- Reason for popularity
- Nutritional value
- Things to know
- Restrictions
- Recipes
Many diets are perceived as a period of hardship. Especially when there’s an urgent need to transform overweight into a slender figure with a pronounced relief. Are you ready to change your approach and learn about a diet that has been gaining popularity in recent years?
Reason for popularity
Apples grow almost everywhere from subtropical regions to areas with quite a harsh climate. This is an affordable all-season fruit with dozens of common varieties.
It is difficult to say when exactly nutritionists began to recommend apples for weight loss. Their beneficial properties were determined a long time ago (just remember the old fairy tales). Well-known Russian and Soviet scientists – S.P. Botkin, A.G. Zakharin, A.L. Myasnikov, G.F. Lang – strongly recommended dishes and drinks with apples to improve overall well-being.
Please note. Do your workouts give you an irresistible hunger? Try eating an apple after a gym, dance class, or other active pastime. It will help satisfy your hunger and will not put a heavy strain on your tired body.
Nutritional value
97% of an apple’s volume is carbohydrates, 2% is protein and 1% is fat. This is a product with a low glycemic index: 30 for a whole fruit and 40 for juice. They contain eight times more iodine than bananas and 13 times more than oranges. Plus essential vitamins – А, B, C, E, K, and essential microelements – potassium, calcium, magnesium, iron, sodium, zinc and fluorine. As well as:
- fruit acids (malic, tartaric, citric, tartaric);
- pectins;
- tannins;
- phytosterols.
The latter organic compounds are known to reduce cholesterol absorption in the blood.
Will apples help you lose weight? You shouldn’t pin too much hope on these fruits alone. If your diet is dominated by large portions of fried, fatty foods, fast food, sugary drinks, endless cookies, cakes and buns, then you will not achieve a healthy weight and a slender figure.
What apples are best for weight loss? The answer to this and other questions – below.
Things to know
Read the main questions and answers carefully. This information will help you achieve maximum benefit.
What are the benefits of losing weight on an apple diet?
The fiber contained in the pulp and peel of apples has a beneficial effect on digestive processes. Fruit acids effectively combat accumulated fat. Add to this the low calorie content in combination with nutritional value and pleasant taste – you get an excellent product for snacks and “emergency” meals.
Does the color of the peel matter?
It is believed that green apples are preferable for losing weight, as they contain more acids that burn fat. There is a small restriction, which we will discuss later. And if you really love fruits with red or yellow skin, feel free to eat them.
Can I eat a lot of apples?
Here several factors play a role: are you using any additional products for weight loss (for example, ginger), how many extra kilos do you plan to shed, how quickly do you want to do it? In general, each of us has our own idea of *”a lot”*. Therefore, a full answer will be formed in practice. If there are obvious signs of indigestion, then the number of apples eaten per day is clearly excessive.
Are dried apples good for weight loss?
Properly prepared fruit retains all the main vitamins and microelements. Moreover, they have a long shelf life. Just be careful when buying them. It is better not to buy overdried fruits that have literally turned to stone or crumble in your fingers. The slices should be elastic. It is also important to remember that dried fruits are more caloric.
Can I eat apples in the evenings?
There are many jokes about people who like to raid the refrigerator in the evenings and nights. And all conscientious fighters against excess weight are strongly advised not to eat anything after 6 pm at all. But what if you had a hard day at work, a tiring commute home, and another visit to the gym or pool? Your hunger can simply go through the roof.
In such a situation, you can have an apple for dinner. Just check if your body approves. If your nighttime trips to the bathroom become more frequent, it is better to choose something else for dinner.
Myth debunking. There is a common belief that an apple before bedtime can replace a toothbrush. Indeed, like carrots, this fruit is great for removing plaque from teeth. However, fruit acids and sugar negatively affect tooth enamel. Conclusion: if you ate an apple in the evening, brush your teeth!
“Apple” morning: yes or no?
Definitely yes, if this is not the only thing you plan to eat for breakfast. Breakfast is the most important meal, it simply must be complete. And an apple on an empty stomach will help with this: it will start the digestion process, deliver a portion of vitamins and minerals to the body, and will also prevent you from overeating.
Restrictions
There are almost no contraindications to the apple diet. Caution should be exercised in only two cases.
Have you been diagnosed with gastric issues involving increased acidity of gastric juice? Perhaps any sour fruit is not for you, try eating sweet varieties instead. If you still come across sour ones – evaluate how effective baked apples can be in losing weight. Just be sure to remove the core.
But for people with reduced acidity of gastric secretion, the double benefit of green apples for weight loss is undeniable. In such cases, sour varieties are recommended to improve digestion as much as possible.
Be careful. If you have any digestive issues, the apple diet should be discussed with your doctor first.
Recipes
Diet apple dishes are a huge area in cooking. Here are just a few basic recipes.
- Apple, beetroot and carrot salad
This is a truly cleansing dish. Take a large apple, and vegetables – medium-sized (it is better not to boil them, it will be more beneficial). If you are absolutely not ready to eat raw beets, boil them. Grate the fruits and vegetables coarsely and season with a mixture of lemon juice and olive oil.
Read about these wonderful vegetables that help shed extra pounds in our articles: “Beetroot weight loss” and “Carrots for weight loss”.
- Soaked Apples
Today, they have become an almost forgotten product. Absolutely undeservedly so: they taste great and have a long shelf life. If you have spacious glass jars with a wide neck and matching plastic lids, try the following recipe:
- Place clean undamaged apples in jars washed with baking soda and scalded with boiling water, alternating layers with sprigs of mint, raspberries, black currants, lemon balm or cherry leaves.
- The top layer is leaves
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