10 Dry Fruits/Nuts to Help You Achieve a Toned Body

Can Nuts Help You Achieve A Toned Body?

Getting a toned body first of all needs a lot of self-control along with a healthy diet and a regular work out. An increased body metabolism will help you achieve a toned body. You can achieve this by eating something that aids you to keep your stomach full for a much longer time.



Nuts are power foods which are rich in protein content, high in healthy fats and low in carbohydrates. Thus, it helps in burning excess fat in our body giving you a toned body. Dry fruits and nuts are a great snack for your ‘anytime hunger pang’. Above all, they can also be added to your favorite recipes.

Want to achieve a toned body?

Add these dry fruits and nuts to your daily diet:


The almond is a superfood loaded with antioxidants, healthy fats and protein. It is a perfect food for achieving a healthy toned body. Scientific studies have also shown that almonds help in greater weight loss and decreased blood pressure. This is probably due to the high content of monosaturated fats.


Walnuts are rich in heart-healthy fats. The high level of polyunsaturated fats makes this nut even more unique. One of the polyunsaturated fats mainly found in this nut is alpha-linolenic acid or ALA. ALA helps in lowering the risk of heart diseases and it also stimulates burning excess fat in your body. As a result, it helps you in your goal to achieve a toned body.

A recent study showed women consuming walnut-rich diet shed greater pounds. Furthermore, it helped in lowering the level of LDL (bad) cholesterol and increasing level of (good) cholesterol. Thus, eating a good amount of walnut burns more fats.


Pistachios are low in calories and in contrast, are rich in protein, fiber, and potassium content. They contain monounsaturated fats that aid to maintain the cholesterol level in the blood. It is probably due to this fact that it helps in your quest to achieve a healthy and toned body.

One study showed a smaller waist and reduced cholesterol level on adding pistachios to the diet. Whereas,  those who did not consume pistachios during that period of the survey showed no change.


The highly popular peanuts are common nuts which are rich in protein, folate, potassium, phosphorus, calcium, niacin and vitamin E. Consuming this nut can help in lowering heart diseases and enhancing energy level, helping you to stay active. Peanuts keep you satisfied and full for a longer duration due to its high content of protein and fiber. It helps to maintain your blood sugar level, providing extended energy and lesser cravings. Go for an organic variant of peanut and stay away from the sweetened version.



Hazelnuts are loaded with healthy unsaturated fats and contains high fiber. A portion of serving of this nut provides high dietary fiber which can keep you full for longer durations preventing you from overeating and aiding to achieve a toned body.




Palm Dates, popularly known as dates are rich in vitamin B5, iron, and natural sugar. Hence it can provide you with an immediate energy boost. Its fiber content aids in the good digestion of food. It’s a good snack for those who want to stay away from overeating.




The humble raisins are known for its iodine content which makes it a perfect snack option for low salt diets. 100gm of raisin has 0.5g of fat and 299kcal. They are an amazing addition to a healthy diet.

Dried Apricot



Dried Apricots are rich in calcium, magnesium, and potassium. As a result, 100gm of this nut provides you only 200kcal which makes this dry fruit a healthy snack. Therefore you can count on apricots to help you to achieve a toned body.




Dried plums or prunes are loaded with dietary fiber that probably enhances intestinal peristalsis that aids in discarding your body waste and toxin. They are rich in antioxidants and relieves constipation thus providing you with an increased metabolism, which is great.

Pine nuts


pine nuts

Did you know that pine nuts release a satiating hormone known as cholecystokinin, which is a kind of fatty acid? This hormone reduces your appetite by giving you the feeling of a full stomach. Hence they are also a good source of energy because of their high content of monounsaturated fatty acids and proteins.


When your target is to achieve a toned body, keep a count of calories while consuming nuts. Packed with nutrients, they supply amazing energy. Nuts or dry fruits have huge nutritional benefits but consuming them in large portions of serving can reverse the effect by contributing extra calories. In spite of this, nuts are considered as an ultimate food when added to your healthy diet. Consequently, these aid in achieving a healthy toned body along with regular exercise. It has been scientifically proven that nuts help in shedding excess weight. So go ahead, follow a good diet compliance, and achieve the toned down body of your desires!

About Priya G

Priya is a fitness freak who is also fond of writing- of course, when she is up to it! A Senior Human Resource professional, she is a loved and respected taskmaster. She is a Jane of all trades and has mastered a few!


  1. Very good compilation of the wonderful effects nuts can make on our body to keep it trim, hale and healthy. A good learning experience about nuts.

  2. Now I know how u maintain your body. Tq

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