Include dates in your diet for weight loss

Both diet and exercise are an unavoidable part of a weight lossjourney. Missing out any of the two will not provide you desired weight loss result. But you have to be very particular about what you eat while trying to shed those extra kilos. The food items should be nutritious, fiber-rich and low in calories and dates are excellent fruits which fit in this category. This sweet fruit has numerous proven health benefits and weight loss is one of those. The fruit helps to flush out toxins from the body, regulate blood glucose levels, and reduce inflammation.
Nutritional value
Carbs :44% to 88%
Dietary fiber: 6.4 % to11.5%
Protein : 2.3% to 5.6 %
Fats :0.2 %-0.5 %
It also contains iron, magnesium, copper, calcium, sodium and essential vitamins.

How dates help in weight loss
High fiber content: Foods high in fiber content slow down the absorption process in the large intestine, thereby making you feel fuller for a longer period of time. Fibers also help in the production of short chain fatty acids in the gut, which helps in the digestion process and ultimately boost the metabolism.

High in unsaturated fatty acid content: Not all fats are bad for health. The unsaturated fatty acids present in dates help to reduce inflammation, which occurs due to various reasons like injury, swelling, consumption of unhealthy food items.

Excellent source of Protein: When trying to shed kilos, one needs to eat a good amount of protein, which is present in dates. Proteins can help you build and repair muscles.

Satiates the sweet tooth: The greatest challenge when on a weight loss diet is to control you carving for sugary stuff. This sweet fruit will not only curb your craving for something sweet but will also prevent you from consuming unhealthy food items.

How many dates you should consume
Dates may help in weight loss only when you consume it in moderation. Excess of anything can lead to weight gain. Have 4 to 5 dates every day to satiate your sweet tooth and keep your hunger pangs at bay.
Add chopped dates to your fruit salad or dessert or you can have it with a glass of warm milk. You can also put it in yogurt, custard, chutney, dips, cakes, etc.

[“source=timesofindia.indiatimes”]