- Why is it so popular?
- Content of nutrients
- Things you need to know
- Restrictions
- Recipes
For many of us, the word ‘diet’ suggests complete withdrawal from the pleasure of eating. Especially when the goal is to get rid of extra weight. Are you ready to change this point of view and get to know the diet that has become increasingly popular over recent years?
Why is it so popular?
Apple trees grow almost everywhere, from subtropics to regions with quite a severe climate. It is a widespread and a year-round available fruit with dozens of main varieties.
It’s difficult to say when exactly dietitians started recommending apples for weight loss. Their useful properties have been identified a long time ago (at least remember antique fairy tales). Well-known Russian and Soviet scientists – S.P. Botkin, A.G. Zakhar’in, A.L. Myasnikov, G.F. Lang – strongly recommended using dishes and drinks made with them for health recovery.
Note. Do you feel incredibly hungry after physical exercise? Try to eat an apple after a workout at the gym, dance class, or some other active pastime. It will help to tame your hunger while not giving your tired organism a heavy load.
Content of nutrients
97% of apple content is carbohydrates, 2% – proteins, 1% – fats. It is a product with a low glycemic index: 30 for the whole fruit and 40 for its juice. It contains eight times more iodine than bananas, 13 times more than oranges. Plus key vitamins – A, B group, C, E, K, and essential minerals – potassium, calcium, magnesium, iron, sodium, zinc, fluorine. As well as:
- fruit acids (malic, tartaric, citric, tartronic);
- pectins;
- tannins;
- phytosterols.
The latter organic substances are known to reduce the absorption of cholesterol into the blood.
Do apples help with weight loss? No need to put all your hopes on these fruits. If you tend to literally “live on” large portions of fried, fatty dishes, fast food, colorful aerated drinks and endless cookies-cakes-buns, don’t expect normal weight and a slender figure.
Which apples are better for weight loss? The answer to this and other questions is below.
Things you need to know
Read carefully the main questions and answers to them. This knowledge will help you achieve the maximum benefit.
What is the use of weight loss with the help of an apple diet?
The fiber in the pulp and peel has a beneficial effect on digestive processes. Fruit acids effectively combat fat deposits. Add to this the low caloric content and nutritiousness along with the pleasant taste – and we get a great product for snacks and “emergency meals”.
Does the color of the peel matter?
It is believed that green apples are preferable for weight loss, as they contain more acids that burn fat deposits. There is a slight restriction that will be discussed later. And if you particularly like red or yellow-skin fruits, feel free to eat them.
Can you eat many apples?
Different factors matter here: do you eat any additional slimming products (e.g., ginger), how much weight do you plan to lose, and how quickly you want to do so. In general, each of us has our own idea of “a lot”. So, a tangible answer will be formed in practice. If there are obvious signs of indigestion, you have clearly eaten too many apples.
Are dried apples helpful for weight loss?
Properly prepared fruits preserve all the main vitamins and microelements. Plus, they can be stored for a long time. Just be careful when purchasing them. It’s better not to buy overly dry fruits, if their pieces have literally turned to stone or crumble in your fingers. The slices should be elastic. It is also important to remember that dried fruits contain more calories.
Can you have apples in the evening?
There are numerous jokes about those who like to raid the fridge in the evening and/or at night. And all conscientious fighters with extra weight are highly recommended not to eat after 6 p.m.
But what if you had a hard day at work, a tiring trip home, and after all that you even visited the gym or swimming pool? The feeling of hunger may simply go off scale.
In such a situation, you can have an apple for dinner. Just check if your body is okay with it. If your night toilet trips become more frequent, it’s better to choose something else for dinner.
Debunking myths. It is believed that an apple before bed can fully replace a toothbrush. And indeed, this fruit, like carrots, is great for getting rid of dental plaque. However, fruit acids and sugar are harmful to the tooth enamel. A conclusion: if you ate an apple at night, brush your teeth!
“Apple” morning: yes or no?
Absolutely yes, unless it’s the only thing you are going to have for breakfast. The morning meal is the most important one, it simply has to be complete. And an apple on an empty stomach will help with that: it will start a good digestive process, supply the body with a portion of vitamins/microelements, and prevent you from overeating.
Restrictions
There are almost no contraindications for the apple diet. You just need to be careful in two cases.
Have you been diagnosed with stomach acid hypersecretion? Perhaps any sour fruits are not for you, try to buy sweet ones. If you still come across sour ones – see if baked apples can be of significant help for your weight loss. Just be sure to cut out the core.
But for people with stomach acid hyposecretion the benefits of green apples for weight loss are undoubtedly double. In such cases, sour varieties are recommended for the best possible improvement of digestion.
Be careful. If you have any digestive problems, the apple diet should be discussed with your doctor in advance.
Recipes
Dietary meals from apples are an extensive field of culinary. Here are some basic recipes.
- Apple, beetroot, and carrot salad
This is a real expert on body cleansing. Take a large apple, and medium-sized vegetables (it’s better not to boil them, for greater benefit). If you absolutely don’t want to eat raw beetroot, boil it. Grate the fruits and vegetables coarsely, season with a mixture of lemon juice and olive oil.
Read about these wonderful vegetables that help shed extra pounds in our articles: “Losing Weight with the Help of Beetroot” and “Carrots for Weight Loss”.
- Soaked apples
Nowadays, it has become almost a forgotten product. Quite undeservedly: it has an excellent taste and is stored for a long time. If you have capacious glass jars with a wide neck and suitable polyethylene lids, try the following recipe:
- Put clean, undamaged apples into jars washed with soda and scalded with boiling water, sandwiching them with sprigs of mint, raspberry, blackcurrant, lemon balm, and cherry leaves.
- The top layer should be leaves, they should be tightly packed.
- Sprinkle with dry mustard (not more than a tablespoon).
- You will need a
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