- Why are they so popular?
- The nutrient content
- What you should know
- Restrictions
- Recipes
For most of us, the word “diet” is synonymous with food devoid of any pleasure. Especially if you are planning to lose weight. Are you ready to reconsider your beliefs and learn about a diet that has been rapidly gaining popularity over the past few years?
Why are they so popular?
Apple trees thrive in climates ranging from subtropical to harsh. These fruits are widely available throughout the year. Dozens of varieties exist, with more being developed all the time.
It’s hard to pinpoint the exact time when nutritionists began to recommend apples for weight loss. Their beneficial properties have been recognized for centuries (just think of all those old fairytales). Russian and Soviet scientists such as S.P. Botkin, A.G. Zakharyin, A.L. Myasnikov, and G.F. Lang highly recommended apple dishes and drinks as part of a healthy lifestyle.
Note: Do workouts leave you feeling incredibly hungry? Try eating an apple after a workout at the gym, a dance class, or any other physical activity. It will help satisfy your hunger and won’t put a strain on your already tired body.
The nutrient content
Apples are made up of 97% carbohydrates, 2% protein, and 1% fat. They are a low-glycemic index food, with a GI of 30 for whole fruits and 40 for juice. They have eight times more iodine than bananas and thirteen times more than oranges. They also contain key vitamins such as A, B-complex, C, E, and K, as well as essential minerals like potassium, calcium, magnesium, iron, sodium, zinc, and fluorine. In addition:
- organic acids (malic, tartaric, citric, tannic)
- pectins
- tannins
- phytosterols
Phytosterols are known for reducing cholesterol absorption in the blood.
Can apples help you lose weight? Don’t pin all your hopes on these fruits. If your diet is typically full of fried, fatty foods, fast food, sugary drinks, and endless amounts of cookies, pies, and pastries, don’t expect to lose weight and have a svelte figure.
Which apples are best for weight loss? Find the answer to this question and others below.
What you should know
Read the following questions and answers carefully. The knowledge they contain will help you achieve maximum benefits.
What are the benefits of losing weight with an apple diet?
The fiber in the fruit’s flesh and skin is beneficial for digestion. The organic acids effectively combat fat deposits. Combine that with the low calories, yet high nutritional value, and pleasant taste, and you have an excellent food for both regular and “emergency” snacks.
Does the skin color matter?
It is believed that green apples are better for weight loss because they have more acids that burn body fat. There is one minor caveat, which will be discussed in a bit. And if you happen to prefer fruits with red or yellow skin, go ahead and eat them.
Is it possible to eat too many apples?
There are several factors to consider here: whether or not you’re eating other foods on your diet (such as ginger), how much weight you’re planning to lose, and how quickly you’re planning to do it. Generally speaking, “a lot” is subjective. So, the complete answer will be developed in practice. If you experience any obvious signs of indigestion, then you are clearly eating too many apples per day.
Are dried apples good for weight loss?
Properly prepared dried apples retain all of their essential vitamins and minerals. They also have a significantly longer shelf life. Just be mindful when making a purchase. It’s best not to buy dried fruits that are too dry and literally petrified or crumbling in your fingers. The slices should be pliable. It’s also important to note that dried fruits have a higher calorie content.
Is it possible to eat apples in the evening?
There are many jokes about people who raid the refrigerator in the evening and at night. Conscientious dieters are strongly advised not to eat anything after 6 pm. But what if you’ve had a long, tiring day at work, followed by a grueling commute home, and then a trip to the gym or the pool? The feeling of hunger could be unbearable.
In such cases, you can have an apple for dinner. Just see if your body tolerates it well. If you find yourself having to urinate more often at night, then it would be best to choose something else for dinner.
Dispelling the myth: Some people believe that an apple before bed can replace your toothbrush. While it’s true that this fruit, like carrots, is excellent for removing plaque, the organic acids and sugar have a damaging effect on tooth enamel. Conclusion: eat an apple in the evening, but don’t forget to brush your teeth!
“Apple” mornings: yes or no?
Definitely yes, unless that’s the only thing you’re going to have for breakfast. Breakfast is the most important meal of the day. It simply has to be filling. And an apple on an empty stomach can help with that: it will kick-start the digestion process, provide your body with vitamins and minerals, and help you avoid overeating.
Restrictions
There are almost no contraindications to the apple diet. There are only two cases that require special attention.
Have you been diagnosed with stomach issues caused by high acidity? Then you may not be able to eat any sour fruits. Instead, try to buy sweet fruits. If you do come across sour ones, consider the possible benefits of baked apples for weight loss. Just make sure to remove the core.
But for people with low gastric acidity, the combined benefits of green apples and weight loss are undeniable. In such cases, sour varieties are recommended to improve digestion as much as possible.
Caution: If you have any digestive problems, it is essential to discuss your apple diet with your doctor beforehand.
Recipes
Cookbooks are full of apple-based diet recipes. Here are a few basic recipes.
- Apple, beet, and carrot salad
This is a real leader in body cleansing. Take a large apple and medium-sized vegetables (it’s better not to boil them, to ensure freshness). If you’re not ready to eat raw beets, then boil them. The fruits and vegetables should be coarsely grated and tossed with a mixture of lemon juice and olive oil.
Learn more about the wonderful benefits of these vegetables and their role in weight loss in our articles: “Losing Weight with Beets” and “Carrots for Weight Loss”.
- Soaked apples
This is an almost forgotten product. Absolutely undeservedly so: they have a wonderful taste and a long shelf life. If you have a large glass jar with a wide mouth and a suitable plastic lid at home, try the following recipe:
- Fill the jars (previously washed with baking soda and doused with boiling water) with clean, undamaged apples. Alternate layers of apples with sprigs of mint, raspberry, blackcurrant, lemon balm, or cherry leaves.
- The top layer should be leaves. They should fit tightly.
- Add dry mustard (no more than a tablespoon).
- The filling is necessary: For each liter of water, add 15g of salt, 30g of honey, and 20g of rye flour.
- Dissolve the flour in a small amount of warm water. Boil the remaining water and mix all of the ingredients.
- Pour the filling into the jar, seal tightly with the lid, and store in a warm place for five to seven
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