- Why is it so popular?
- Nutrient content
- You need to know this
- Restrictions
- Recipes
For many of us, any diet is associated with a complete loss of enjoyment from food. Especially if you plan to turn excess weight into its absence. Are you ready to change your ideas about dieting and learn about 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 quite a 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 beneficial properties were discovered a long time ago (just remember the old fairy tales). Famous Russian and Soviet scientists – S.P. Botkin, A.G. Zakharyin, A.L. Myasnikov, G.F. Lang – strongly recommended dishes and drinks with them for the general health of the body.
Take note. Does exercise cause incredible hunger? Try eating an apple after a gym workout, dancing, or other vigorous activity. It will help to cope with the feeling of hunger and at the same time will not create a serious burden on the tired body.
Nutrient content
97% of the apple’s contents are carbohydrates, 2% are proteins, 1% are fats. This is a product with a low glycemic index: 30 for whole fruit and 40 for juice. The iodine in them is eight times more than in bananas, 13 times more than in oranges. Plus key vitamins – A, groups B, C, E, K and the most important minerals – potassium, calcium, magnesium, iron, sodium, zinc, fluorine. As well as:
- fruit acids (malic, tartaric, citric, tartaric);
- pectins;
- tannins;
- phytosterols.
The latter organic compounds are known to reduce the absorption of cholesterol into the bloodstream.
Do apples promote weight loss? Do not place excessive hopes on these fruits. If your diet literally “lives” in large portions of fried, fatty dishes, fast food, colored sodas and endless cookies-cakes-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 is below.
You need to know this
Read the main questions and answers carefully. 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 digestion. Fruit acids effectively fight against fatty deposits. Add to this the low calorie content combined 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 fat. There is a slight limitation, which will be discussed below. And if you especially love red or yellow-skinned fruits, then use them.
Can you eat a lot of apples?
Different factors are important here: do you also consume any other products for weight loss (for example, ginger), how much weight do you plan to lose, how quickly do 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 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 harvested fruits retain all the essential vitamins and microelements. Plus, they have a long shelf life. 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 fruit is 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 in principle after six in the evening. But if behind you is 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 an apple for dinner. Just check if your body approves of it. If nighttime visits to the toilet become more frequent, then it is better to choose something else for dinner.
Debunking the myths. It is believed that an apple before bed is a great substitute for a toothbrush. And 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 ate an apple at night, brush your teeth!
“Apple” morning: yes or no?
Definitely yes, unless it is the only thing you are going to eat for breakfast. The morning meal is the most important, it simply has to be complete. And an apple on an empty stomach will help with this: it will start a high-quality digestion process, transfer a portion of vitamins / microelements to the body, and also prevent overeating.
Restrictions
There are practically no contraindications in the apple diet. Caution should only be exercised in two cases.
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, assess how significant the benefits of baked apples can be for weight loss. Just be sure to cut the core.
But for people with low acidity of gastric secretion, the double benefit of green apples for weight loss is undoubted. 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
Diet meals from apples are a vast area of culinary. Here are some basic recipes.
- Apple, beet and carrot salad
This is a real master of cleansing the body. 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 in the mood to eat raw beets, boil them. Fruits and vegetables need to be coarsely grated, seasoned with a mixture of lemon juice with 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. Absolutely undeservedly: the taste is wonderful, they are stored for a long time. If the household has spacious glass jars with a wide mouth and suitable polyethylene lids, then try the following recipe:
- Put clean, undamaged apples in jars washed with soda and scalded with boiling water, layering them with sprigs of mint, raspberries, black currants, lemon balm, cherries.
- The top layer is made up of leaves; they should fit snugly.
- Pour dry mustard (no more than a tablespoon).
- Fill required. For a liter of water, 15 g of salt, 30 grams of honey and 20 g of rye flour.
- The flour must be diluted in a small amount of warm water. Bring the remaining water to a boil 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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