- Why is it so popular?
- Content of nutrients
- You need to know this
- Limitations
- Recipes
Many of us associate any diet with complete loss of satisfaction from food. Especially in cases when excess weight is planned to turn into its absence. Are you ready to change your opinion and discover a diet that has recently gained enormous popularity?
Why is it so popular?
Apple trees grow almost everywhere, from subtropics to regions with a rather harsh climate. This is a very common fruit that is available all year round, with dozens of main varieties.
It is hard to say exactly when nutritionists first started to recommend apples for weight loss. Their useful properties were determined a long time ago (at least remember the old fairy tales). Famous Russian and Soviet scientists – S. P. Botkin, A. G. Zakharin, A. L. Myasnikov, G. F. Lang – highly recommended food and drinks with them for overall improvement of health.
Important note. Do sports make you very hungry? Try to eat 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 it will not create a heavy load on your exhausted body.
Content of nutrients
97% of the content of apples are carbohydrates, 2% – proteins, 1% – fats. This is a product with a low glycemic index: 30 for whole fruit and 40 for juice. It has 8 times more iodine than bananas, 13 times more than oranges. And also key vitamins – groups A, 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.
The latter organic compounds are known for decreasing cholesterol absorption in blood.
Do apples contribute to weight loss? Do not have very high hopes for these fruits. If your diet consists of literally “copious” amounts of fried fatty food, fast food, multicolored soda and endless cookies, cakes, buns, then do not expect normal weight and a graceful figure.
Which apples are best for weight loss? Find the answer to this and other questions below.
You need to know this
Read attentively the main questions and answers to them. This knowledge will help you achieve maximum benefit.
What are the advantages of losing weight on an apple diet?
Dietary fiber in the pulp and peel has a beneficial effect on the digestive processes. Fruit acids effectively fight fat deposits. Add low calorific value together with nutritional value and pleasant taste – and here you have an excellent product for intermediate and “emergency” meals.
Does the skin color matter?
It is believed that green apples are more preferable for weight loss, because they contain more acids that burn fat deposits. However, there is a small limitation, which will be mentioned below. And if you are particularly fond of red or yellow-skinned fruits, then consume them.
Can you eat a lot of apples?
A number of factors are important here: do you eat any other products for weight loss (for example, ginger), how much weight do you plan to lose, how quickly you want to do it. In general, every one of us has his or her own “a lot”. Thus, a full-fledged answer will be formed in practice. If there are obvious signs of indigestion, then the number of apples consumed during the day is obviously too high.
Are dried apples suitable for weight loss?
Properly prepared fruits retain all necessary vitamins and microelements. And they are stored for a long time. Just be careful when buying. It is better not to buy overdried fruits, pieces of which literally turn to stone or crumble in your fingers. The slices should be springy. It is also important to remember that dried fruits have higher caloricity.
Can you eat apples in the evening?
There are many jokes about those who love to raid the fridge in the evening or at night. And all conscious fighters against excess weight are strongly advised not to eat after six o’clock in the evening at all. But what if the day at work was hard, the way home was exhausting, and then there was also a visit to a gym or a pool? The feeling of hunger may start to go off the scale.
In such a situation it is quite possible to have an apple for dinner. Just check whether your body approves of it. If nighttime trips to the toilet become more frequent, then it is better to choose something else for dinner.
Myth-busting. A common belief is that an apple before bed is a complete replacement for a toothbrush. This fruit, indeed, like carrots, is excellent for removing dental plaque. However, fruit acids and sugar have a harmful effect on dental enamel. Conclusion: ate an apple in the evening – brush your teeth!
“Apple” morning: yes or no?
Definitely yes, if only this is not the only thing you are going to have 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 good digestion process, give the body a portion of vitamins/microelements, and it will also prevent overeating.
Limitations
The apple diet has virtually no contraindications. You just need to be careful in two cases.
Have you been diagnosed with gastric diseases with increased acidity of gastric juice? Perhaps you should avoid any sour fruits, try to buy sweet ones. If you do encounter sour ones, assess how substantial the benefit of baked apples for weight loss can be. Just be sure to remove 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.
Please note. For any problems with digestion the apple diet should be discussed with your doctor beforehand.
Recipes
Dietary meals from apples occupy a huge part of gastronomy. Here are several basic recipes.
- Salad from apples, beetroot and carrots
This is a real virtuoso of body cleansing. Take a large apple, and vegetables (it is better not to boil them, they are more useful raw) – of a medium size. If you are categorically against eating raw beetroot, boil it. Fruits and vegetables should be coarsely grated, seasoned with a mixture of lemon juice and olive oil.
Read in our articles “Slimming with beetroot” and “Carrot for weight loss” about these wonderful vegetables that help you lose extra pounds.
- Soaked apples
Nowadays they have become an almost forgotten product. Absolutely undeservedly: the taste is excellent, they are stored for a long time. If your farm has spacious glass jars with a wide neck and suitable polyethylene lids, try the following recipe:
- Put clean, undamaged apples in jars washed with baking soda and scalded with boiling water.
- Add clean apple leaves (2-3 for each apple, previously washed in cold running water), a tablespoon of honey, and a tablespoon of spicy herbs (for example, mint, thyme, lovage root or dill). You can add any other fragrant herbs for which your soul yearns.
- Fill jars to the top with spring water, close with lids, take them to a cellar, basement or a pantry for 10-15 days.
- Soaked apples are ready to be transferred to your table
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