Healthy Weight Loss with Dry Fruits
Generally, what do you require in Weight loss to shed half to 1 kg of your weight every week in a slow and gradual process? You must plan to burn 1000 to 500 calories, which you consume daily. You can achieve this with the help of a lower-calorie diet, along with regular physical activities.
It can be caused by things that may or may not be a disease. Dieting, exercise, and not having enough food can all cause weight loss.
It can also help improve body functions and cardiovascular health and reduce the risk of obesity-related health complications.
Are you tired of fad diets and weight loss supplements that promise quick results but don't deliver? If you're looking for a healthier and sustainable way to shed some kgs of weight, consider incorporating dry fruits into your diet.
Dry fruits, also known as dried fruits, have removed most of their water content, making them more concentrated in nutrients and calories.
Here are some reasons why dry fruits can be an effective and delicious way to help you lose weight.
What is Weight Loss?
Body mass decreases when you lose weight. It refers to a decrease in a person's overall body weight, which can be achieved through diet, exercise, or lifestyle changes. The reason for this can be that you lost some fluid, body fat, or muscle mass. People can lose weight unintentionally if they do not eat the right foods or have a disease. They can also lose weight on purpose to try to be thinner.
Unexplained weight loss
A reduced calorific intake or exercise does not cause cachexia symptoms of a serious medical condition.
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Intentional weight loss is usually termed Slimming.
There are also specific side effects in this program. These diseases include anorexia nervosa, bulimia nervosa, cancer, HIV/AIDS, TB, and chronic renal failure.
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Obesity-related diseases
It is a common symptom of uncontrolled diabetes, particularly type 1 diabetes, which indicates the body is not receiving enough insulin.
Surplus glucose in the blood can be converted to glycogen and stored in the liver and muscle cells for later use as energy. When there is a lack of insulin, or the cells are resistant to insulin, this process does not occur; instead, lipids (fats) are used for energy, leading to this.
Cancer, specifically cachexia, can also cause loss of weight. It may be due to cancer or the treatments used to treat it, such as chemotherapy and radiotherapy.
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AIDS may also frequently cause this as a result of wasting syndrome.
Other medical conditions that can result in weight loss include celiac disease, inflammatory bowel disease (Crohn's disease and ulcerative colitis), pancreatitis, gastritis, and certain types of cancer, such as ovarian cancer.
Psychological conditions
It can also be caused by psychological conditions such as depression and anxiety. These disorders can lead to a lack of appetite, which can result in it. Eating disorders such as bulimia nervosa and anorexia nervosa are also psychological conditions that can result in this.
These disorders are characterized by an obsession with food and excessive fear of gaining weight. It can lead to unhealthy dieting behaviours such as restrictive eating and binge eating. Other psychological conditions leading to this include stress, body dysmorphic disorder, and compulsive exercise.
Heart-related diseases
It can also correlate with heart-related diseases such as congestive heart failure and arrhythmia.
These conditions can cause an inability to pump enough blood through the body, leading to fatigue and weight loss. It can also be an indication of hypothyroidism, which is a condition that results in an underactive thyroid gland.
It can lead to a decrease in metabolism and an inability to convert food into energy, which can result in improper conversion. It can also indicate kidney disease.
Kidney disease can lead to an inability to filter waste from the blood, leading to weight gain. Other diseases that may result from this include celiac disease, Crohn's disease, gastritis, and ulcerative colitis.
Weight gain can also occur due to the side effects of antipsychotics and antidepressants. These medications can increase appetite, leading to weight gain. Surgery can also result in weight loss. It may involve removing a portion of the stomach or intestines. Bariatric surgery can also achieve this.
This type of surgery treats obesity by surgically removing a portion of the stomach or intestine. You can also achieve this through a liquid diet or fasting.
A liquid diet involves consuming all food in liquid form, such as juicing, blended soups, or smoothies. Fasting is a weight loss method in which all food and drink are eliminated from the diet for a set period, such as 24, 48, or 72 hours.
Weight Loss Causes
There are a variety of reasons why someone may want to lose weight. Some people have a genetic disposition toward obesity, and no matter how much they
How to Lose Weight?
There are different ways to lose weight, and following the right path can help you succeed in this program.
Creating a plan that makes sense for your lifestyle and preferences is essential to losing weight and keeping it off long-term. Finding a plan that fits your lifestyle and preferences is the most crucial step in your mission of successful weight loss.
If you enjoy the foods, you eat and don't feel deprived. You're more likely to stick with your weight loss plan over time. Losing weight requires hard work and commitment, but it is done with all efforts. Here are some tips to get started:
1. Find a perfect plan that fits your preferences and lifestyle.
2. Set realistic goals.
3. Get support from family and friends.
4. Make healthy food choices.
5. Be active every day.
6. Avoid fad diets and quick-fix solutions.
7. Seek professional help if needed
Healthy Weight Loss
It would help to eat less than what you burn off in your program.
That means avoiding foods with many empty calories (such as sugary drinks) and focusing on filling healthy foods instead.
When it comes to healthy ways, there's no one-size-fits-all solution. Everyone's body and physical characteristics are different, and each person's weight loss plan is customized to your unique needs. However, some general principles can help you healthily lose weight:
1. Cut back on sugary drinks and empty calories.
2. Focus on filling up healthy foods.
3. Get regular exercise.
4. Drink plenty of water.
5. Avoid fad diets and quick-fix solutions.
6. Seek professional help if needed.
7. Stick with it! Weight loss is a path that has a long journey, not a destination.
Eat more fibre
The fibre in your food helps keep you full longer, so you won't overeat. It also helps food move through your digestive system, keeping you regular.
Aim for 25 grams per day.
You can add Chestnuts, badam, Figs, Chia Seeds, Flaxseeds, and Hazelnuts, which have the highest fibre content.
Exercise more
Exercise helps you shed weight and maintain your program—plan to exercise for at least 40 minutes on most days of the week, with moderate intensity. Moderate-intensity activities include walking, swimming, and biking.
If you're starting,
Drink plenty of water.
Water is essential to life. It's what makes up more than half of our body weight. It flushes out toxins and helps regulate blood pressure. You'll feel tired, bloated, and dehydrated if you're not drinking enough. Consult your doctor or dietitian about how much water to drink. A good rule of thumb is to drink 2 to 3 litres of water per day for multiple consumptions.
Healthy foods, such as fruits and vegetables, can also provide water. Cucumbers, celery, watermelon, and strawberries are excellent sources.
Limit alcohol intake
Drinking alcohol may lead to an increase in weight, and there might be gain in several ways. First, it increases the number of calories you're consuming. Second, it lowers your inhibitions and can make you more likely to overeat. Finally, it can disrupt sleep, leading to fatigue and cravings for unhealthy foods.
How to Incorporate Dry Fruits into Your Diet for Weight Loss
Eating dry fruits as a snack or incorporating them into your meals is an easy way to add more nutrients and fibre to your diet and support weight loss. Here are some tips for incorporating dry fruits into your diet:
Snack on Dry Fruits: Eating dry fruits as a snack is an easy way to add fibre, vitamins, and minerals to your diet. Try eating a handful of dried fruit, such as raisins, dates, or dried apricots, between meals to help reduce your overall calorie intake.
Add Dry Fruits to Your Meals: Dry fruits are a great way to boost the nutrient content of your meals. Add dried cranberries, raisins, or dates to your oatmeal, yoghurt, or salad for extra flavour and nutrition.
Make Your Trail Mix: Making your trail mix is an easy way to add more dry fruits to your diet. Mix a handful of your favourite dry fruits, such as raisins, almonds, and walnuts, for a healthy and delicious snack.
Replace Processed Snacks with Dry Fruits: Replace processed snacks, such as chips or candy, with dry fruits for a healthier snack. Dry fruits are much healthier and more nutritious and can help you feel full for longer.
Add the following dry fruits to your diet:
Choose Your Nuts as per your protein & Glycemic Index intake during Weightloss.
| Calories | Protein | Sugar | Glycemic Index | Carbs | Fibre | Fat | |
| Almonds | 579 | 21.15 g | 4.35 g | 0 | 21.55 g | 12.50 g | 49.93 g |
| Pistachios | 560 | 20.16 g | 7.66 g | 15 | 27.17 g | 10.60 g | 45.32 g |
| Cashew Nuts | 553 | 18.22 g | 5.91 g | 10 | 30.19 g | 3.30 g | 43.85 g |
| Brazil Nuts | 718 | 17.1 g | 2.3 g | 10 | 2.8 g | 6.1 g | 69.6 g |
| Walnuts | 654 | 15.23 g | 2.61 g | 15 | 13.71 g | 6.7 g | 65.21 g |
| Hazelnuts | 628 | 14.95 g | 4.34 g | 15 | 16.70 g | 9.7 g | 60.75 g |
| Anjeer Figs | 249 | 3.3 g | 47.92 g | 62 | 63.87 g | 9.8 g | 0.93 g |
| Raisins | 302 | 3 g | 59 g | 64 | 79 g | 3.7 g | 0.0 g |
| Chestnuts | 719 | 2.0 g | 7.0 g | 54 | 36.6 g | 5.5 g | 2.7 g |
Quinoa Salad Recipes during Weight Loss
Add more protein to your diet. Protein helps you feel your stomach fuller and can help with weight loss.
Protein also helps maintain muscle mass and build muscle tone, which is essential for burning calories. Aim for at least 0.8 grams of protein per kilogram of body weight, or about 52 grams per day for a 65 kg person.
Choose nutrient-rich protein sources lower in saturated fat and calories, such as lean meats, poultry, fish, beans, tofu, and non-fat dairy.
Limit simple sugars from candy, cake, cookies, and sugar-sweetened beverages. These foods, along with red meat and pork, have little nutritional value and are often high in calories.
Choose complex carbohydrates such as peas, beans, quinoa, brown rice, whole wheat bread, chia seeds, barley, and sweet potatoes.
These foods have higher fibre and nutrients than their processed counterparts. Increase your intake of fruits, dry fruits, nuts, and vegetables.
These are low in calories and fibre, making them great for weight loss. Limit your intake of saturated fats from animal sources such as butter, cheese, and red meat.
These foods are not heart-friendly and can increase your risk of heart disease and stroke. Instead, choose foods with healthy fats, such as olive oil, badam, walnuts, avocados, and nuts.
These foods can help improve your cholesterol levels and lower your risk of heart disease. Drink plenty of water throughout the day.
Water can help you feel full and stay hydrated, making it an essential part of any weight loss plan.
Good protein sources include lean meats, poultry, nuts, dry fruits, fish, legumes, eggs, and dairy products. Eating healthy foods by avoiding junk food is one of the easiest ways to lose weight.
However, many people find it challenging to eat healthy because they think they must maintain a specific calorie count or follow a strict diet plan. This isn't necessary.
Instead, focus on eating lots of nuts in your mid-meal hunger pangs, fresh vegetables, whole grains, lean protein, and low-fat dairy products.
Limit processed foods
Avoid canned or processed foods, which are often high in calories, sugar, and unhealthy fats. They can also be low in nutrients like fibre and protein. You can read their nutrient facts online.
Reduce stress
High levels of stress can lead to weight gain. When you're stressed, your body produces a hormone called cortisol, which promotes the storage of fat in the abdominal area.