Top 14 Best Nuts & Dry Fruits For Weight Loss


Today, obesity is a major public health issue. If you’re overweight, you’re at risk of heart disease, diabetes type 2, kidney problems, and liver problems. Dry fruits for weight loss can be a great addition to your meal as a snack that is high in nutrition and aids in weight loss as well.

Many of us enjoy late night snacking and because of that has a slow metabolism. Dried fruits can be an excellent alternative for you to consider. Continue reading to see how you can substitute snacks with dried fruits to help you healthily lose weight!

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Are dried fruits and nuts healthy for you? Dietary fibre and antioxidant consumption are increased due to the nutritional value of dried fruits, making them a nutritious snack option. Dried fruits include all nutrients present in fresh fruits, but they are concentrated in a more pure form than fresh fruits.

These antioxidants are beneficial for lowering blood pressure, improving digestive health, and treating various other health ailments. With a single serving of dried fruits, you can experience a significant amount of the daily necessary vitamins and minerals, including folate.

Dry fruits for Weight Loss or Weight Gain?

Saturated fats and calories in dried fruits can quickly add up if you eat them in large quantities without counting them. Because dried fruits have a high water content, the sugar and calorie content is considerable and might lead to weight gain if consumed in excess. If you want to reduce weight, include nutrient-dense foods and tiny portions of dried fruits in your diet.

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For further information on when you can consume dry fruits for weight loss, please see the following:

Morning: Almonds are a great way to start your day because they are packed with nutrients and favorable impact on your health.

Evening: Having a snack of pistachios, cashews, or pine nuts after work can help to boost your immune system and increases stamina.

Night: Walnuts, dates, and prunes are excellent late-night snacks because they are high in soluble fibre. You won’t feel bloated or constipated if you eat these dried fruits.

Cashew nuts are tasty, but eating them late at night increases your risk of dyspepsia.

15 Best Nuts & Dry Fruits for Weight Loss

Here is the list of some of the dry fruits for weight loss that you can include in your diet.

1. Hazelnuts

Hazelnuts fill you up and keep you full for a long time, so they’re an excellent first step in curbing your need for late night unhealthy snacks. They are among the most excellent dried fruits for losing weight because of their beneficial fats and high fibre content.

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2. Fig

Dried figs are loaded with minerals and fibre, make them a healthy snack option. It contains ficin, a digestive enzyme that works with other digestive system enzymes to help you lose weight quickly. Consuming this fruit lessens your need for sugar while also increasing your metabolism. The low-calorie content of figs makes them an excellent post-meal snack.

3. Pecan Nut


Pecans are a member of the walnut family and have a delicious buttery flavour. Despite the high-fat content, oleic acid prevents overeating by making you feel satisfied after a meal. It also boosts our metabolism and keeps track of our digestion and heart function, all of which are beneficial to our general health. This dried fruit’s anti-ageing and anti-inflammatory properties help to raise your immunity.

4. Pine Nut– Dry Fruits for Weight Loss

As a result of the presence of pinolenic acid in pinenut, it is an excellent appetite suppressor. Due to the high-fat content of these dried fruits, consuming them in moderation makes them the most incredible nuts for weight loss when done in moderation.

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5. Black Currant

For those seeking a pre-workout snack, black currant is an excellent choice. Its flavour and texture are pretty similar to raisins, making it one of the most excellent dried fruits for weight reduction.

Because of the high nutritional fibre and low sugar content are an excellent go-to snack, especially for children. These dried fruits, available in both sweet and sour flavours, are high in nutritional value. Because of its rich antioxidant content can also aid with various health conditions such as weight, heart health, and other ailments.

6. Pistachio

Pistachios are one of the greatest low-calorie, high-fibre dry fruits for weight loss. This dried fruit’s beneficial lipids make it an ideal weight reduction snack. When taken in moderation, it helps you manage your appetite and prevents you from overeating.

7. Dried Apricots

Traditionally, dried apricots have been regarded as a low-fat snacking option that can assist you in reaching your weight loss goals more quickly by decreasing your hunger. Because it is packed with minerals and nutritional fibre, these delectable dried fruits will assist you in losing all of the excess weight.

Since, dried apricots are low in calories, they provide a delicious indulgence that is portable and convenient to bring around.

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8. Almonds– Dry Fruits for Weight Loss

Almonds are a popular dry fruit that many of us enjoy eating at any age, regardless of our gender. The peel of this dried fruit contains a high concentration of fibre, which aids with weight loss by controlling bowel movements. It also assists in keeping blood sugar levels stable, thanks to the presence of magnesium and Vitamin E.

9. Dates

Even though dates are high in carbohydrates, these dried fruits can help in weight loss when consumed in moderation. Because dates are a good source of protein and contain unsaturated fatty acids, they help lower the likelihood of gaining weight. Dates also include fibre, which enables you to lose weight faster by increasing your metabolic rate.

10. Cashew Nuts

Cashew nuts are another popular dried nut known for keeping you full for a more extended period. They assist you in losing weight because they are high in protein and fibre, which stimulates your metabolism and aids in weight loss. Because you are satisfied for a more extended amount of time, this procedure permits you to burn more fat.

11. Prunes

Dry Fruits for Weight Loss

Prunes are one of the most widely consumed fruits, and they are frequently used to treat constipation. The high fibre content of this dried fruit aids in the elimination of toxins from the body by boosting the frequency of bowel movements. It also aids in weight loss by effectively increasing metabolic rate, making it an excellent fat-burning dried fruit for those looking to lose weight naturally.

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12. Raisins– Dry fruits for Weight Loss

Raisins include a chemical called iodine, which helps speed up your digestive process, making them an excellent choice to reduce weight. The high fibre content of this dried fruit makes you appear thinner, which is particularly beneficial for persons who have a slower metabolic rate. When ingested regularly, it is also helpful to one’s cardiovascular health.

13. Walnuts

How many people haven’t heard of these resilient but delectable walnuts? These dried fruits’ nutritious fats do wonders for your skin and hair, and they also aid in a healthy weight loss.

The body receives all of its nutrition from omega-3 fatty acids, which helps reduce belly fat by preventing hunger pangs. Walnuts are an excellent alternative for fish that are allergic to or don’t like fish. It also helps with digestion because it encourages it.

14. Peanuts

Peanuts are another type of dry fruit that people eat regularly in various forms. The good news is, peanuts can help you lose weight if you eat them in moderation. Yes! Even though it is high in fat and calories, it aids in weight loss.

Peanuts’ high fibre and protein content will keep you satisfied for hours for those looking to shed pounds. It aids in weight loss by increasing your body’s metabolic rate. However, bear in mind that you should only eat them in tiny amounts.

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The Bottom Line- Dry Fruits for Weight Loss

Finally, as you can see, even if you’re on a strict diet, you can still indulge in delectable snacks. All of the fruits mentioned above and nuts are fantastic additions to a healthy, well-balanced diet. They’ll support you when you’re transitioning to a new eating style or going through a tough time.

It also helps to reduce hunger and sugar cravings. The only thing to remember is that moderation is the key to your well-being and the most important rule. You can consume nuts and dried fruits in moderation.

So, slim down rapidly and comfortably while also taking good care of yourself. Finally, before you make any significant dietary changes, seek an appointment with a health professional.

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