Dates diet 10 days from an integrated schedule that slims you in a healthy way
The date diet has become very popular in the recent period, which is why we decided to provide you with all the information about the date diet. People who eat more fruits and vegetables consume these nutritious foods, according to a study published in the 2008 Journal of Nutrition Research. However, many try to lose weight by relying on foods rich in fiber, as it helps in losing weight effectively. It is also relatively high in calories and energy density.
Dates are the ideal food as they are rich in nutrients and provide health benefits to the body. As it is rich in dietary fiber and fatty acids, it can regulate blood glucose levels and reduce inflammation. Therefore, this sweet fruit can help you satisfy your craving for sweets, without gaining more calories. However, you must control your body size. Therefore, in this article we will tell you how you can follow the date diet and how dates help in losing weight and a healthy lifestyle that you need to follow.
First, know the nutritional value of dates:
Dates are rich in carbohydrates (about 44-88%), dietary fiber (11.05%), protein (2.3%), fats (0,50%), minerals (iron, magnesium, copper, calcium, sodium, etc.) salts and vitamins such as (A, B, B2, C, niacin) and oils.
How does dates help in losing weight? It contains a high percentage of fiber:
Dates are rich in dietary fiber or good carbohydrates that cannot be digested quickly. Fiber works in different ways to lose weight. It helps fiber slow down the absorption of food in the large intestine, making you feel full for a long time and also prevents a sudden rise in the level of glucose in the blood.
Dates help to retain fat and prevent it from being easily absorbed:
The fiber also works to produce short fatty acids in the large intestine, which are the basis of the good bacteria inside the intestine. These bacteria improve digestion, which ultimately helps boost metabolism.
High content of unsaturated fatty acids:
Not all fats are as bad as the polyunsaturated fatty acids found in dates. These unsaturated fatty acids help reduce inflammation. The cause of inflammation can be a lot like swelling, illness, consumption of unhealthy food leading to an unhealthy lifestyle and the bad news is that inflammation is linked to obesity, insulin resistance, diabetes, liver disease, etc. Thus, by reducing inflammation, you can effectively lose weight.
Good source of protein:
Dates are rich in protein. Protein is a hard-to-digest ingredient and stays in the large intestine for a longer period, making you feel full for longer. Furthermore, proteins can help build and repair muscle.
Rich in antioxidants:
There is no doubt that dates are rich in antioxidants, and antioxidants that fight free radicals and thus reduce stress and inflammation. Fresh dates contain antioxidants such as anthocyanins, phenols, and carotenoids, and these elements expel toxins from the body and promote metabolism and digestion, and this helps to lose weight.
Dates are a natural sweet that helps maintain blood sugar levels. Scientists have found that flavonoids, saponins, and phenols can help stimulate insulin production. And when conducting experiments, it was renewed that it improved the results related to diabetes. However, you should be careful if you are diabetic and consult your doctor before you start eating dates.
Suitable for sensitive teeth:
If you have sensitive teeth and suffer from difficulty eating sweets, dates are one of the sweets that help you enjoy the sweet taste without harming your teeth. Because dates are sweet and soft and can act as a natural sweetener. And if you want to get a natural sweetener for your body without exposing the body to weight gain, you can eat dates.
Provides the body with energy:
Dates contain a very low percentage of calories and at the same time provide the body with energy because it contains natural sugars such as fructose, glucose, which give the body a high level of energy immediately.
It does not contain cholesterol or trans fats:
Both cholesterol or polyunsaturated fats are responsible for weight gain. Dates can help you get healthy nutrients without noticeable weight gain.
You can find elements such as potassium and sulfur in the blood and the body, and when you eat dates as a snack, it helps in increasing the metabolic rate and leads to weight loss.
Increased feeling of fullness:
In addition to the fact that dates are rich in elements such as vitamins and minerals such as selenium, magnesium and copper, dates are also rich in rich soluble and insoluble fibers, which give a feeling of fullness and reduce appetite.
Dates relieve constipation by improving smooth bowel movement. Thus, it leads to weight loss by maintaining the health of the digestive system and increasing the metabolic rate.
Dates contain nicotine, which makes it an effective ingredient for digestive problems. Eating dates helps increase the amount of good bacteria in the body and kills harmful bacteria.
How many dates do you need to eat to lose weight?
Dates may help you lose weight, but increasing the number of dates results in weight gain. You need to consume dates in moderate quantities. You can have 4-6 dates a day to help you control the feeling of hunger pangs or add nutritional value to your diet.
How can you add dates to your diet?
Dates help in weight loss by incorporating dates into the diet:
Add chopped dates to a fruit salad or any other great way to enjoy them. One of the best dates to eat is to get dates in your mouth. Include dates with vegetables, rice and couscous. A common way to add dates in your diet is to include them with milk. You can add dates. To yogurt, custard, sauce, cake, etc.
One of the most popular ways to consume dates is to add them to a glass of milk. In fact, you can find dates and follow a diet rich in milk and dates to take advantage of them throughout the month to lose 7 kg.
Dates diet plan from 10 days: Day 1: Breakfast: 2 dates with a glass of milk. Lunch: An ounce of grilled fish + green vegetable salad + a slice of brown bread + 1 cup of yogurt with spices. Afternoon snack: 1 cup of green tea + 1 cereal biscuit. Dinner: 2 dates + a cup of milk + grilled or cooked vegetables + boiled beans.
The second day: breakfast: 2 cups of dates + a glass of milk. Lunch: 3 ounces of grilled fish + vegetable or chicken soup + a slice of brown bread + 1 cup of yogurt + 2 dates. Snack after lunch: 1 cup of green tea + 1 cereal biscuit. Dinner: 2 dates + a cup of milk + sauteed vegetables with mushrooms / fish / chicken.
The third day: breakfast: oats with dates and raisins. Lunch: tuna salad + fresh vegetables. Snack after lunch: a cup of green tea + wheat biscuits. Dinner: Wheat sandwich with cheese and vegetables
Day four: Breakfast: omelette with tomatoes and onions + 2 dates Lunch: fat-free yogurt with berries and fruits with 2 dates Snack after lunch: a cup of green tea + wheat biscuits Dinner: a slice of chicken breast Grilled + with baked potato salad
Day 5: Breakfast: 2 dates + a cup of milk Lunch: Wheat pizza covered with cheese and vegetables Snack after lunch: 1 cup of green tea + wheat biscuits Dinner: 2 ounces of grilled fish + potato salad
Sixth day: Breakfast: 2 dates + a cup of milk. Lunch: grilled chicken breast + a plate of sauteed vegetables. Snack after lunch: 1 cup of green tea + wheat biscuits. Dinner: broccoli, spinach and carrot salad.
Day 7: Breakfast: 2 dates + a cup of milk. Lunch: fruit salad: apples, bananas, berries, strawberries, dates. Snack after lunch: a cup of green tea + 1 wheat biscuit. Dinner: 1 ounce of grilled fish + potato salad.
Day 8: Breakfast: 1 cup of milkshake. Dates with milk Lunch: oatmeal biscuit with dates Snack after lunch: 1 cup of black tea Dinner: oatmeal muffin with dates
Day 9: Breakfast: 1 cup soy milk + 2 boiled eggs Lunch: Dates muffin with pumpkin and orange Snack after Lunch: 1 cup of coconut water Dinner: 4 ounces of grilled salmon + vegetable salad Day 10: Breakfast: 2 baked apples stuffed with dates Lunch: Veggie pizza Snack after lunch: 1 cup of herbal tea Dinner: 2 A date fruit + a cup of skimmed milk