A lot of people think that “snacks = bad” when it comes to losing weight. The good news is that if you choose the right nuts and dried fruits and eat them in moderation, they can help you stay full, stop cravings, and even speed up your metabolism. Let’s look at the best choices and how to use them wisely.
Why Nuts and Dried Fruits Are Good for Losing Weight?
It might seem strange, since nuts are high in calories and dried fruits are sweet. But here’s the trick: both are full of nutrients, healthy fats, fiber, and protein, which will keep you full longer and stop you from eating too much.
Nuts: They are full of protein and healthy fats that slow down digestion and keep blood sugar levels steady.
Dried fruits are high in fiber and natural sugars that give you energy without the spikes that come with processed sugar.
Put them together, and you’ve got a snack that will keep you full and energized.
Best Nuts for Keeping Your Weight Down
- Almonds
Yes, almonds are high in calories, but they are also high in protein, fiber, and vitamin E. Studies have shown that eating almonds as a snack can help you eat fewer calories overall by keeping you from getting hungry.
As a snack in the middle of the morning or evening, stick to a small handful of almonds (about 20–25).
- Nuts
Walnuts are a good source of omega-3 fatty acids, which are good for your heart and can help lower inflammation. They are a satisfying snack that keeps you from eating junk food because they are crunchy and have healthy fats.
Pro tip: Add some walnuts to your salad or oatmeal for a filling meal.
- Cashews
Cashews are a little lower in calories than some other nuts and have a creamy texture. They have a lot of magnesium, which helps the body use energy and metabolism.
To keep your sodium levels in check, eat them raw or lightly roasted and stay away from salted ones.
Best Dried Fruits for Losing Weight
- Dates
Dates are naturally sweet, high in fiber, and good for stopping sugar cravings. A few dates can keep you from reaching for processed sweets because they are filling and satisfying.
Tip: For a great snack that will give you energy, eat dates with a few almonds.
- Apricots
Dried apricots are low in calories, high in fiber, and full of vitamin A. They help with digestion and are a great snack to take with you.
Pro tip: Chop it up and sprinkle it on yogurt or oatmeal for a natural sweetener.
- Figs
Figs are high in fiber, which helps you feel full. If you want a naturally sweet snack that won’t raise your blood sugar too much, these are great.
Tip: Don’t eat too much at once. Two to three figs are enough for a snack.
How to Snack Smart?
- Be careful with how much you eat; even healthy snacks can add up if you eat too much.
- Combine protein and fiber by mixing nuts and dried fruits for snacks that are filling and healthy.
- Don’t eat added sugars; instead, choose unsweetened dried fruits whenever you can.
- Don’t eat straight from the bag; instead, measure out a small amount to snack on.
The Bottom Line
Nuts and dried fruits are not only tasty, but they are also great for helping you lose weight. They are full of fiber, protein, and healthy fats, which keep you full, give you energy, and stop you from snacking on unhealthy foods.
The next time you want a snack, grab a small handful of almonds, walnuts, or cashews with a few figs or dates. Your taste buds and your waistline will thank you!
