Dry fruits are packed with healthy nutrients and promote fullness which makes it a fitting addition to weight loss diet plans. These superfoods are packed with essentials of Vitamin A, B and K, minerals like copper, magnesium and iron and unsaturated fat. Almonds, walnuts, cashews, dates, hazelnuts, and apricots are some of the best dry fruits for weight loss. Incorporating these into the diet plan in moderation can bring weight loss benefits and advance overall health by improving memory, boosting metabolism, hair and skin health, increases immunity through antioxidants and much more. However, one should be careful with keeping the consumption of dry fruits in moderation as its side effects may include excess fiber intake, increased body heat, skin issues or hyperkalemia. Read along to learn more on dry fruits for weight loss. .
Can Dry fruits help to lose weight?
Yes, dry fruits can help to lose weight as they are nutrient dense and reduce the appetite which controls calorie intake and helps in losing weight. The contents of dry fruits are rich in omega-3 fatty acids and alpha-linolenic acid (ALA) which assists in weight loss by reducing fat and also enhances cardiovascular health. They are also rich in fiber which slows digestion and keeps one feeling for long along with promoting healthy gut microbiomes which enhances digestion and overall gut health. The dietary fibers present in dry fruits like almonds or pistachios help in regulating bowel movements and keeps the issues of indigestion and constipation at bay. Dry fruits are also an excellent source of protein which helps in promoting satiety hormones and suppresses hunger hormones, thus helping to control appetite. They also have a higher thermal energy which helps in burning calories even when the body is at rest. However, despite the nutrient content, dry fruits can be harmful when consumed in excess as it can lead to blood sugar spikes and increased body heat.
Which dry fruits are good for weight loss?
By now we all know how dry fruits are filled with nutrients and can also help in weight loss. Here are some dry fruits for weight loss you can add to your diet.
- Almonds: Protein-rich nuts with vitamin E.
- Walnuts: Omega-3 powerhouse for heart health.
- Pistachios: Low-cal, high-protein snack.
- Cashews: Protein-packed with zinc and magnesium.
- Brazil nuts: Selenium boost for metabolism.
- Hazelnuts: Balanced protein, fats, and fiber.
- Pecans: Heart-healthy with monounsaturated fats.
- Macadamia nuts: Creamy, low-carb energy boost.
- Pine nuts: Protein-packed with antioxidants.
- Dried apricots: Fiber-rich, vitamin A source.
- Dates: Natural sugar energy kick.
- Raisins: Sweet fiber and iron source.
- Prunes: Fiber-packed digestive aid.
- Dried figs: Digestive-friendly, calcium-rich.
- Dried cranberries: Antioxidant-rich, fiber-packed.
Let’s talk about these dry fruits for weightloss in detail:
1. Almonds
When you are trying to lose weight, eating foods that are low in calories plays a crucial role. Almonds are low in calories and yet pack a lot of nutrients. Almonds are high in fiber which makes them one of the best dry fruits for weight loss. The fiber present in almonds makes you feel full and reduces your cravings.
There has been a study that has stated that having soaked almonds in the morning can help lower cholesterol in the body which will eventually help one to lose weight. If dry fruits are not enough for you to lose weight then some weightloss products can help you.
Here is the Nutritional Value of Almonds:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 28 g | 165kcal | 6g | 6g | 14g |
2. Walnuts
Walnuts can be really beneficial for your brain and heart health as they contain omega-3 fatty acids just like many dry fruits for weightloss. Consuming walnuts can boost the metabolism of the body which means you will be burning fat at a faster rate than before which can help you to lose weight.
Another reason why walnuts are one of the best dry fruits for weight loss is because of their good fiber content which can make you feel fuller for longer reducing your food cravings and hunger pangs. Also, regular consumption of almonds can increase the level of serotonin in the brain which is responsible for your mood, memory, and sleep.
Here is the Nutritional Value of Walnuts:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 28 g | 185kcal | 4.3g | 3.9g | 18g |
3. Pistachios
Pistachios are some of the best dry fruits for weight loss. Not only they are delicious but they also have a lot of nutrients inside them. They contain healthy fats and a good amount of fiber in them. The fiber present in pistachios can help you feel more satiated, reducing your desire to eat more which will reduce the number of calories from your overall diet.
There is a study published in the Nutrition Journal, where researchers studied the diet of adults who has metabolic syndrome and found out that consuming pistachios did not lead to weight gain. Therefore, you can have dry fruits for weightloss and be a part of the weightloss success stories
Here is the Nutritional Value of Pistachios:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Kernel | 4 | 0.2g | 0.2g | 0.3g |
4. Cashews
The crunchy delight of cashews comes loaded with the benefits of healthy fats, protein, dietary fiber, vitamins B & E, and minerals like magnesium, phosphorus, and zinc. The content of cashews are also rich in unsaturated fats which is healthy for the heart and reduces bad cholesterol. These fats are equally helpful in promoting satiety which keeps one full for long and prevents overeating, thus lowering the calorie intake. The presence of vitamins and minerals boost energy levels and improve glucose metabolism which aids in weight loss and insulin sensitivity.
Cashews are significantly rich in dietary fiber which improves digestion by promoting the growth of healthy gut bacteria and fibrous foods generally have low Glycemic Index which prevents blood sugar spikes and keeps binge eating at bay. The combination of healthy fats, protein and fiber makes cashews a beneficial addition to the diet plan.
Here is the Nutritional Value of Cashews:
| Serving Size (28.35g) | Calories (kcal) | Protein (g) | Total Carbs (g) | Fat (g) |
| Cashews | 166 | 4.21 | 8.99 | 13.6 |
5. Brazil Nuts
Brazil nuts are native to the Amazon rainforest in Peru, Bolivia, and Brazil. They are very nutrient dense and are a great source of selenium. Dry fruits for weightloss like Brazil nuts can help the body to regulate the thyroid gland and also help heart and brain health.
They have good amounts of protein and fiber in them which are essential for weight loss. They also have L-arginine which can help in fat loss which makes it one of the best dry fruits for weight loss. You know what else can help you get started with weight loss? A 7 days diet plan for weight loss
Here is the Nutritional Value of Brazil Nuts:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Kernel | 33 | 0.7g | 0.6g | 3.4g |
6. Hazelnuts
You have had hazelnut coffee or hazelnut chocolate before but did you know that this dry fruit can help you lose weight? No, not the coffee or the chocolate but only the nuts. Hazelnuts are filled with antioxidants that boost the metabolism of the body which can help you to lose weight.
These are one of the best dry fruits for weight loss because they are high in fiber and protein. Fiber, as we all know is important to lose weight because it slows down digestion and reduces your appetite.
Here is the Nutritional Value of Hazelnuts:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1oz (28g) | 183 | 4.3g | 5g | 18g |
7. Pecans
The delights of pecans are considered as the powerhouse of nutrients, rich in healthy fats, protein, antioxidants and minerals. They are an excellent source of oleic acid, a type of healthy fat which promotes satiety and boosts heart health. They are also naturally low in sodium which helps in regulating the blood pressure and keeps the heart healthy. They are also rich in manganese and copper content which boosts metabolism and protects the risk of inflammatory or heart disease.
The sugar content in pecans is extremely low and they are also helpful in lowering blood sugar levels as they slow down absorption rate from bloodstream to peripheral tissues. They enhance energy levels and prevent blood sugar spike which keeps binge eating at bay.
Here is the Nutritional Value of Pecans:
| Serving Size (19 halves) | Calories (kcal) | Protein (g) | Total Carbs (g) | Fat (g) |
| Pecans | 196 | 2.6 | 3.9 | 20.4 |
8. Macadamia nuts
Macadamia nuts are native to Australia but are now grown in various parts of the world. They are widely consumed because of their numerous health benefits. Macadamia nuts are known to be high in monounsaturated fat which keeps your heart healthy. Not only that, these nuts also help to lower the risk of metabolic syndrome, Diabetes and other cardiovascular diseases. These nuts also have soluble fiber which supports your overall digestive health! In summary, these are just what you need to keep your body healthy and happy!
Nutritional Value of Macadamia nuts:
| Serving Size | Calories | Carbohydrates | Protein | Fat |
| 28g | 204 kcal | 4g | 2g | 23g |
9. Pine nuts
The tiny munch of pine nuts comes with the perfect balance of fiber, protein and healthy fats making it an excellent addition to one’s weight loss diet. They help by stabilizing blood sugar level, reducing the symptoms of diabetes and supporting heart health. The fiber contains probiotics which promotes the growth of healthy gut bacteria that improves digestion and regulates bowel movements. The protein helps in promoting satiety hormones and suppressing hunger hormones leading to appetite control and lowered intake of calories.
Protein has a higher thermogenic effect than carbs or fats which helps in improving resting metabolism which promotes burning of calories even when the body is at rest. The presence of omega-3 fatty acid helps in promoting brain health by building and repairing its cells. The antioxidants in pine nuts are incredibly useful in reducing oxidative stress and lowering inflammation in the brain.
Nutritional Value of Pine nuts:
| Serving Size (g) | Calories (kcal) | Protein (g) | Total Carbs (g) | Fat (g) |
| 28 | 191 | 3.9 | 3.7 | 19 |
10. Dried Apricots
Have you ever eaten apricots? If yes then we all can agree that they taste delicious. Well, guess what? they are also very nutritious and can help you to lose weight. There are a few qualities that apricots have that make them one of the best dry fruits for weight loss.
First of all, they are really low in calories which is really important if you’re trying to lose weight. Secondly, they are really high in fiber just like many dry fruits for weightloss which can help you feel fuller for a long period of time. Thirdly, dried apricots can boost your metabolism.
Here is the Nutritional Value of Apricots:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Apricot | 17 | 0.5g | 3.9g | 0.1g |
11. Dates
Dates are one of the most consumed dry fruits in India. They are sweet in taste and offer a lot of health benefits. They have a low-fat content and are also high in fiber which is important for weight loss. What makes dates one of the best dry fruits for weight loss is that they make you feel satiated for a long time which reduces your food cravings. Dates are also a good source of energy and may help to reduce cholesterol levels in the body.
Here is the Nutritional Value of Dates:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Date | 20 | 0.2g | 5.3g | 0g |
12. Raisins
Just like many dry fruits for weightloss raisins are also low in fat and have a good amount of fiber in them. Raisins are a part of many Indian sweets and dishes as well. They are home to many essential minerals such as copper, magnesium, iron, and zinc. This makes them highly nutritious.
Having some raisins can make you feel fuller for longer just like many dry fruits for weightloss. A study has also shown that consuming raisins regularly can help to suppress hunger and reduce abdominal fat which makes it one of the best dry fruits for weight loss
Here is the Nutritional Value of Raisins:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 40-50g | 129 | 1.42g | 34.11g | 0.11g |
13. Prunes
Prunes are packed with nutrients, especially fiber. Consuming prunes can help with constipation and help digestion. It also contains many vitamins such as Vitamin K, B6, and riboflavin.
Having dried prunes can also help with cholesterol levels in the body this is due to the fiber found in prunes called pectin. Prunes are great dry fruits for weight loss and can be considered one of the best dry fruits for weight loss for some people.
Nutritional Value of Prunes:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 prune | 23 | 0.2g | 6.1g | 0g |
14. Dried Figs
Figs, also known as Anjeer in India and many parts of the world are dry fruits that are sweet in taste and pack a lot of nutrients just like other dry fruits for weightloss.
These are high in fiber which means you won’t feel hungry for a while after eating them. They are also abundant in antioxidants such as phenolic acids and flavonoids which help to lower the cholesterol levels in the body and help in weight loss. They are also low in color which makes them one of the best dry fruits for weight loss.
Here is the Nutritional Value of Figs:
| Serving Size | Calories | Protein | Total Carbs | Fat |
| 1 Fig | 21 | 0.3g | 5.4g | 0.1g |
15. Dried Cranberries
Dried cranberries are one of the healthiest members of berry families that comes loaded with nutrients, antioxidants, essential vitamins and minerals. They are an incredible source of fiber which helps in slowing digestion that promotes fullness and staves off hunger pangs along with regulating bowel movements.
The content of antioxidants are extremely helpful in protecting the cells from the damage of free radicals and oxidative stress as well as in boosting immunity. Cranberries are also known to prevent Urinary tract infections and reduce blood sugar spikes thus reducing the risk of diabetes.
Here is the Nutritional Value of Dried Cranberries:
| Serving Size (g) | Calories (kcal) | Protein (g) | Total Carbs (g) | Fat (g) |
| 28 | 13 | 3.42 | 0.11 | 0.04 |
Benefits of eating Dry Fruits for Weight Loss
Our moms weren’t wrong for pushing us to crunch on almonds or walnuts daily as these delight come loaded with several health benefits. They help in boosting heart health, improves memory and cognitive health, boosts immunity and reduces the risk of diabetes. They also have wonderful weight loss benefits such as promoting satiety, boosting energy levels, supporting metabolism and much more. Below mentioned are some of the benefits of eating dry fruits for weight loss:
1. Satiety
The fiber content in dry fruits helps slow down digestion which promotes fullness for an extended period of time. The richness of protein equally assists in promoting satiety hormones and suppresses hunger hormones which prevents overeating. They are rich in healthy fats which take longer to be digested and thus prevents frequent eating.
2. Nutrient Density
Although small in size, the tiny delights of dry fruits are a treasure full of essential vitamins, minerals, fiber and healthy fats. Dry fruits like sunflower seeds are rich in Vitamin E which acts as an antioxidant and helps protect cells from the damage of free radicals and oxidative stress. Others such as apricots or dates are an exceptional source of Vitamin A that promotes immune and eye health. Dry fruits are also a wealthy source of copper which enhances iron absorption and collagen production.
3. Energy Boost
Dry fruits like almonds, raisins or dates are filled with natural sugars which provides a surge of energy which keeps one active and vitalised throughout the day. The fiber content in dry fruits helps regulate blood sugar levels which prevents inconsistent energy crashes and keeps your energy stable throughout the day. Consumption of dry fruits at night is also helpful in releasing energy which keeps hunger pangs at bay and improves sleep.
4. Digestive Health
Dry fruits for weight loss are prosperous in fiber which contains probiotics. These probiotics promote a healthy gut microbiome which facilitates healthy digestion and improves gut health. The dietary fiber is also vastly helpful in regulating bowel movements thus keeping problems of constipation or indigestion at bay. Dates, figs or prunes are some of the best dry fruits to extract the benefits of dietary fiber.
5. Portability
One of the best benefits of dry fruits is its portability and versatility as they can be consumed in raw form or added to several recipes. One can add dry fruits to yogurt, milkshakes, smoothies or oats. The fiber and healthy fats in dry fruits make it an excellent snacking option that will help in keeping one full and prevent frequent munching along with providing several health benefits.
6. Curbing Cravings
Sweet cravings are one of the leading causes of excess calorie intake which leads to overweight or problems of obesity. Dry fruits for weight loss contain natural sugar which can satiate one sweet cravings without the harm of any added sugar. They also make for an excellent alternative to sweetened candies, processed snacks or sugary edibles.
7. Metabolism Support
Dry fruits like walnuts or brazil nuts are rich in selenium or omega 3 fatty acid which exponentially helps in boosting metabolism. Selenium plays a crucial function in thyroid hormone synthesis and metabolism. Some dry fruits contain nutrients like selenium and omega-3 fatty acids, which can boost metabolism and aid in fat burning. Omega 3 fatty acid has also proven effective in burning of fat as also stated in the 2021 NIH study, “omega-3 is involved in fat metabolism by changing the expression of proteins such as fatty acid translocase”.
How to add Dry fruits and Nuts in your diet for weight loss?
Dry fruits and nuts offer multiple benefits of promoting satiety, curbing cravings, boosting metabolism and burning calories, all of which collectively aids in weight loss. However, one of the biggest upper hand with these tiny treats are their versaitility which lets it to be mixed with several healthy recipes and make for an excellent meal. Below mentioned are some of the pointers to keep in mind while adding dry fruits and nuts in your diet for weight loss.
1. Portion Control
Portion control refers to monitoring the amount of food you consume in every meal. While dry fruits offer several health benefits and aids in weight loss, its consumption should be done in moderation. It is recommended to consume not more than a handful of dry fruits daily which would equate to 28 grams. Eating excessive amounts of dry fruits can lead to unhealthy intake of calories and other health complications.
2. Choose Nutrient-Dense Options
One should always opt for dry fruits that have minimal sugar content and are low in sodium along with being dense in nutrients such as protein, fiber, healthy fats and antioxidants. Some of the best low sugar dry fruits are dried apricots, dried mulberries or prunes. It is advisable to always go for unsalted and unsweetened options such as almonds, walnuts or pistachios.
3. Snack Wisely
One should snack on dry fruits in between the meals which will help in promoting satiety and ward off frequent hunger pangs. Snacking on dry fruits such as almonds, walnuts or apricots will also provide energy boost, curb cravings and prevent one from overeating during meals.
4. Add to Meals
The benefits of dry fruits can be enjoyed by incorporating it into their diet to add extra flavors, texture, and nutrition. Mix your favorite dry fruits into morning oatmeals or smoothies, you can even add it to your yogurt along with some fruits or sprinkle them over whole grain cereal. To make more amazing recipes like these at home take a look at our weightloss recipes.
5. Pair with Protein
Combine dry fruits and nuts with a source of lean protein adds extra nutrition to your meal and enhances satiety along with improving gut health. One can pair any nuts with milk and enjoy it as a morning drinks for weight loss. Adding dry fruits and nuts with greek yogurt or cottage cheese can also help in making a balanced meal full of nutrients.
6. Be Mindful of Calories
It is essential to be considerate of your portion sizes while consuming dry fruits as it can lead to unhealthy consumption of calories. Although rich in nutrients, dry fruits still contain ample amounts of calories and thus immoderate consumption can give way to weight gain or other health complications.
7. Stay Hydrated
Dry fruits aren’t known for their water content, however they can increase the body heat when consumed excessively which can lead to pimples or acne. One should be careful to stay hydrated throughout the day to support digestion and stave off the heating effects of dry fruits. Hydration can also be your answer to How to lose 7 kg in a week.
8. Limit Processed Varieties
Avoid dry fruits and nuts that are highly processed or coated with sugar dry as these are often high in added sugar and unhealthy fats. They can lead to weight gain and fluctuating blood sugar levels that can further lead to binge eating.
Things to keep in mind while consuming dry fruits for weight loss
- Moderation is the key: Always remember that excess of anything is harmful. So, make sure you consume dry fruits only in moderation because having an excess of them can have detrimental effects on your health. Hence, it is safe to say that you can have dry fruits for weight loss as long as they are under your required calories for the day.
- Consume them without additives: Try to consume the dry fruits in their original form and without any additives. Avoid sugar-coated or fried dry fruits as they might have unnecessarily high calorie content which might not be in your best interest. If sweet delight is what you crave, you can add dry fruits into Millets for weight loss and make circular ladoos out of them.
- Read Label: Before you go on to buy the dry fruits, take time to read their label to check for their authenticity. Chances are that its label might mention some of the additives that might be added to the dry fruits. Hence, it’s important to keep an eye out for these.
Dry Fruits to Avoid while Losing Weight
Dry fruits can be an excellent addition to one’s weight loss diet because of their nutrient-dense content. However, some varieties of dry fruits are incredibly rich in calories, sugar or unhealthy fats which can further lead to weight gain. Below mentioned are some of the dry fruits to avoid while losing weight:
1. Dried Mango
Dried mangoes are high in natural sugar and they can add to extreme calorie consumption which can make you gain several kilos. They can also lead to spikes in blood sugar levels which can further increase binge eating. Resorting to fresh Summer fruits ais more beneficial as they help with hydration and also aids in weight loss.
2. Dried Pineapple
Died pineapples also contain an unhealthy amount of added sugar which can increase the intake of empty calories and also lead to blood sugar spikes that further promotes overindulgence. Consuming dried pineapple only adds extra kilos to your weight without adding any nutritional value to your meal.
3. Sweetened Dried Cranberries
Cranberries offer a set of health benefits with their nutrients and antioxidants properties such as preventing UTIs, supporting skin or heart health and so much more. However, the sweetened ones are rich in added sugar which can cause blood sugar spikes and when consumed in excess it can also cause diarrhea and stomach issues in children.
4. Candied Nuts
Candied nuts are excessively coated with processed sugars which makes them an unhealthy addition to a weight loss diet. Like other dry fruits and nuts with added sugars they don’t add any nutritional value to one’s meal but only enhance the intake of empty calories.
5. Dried Fruits with Added Sugars
Although dried fruits are rich in fiber and keep you full for long, they can also have excessive added sugars at times which will only add up to your weight. They also give way to blood sugar spikes increasing the risk of diabetes and further promoting overeating.
Expert Review on Dry Fruits for Weight Loss
Dry fruits are rich in healthy fats, protein and fiber which helps in promoting fullness and thus prevents overeating. They are also rich in antioxidants, essential vitamins and minerals which helps to boost immunity, promote heart and brain health along with improving vision and skin health. They can be consumed raw or added to several other recipes such as smoothies, milkshakes, oatmeals or more. They can be enjoyed as an evening snack, early morning meal or during meals as part of recipes. However, it is also important to keep in mind the portion size of dry fruits and practice moderation. Eating too many can have detrimental health impacts while having too less, won’t reap the maximum benefits. Nonetheless, one has to also consider the type of dry fruits they are consuming and the goal. If their goal is to lose weight, it is important to consume dry fruits with low glycemic load so that they support their weight loss goals.
References
“Bioactives and health benefits of nuts and dried fruits.” 2020. PubMed. https://pubmed.ncbi.nlm.nih.gov/31958750/.
Jones, Julie M. n.d. “Dried fruit consumption is associated with improved diet quality and reduced obesity in US adults: National Health and Nutrition Examination Survey, 1999-2004.” PubMed. https://pubmed.ncbi.nlm.nih.gov/21745628/.
“The Effect of a Peanut-Enriched Weight Loss Diet Compared to a Low-Fat Weight Loss Diet on Body Weight, Blood Pressure, and Glycemic Control: A Randomized Controlled Trial.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9318508/.
FAQ’s
1. What are the best dates for weight loss?
Medjool dates are one of the best dates for weight loss and they also contain antioxidants which helps to boost immunity and protect the cells from damage of free radicals. Medjool dates contain fiber which helps in promoting fullness and prevent overeating.
2. Which dry fruits to eat daily?
5 Dry fruits that are good for health if eaten daily:
Almonds- Rich source of antioxidants, fiber, and healthy fats.
Walnuts- Contains omega 3 fatty acid, reduces inflammation and supports gut health.
Pistachios- Low in calories, promotes gut health, contains fiber & protein.
Dates- High in fiber and antioxidants, boosts brain health.
Raisins- Aids digestion, boosts iron levels.
3. What are the 5 nuts for weight loss?
Nuts that are helpful for weight loss-
Walnuts- 183 calories and 18 grams of fat (4)
Brazil nuts: 184 calories and 19 grams of fat (5)
Almonds: 161 calories and 14 grams of fat (6)
Pistachios: 156 calories and 12 grams of fat (7)
Cashews: 155 calories and 12 grams fat (8
4. What nut burns fat faster?
Some research claims that a diet containing walnuts helps to burn far more calories than a dairy-containing diet. They are extremely helpful in promoting the burning of calories at rest.
5. Which diet is best for weight loss in 7 days?
A well balanced diet containing healthy fats, proteins and fiber with a mix of fruits, vegetables and seeds and nuts are best for weight loss in 7 days.
6. Is kaju good for weight loss?
Yes, kaju is good for weight loss as it is rich in monounsaturated fats, protein and fiber. They all help in promoting satiety and enhance overall health.
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