As people become more aware of the importance of health and fitness, they take steps to stay fit and healthy.
Eating healthy, exercising regularly and maintaining a healthy body weight are essential for overall health. People are now prioritizing healthy eating and incorporating activities like yoga into their routines for better weight management.
Fig (Anjeer)
Anjeer contains a high level of fiber, which is great for weight loss as it aids digestion and helps you feel full longer, thereby reducing your calorie intake.
A to study found that consuming more dietary fiber can help with weight loss. This is likely due to you feeling full longer and consuming fewer calories.
The nutrients in anjeer can increase your metabolism. Since dried figs are naturally sweet, they can be used as a sugar substitute in desserts or simply enjoyed on their own. Consuming one or two figs a day can help you lose weight significantly.
According to USDA nutritional value of a fig per 100g are:
- Energy: 249kCal
- Protein: 3.3g
- Fat: 0.93g
- Carbohydrates: 63.9g
- Fiber: 9.8g
Note from The Fitness Freak
It’s no secret that dried fruits are beneficial to health. They offer a high protein and fiber content, which are essential for a healthy body. Additionally, dried fruits are beneficial for weight management by increasing the metabolic rate. As a healthy snack, they can increase your metabolic rate for faster weight loss and can help regulate cravings. Nevertheless, it is essential to remember that in order to be successful in losing weight, you must incorporate dried fruits into a balanced diet and a regular exercise plan.
Best Ways to Use Dried Fruit for Weight Loss
Incorporating dried fruits into your diet in a healthy way can be easy with a few tips in mind.
- When choosing dried fruits, choose nutrient-dense options such as raisins, dates, apricots and prunes.
- Pay attention to portion sizes, aim for a quarter cup (30g) of dried fruit per serving.
- Look for options that are unsweetened or have minimal added sugars, less processing, and no preservatives or additives.
- To incorporate dried fruit into a balanced meal, try using them to top oatmeal, yogurt, or trail mix.
With these tips in mind, eating nuts can be a nutritious and convenient way to add more nutrients to your diet and aid weight loss.
Conclusion
Dried fruits are packed with minerals such as potassium, magnesium, dietary fiber, and phenolic compounds, making them an excellent source of nutrition.
Plus, eating dried fruit can provide you with many health benefits, such as better gut and gut health, better cardiovascular health, weight loss, increased satiety, and even protection against certain types of cancer.
If you’re struggling to lose weight, don’t worry — you can get back on track with simple steps like following a personalized diet plan.
A HealthifyMe nutritionist can help you craft the perfect plan to achieve your health goals. Remember the saying “The first step is the hardest”. So take that first step today and start your journey to weight loss success!
Frequently Asked Questions (FAQs)
Q. Is eating nuts good for weight loss?
A. Dried fruits can be beneficial for weight loss due to their high protein and fiber content, which can help you feel full while consuming fewer calories. Plus, they’re a great source of vitamins, minerals, and plant compounds that can boost your overall health.
Q. Is Kaju good for weight loss?
A. Yes, kaju or cashews, which contain magnesium and protein, are beneficial for weight loss due to magnesium’s role in fat and carbohydrate metabolism. It also contains protein, helping to manage hunger. Therefore, cashews can help in weight loss.
Q. How many nuts should I eat a day to lose weight?
A. To get the most health benefit from dried fruits, it is recommended to consume 25-30g per day. Eating a moderate amount of these fruits will give your body the necessary nutrients.
Q. Is Kishmish good for weight loss?
A. If you’re looking for a way to satisfy your sweet tooth without adding extra calories, raisins are a great option. They’re high in fiber, which helps you feel full longer with just a small serving. Plus, they can also help control blood sugar and reduce cravings, making them a great choice for those trying to lose weight.
Q. Is Pista good for weight loss?
A. Eating pistachios can benefit your health because they contain healthy fats, fiber, protein, antioxidants, and minerals like vitamin B6 and thiamin. Additionally, regular consumption of pistachios can lead to weight loss, lower cholesterol and blood sugar levels, and improved gut, eye, and blood vessel health.
Q. How many nuts per day to lose weight?
A. Incorporating at least four nuts into your daily diet can help treat cancer, obesity, and diabetes. Additionally, it helps manage and regulate weight, cognitive and reproductive health, and many other lifestyle issues. Nuts are a nutritional powerhouse, providing numerous health benefits.
Q. How many almonds per day?
A. One can eat 6-8 almonds a day as part of a weight loss routine as they are high in protein and fiber and low in carbohydrates. These nutrients are good for appetite suppression because they help you feel full longer.
The supporting reference
1. Keast DR, O’Neil CE, Jones JM. Nut consumption is associated with better diet quality and reduced obesity in American adults: National Health and Nutrition Examination Survey, 1999-2004. Nutri Res. 2011 Jun;31(6):460-7. doi: 10.1016/j.nutres.2011.05.009. PMID: 21745628.
https://pubmed.ncbi.nlm.nih.gov/21745628/
2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fiber. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
3. Richardson, David & Astrup, Arne & Cocaul, Arnaud & Ellis, Peter. (2009). The nutritional and health benefits of almonds: a healthy food choice. Food Science and Technology Bulletin: Functional Foods. 6. 41-50. 10.1616/1476-2137.15765.
4. Jung H, Chen CO, Blumberg JB, Kwak HK. The effect of almonds on vitamin E status and cardiovascular risk factors in Korean adults: a randomized clinical trial. Eur J Nutr. 2018 Sep;57(6):2069-2079. doi: 10.1007/s00394-017-1480-5. Epub 10 Jul 2017. PMID: 28695324; PMCID: PMC6105263.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6105263/
5. Olmo-Cunillera, Alexandra & Escobar-Avello, Danilo & Pérez, Andy & Marhuenda-Muñoz, María & Lamuela-Raventós, Rosa M & Vallverdú-Queralt, Anna. (2019). Is eating raisins healthy? Nutrients. 12. 10.3390/nu12010054.
https://www.researchgate.net/publication/338213976_Is_Eating_Raisins_Healthy/citation/download
6. Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, White MM. Effects of pistachio consumption in a behavioral weight loss intervention on weight change, cardiometabolic factors, and food intake. Nutrients. 2020 Jul 20;12(7):2155. doi: 10.3390/nu12072155. PMID: 32698457; PMCID: PMC7400898.
https://pubmed.ncbi.nlm.nih.gov/32698457/
7. Blondeau N, Lipsky RH, Bourourou M, Duncan MW, Gorelick PB, Marini AM. Alpha-linolenic acid: an omega-3 fatty acid with neuroprotective properties, ready for use in the stroke clinic. Biomed Res Int. 2015;2015:519830. doi: 10.1155/2015/519830. Epub 19 Feb 2015. PMID: 25789320; PMCID: PMC4350958.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350958/
8. Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200-11. doi: 10.1080/07315724.2013.791194. PMID: 23885994.
