How to Use Dates for Weight Loss?

How to Use Dates for Weight Loss?

27-11-2017   |   Posted By: Chhavi   |   7081 View(s)

Winter has arrived, and you must have started snacking on dried fruits and nuts to keep yourself warm and healthy. But, did you know that dates can help you lose weight too? Yes, dates are high in fibre and fatty acids and promote weight loss by reducing inflammation and regulating blood glucose levels. Consuming dates in a moderate amount can help you shed a few pounds. So, let us explore weight loss benefits of dates and a few tips to use dates for weight loss.

Benefits of Dates for Weight Loss

1. They are loaded with Fiber

Eating a fibre-rich diet helps in weight loss. Fibre makes you feel full for a long time by slowing down the absorption of food in the large intestines. Also, it prevents fat absorption by trapping the fats. Gut bacteria aids digestion which enhances the metabolism and fibre helps in the production of short-chain fatty acids in the gut, which is food for the good gut bacteria. And so, it is good to eat dates for weight loss.

2. Dates are Rich in Protein

It is so difficult to digest proteins which help in making you feel full for a long period. On top of that, proteins can also help in building and repairing muscles. So, eat a handful of dates to increase your intake of protein and lose weight.

3. Dates are Good Source of Antioxidant

Antioxidants help in fighting the harmful free oxygen radicals and also beat stress and inflammation. Dates are rich in antioxidants such as phenolics, carotenoids and anthocyanins. Dates help in boosting metabolism and digestion and flushes out toxins too. This, in turn, leads to weight loss.

Health Benefits of Dates

4. It Acts as a Natural Sugar

Dates are sweet in taste and keep your blood sugar levels in control. According to scientists, saponins, phenolics and flavonoids present in dates help in stimulating insulin production. So, you can curb your sugar cravings and lose weight by eating dates on a regular basis.

Simple Ways to Use Dates for Weight Loss

There are many fun and exciting ways to add dates to your diet. You can de-seed the dates and stuff some pieces of almonds and walnuts or any other dry fruit in them. You can also chop some dates and mix them in a fruit salad or dessert. Adding dates to milk is another common way to include dates in the diet. Dates can also be included in rice dishes, vegetables, custard, yoghurt, chutney, dips, cakes, etc.

Popular Dates Diet for Weight Loss

Try this Dates Diet Plan to Lose Weight:

Weeks Breakfast Lunch Afternoon Snack Dinner
Week 1 2 dates, a glass of milk 3 oz grilled fish, green leafy veggies, 1 slice of brown bread, one cup yoghurt, 2 dates 1 cup green tea, 1 multigrain biscuit 2 dates, glass of milk, boiled beans, grilled or stewed veggies.
Week 2 2 dates, a glass of milk 3 oz grilled fish, vegetable soup or chicken soup, 1 slice of brown bread, 1 cup buttermilk, 2 dates. 1 cup green tea, 1 multigrain biscuit 2 dates and a glass of milk, sauteed vegetables with fish/ chicken/ mushroom


Note- It is recommended that you consult a Dietician before starting this diet plan.

How many Dates should you Consume Per Day?

There is no denying the fact that dates promote weight loss, but they can also cause weight gain’ if not consumed in a moderate amount. It is fine to have four to six dates per day to give yourself proper nutritional value, but more than this can make you gain weight. So, use dates for weight loss in the right way to avoid health problems; because excessive consumption of dates can cause weight gain along with other health problems.

In a nutshell, dates are one of the best sources of nutrition. If taken in appropriate quantities, it can keep your hunger pangs at bay and help you lose weight. So, add dates to your diet and say goodbye to that excess flab.

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