’s top 10 dry fruits that can speed up weight loss.

 

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5 Best Dry Fruits for Weight Loss

 

1. Almonds

Almonds improve health by providing nutrients such as proteins, mono-saturated fats, and antioxidants. Most importantly, almonds help to lower bad cholesterol in the body, says a paper in the Nutrients Journal 2021. By lowering the LDL cholesterol, almonds reduce fat accumulation in the body. As a result you are also less likely to have inflammation.

 

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2. Cashews

Cashews are commonly found in every kitchen in India. They are delicious nuts that provide the body with high amounts of proteins, iron, calcium, and many other essential nutrients that boost the immune system, says the Journal of Science Technology and Research, 2021. Another significant nutrient provided by cashews is magnesium. Magnesium is known to regulate fat and carbohydrate metabolism in the body.

 

3. Raisins

Raisins are another popular dry fruit in India. Raisins are high in natural sugar and thus satisfy sweet cravings. A paper published in Nutrients Journal, 2019 claims that soaked raisins help keep blood sugar level under control. Additionally, raisins contain high amounts of iodine. Iodine is known to reverse slow metabolism (Journal of Environmental Engineering, 2021).

 

4. Dates

Dates are flavourful high-energy giving dry fruits. Dry fruits are rich in iron and calcium and are a good source of micronutrients such as potassium, magnesium, copper, and manganese. eople often assume that sugar will lead to weight gain by increasing blood sugar level. This is a myth because dates have low glycemic index. Glycemic index measures how quickly the blood sugar rises after eating certain food. Foods that have a low glycemic index raise blood sugar slowly. That means the body absorbs the food slowly, keeping hunger in check as you stay satiated for longer. 

 

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5. Apricot

Similar to dates, these dry fruits make you feel full and thus stop you from snacking in between meals. Additionally, dates contain magnesium that helps speed up the metabolism and aid in weight loss, says a paper in the Journal of Food Measurement and Characterization, 2022.

 

How to Add Dry Fruits to Your Diet

1. Pack a handful of dry fruits to snack on.

2. Almonds, raisins, and dates can be commonly used in bread and muffins.

3. Grind dry fruits into a fine mixture and add to smoothies.

4. Add dry fruits to salads.

5. Add almonds, cashews, and pecans in your cereal bowl during breakfast.