- Why is it so popular?
- Content of beneficial substances
- You need to know this
- Restrictions
- Recipes
To many of us, any diet is associated with a complete loss of pleasure derived from food. Particularly, if there are plans to convert excess weight to its absence. Are you ready to change your mind and find out 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 a rather harsh climate. This is a widely available year-round fruit with dozens of main varieties.
It is difficult to say precisely when nutritionists began to recommend apples for weight loss. Their beneficial properties have been discovered long ago (for example, in well-known fairy tales). Well-known Russian and Soviet scientists – S. P. Botkin, A. G. Zakharyin, A. L. Myasnikov, G. F. Lang – highly recommended dishes and beverages made with apples for overall health.
Note. Exercise makes you incredibly hungry? Try eating an apple after a gym workout, dancing, or other strenuous activity. This will help you cope with the feeling of hunger, while at the same time not creating a serious strain on your tired body.
Content of beneficial substances
97% of the composition of an apple is made up of carbohydrates, 2% is proteins, and 1% is fats. This is a product with a low glycemic index: 30 for the whole fruit and 40 for its juice. The iodine content in apples is eight times higher than in bananas, and 13 times higher than in 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);
- pectins;
- tannins;
- phytosterols.
The latter organic compounds are known to reduce the absorption of cholesterol in the blood.
Do apples promote weight loss? Do not pin excessive hopes on these fruits. If your diet is literally “full” of large portions of fried, fatty dishes, fast food, sugary sodas, and endless cookies, cakes, and buns, then you should not expect a normal weight or a graceful figure.
Which apples are best for weight loss? The answer to this question, and others, is below.
You need to know this
Carefully read the main 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 fruit and skin has a beneficial effect on digestion. Fruit acids are effective against fatty deposits. In addition, there is the low calorie content combined with the nutritional value and pleasant taste – we get an excellent product for in-between meals 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 later. But if you particularly love red fruits or those with yellow skin, then go ahead and use them.
Can you eat a lot of apples?
Various factors are important here: are you eating any other weight-loss foods (such as ginger), how much weight you plan to lose, and how quickly you want to lose it. In general, everyone has their own idea of “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 excessive.
Are dried apples good for weight loss?
Properly prepared fruit retains all the necessary vitamins and minerals. In addition, they can be stored for a long time. Just be careful when you buy them. It is better not to buy over-dried fruits that are literally petrified or crumble in your fingers. The slices should be springy. It is also important to remember that the calorie content of dried fruit is higher.
Can you eat apples in the evening?
There are many jokes about those who like to raid the refrigerator in the evening and/or at night. And all conscientious fighters against excess weight are strongly advised not to eat in principle after six in the evening. But what if there was a hard day at work, a tiring road home, and even a visit to the gym or pool? The feeling of hunger can be simply off the scale.
In such a situation, you can have an apple for dinner. Just check if your body approves of it. If you start going to the toilet more often at night, it is better to choose something else for dinner.
Myth debunking. It is believed that an apple before bedtime can easily replace 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 of course this is not the only thing you are planning to eat for breakfast. Breakfast is the most important meal, 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, deliver a portion of vitamins/microelements to the body, and also prevent overeating.
Restrictions
There are practically no contraindications to the apple diet. In just two cases is it necessary to be careful.
Have you been diagnosed with stomach diseases with increased gastric acidity? Perhaps any sour fruit is not for you, try to buy sweet ones. If you still come across sour ones, consider how great the benefits of baked apples can be for weight loss. Just be sure to cut out the core.
But for people with low gastric acidity, the double benefit of green apples for weight loss is clear. 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
Diet apple dishes are a huge area of cooking. Here are some basic recipes.
- Salad with apples, beetroot, and carrots
This is a real master at cleansing the body. Take a large apple, and the vegetables (it is better not to boil them, there will be more benefits) – of medium size. If you are absolutely not set up to eat raw beets, boil them. Grate the fruits and vegetables coarsely, 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
Nowadays, they have become almost a forgotten product. Completely undeservedly: the taste is excellent, and they can be stored for a long time. If your household has roomy glass jars with a wide neck and suitable polyethylene lids, then try the following recipe:
- Put clean, intact apples in jars that have been washed with baking soda and scalded with boiling water, layering them with twigs of mint, raspberry, blackcurrant, lemon balm, or cherry leaves.
- The top layer is made up of leaves, which should fit tightly.
- Add dry mustard (no more than a tablespoon).
- Next, you will need a filling. For one liter of water, 15 g of salt, 30 – honey, and 20 g of rye flour.
- Dilute the flour in a small amount of warm water. Boil the remaining water
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