15 Best Dried Fruits and Nuts for Weight Loss:

 

15 Best Dry Fruits That Help You Lose Weight

You can now reduce weight naturally without crazy diets! Dry fruits can do the magic for you. Dry fruits for weight loss! Yes! Dried fruits have healthy fats and are rich in nutrients. They promote early satiety, and this is one of the prime weight loss initiators because dry fruits create a feeling of fullness. They also act as appetite suppressants and keep hunger pangs away!

1. Dried Apricots:

Want to shed some extra flab? Snack on some delicious dried apricots. It is an appetite suppressant that can keep your hunger at bay. This helps you move quickly towards achieving your weight loss goal. They have a lot of nutrients and dietary fiber that make it an ideal low-fat dry fruit. It is easy to carry them with you when you are on the go. They are low in calories, which makes it an ideal snack to indulge in and best among dried fruits for weight loss.

2. Dates:

We all know that they are rich in iron and that they combat anemia. Not many are aware that they make a healthy snacking option too. They contain a healthy dose of fiber. They provide early satiety, and this is exceptionally vital in promoting weight loss as it keeps hunger pangs and cravings away. It is easy to consume and does not require any preparation and one of the perfect dry fruits for fat loss. It is convenient to carry a packet of dates and consume whenever you feel hungry, and this is important, especially when you are hard-pressed for time.

3. Pistachios:

Weight loss becomes easy with this tasty green nut. Pistachio is known to be a source of good health for years. We are all aware of its innumerable benefits as it controls blood sugar and boosts our metabolism. It gives you a feeling of fullness, preventing you from reaching out for the nearest packet of unhealthy snacks. This delicious nut speeds up the process of weight loss. They are low in calories and are very nutritious. Nothing can be simpler than making this nut a welcome addition to your diet to help in achieving weight loss.

4. Prunes:

We are all familiar with this dry fruit traditionally suggested for constipation. Being rich in dietary fiber, they effectively help to eliminate toxins from our body. This makes it a vital dry fruit that facilitates weight loss as it gets rid of the waste from our body. They help to maintain a healthy blood sugar level and are incredibly nutritious. This is one of the fat-burning dry fruits that promote weight loss.

5. Raisins:

This is a commonly used dry fruit that we are all aware of and use in our sweet dishes. It is a sweet treat that can instantly satisfy our sweet cravings. This dry fruit is full of healthy natural sugar. It is a wonderful weight-loss snack that takes care of our hunger needs. It keeps our blood sugar levels under control. Raisins aid in healthy digestion, boost our metabolism and keep us from feeling hungry for a long time, thus making it ready favorite for all.

6. Cashew Nuts:

When trying to lose weight, this curved-shaped cashew nut makes a delicious choice for promoting weight loss and has a lovely buttery taste to it. This is one of the healthy dry fruits for weight loss and keeps you feeling full for a long time, suppresses hunger, and aids weight loss. They are rich in nutrition. It is a tasty nut that is liked by most people and is suitable for heart health. Being rich in magnesium regulates the metabolism of fat. This light-coloured nut is a favorite for both the young and the old.

7. Almonds:

These nuts are good to eat every day, and all of us are aware of it’s umpteen benefits. We have been told countless times during our childhood about the benefits of this nut, be it for our skin, hair, or general health. They are ideal as a pre-workout snack and a good option being low in calories. This nut boosts metabolism and is rich in healthy fiber. They are suitable as an effective weight loss option as they reduce hunger pangs.

8. Walnuts:

A handful of these nuts can set us on the path of healthy weight loss. They take care of our overall health and give us healthy fats that work great on our skin and hair. These nuts aid in stimulating easy digestion, keep heart disease, and dementia at bay. Those who do not eat seafood can safely supplement by adding this nut to their diet. They aid in quicker weight reduction by keeping the hunger pangs away and work great on belly fat. The omega 3 fatty acids it contains, give the body all the nutrition it needs.

9. Hazelnuts:

Losing weight can be difficult for some of us, but with the help of these nuts, you can experience effective weight loss. They keep you feeling full for a longer time. This prevents us from unhealthy snacking habits. The nuts are rich in dietary fiber and have healthy fats in them. The best thing is that it is a tasty nut and can you can munch on it as a healthy snack. They help us stay off high-calorie food and promote healthy weight loss.

10. Brazil nuts:

This creamy-flavored nut is an all-time favorite for most of us. They contain L-arginine that works wonders to burn fat. These nuts speed up our metabolism, which in turn works towards weight loss. The nuts contain palmitoleic acid and oleic acid that help us maintain healthy cholesterol levels. The nuts are highly nutritious and play a vital role in preventing different types of cancer. One must exercise caution while including these nuts in their diet. Ensure that you consume this nut in moderate amounts as excess selenium can cause other complications health-wise.

11. Figs:

Adding these to your diet is aiming at a healthy way of losing weight and works best on belly fat. They are high in nutrients and can be eaten either fresh or raw. They have high fiber content and works best on our digestion with an enzyme it contains. It accelerates the process of weight loss. They help in burning calories. Whenever you crave to eat something sweet, you can always suppress the sugar craving with this dry fruit. They boost our metabolism, which is vital for weight loss. Being low in calories, they are excellent as a healthy snack.

12. Blackberry:

They are low in calories, and this makes it a great snack when we want to lose weight. People add them to smoothies, jams, puddings, etc. It has a sweet flavor to it and is high in antioxidants. They help to remove toxins from our body, thus making it useful in taking care of our gut health. This dry fruit is chewy and rich in nutrients. It also helps boosts immunity in our bodies.

13. Pine Nuts:

Pine nuts are useful in weight loss because of the pinolenic acid it contains. It suppresses hunger and thereby aids weight loss. Though they are rich in fat, when eaten in moderation, they help in weight loss and work wonderfully well as an appetite suppressant. These nuts have other benefits, such as taking care of heart and eye health, rich in iron, and anti-aging. The nuts give us a boost of energy that makes it a welcome snack to carry with us.

14. Black Currants:

These are similar to raisins. They are naturally low in sugar and rich in dietary fiber. They work wonderfully well as pre-workout snacks. It is a convenient go-to snack for kids as they have a relatively low level of sugar. They are high in nutrition, and two types are available, sweet and sour. These currants are used to make oil for treating digestive issues. They can also be used for several other health conditions. They are high in antioxidants and work best on obesity, heart health, etc. They are anti-inflammatory and reduce oxidative stress.

15. Pecan Nuts:

No one can resist this buttery flavored nut that is related to the walnut family. This pricey nut takes care of our heart health and aids in digestion. It helps us with weight loss by boosting our metabolism. Even though it contains a lot of fats, yet it promotes weight loss. The oleic acid in it gives us a feeling of fullness that keeps hunger away. It looks after our gut health, boosts our immunity, has anti-ageing, and anti-inflammatory benefits.

Dry fruits and nuts are great as snacks, especially when you are on the move and travelling. Just a handful of dry fruits will go a long way in preventing you from reaching out for unhealthy, high-calorie snacks. Ensure you eat in moderation as excessive consumption may lead to an increase in sugar levels.
Now that you know how to lose weight just by replacing your snacks with dry fruits satisfy your snack cravings and also shed some flab! Let us know about your experiences!

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Healthy Food for Kids to Gain Weight.

One of the biggest challenges of. motherhood is the eternal task of making sure your kid is receiving the right amount of nutrition on a daily basis. However, monitoring the food intake of a child who is underweight and altering their food habits is a different chapter altogether. Apart from just a balanced diet and care, you also need to ensure you are giving your little one a generous dose of calorie-rich food to help them gain weight. Let’s take a look at the seven healthy foods for kids to gain weight.

7 Best weight gaining foods for kids

1. Potatoes
2. Eggs
3. Bananas
4. Dairy products
5. Chicken and other lean meats
6. Dry fruits
7. Oats

1. Potatoes

This humble vegetable is rich in carbohydrates, amino acids and dietary fibre, making weight-gain a healthy affair. Additionally, it is delicious and a favourite amongst kids. You can either mash them up and serve them as a side dish or stir fry them with a little seasoning. You can also treat your little one to the other popular variant of this vegetable – the sweet potato. From sweet potato pancakes to wholesome sweet potato soup, take your pick as per your little one’s preferences.

2. Eggs

Eggs are known to be the richest source of proteins, vitamins and healthy fats. They are the most sought-after healthy foods for kids to gain weight. They aid in proportionate weight gain and also help in maintaining a healthy weight bracket. Apart from packing your little one’s diet with calories, eggs help in the vital development of the brain and nervous system as well. Make sure your tiny tot has a boiled egg every day for breakfast and you are sorted!

3. Bananas

Bananas are the quickest source of energy and are packed with healthy carbohydrates for weight gain. On average, a banana is known to have around 105 calories, making it the go-to snack for active little ones. Additionally, this versatile fruit can be consumed in the form of milkshakes, fruit salads, creamy desserts, or just eaten directly. They are readily available in the Indian subcontinent and are easy on the pocket too. And known as one best food for kids to gain weight

4. Dairy products

Basic dairy products like milk, cheese and butter are staples in any child’s diet. Milk is loaded with a good dose of calcium which helps in building strong bones and keeping the overall health of your little one in check. Make sure you give your baby at least two glasses of milk per day to reach their goal and gain weight. Instead of giving them plain milk, you can ensure they get their daily intake in the form of cereals or milkshakes. Butter is also the main source of healthy fats that will accelerate the weight-gain process.

5. Chicken and other lean meats

It is a known fact that chicken is a rich source of proteins and helps in building muscle in the body. This type of healthy fat-gaining is the best way to make your little one put on weight without making them look too flabby or chubby. The best part about chicken is that it is easy to cook and a staple favourite amongst most non-vegetarians.

6. Dry fruits

All our previous generations have believed in the healing power of dry fruits. It is one of the most healthy foods for kids to gain weight. Not only are these magic potions packed with vital nutrients, but they are also high in fibre and will give your tiny tot the much-needed calorie boost. Additionally, they are known for increasing your little one's immunity. You can either grind all the dry fruits together to make a home-made powder that can be served with milk or just give them to your child to snack on while watching TV. From cashews and almonds to dates, apricots and pistachios, there are a plethora to choose from!

7. Oats

Apart from helping kids gain weight, oats have a multitude of other nutritional benefits. Due to its rich fibre content, they are excellent for aiding healthy bowel movements and prevention of constipation. They are one of the best dishes to start your day with and are packed with iron, zinc, magnesium and thiamine, making every bite a healthy one.

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To lose weight, you must eat fewer calories than your body uses..

 

To lose weight, you must eat fewer calories than your body uses

This doesn’t necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

Simple ways to cut calories and eat more fruits and vegetables throughout the day

Breakfast: Start the Day Right

• Substitute spinach, onions, or mushrooms for one egg or half the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
• Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

• 

  Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.

• Replace 2 ounces of meat or 1 cup of noodles in broth-based soup with 1 cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers. The vegetables will help fill you up, so you won’t miss those extra calories.

Dinner

• 

  Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

• Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks

• Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

• Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. A 1-ounce bag of corn chips has as many calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

  Remember: Substitution is the key.

  

  It’s true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

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Weight Loss in 7 Days: Tips, Exercises and Side Effects

Good health and weight loss are known to be interrelated. Any individual with a higher BMI is known to have an increased risk of several disorders such as diabetes, high cholesterol, hypertension, and other cardiovascular diseases. However, immediate weight loss may not be healthy. Trying to lose weight in 7 days can do more harm than good.

While weight loss can be a challenge for any individual, the popularity of weight loss programmes have been through the roof. Unfortunately, many people seem to aim to lose a lot of weight in shorter periods of time. As satisfying as it may seem to lose 10 kg in a week, the practice is not recommended by nutritionists. Fads that help achieve such goals should be avoided since they do have harmful side effects.

Ideally, one’s weight loss journey must be planned according to their needs, body type, and preferences. It is essential to design these programmes in a sustainable manner in order to ensure that one is not adversely affected in the long-term.

10 Weight Loss Tips

While losing a significant amount of weight in a week is not practical, we have a few tips to help you get started on your weight loss journey. Simply remember to maintain a healthy, balanced diet, and not any fad diet that you may find.

1. Eat Healthy and Regularly

Consider what you can add to your regular diet rather than what you must not consume when you wish to lose weight. Ideally, consume a balanced diet with plenty of fruits and vegetables, along with whole grains and pulses.

Most dietitians recommend that you do not skip any meals. Ensure that you control your meal portions and that you receive all the nutrients you need from the food you eat. If you wish to lose weight in a goal-oriented manner, make sure to cut back on carbohydrates, salt, butter, sugar, and fried foods.

The easiest way to adopt these changes is to prepare your food yourself, and staying mindful of what exactly you are eating.

2. Increase Protein Intake

An important component of any weight loss diet is protein. Adding the nutrient to your meals will help you remain full for long after you have consumed them. A high-protein and moderate carbohydrate diet helps preserve muscle mass and encourage the fat burning process.

It was found by a recent study that an increase of one’s protein intake by 25% helped reduce their midnight cravings by 60%. Consume high protein sources like lean meat, nuts, dairy, and even dairy products like milk, yogurt and cheese, and keep your weight loss journey going.

3. Track Calories

One of the most important tasks in your weight loss journey is to track your calories. In order to lose weight, one must burn more calories than they consume. Keeping tabs on your calories helps you keep understand where you stand in your fitness journey.

While most people do keep track of their calorie intake, it is just as necessary to know how many calories one is burning at the same time. In addition to helping you understand how you are doing, tracking your calories can also help you remain motivated.

4. Eat Wholesome Snacks

Cutting down on junk food may not be easy for any individual. While it may be challenging to give up on one’s fries and chips, it is possible to replace them with healthier snacking options.

For example, you can replace your cookies and pastries with a box of mixed nuts. While these nuts may be high in fat, they prove effective against heart diseases, and certain cancers. You can also opt to munch on some apple slices with peanut butter.

5. Avoid Sweet Temptations

If you have a sweet tooth, you need not refuse to satisfy your cravings entirely. Substitute the usual high-calorie options with chewing gum, which will satisfy your cravings.

You could also replace the calorie-rich foods you crave for with fruits or berries. Rich in antioxidants, they also help in reducing the risk of heart diseases. Another healthy fix for these temptations would be to eat dark chocolate, as it contributes to good heart health too.

Lastly, it is extremely important to make the switch from sodas and fizzy drinks to fruit juices and water.

6. Stay Hydrated

More often than not, people tend to mistake their thirst for hunger. If you think you are feeling hungry, drink a glass of water first. Water contains no calories or sodium, aiding in one’s weight loss attempts.

Drinking water can also help flush out impurities from the body, and improve one’s metabolism rate. You can also add a hint of lemon or a few mint leaves to add flavour to you water. You could begin your day with a glass of water that contains a pinch of lemon juice to get it off to a healthy start.

Set reminders for yourself to keep drinking water in order to ensure that you stay hydrated at all times.

7. Set Long-term Goals

While achieving goals immediately may seem more satisfying, this may not be sustainable. It is best to focus on realistic goals that one can achieve, rather than going after something that would be difficult to do. Ideally, you must modify your lifestyle in order to stay healthy in the long run rather than just looking to achieve your goals right away.

8. Get Sufficient Sleep

A good amount of sleep is key to one’s weight loss journey. You can add 30 minutes to your daily sleep cycle to make sure that you are better rested. This helps you stay fresh and not skip exercises.

In addition to that, seven to eight hours of sleep on a daily basis can help you improve your metabolism. You can take a short nap during the day to keep energetic and fresh for the rest of it.

9. Stay Motivated

Motivation is key to keeping any fitness journey going. While most people start off with a lot of enthusiasm, it becomes difficult to stay motivated. One way to remain motivated would be to keep your goal in mind at all times.

Another easy way to stay motivated is to keep track of your progress. If you see that your efforts are showing results, it will help you to stay on track. This is where calorie and goal tracking comes in. Make sure you know how you are improving, in order to make sure that you are motivated in your fitness journey.

10. Create an Exercise Routine

Exercise is central to any weight reduction goals. It is important to burn the calories that you consume through a well-planned exercise routine. That said, it is necessary to ensure that you do not risk injuring yourself by doing strenuous exercises that your body is not suited to.

Ideally, try to do exercises that you like so that you can stick to the regimen in the long run. Look to exercise for around 45 minutes a day, for 5-6 days a week.

7 Weight Loss Exercises

Here are a few exercises you could do as part of your workout routine:

1. Jogging

Jogging can help burn more calories than any other exercise, and is known to be very useful when it comes to weight loss. Incorporate running or jogging along with interval training or speed work routine.

2. Skipping

Another useful exercise for weight loss is skipping. Ideally, one should jump rope for about 5 minutes and then take a break. Do about two to three sets of skipping as part of your daily workout routine.

3. Swimming

Swimming is a full-body workout that can help you burn up to 500 calories in a 45 minute session. Including swimming as part of your weight loss routine can prove to be extremely effective.

4. Cardio Workout

Apart from improving circulation and building endurance, cardio workouts also aid weight loss. Add kettle bell cardio, swimming, hiking, and high-intensity interval training can help you burn more calories. A 10-minute cardio workout can help you burn about 200 to 300 calories while strengthening the legs, hips, core and back muscles.

5. Body weight Workouts

Body weight workouts can play an important role in your weight loss aspirations. Push-ups, pull-ups, planks, lunges, and squats are a few exercises that you can incorporate in your daily routine.

Push-ups help build your upper body strength while lunges are key to strengthening your lower body parts. You can plan your workouts accordingly.

6. Strength Training

Strength exercises like weight lifting helps burn fat, while also building strength. In addition to that, they also improve metabolism. Strength training can also improve one’s sleep quality and help them stay active.

7. High Intensity Interval Training (HIIT)

HIIT can help burn nearly 400 calories in 30 minutes of continuous exercise. The most comfortable HIIT exercise includes burpees, jumping jacks, raised arm exercises, squats, and high knees. Doing each of them for 20 seconds to for one circuit. Completing 5 of these circuits contributes to effective weight loss.

Weight Loss Diet Plans

Although 7-day weight loss plans are advised against by nutritionists around the world, there are a few diets that allow you to achieve the same. One of these is the GM Diet. Read about the GM Diet, its requirements and ill-effects youxfit.blogspot.com..