- Why is it so popular?
- The content of nutrients
- What is important to know?
- Restrictions
- Recipes
Many of us see any diet as a complete loss of the pleasure of eating. Especially if the plan is to turn excess weight into its absence. Are you ready to change your mind and get to know a diet that has been increasingly popular in recent years?
Why is it so popular?
Apple trees grow almost everywhere, from the subtropics to regions with a rather harsh climate. This is a very common and year-round available fruit, with dozens of main varieties.
It is difficult to say exactly when nutritionists began to recommend apples for weight loss. Their useful properties were identified a long time ago (at least remember the old tales). Well-known Russian and Soviet scientists – S. P. Botkin, A. G. Zakharyin, A. L. Myasnikov, G. F. Lang – strongly recommended dishes and drinks with them for general health improvement.
On a note. Exercise makes you incredibly hungry? Try eating an apple after a gym workout, dancing, or another vigorous activity. This will help to cope with hunger and at the same time will not create a serious load on a tired body.
The content of nutrients
97% of the apple content is carbohydrates, 2% is proteins, 1% is fats. This is a product with a low glycemic index: 30 for whole fruit and 40 for juice. Iodine in them is eight times more than in bananas, 13 times more than in oranges. Plus key vitamins – A, group B, C, E, K and the most important minerals – potassium, calcium, magnesium, iron, sodium, zinc, fluorine. And also:
- fruit acids (malic, tartaric, citric, tartaric);
- pectins;
- tannins;
- phytosterols.
The latter organic compounds are known to reduce the absorption of cholesterol into the blood.
Do apples contribute to weight loss? You should not place excessive hopes on these fruits. If your diet literally “lives” on large portions of fried, fatty foods, fast food, colored sodas, and endless cookies, cakes and buns, then do not expect normal weight and a graceful figure.
Which apples are best for weight loss? The answer to this and other questions is below.
What is important to know?
Carefully read the main questions and answers to them. This knowledge will help you maximize your benefits.
What are the benefits of losing weight with an apple diet?
The fiber in the pulp and peel has a beneficial effect on the digestive processes. Fruit acids effectively fight against body fat. Add to this the low calorie content in combination with the nutritional value and pleasant taste – we get an excellent product for intermediate 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 body fat. There is a small limitation, which will be discussed later. And if you especially love red fruits or with a yellow peel, then use them.
Can you eat a lot of apples?
Different factors are important here: do you eat any other foods for weight loss (for example, ginger), how much you plan to lose weight, how quickly you want to do it. In general, each of us has our own “a lot”. So a full-fledged answer will be formed in practice. If obvious signs of indigestion appear, then the number of apples eaten per day is clearly too large.
Are dried apples good for weight loss?
Properly prepared fruits retain all the main vitamins and microelements. Moreover, they are stored for a long time. Just be careful when buying. It is better not to buy too dry fruits, pieces of which are literally petrified or crumble in your fingers. The slices should be elastic. It is also important to remember that dried fruits are higher in calories.
Can I eat apples in the evening?
There are many jokes about lovers of evening and/or night raids on the refrigerator. And all conscientious fighters against excess weight are strongly advised not to eat at all after six in the evening. But what if you have a hard day at work, a tiring journey home, and even a visit to the gym or pool? The feeling of hunger can simply go off scale.
In such a situation, it is quite possible to have dinner with an apple. Just check if your body approves of it. If nighttime visits to the toilet become more frequent, it is better to choose something else for dinner.
Debunking myths. It is believed that an apple before bed is a good substitute for a toothbrush. Indeed, this fruit, like carrots, is great for getting rid of plaque. However, fruit acids and sugar are harmful to tooth enamel. Conclusion: ate an apple at night – brush your teeth!
“Apple” morning: yes or no?
Definitely yes, unless this is not the only thing you are preparing to eat for breakfast. The morning meal is the most important, it simply must be complete. And an apple on an empty stomach will help in this: it will start a high-quality digestive process, transfer a portion of vitamins/microelements to the body, and also prevent overeating.
Restrictions
There are practically no contraindications in the apple diet. It is only in two cases that you need to be careful.
Have you been diagnosed with stomach diseases with increased acidity of gastric juice? Perhaps any sour fruits are not for you, try to buy sweet ones. If you still come across sour ones, evaluate how significant the benefits of baked apples for weight loss can be. Just be sure to cut out the core.
But for people with low acidity of gastric secretion, the double benefit of green apples for weight loss is undeniable. In such cases, sour varieties are recommended for maximum improvement of digestion.
Be careful. For any digestive problems, the apple diet should be discussed with your doctor beforehand.
Recipes
Dietary apple dishes are a vast area of cooking. Here are some basic recipes.
- Salad from apples, beets and carrots
This is a real master of body purification. Take a large apple, and vegetables (it is better not to cook them, there will be more benefits) – of medium size. If you are categorically not set up to eat raw beets, boil them. Fruits and vegetables should be coarsely grated, season with a mixture of lemon juice and olive oil.
Read about these wonderful vegetables that help you lose extra pounds in our articles: “Losing weight with beets” and “Carrots for weight loss”.
- Soaked apples
They have become practically a forgotten product today. Completely undeserved: the taste is wonderful, they are stored for a long time. If the farm has roomy glass jars with a wide neck and suitable polyethylene lids, then try the following recipe:
- Put clean, undamaged apples in the jars rinsed with soda and scalded with boiling water, layering them with twigs with leaves of mint, raspberries, black currants, lemon balm, cherries.
- The top layer is leaves, they should fit snugly.
- Sprinkle dry mustard (no more than a tablespoon).
- Filling will be required. For a liter of water, 15 g of salt, 30 – honey and 20 g of rye flour.
- Dissolve the flour in a small amount of warm water. Boil the remaining water and stir all the ingredients there.
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