How Does Date Help in Weight Loss?

dates for weight loss

A member of the palm family, Dates are commonly known as “Pind Khajoor” or “Date Palm” is a flowering plant species.These are one of the best sweet and resourceful foods that can normalize the digestive process.  Few most famous dates are Medjool, Deglet Noor, California dates, you can get in market.

Are Dates Fattening?

As everyone knows that dates are a very rich source of vitamins and minerals which contains 60 to 70 percent of sugar.They are packed with a mass of nutrients that provide several benefits for the skin and hair. One more interesting fact about dates is they have no side effects and can be easily included in your diet.

But what about dates when you are watching it for weight loss? Should dates be eaten or avoided? Well we have answer for this. Yes dates should be eaten when you are watching your weight. Although dates are not exactly called a low calorie food (278 Calorie in 24 Grams dates without seeds), but they are the part of a low calorie diet without causing weight gain as long as you eats them in control. This nutritious fruit has the ability to trim your body and help you lose extra fat of your body.

Now you must be wondering how this high calorie fruit is able to lose weight. Actually, it does not force you to follow a weight loss diet plan or do any particular exercise, but still helps you to shape your body. Let us find out how.

Dates is for Weight Loss, but how?

datesDates serves number of health benefits, weight loss is one of them. Eating dates is one of the healthy and safe way to lose extra weight without having any negative impact on your body. Now we will find out the way of weight lose with the help of dates.

High in Vitamins and Minerals

Dates or Khajoor are rich source of vitamins and minerals which are essential for you to fill your hunger very fast. And also it provides you with sufficient energy your body needs. So in this way you will stop the craving for food which automatically helps you manage your weight.

High in Calories

A fruit high in calories will definitely fill your empty stomach much faster. As dates are one of those fruits which are rich in calories and intake of this gives you the feeling of being full. In this way you can lose about half a kilogram in a week.

Dates are Dessert Substitute

Instead of eating foods like cake or dessert which are rich in calories and lower in nutrients to satisfy your craving for sweets, eat dates. Dates has natural sugar like Jaggery, which is also good for slimming.

Eating four dates is the best way to satisfy your sweet or dessert desire, also they are higher in nutrients and provides you instant energy.

Dates Improve Digestive System

As you know constipation may be a cause of extra fat as it increases the harmful bacteria inside your body. So stomach should be cleaned properly, and dates will help you to do so. Dates contain nicotine which is an effective remedy for constipation. It fights with intestinal problems, maintain a healthy digestive system and increase the amount of good bacteria in your body.

Dates Contains Potassium and Sulphur

Potassium and sulphur are best substances found in dates which helps in boosting the process of removing extra fat from body and maintains the health of heart very well. Increase in metabolism rate also leads to weight loss, so eating dates daily is a great idea.

Dates are Rich in Minerals, Antioxidants and Amino Acids

According to doctors, diets which are high in vegetables, fruits and fibres are helpful for weight loss. Similarly, dates contain antioxiants, minerals and amino acids which can be a part of healthy weight loss diet.

How to Eat Dates for Weight Loss

There are number of ways in which we can consume dates for weight loss. Let us discuss them one by one:

Raw Dates

As this is a fruit so you can eat it raw. I eat this way and we all know they work effectively in raw form. Just remove the pit and eat it.

With Walnut and Almond

The best way to consume dates is take out the seeds of dates, add some walnut and almond pieces to them and eat. It tastes better and you can also add date seeds with any other dry fruit.

With Fruit Salad

Another best way of consuming dates is with fruit salad. Chopp the dates properly and add it to your fruit salad. Or you can add them to your dessert to enhance your taste. You can view more Weight loss salads here.

Dates and Milk

Few dieticians suggest a diet of milk and dates is the another good way of weight loss as they are considered as the great source of proteins and nutrients so they can replace your fatty foods and will give you nutrients for the same amount of calories which ultimately helps you to slim down your belly fat.

Right Portion Size of Dates to Consume to Lose Weight


For weight loss you follow a calorie deficit diet and like Roasted Chana, dates come in high calorie food, they have 278 Calories in 24 Grams dates without seeds/pit. Means you can only eat 6-8 dates in a day like according to 1200 calorie diet.

Also eat raw dates as snacks in limited quantity for good nutrition, increase sanity and for reducing dessert & sweet craving. You can also take them early in morning and before sleeping

Nutritional Value of Pitted Dates(without Seed)

The following nutritional data shows some of the nutrients which are found in dates, and it is based on a 28 grams serving.

Calories – 84
Carbohydrates – 21.7g (7%)
Fat – less than 1g
Protein – 2g

Fiber – 2.1 g (8%)
Sugar – 18.9g
Potassium – 196 mg (6%).
Calcium – 14mg (1%)

Note:  here  1g carbs= 4 Calories,  1g Protein= 4 Calories, 1g Fat= 9 Calories. And *Per cent Daily Values are based on a 2,000 calorie diet.

Other Health Benefits of Dates

Not only weight loss, dates serves numeral health benefits also. We will discuss few of them here one by one:

  1. Dates are beneficial for nervous system as it contains vitamin K and vitamin B6 which can make an ultimate boost to nervous system health.
  2. Magnesium, selenium, copper and manganese are those which are required in keeping bones healthy. And dates are rich of all these so it keeps your bones healthy and prevents the condition of osteoporosis.
  3. If you are suffering from skin problems, then add dates into your diet, because dates come with anti-ageing benefits and keeps your skin smooth.
  4. A report is generated in Columbia University Medical Center which states that dates can improve the diarrhea condition, as it is high in potassium. So diarrhea can get better with the consumption of dates.

NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.

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