Welcome to the NEW Healthista series featuring 30 days of weight loss tips with Nutritionist Rick Hay. Discover why adding some dates, figs and prunes to your diet can help burn fat.
Today, Rick Hay stresses the importance of eating prunes, dates and figs to help digestion and support weight loss. In 2014, a small study by the University of Liverpool’s Institute of Psychology, Health and Society of 100 overweight and obese low fiber consumers tested whether eating prunes as part of a weight loss diet helped or hindered weight control over a 12-week period.
Participants in the study were divided into two groups – those who ate prunes every day (140g a day for women and 171g a day for men) and those who were given advice on healthy snacks over the period of active weight loss.
The researchers found that members of the group which ate prunes as part of a healthy life-style diet lost 2kg in weight and shed 2.5cm off their waists. The prune eaters experienced greater weight loss during the last four weeks of the study and in week eight were also shown to experience greater feelings of fullness. Do be aware though, too much tired fruit can be high in calories and sugar so stick to about 3-5 pieces per serve.
Rick Hay says: ‘Dried fruits in particular dates, prunes and figs are all integral to delivering more fibre to your diet, if you get more fibre in your diet from these fruits, you will help regulate blood sugar levels. When the blood sugar levels are steady you end up with improved mood, so you can stick to your weight loss goals because blood sugar fluctuations mean you have fewer cravings. They also contain fibre which helps with constipation which could hinder weight loss.’
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Rick Hay is an Anti-Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Find out more at rickhay.co.uk. Follow Rick on Twitter @nutritiomalphys