What are the benefits of dates?
It would seem, how can you lose weight by eating dates? After all, this is a sweet product, and also quite high in calories for weight loss. Indeed, per 100 grams there are from 140 to 300 kilocalories (depending on the variety). However, it is actually possible to lose weight thanks to them. This happens because dates are very nutritious and quickly give you a feeling of fullness. And since the fruit is quite sweet, one might even say cloying, you won’t be able to eat a lot of it.
The date diet is one of the most unusual, but loved by many women.
The benefits of dates should not be underestimated, because they contain a lot of useful substances.
Table: nutritional value and chemical composition of dates
| Nutrient | Quantity |
| Calorie content | 292 kcal |
| Squirrels | 2.5 g |
| Fats | 0.5 g |
| Carbohydrates | 69.2 g |
| Organic acids | 0.3 g |
| Alimentary fiber | 6 g |
| Water | 20 g |
| Ash | 1.5 g |
| Vitamins | |
| Vitamin B1 | 0.05 mg |
| Vitamin B2 | 0.05 mg |
| Vitamin B5 | 0.8 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin C | 0.3 mg |
| Vitamin E | 0.3 mg |
| Vitamin PP | 1.9 mg |
| Niacin | 0.8 mg |
| Macronutrients | |
| Potassium | 370 mg |
| Calcium | 65 mg |
| Magnesium | 69 mg |
| Sodium | 32 mg |
| Phosphorus | 56 mg |
| Microelements | |
| Iron | 1.5 mg |
| Digestible carbohydrates | |
| Mono- and disaccharides (sugars) | 69.2 g |
| Saturated fatty acids | 0.1 mg |
In addition to its composition, the beneficial properties of this product include the following:
- dates are a good source of vitamins, which not only improves health, but also gives strength;
- It is not sugar that gives the fruit its sweetness, but glucose and fructose, which are not stored in the body as fat;
- date palm fruits contain fiber, which helps fight excess cholesterol and also balance blood sugar levels;
- By rationally consuming this product, you can normalize intestinal activity;
- Substances contained in dates protect the body from tuberculosis and cancer and support the immune system.
Video: benefits of dates for the body
Hemorrhoids kill the patient in 79% of cases.
As for taking dates at night, there are no prohibitions. In addition, if you have insomnia, it will be useful to eat 2-3 fruits before going to bed. The fact is that they contain substances that turn into melatonin, which is responsible for regulating sleep.
It is important to eat dates no later than 2 hours before bedtime.
Dates: benefits and harms for weight loss
Dates are a delicious natural product that grows on palm trees. It is valued for its sweet taste, because it is, in fact, sugar of natural origin. However, it has a number of negative effects on the body, including the following:
- Unscrupulous manufacturers often treat the product with sulfur dioxide, which allows it to maintain its presentation for as long as possible. This substance harms the gastrointestinal tract and can even cause peptic ulcers.
- These sweets themselves are rich in natural acids, which negatively affect the condition of tooth enamel. To prevent constant visits to the dentist, it is necessary to observe the number of units consumed and rinse your teeth with water (or better yet, brush them).
- A high sugar content, even natural, can lead to hyperglycemia in people with diabetes.
Despite this, the fruits have many times more advantages, because they:
- do not contain cholesterol;
- include many amino acids that are difficult to obtain from other products;
- have dietary fiber and a huge list of minerals beneficial to the body;
- help strengthen the immune system;
- contribute to the recovery of the body after illnesses;
- prevent the occurrence of cancer;
- help in the fight against bad mood, calm;
- relieve fatigue, give strength and energy.
Compliance with the dosage will help the body not only minimize the harm caused, but also get many positive emotions from eating delicious, meaty dried fruits.
Dates are useful because they perfectly eliminate the feeling of hunger. Glucose and fructose promote intensive brain function. At the same time, dates normalize the activity of the central nervous system.
By regularly consuming small amounts of palm fruit, you saturate your body with antioxidants. They prevent the possible development of cancer cells. Additionally, dates have the following effects on the body:
- Increase immunity;
- Improves the condition of teeth and gums;
- Eliminate constipation;
- Removes waste and toxins, stimulating the functioning of the large intestine.
Dates contain a large amount of carbohydrates, which is why the body quickly saturates and at the same time replenishes energy reserves. Fruits are useful during weight loss, because they are a natural fibrous product that effectively cleanses the body of cholesterol and toxins.
Dates contain valuable vitamins, micro and macroelements, and amino acids. Selenium contained in fruits helps strengthen the immune system and helps minimize the risk of developing cancer.
Dates bring the following benefits to a woman’s body:
- Dried fruits contain unique natural stimulants that have a positive effect on strengthening the uterine muscles, which helps facilitate childbirth.
- Milk production increases, saturating it with beneficial vitamins, which is very important for the child’s health.
- Helps get rid of depression.
Not everyone can eat dates, because they can cause great harm to the body. The fiber of dried fruits is slowly digested by the body, so if you consume the fruit in large quantities, there is a risk of getting the opposite effect. The duration of the digestion process increases and constipation occurs.
In case of serious digestive tract disorder, medication will be required. If you consume dates in moderation during your diet, this problem can be easily avoided.
Eating fruits for weight loss is not recommended for everyone. The beneficial properties of fruits are limited for patients with:
- existing diabetes type 1 or 2, or with a predisposition to it;
- exacerbation of gastrointestinal problems;
- stomach ulcer;
- pancreatitis in the chronic stage;
- gout.
In case of individual fructose intolerance and children (under 3 years of age), the date diet is contraindicated. The fruit is exotic for middle latitudes; it can cause allergies in adults and children. Who shouldn't eat dates when losing weight? An addiction to sweet fruits can result in bloating, dyspeptic problems, and gas accumulation.
If there are no health problems, then it is recommended to consume up to 5–10 pieces of fruit during the day. If the dose is exceeded, problems may occur:
- difficulty falling asleep;
- headache;
- digestive disorders.
How many dates can you eat per day when losing weight? Approximate quantity up to 20–22 pieces. In this case, you need to refrain from other foods during the diet.
You can eat dates in several servings while losing weight if:
- remove high calorie foods;
- add physical exercise;
- eat small meals 4–5 times a day;
- do not eat after six o'clock in the evening;
- include vitamin supplements and minerals in your diet;
- repeat the diet no earlier than after a month;
- maintain water balance (at least 1.5 l).
Dates are a high-calorie product, so it is best to limit intake to lunchtime. Breakfast, afternoon tea or lunch before 1 pm would be optimal. Fruits are easy to replace your favorite sweet foods and dishes.
The benefits will be more noticeable if you chew the fruit slowly during a snack. After physical exercise, it is useful to eat “desert bread” to quickly restore muscle tissue. Nutritionists use the term “carbohydrate window,” which refers to the period of sugar combustion. Eating sweets within 1 hour after exercise will not add weight.
In the evening, especially at night, foods with simple carbohydrates are not recommended. The amount of calories will not be used by the body and will be stored as fat. The minimum acceptable interval before bedtime is 2-3 hours.
Dates are successfully combined with “slow carbohydrates”: oatmeal, bran bread. When combined with salads of fresh vegetables and herbs, they will improve taste and nutritional value. Regular grated carrots with pieces of fruit will become a delicious dish. Dried fruits will be an extra addition to sweet dishes.
The fruits of the date palm are recommended for use by women during pregnancy and breastfeeding:
- The stimulants contained in dried fruits strengthen the muscles of the uterus. Childbirth is easier.
- Regular inclusion in the diet increases the amount of milk in the mammary gland. The value of milk increases due to enrichment with valuable elements.
- Dates help a woman avoid depression.
How the diet works
It is important to understand that dates are not a fat burning food. Using them in unlimited quantities, you risk not losing weight, but rather, on the contrary, adding unnecessary problems to yourself. When choosing this diet, you need to approach it wisely.
Dry and fresh fruits have different densities and caloric content. This needs to be given great attention. More high-calorie foods, therefore, need to be eaten less.
The essence of the diet is the high fiber content in fruits. By eating 200 grams per day, you will give your body half the daily requirement of this substance. This way, you will be satisfied, satisfy your hunger quickly enough, and also help your intestines work. Since the body will not receive the usual amount of calories, it will begin to produce them itself, using existing fats. Thanks to this, centimeters will begin to disappear from the waist and hips.
During the diet you can lose from 3 to 8 kilograms. It all depends on the individual characteristics of the body, as well as on how strictly you adhere to the plan.
What are the reviews about the date diet?
Dates have the ability to remove the fat layer on the body; you should not exclude them from the diet after finishing the diet. Sweet dried fruits replace sweets and are an important component of a tasty and healthy diet for slim people. It is not advisable to use additional physical activity to lose weight.
The mono diet is characterized by a special diet consisting of a limited number of foods. Due to this, fat is burned and weight is lost. Excessive stress on the body leads to fatigue and other unpleasant consequences.
At the end of the ten-day cycle, you cannot abruptly return to your usual lifestyle. Overeating and a sedentary lifestyle are harmful and will put the lost pounds back on. To maintain your figure, it is recommended to switch to a healthy diet and reasonable exercise.
Basic Rules
It is important to remember that the date diet should not be continued for more than 10 days. To achieve the desired effect, try to adhere to these recommendations:
- You can eat no more than 300 grams per day;
- Divide the total number of fruits into 5 doses;
- do not forget to drink water: 2 liters per day;
- Only permitted products can be added.
For the first four days, it is recommended to eat only dates, not forgetting about the drinking regime. In addition to water, you can drink green tea or natural juices diluted with water. At this time, the body begins to get used to this diet. On the fifth day, you can introduce green apples and oranges. You can replace them with unsweetened pears or grapefruit. Norm: 3-4 apples per day and 1 orange.
The food is quite meager. Because of this, nutritionists advise introducing other foods on the sixth day. For example, for breakfast or dinner you can eat a salad of fresh vegetables or fruits. For lunch, boil 100 grams of white meat or fish. 200 grams of cottage cheese is allowed. This way you will maintain your dietary intake.
To prevent lost kilograms from returning, you need to exercise, watch your diet, and replace sparkling water with natural juices or fermented milk products. Don't forget about fresh vegetables and fruits.
By the way, eating dates instead of sweets is a great habit to take from this diet.
In addition to water and green tea, in different diets you can drink black tea without additives, weak coffee and herbal infusions.
Options for fasting days on dates
Like any other fasting day, fasting on dates has several diet options.
Fasting day with dates and fruits
It is allowed to use various fresh fruits and dates during the fasting day. The main meal should consist of 5 dried fruits, several fruits of your choice and a glass of freshly squeezed juice. Sample menu for the day:
- after waking up, you should drink a glass of natural citrus juice;
- for breakfast you need to eat 5 dates, a fruit salad of 3 sweet and sour apples, 1 orange and grapefruit;
- lunch break should consist of 5 dried fruits, 300 g of pears, grapes and cherries;
- dinner should be served 4-5 hours before bedtime, the evening meal consists of dates, green tea with honey and pineapple slices.
Recipes for date weight loss
The process of losing weight on date palm fruits can be brightened up with several simple but tasty dishes.
Fruit salad
- Peel the apple and cut it into cubes.
- Gently chop the orange pulp.
- Add 4-5 dates, mix everything and season with natural yoghurt.
Vegetable soup
- Chop onions and peppers.
- Grate a small carrot.
- Boil in chicken broth, add herbs.
Vegetable soup will complement your date diet
Diet options
In addition to the main products that are allowed on the date diet, you can add others. Let's look at some diet options offered by nutritionists. Possible contraindications to these diets include the same ones that apply to the exclusively date diet.
Dates and milk
The combination of dates and milk has a positive effect on the body when losing weight. The diet lasts seven days. It is estimated that you can lose up to 4 kilograms on it. The meal plan is as follows:
- For each meal you need to eat 6-7 dates and drink a glass (200 ml) of milk;
- do not forget about the drinking regime (at least 1.5–2 liters of water per day);
- you can drink herbal teas.
Milk helps the body absorb substances contained in date palm fruits.
Milk helps to better absorb the nutrients contained in dates
Dates and kefir
This option will not only help you lose weight, but also relieve digestive problems if you have them. The diet lasts a week. The meal plan is as follows:
- eat 250–300 grams of fruits every day;
- be sure to drink 1.5 liters of kefir (low-fat);
- Make a cocktail of kefir and dates at one of your meals.
What problems might you encounter?
Nutritionists recommend sticking to the date diet for no more than 10 days. In addition, try not to “sit” on it more than once every four months. It is necessary to follow this because the diet becomes unbalanced and the body does not receive all the necessary substances.
Dates are a rather sweet product. Therefore, using this diet, you may stop loving sweets. However, whether this is good or not is a moot point.
Do not forget also that with a milk-date diet, you may develop diseases of the gastrointestinal tract that were in remission. Be careful, stop the diet at the slightest inconvenience. Remember that health is more important.
Contraindications
You should not choose this diet if you have:
- diseases of the digestive system;
- diabetes;
- tendency to allergies.
Also avoid it if you are pregnant or nursing; your age is under 18 or over 70 years old. It is not recommended to follow this diet after illness or surgery. In any case, if you do not want to harm your body, consult a specialist.
There are few of them:
- adolescence and old age;
- increased blood sugar;
- pregnancy and breastfeeding;
- diseases of the stomach and intestines;
- urolithiasis disease;
- migraine.
People with increased dental caries should be very careful when using this technique. Dates contain a lot of sugars, although they are of natural origin, but they can have an aggressive effect on tooth enamel, and therefore further aggravate the problem.
Since the technique cannot boast of a balanced diet, it has quite a few contraindications. Thus, people suffering from diseases of the gastrointestinal tract and diabetes cannot adhere to a diet.
This method of losing weight is not suitable for people who have recently undergone surgery, or those whose lives are connected with mental and physical activity. It is strictly forbidden for children, teenagers, elderly people, pregnant women and nursing mothers to lose weight on a date diet.
The date diet is a fairly strict diet. Despite the fact that it gives excellent results, before you start losing weight this way, you need to weigh all the pros and cons to understand whether you will be able to complete the diet and then maintain the results.
Reviews
This diet is very effective, I lost 4 kg in 10 days. It is important to drink more liquid so that this sweetness does not seem cloying. While losing weight, I performed simple physical exercises. I'm very pleased with the figure.
Result after date diet before and after
MARIA
In 4 days I lost only 700 grams!! I didn’t test myself further for another 6 days. For me this was no longer physically possible. Maybe I would have lost the promised 6 kg, but I didn’t risk being a threat to my household and torturing my body, despite the fact that I have enormous willpower... In general, the experiment failed miserably!
Xavier
Diet is a difficult thing in itself, in terms of which not everyone can handle. I don’t really like dates, but I decided to try it anyway. Honestly, it was unimaginably difficult on the 3rd day, when I wanted something floury and sweet. The result was not long in coming. This, of course, is not 7 kg, but 5 kg is also not bad.
