Dry fruits for Weight Loss

It can be very important to include dry fruits in your diet. They can be very helpful in reducing fat. Dry fruits are not only tasty, but they are also rich in fiber and protein which keeps your metabolism process healthy and can help you lose weight. If you consume dry fruits in a certain amount, it can reduce your weight to a great extent. In this article we will talk about "Dry fruits for Weight Loss", how to include them in your diet, and how to consume them.

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Dry fruits for weight loss

1. Almonds

Almond is an antioxidant dry fruit that contains elements that reduce oxidative stress. Almond contains fiber, protein, and vitamin E which is very important for your body. We want to tell you that it reduces your body weight. This means that if you consume almonds in the morning, it controls your appetite, due to which you feel less hungry, along with this it reduces your cholesterol and also controls blood pressure and sugar level.

Now let's talk about when and how to consume almonds. You should consume 25 grams of almonds daily and always eat almonds after soaking them. Remember that you should consume only 25 or 30 grams of almonds, otherwise, you may have problems in your digestive system.

• Soak almonds:- Soak almonds in water overnight peel and eat them in the morning so that the nutrients present in the almonds are properly digested.
• Grind Almonds:- Soak almonds in water overnight. In the morning, remove almonds from water, peel them, and grind them. Grind fennels and sugar candy to make its juice and drink it.

According to USDA data, 25 grams of almonds are mentioned as follows:

Dietary fiber:- 2.5g
Protein: 7.5 g
Fat:- 15 g
Vitamin E:67 percent approx
Calories:- 144
Magnesium:- 67 mg

2. Cashews

According to some research, it is a common myth that cashews increase weight. Keeping this in mind, we cannot deny this research. We will share some things about cashews with you. As you know, cashews are a dry fruit eaten in every country, which means there is something in cashews that people do not like just like that. The reason for liking cashews is that cashews have the power to increase calcium levels which is called hypercalcemia, which is important for the strength of our bones. It increases calcium levels and decreases phosphate levels.

If we talk about weight loss, how cashews can reduce our body weight, it depends on our diet, and what kind of food we are taking. Let me tell you some things about cashews, and tell you how you can include cashews in your diet.

• Portion control:-  Cashews are high in calories, so limit your intake to 28 grams
• Vegetable juice:-  Consume cashews carefully so that you do not overeat. You can mix cashews in salads with cucumber, tomato, carrot, etc.
• Nut butter:-  Apply cashew butter on whole grains and bread, enjoy the creamy taste of cashews, and include it in your balanced diet
• Oatmeal or yogurt:-  Add cashews while making oatmeal in the morning or add cashews to yogurt and eat

3. Plums

Plums are high in fiber which makes our stomach feel full for a long time, controls our appetite, and improves our digestive glands. They are low in calories and you should know that low-calorie foods control fat. Plums contain sorbitol and other compounds that act as natural laxatives in the body. These help relieve constipation. These improve the process of food digestion and thus food is digested quickly.

• Seasonal routine:- Our body temperature changes in every season. If the temperature changes then our food habits also change. Therefore, we should consume plums in the winter season so that our body temperature remains maintained.
• Frozen Plums:- You should refrigerate plums before eating them because frozen plums remain hot. Being hot means that when we eat plums, the temperature of the plums is higher than our body temperature. Therefore, you should refrigerate plums before eating them in summer.

4. Walnuts

There are many metabolic processes inside the body, one of which is the process of digesting food, which is called digestion. It is not necessary to digest all the food we eat. Some unhealthy fats are not digested and later become the cause of obesity. Many people are facing this problem. One solution to this problem is walnuts. Walnuts contain omega-3 fatty acids which help in reducing obesity in our body by reacting with HCL present in our gastrointestinal tract.

Walnuts are high in fiber, which helps in digesting food by improving our digestive system. Walnuts have a low glycemic index. The glycemic index means that it measures how carbohydrates affect blood sugar levels and control blood sugar.

5. Bapchi

Bapchi or "Bachchan" (commonly known as "Bachchan" or "Bachchan") is used in Aushadhi. Buy Bapchi seeds from the market and soak them in water overnight. They will swell by morning. Eat them on an empty stomach. You should take only 30 grams of Bapchi and consume it every morning.

Bapchi is also used for weight loss. It helps in maintaining your gastro temperature and gives you a cooling effect in the stomach so that your stomach remains clean and food is digested properly. This is a traditional method used as an Ayurvedic treatment.

Benefits of Dry fruits for weight loss

Dry fruits can be beneficial in weight loss. Let us tell you that you should consume nuts in limited quantities because they are rich in high protein and calories. Dry fruits are beneficial and can be helpful in weight loss.

Nutrient Density: Dry fruits are rich in essential nutrients like vitamins, minerals, and antioxidants. Here nutrient density means how to consume dry fruits so that you get the least calories.

High fiber content: Many nuts, such as walnuts and almonds, are rich in dietary fiber. Fiber helps improve your digestion, makes you feel full, and reduces overall calorie intake by reducing appetite and preventing overeating.

Healthy fats: Some nuts, such as almonds and walnuts, contain healthy fats (monounsaturated and polyunsaturated fats). These fats are good for heart health and help you digest unhealthy fats.

Protein source: Certain nuts, such as almonds and pistachios, provide a good amount of protein. Protein helps build and maintain muscle, which can boost your metabolism and aid weight loss.

Antioxidants: Dry fruits are rich in antioxidants, they fight oxidative stress and inflammation and also boost the metabolic process.

Energy booster: Dry fruits contain natural sugars that can be beneficial for maintaining an active lifestyle. They burn calories in our body and boost our immunity.

How to Include Dry Fruits for Weight Loss:

1. Portion Control

• Eat dry fruits in small quantities: Dry fruits are rich in calorie protein, so limit their intake to about 30 grams per day. So that you get minimum calories.

2. Healthy Snacks

• Nut mix: Make a powder by mixing almonds, walnuts, and some raisins or dried cashews and drink it with raw milk in the morning along with a spoonful of dry fruit mix
• Nut butter: Eat nut butter and cashew butter with bread or mix them together for breakfast so that you have to eat less throughout the day

3. Incorporate into Meals

• Salad: Add chopped dry fruits like dried cranberries, cashews, or almonds to salads. They add a sweetness to your salad which is sugar-free and provides good nutrition for weight loss.
• Breakfast: Eat light foods like Dalia, yogurt, and khichdi for breakfast and eat dry fruits in limited quantities.

4. Baking and Cooking

• Healthy baking: Add dried fruits to healthy baking recipes like whole grain muffins, energy bars, or cookies. They give you a natural sweetness and add flavor to your recipe.
• Grain dishes: Add chopped dried fruits to cereals like poha and rice. These will add fibre to your grain meal making it more digestible.

5. Smoothies and Shakes

• Add to smoothies: Add dry fruits like walnuts, cashews, or palm fruits to your smoothies. And consume them as they are rich in nutrients. Mix them in vegetable and fruit juices and drink them.
• Protein shakes: Add dry fruits like almonds and cashews to the shakes you take during exercise or work so that your digestive system is better and your food is digested quickly

FaQ

What dry fruits are good for weight loss?

Almond is an antioxidant dry fruit that contains elements that reduce oxidative stress. Almond contains fiber, protein, and vitamin E which is very important for your body. We want to tell you that it reduces your body weight. This means that if you consume almonds in the morning, it controls your appetite, due to which you feel less hungry, along with this it reduces your cholesterol and also controls blood pressure and sugar level. Walnuts contain omega-3 fatty acids which help in reducing obesity in our body by reacting with HCL present in our gastrointestinal tract.

Is Dry good for weight loss?

Dried fruits can be good for weight loss if eaten in moderation, as they are rich in nutrients and fibre, which helps in satiety. But they are also high in calories, so eat them in moderation to reduce calorie intake.

Which dry fruit should we eat daily?

Almond is an antioxidant dry fruit that contains elements that reduce oxidative stress. Almond contains fiber, protein, and vitamin E which is very important for your body. We want to tell you that it reduces your body weight. This means that if you consume almonds in the morning, it controls your appetite, due to which you feel less hungry, along with this it reduces your cholesterol and also controls blood pressure and sugar level.

Conclusion

As you know, dry fruits have a lot of calories and you should also know that calories can lead to weight gain if eaten in excess. And in this article, I told you how much you should consume "dry fruits for weight loss". I also told you how to consume "dry fruits for weight loss". Remember, you should consume up to 30 grams. I hope you liked this information.