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Dates for weight loss

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datesDates are the fruit of the desert. Cultivated for 6,000 to 8,000 years since the ancient civilizations of Eurasia, they are considered ideal energy foods, as they are rich in essential nutrients for our bodies providing numerous health benefits. It is said that four to six dates are enough to lose weight!

That’s what we’re going to try to find out in this article, while revealing all the virtues of this ancient fruit, especially in relation to weight loss.

Also known as Phoenix dactylifera, the fruit tree is the date palm, which survives in the desert. The tree is native to the Euphrates basin. Dates have since spread to many other countries, where they are grown in Egypt, Iran, Saudi Arabia, Pakistan, Tunisia, Morocco and Algeria, as well as in California (USA).

Dates under the microscope

These dried fruits are a veritable powerhouse of micronutrients. They’re packed with health benefits.
Basic facts :
Calories: 287 Kcal/100g, Protein: 1.81 Kcal/100g, Carbohydrates: 64.7 Kcal/100g, Fat: 0.25 Kcal/100g

Vitamin C: 3 mg per 100 g, Vitamin B2: 0.075 mg/100g, Vitamin B3: 1.41 mg/100g, Vitamin E: 0.46 mg/100g

Potassium: 696 mg per 100 g, Phosphorus: 62 mg per 100 g, Magnesium: 47.3 mg per 100 g, Calcium: 44.9 mg per 100 g.

Manganese: 0.3mg per 100g, Iron: 0.9mg per 100g, Zinc: 0.3mg per 100g.

Ingredients such as these are bound to have an impact on our well-being if dates were to become a more regular part of our diet. But we still need to know more about their virtues.

Dates, a fruit with immeasurable virtues

Although diets have become more diversified in the Near and Middle East, as well as in North Africa, dates are still a staple in the diets of these peoples, where almost 90% of production is consumed locally.

dates-for-lossDuring Ramadan, the Muslim holy month, fasting lasts from sunrise to sunset. Tradition, rooted in Islamic religious teachings, insists on the Prophet’s statement: “If any of you is in need of food, do not eat. If any of you wishes to break the fast, let him do so with dates, for they are a blessing, and if he finds none, let him break the fast with water, for it is a purification.. This should be respected by all Muslims when breaking their fast: a few dates and a little water! Strange as it may seem, it would be plausible to ask the question about dates: what’s so special about dates that they’re enough to fill an empty stomach?

Most of the calories in dates come from carbohydrates. The rest comes from a very small amount of protein. Dates can be a good source of energy after any increased physical effort, given their high energy value. What’s more, they contain important vitamins and minerals, as well as a significant amount of fiber.

High fiber content in this dried fruit

Dates are rich in dietary fiber. Unable to be digested by the human body, fiber acts in three ways, leading to weight loss.

Firstly, fiber helps slow down the absorption of food in the large intestine, keeping you feeling full for longer. They also prevent a sudden spike in blood sugar levels.

Secondly, they help trap fats, preventing their absorption.

Thirdly, fiber contributes to the production of short-chain fatty acids in the gut, which are essentially food for good intestinal bacteria. These intestinal bacteria aid digestion, helping to boost metabolism.

However, there is a wide range of fiber-based dietary supplements, including Fibre Select one of the best detox products tested by TP.

High unsaturated fatty acid content

Not all fats are bad, like the unsaturated fatty acids found in dates. These unsaturated fatty acids can help reduce inflammation, which can occur for a variety of reasons such as injury, swelling, illness, unhealthy food consumption or a sedentary lifestyle. The bad news is that inflammation is linked to obesity, insulin resistance, diabetes, liver disease and more. Since dates contain a good quantity of unsaturated fatty acids, by eating them you can reduce inflammation. In short, you reduce your chances of gaining weight.

Good source of protein

Dates are also rich in protein, but are difficult to digest and take longer to pass through the large intestine. This allows the body to feel full for a long time. Protein can also help build and repair muscles.

Rich in antioxidants

Dried fruits in general are rich in antioxidants, which help to eliminate free radicals. Dates provide a variety of antioxidants that have a number of health benefits, including a reduced risk of several diseases. Not to mention their value in combating cellular aging.
Antioxidants protect your cells from free radicals, unstable molecules that can provoke harmful reactions in your body and lead to disease.
Compared with similar fruits, such as figs and dried plums, dates appear to have the highest antioxidant content, including :


Powerful antioxidants that can help reduce inflammation, the risk of diabetes, Alzheimer’s disease and certain types of cancer.


It has been proven that carotenoids promote heart health and may also reduce the risk of eye-related disorders.

Phenolic acid:

Known for its anti-inflammatory properties, phenolic acid may help reduce the risk of cancer and heart disease.

A natural sweetener

Dates are a healthy substitute for white sugar in recipes because of their sweet taste, nutrients, fiber and antioxidants. So it’s very beneficial to include them in your menus as a sugar substitute.

And bone health!

Dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All have been studied for their potential to prevent bone-related conditions such as osteoporosis.

Anti-diabetic activity

This natural candy can actually help control your blood sugar levels. Scientists have discovered that the flavonoids, saponins and phenolic compounds present in dates can help stimulate insulin production. If you are diabetic, consult your doctor to find out whether dates are safe to eat.

Heart protection thanks to vitamins

The vitamins present in dates reduce LDL cholesterol levels in the blood, preventing heart problems in the body. Vitamin B6 is known to improve brain performance. As for vitamin E, it can delay or prevent coronary heart disease. Potassium helps regulate blood pressure and reduce the risk of stroke.

bobon-naturelSaturate your sweet tooth

Dates are soft, tender and gooey. They can act as a natural sweetener, unlike all the harmful effects of cane sugar. So, if you’re craving something sweet after a meal, simply place two dates in your mouth and you’ll satisfy your tooth! This way, you can nourish your body without risking weight gain.

Fight fatigueDates-for-fatigue

Thanks to all these nutrients, dates are excellent for fighting fatigue and boosting your immune system. Eating dates before the onset of winter will enable your body to better protect itself against external aggression. They also provide a real energy boost, recommended for sports enthusiasts.

Boosting immunity

Thanks to their iron content, dates stimulate blood production and boost the body’s immunity.

Prevent allergies

The sulfur found in dates not only helps reduce allergic reactions, but also prevents seasonal allergies.

Reduce the pain ofDates-for-pregnant-women childbirth

According to researchers, there’s no doubt that dates reduce the pain of childbirth. This is the conclusion of a study conducted by a team of researchers at the University of Jordan. According to their work and research, a diet rich in dates can also reduce bleeding and improve post-partum management.

With all these virtues crowning dates, the question now is:

Can dates help us lose weight?

Dates provide a feeling of fullness. They’re rich in vitamins and minerals such as selenium, magnesium and copper.

What’s more, these fleshy fruits are rich enough in soluble and insoluble fiber to give you a feeling of satiety, so you don’t overeat. These fibers also play a vital role in preventing constipation, helping to maintain a healthy digestive system, boosting metabolism and increasing your chances of losing weight.

Dates can help you lose weight, yes, but they can also lead you to gain weight if you overeat.

You can therefore eat 4 to 6 dates a day, to satisfy your sweet tooth, keep your hunger at bay, add a healthy, nutritious food to your menus and taste to your food.

Speaking of food, let’s take a look at how to include dates in your daily food menu.

How to incorporate dates into your dietdates-for-loss-recipesdiet?

An interesting way to eat dates is to remove the seeds and stuff them with chunks of walnuts and almonds, or any other dried fruit of your choice.

  • Add chopped dates to a fruit salad or dessert.
  • You can also include dates in vegetables, rice dishes, couscous and so on. A very common way of eating dates is to add them to milk.
  • You can add dates to plain yoghurt too. One of the most popular ways to consume dates is to add them to a glass of milk.
  • However, there are some date-milk diets for weight loss, none of which have been proven.

Choice and storage

European date varieties are sold in several countries. Each variety differs from the other in texture, shape and taste. Here are some of the best:
Deglet nour :
Known for its unique honey-like taste, it originates from Algeria and Tunisia.
This is a variety with a shape that is long with a sweet taste, picked in November.
This is a large, very fleshy and generous date, originally from Jordan: one of the most renowned for its refined taste.
The least sweet of all dates. It’s a light golden date.

Date-based slimming supplements?

Probably not for tomorrow! We believe that dates are best consumed as freshly preserved fruit. Don’t think of them as a magic food that will help you lose kilos and kilos. Instead, think of them as a good source of micronutrients that will do you good and help you do well.

As far as weight-loss supplements are concerned, we invite you to consider two products that are benefiting from a wave of good user feedback: they are Phen Gold and its direct competitor PHEN Q

Last updated on 21 January 2024.