Top 7 most effective dry fruits for weight loss

All the articles in this blog are written in collaboration and with the supervision of the health professionals at our weight center.

A superfood that has been put aside because of its high fat content, dried fruits are wrongly considered as fatty foods that make you gain weight. In reality, they are rich in good fats and contribute to maintaining cardiovascular health, but above all, dried fruits contribute to weight loss! Zoom on dried fruits that make you lose weight.

What are dry fruits?

After having reviewed the vegetables that make you slim, then the most effective fruits to lose weight. Let’s now focus on dried fruits.

Definition of dry fruit

Dried fruits are part of the super foods. This is because of their interesting nutritional value: rich in nutrients and good fats, they promote the proper functioning of the body. Among their benefits are :

• protection of the cardiovascular system
• improvement of mental health
• lowering cholesterol levels
• etc.

Their high calorie and fiber content makes them an ideal snack and a natural and effective appetite suppressant. The next time you have a craving, instead of throwing yourself on cakes or pastries, opt for a handful of dried fruit. This way, your craving for fat and sugar will disappear instantly while doing your body good!

The 2 types of dry fruits

There are two different types of dried fruits :

• nuts (also called oilseeds)
• dehydrated fruits

Nuts or oilseeds

Oilseeds are all naturally dried nuts such as almonds, hazelnuts, walnuts, etc.

Their health benefits are numerous, especially their richness in :

• proteins: oilseeds contain more proteins than meat and fish
• minerals: magnesium, calcium, zinc, iron, potassium, phosphorus, selenium, etc.
• vitamin E: a powerful antioxidant that delays cellular aging
• mono and polyunsaturated fatty acids: these are the good fatty acids, especially omega 3

Dehydrated fruits

Dehydrated fruits are fruits that have been dried such as: grapes, apricots, figs, etc.

They are rich in :

• vitamins
• minerals
• nutrients
• fibers
• trace elements
• calories (good fats)

Dehydrated fruits also have an alkalizing effect on the body. Thus, they neutralize the acidity of the body.

To know ! Whatever food we eat, excess is harmful to our health. Thus, to benefit from all the benefits of dried fruits, it is essential to consume them in moderation! At the end of the article, you will find: how to consume dried fruits to take advantage of all their benefits.

The 7 most effective dried fruits for weight loss

1 – Almonds

Almonds are ideal for reducing cardiovascular risks as well as many degenerative diseases, in addition to strengthening the immune system. Indeed, this oilseed is rich in :

• omega 9
• fibers
• lipids
• proteins
• carbohydrates
• potassium
• calcium
• etc.

A 30 g portion (20 to 25 almonds) contains 170 Kcal.

2 – Dry apricots

Dried apricots are rich in magnesium which regulates the metabolism. This dried fruit therefore provides a feeling of satiety that can last up to 5 hours! Therefore, it is the ideal snack to avoid rushing on various cakes or sweets!

Very low in fat, this food is however rich in :

• vitamins A and C
• potassium
• sodium
• phosphorus

This makes it a health food par excellence.

3 – Hazelnuts

Hazelnuts are particularly rich in :

• fiber
• calcium
• carbohydrates
• zinc
• magnesium
• iron
• proteins
• good fats MUFA/PUFA
• vitamin E

All this coupled with its antioxidant effect contributes greatly to weight loss. But their properties do not stop there because they also contain vegetable proteins (arginine) which help the immune and enzymatic functions.

A portion of 30 g (20 hazelnuts) contains 190 Kcal.

4 – Nuts

Nuts are rich in :

• vitamins
• soluble fiber
• proteins
• polyunsaturated fats

Walnuts also contain a significant amount of omega 3, a powerful heart protecting and anti-inflammatory compound. This dried fruit is also rich in alpha-linolenic acid (ALA), an antioxidant that helps reduce fatty tissue while cutting hunger in a healthy way.

A 30 g portion (14 walnut halves) contains 185 Kcal.

5 – Dates

Dates contain :

• carbohydrates
• fiber
• vitamin B5
• good fats
• proteins

The richness in carbohydrates of this dry fruit allows you to use it as a sweetener in many preparations. Its sweet taste will delight your taste buds, but above all: dates help you reduce your dependence on sugar while cutting your hunger over long hours!

6 – Pistachios

Rich in potassium and fiber, pistachios are excellent for promoting transit. Moreover, this fruit is less caloric than others!

A study conducted in California in 2020 showed that consuming 42 g of pistachios daily as part of a healthy diet and physical activity over a period of 4 months, allowed participants to reduce their BMI and lose weight (the participants were initially overweight or obese). Other benefits were highlighted. These included lower blood pressure, reduced sugar intake, better ratio of good to bad fats, increased fiber intake, aso.

A 30 g portion (45 pistachios) contains 160 Kcal.

7 – Goji berries

Goji berries are small red fruits that come from China (Himalaya). These dried fruits are full of nutrients and excellent for health:

• vitamins A and C
• iron
• antioxidants
• calcium

Ideal to stimulate your metabolism but also to stabilize your glycemia, it is a major asset when you want to slim down naturally.

These dehydrated fruits provide many benefits to the body:

• stimulation of intestinal transit
• better fat burning
• natural appetite suppressant
• regulation of the cholesterol level
• reduction of the risk of being overweight
• energizing
• etc.

7 – Dried plums aka prunes

Prunes are widely known as the number one enemy of constipation. This dehydrated fruit is the ideal ally to evacuate waste and toxins from your body in record time. Besides its laxative effect, prunes are also rich in nutrients such as :

• iron
• potassium
• calcium
• magnesium
• B vitamins
• antioxidants

This allows it to reduce cardiovascular risks, lower cholesterol levels, prevent the reduction of bone density, etc.

How to consume dried fruits?

As part of a low-fat, balanced diet, a daily intake of dried fruit contributes greatly to improving your health while facilitating weight loss.

The ideal amount is one serving of :

• 30 almonds, peanuts or pistachios
• 10 nuts

It is of course possible to mix dried fruits together, to consume their derivatives (vegetable milks, purées, etc.), or to include them in your culinary preparations.

For optimal absorption, however, be sure to eat them at the same time as foods containing amino acids (legumes).

The most appropriate times to consume them are the following:

• at breakfast: with wheat, barley or oatmeal
• during the day: as a snack (ideally a mixture of dehydrated fruit and oilseeds)
• during meals: in your salads, breads, cakes, etc.
• before or after sport

So you can get the most out of dried fruit for your health and your figure!

If despite all the advice we share with you, you are struggling to lose weight, contact our weight clinic located in Brussels. You can reach us at +32 (0)2 673 90 71 to benefit from the help and follow-up of health professionals ready to help you. Your well-being is our priority.