- Why is it so popular?
- Content of healthy substances
- This needs to be known
- Restrictions
- Recipes
Many of us associate any diet with a complete loss of pleasure from eating. Especially if you plan to turn excess weight into its absence. Are you ready to change your views and get acquainted with the diet that has become increasingly popular in recent years?
Why is it so popular?
Apple trees grow almost everywhere, from subtropics to regions with a rather harsh climate. This is a very common and year-round available fruit, with dozens of basic 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 (it is worth recalling at least ancient 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 them for the general health of the body.
On a note. Do physical activities cause incredible hunger? Try eating an apple after training in the gym, dancing, or another active event. This will help to cope with the feeling of hunger and at the same time will not create a serious load on the tired body.
Content of healthy substances
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 fruits and 40 for juice. They contain eight times more iodine than bananas, 13 times more than oranges. Plus key vitamins – A, group B, C, E, K and essential minerals – potassium, calcium, magnesium, iron, sodium, zinc, and fluoride. As well as:
- fruit acids (malic, tartaric, citric, tartronic);
- pectin;
- tannins;
- phytosterols.
The latter organic compounds are known to reduce the absorption of cholesterol into the blood.
Do apples contribute to weight loss? Do not place excessive hopes on these fruits. If your diet is literally “inhabited” by large portions of fried, fatty dishes, fast food, colorful 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.
This needs to be known
Carefully read the main questions and answers to them. This knowledge will help you get the 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 body fat. Add to this the low calorie content combined with nutritional value and pleasant taste – we get an excellent product for intermediate and “emergency” meals.
Is the color of the peel important?
It is believed that green apples for weight loss are preferable, as they contain more acids that burn body fat. There is a slight restriction, which will be discussed later. And if you especially love red fruits or those with a yellow peel, then use them.
Can you eat many apples?
Here several factors are important: whether you still use 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 his own “a lot”. So a complete 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 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 have literally turned to stone or crumble in your fingers. The slices should be elastic. It is also important to remember that dried fruits have more 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 at all after six in the evening. But what if you had 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 this. If night visits to the toilet become more frequent, it is better to choose something else for dinner.
Debunking the myths. It is believed that an apple before bed completely replaces a toothbrush. And indeed, this fruit, like carrots, is great 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. Morning meal is the most important, it simply must be wholesome. 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 will not allow you to overeat.
Restrictions
There are practically no contraindications to the apple diet. It is only in two cases that you need to exercise caution.
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, evaluate how significant the benefits of baked apples can be for weight loss. 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 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 an extensive area of cooking. Here are a few basic recipes.
- Apple, beet, and carrot salad
This is a real body cleansing master. Take a large apple, and vegetables (it is better not to cook them, there will be more benefits) – medium-sized. 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 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 wonderful, they are stored for a long time. If the household has spacious glass jars with a wide neck and suitable polyethylene lids, then try the following recipe:
- Put clean, undamaged apples in jars washed with soda and scalded with boiling water, alternating them with twigs 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).
