- Why is it so popular?
- Useful substances and content
- Things you need to know
- Limitations
- Recipes
Many of us associate any diet with a complete loss of pleasure from food. Especially if the plan is to turn your extra weight to nothing. Are you ready to change your views and get acquainted with a diet that has become 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 started recommending apples for weight loss. Their beneficial properties were discovered a long time ago (remember at least old tales). Famous Russian and Soviet scientists – S. P. Botkin, A. G. Zakharin, A. L. Myasnikov, G. F. Lang – strongly recommended dishes and drinks with them for general health.
Take note. Does exercise make you incredibly hungry? Try eating an apple after a gym workout, dancing class, or other vigorous activity. This will help to cope with the feeling of hunger and at the same time will no create a serious load on a tired body.
Useful substances and content
97% of the apple’s contents are carbohydrates, 2% are proteins, and 1% are fats. 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, key vitamins – A, group B, C, E, K and important minerals – potassium, calcium, magnesium, iron, sodium, zinc, fluorine. And also:
- fruit acids (malic, tartaric, citric, tartaric);
- pectins;
- tannins;
- phytosterols.
These latest organic compounds are known to decrease cholesterol absorption into the bloodstream.
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 dishes, fast food, colorful sodas, and endless cookies, cakes, and buns, then do not expect a normal weight and a graceful figure.
Which apples are best for weight loss? The answer to this and other questions – further.
Things you need to know
Carefully read the basic questions and answers to them. This knowledge will help you achieve maximum benefit.
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 fatty deposits. Add to this the low calorie content combined with 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 one small limitation, which will be discussed later. And if you especially love red fruits or with yellow skin, then use them.
Can you eat a lot of apples?
Different factors are important here: whether you eat any other weight loss products (for example, ginger), how much you plan to lose weight, how quickly you want to do it. In general, each of us has its own “a lot”. So, a full-fledged answer will be formed in practice. If there are obvious signs of indigestion, then the number of apples eaten per day is clearly large.
Are dried apples good for weight loss?
Properly prepared fruits retain all the main vitamins and minerals. In addition, they are stored for a long time. Just be careful when buying. It is better not to buy too dry fruits, pieces of which literally petrify or crumble in your fingers. The slices should be elastic. It is also important to remember that dried fruits are higher in calories.
Can you 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 after six in the evening in principle. But what if there was 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, you can have an apple for dinner. Just check if your body approves of this. If night 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 complete replacement for a toothbrush. Indeed, this fruit, like carrots, is excellent for getting rid of plaque. However, fruit acids and sugar are harmful to tooth enamel. Conclusion: if you eat an apple at night, brush your teeth!
“Apple” morning: yes or no?
Definitely yes, unless this is the only thing you are going 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 with this: it will start the high-quality process of digestion, transfer a portion of vitamins / microelements to the body, and also will not allow you to overeat.
Limitations
There are practically no contraindications in the apple diet. Only in two cases, 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 do come across sour ones, estimate how significant the benefits of baked apples can be for weight loss. Just be sure to cut out the core.
But for people with reduced acidity of gastric secretion, the double benefit of green apples for weight loss is undoubtedly true. 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 in advance.
Recipes
Dietary apple dishes are a vast area of culinary. Here are some basic recipes.
- Salad with apples, beets and carrots
This is a real master of body cleansing. Take a large apple, and vegetables (it is better not to boil them, there will be more benefits) – of medium size. If you are categorically not in the mood to eat raw beets, boil them. Fruits and vegetables should be coarsely grated, seasoned 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
Today they have become an almost forgotten product. Completely undeservedly: the taste is excellent, they are stored for a long time. If your farm has spacious glass jars with wide necks and suitable polyethylene lids, then try the following recipe:
- Put clean, undamaged apples in the soda-washed and scalded jars with boiling water, layering between them the branches with leaves of mint, raspberries, black currants, lemon balm, cherries.
- The top layer is leaves, they should lie tightly.
- Pour dry mustard (no more than a tablespoon).
- You will need a filling. 15 g of salt, 30 – honey and 20 g of rye flour per liter of water.
- The flour should be diluted in a small amount of warm water. Boil the remaining water and stir all the ingredients there.
- Fill the jar with the filling to the top, close the lid tightly, keep warm for five to seven days, then from four to six weeks – in the cold. Done!
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