Apples for weight loss: can and should you eat them to lose weight?
Content
Can you lose weight by eating apples?
The apple diet is a simple and effective method for promoting weight loss. With strict adherence to the diet, you can lose up to 1.5 kg of excess weight daily. The final result depends on several factors: your initial data, the duration of the diet, and your individual body characteristics.
Apples are low in calories (100 g contains only 47 kcal), so they can be consumed without limitation without fear of weight gain. However, it's important to remember that excessive consumption can increase appetite.
Nutritionists recommend not to exceed the recommended daily intake of 1.5 kg.
Why are apples good for weight loss?
The apple-based weight loss method is based on the beneficial properties of these fruits and their ability to have a positive effect on the entire body. Specifically:
- pectins, fiber – block the feeling of hunger, provide a long-lasting feeling of satiety, stimulate peristalsis;
- vitamins, microelements – improve the condition of the immune system and all internal organs;
- Glucose, fructose – stabilize blood sugar levels, thereby reducing the craving for sweets.
The components contained in apples stimulate the following processes in the body:
- metabolism;
- removal of toxins and excess fluid;
- cleansing the blood, liver and gastrointestinal tract;
- digestion;
- breakdown of fats, leading to weight loss.
How to eat apples when losing weight
The classic apple diet involves a strict diet consisting solely of apples and water. This diet allows for rapid weight loss, but can also be harmful to health.
When choosing a diet, it is necessary to consult a specialist; only then will weight loss be not only effective, but also safe.
Some nutritionists recommend starting the apple diet with fasting days. These should be done once every two weeks, as well as immediately before starting the diet. The maximum duration of a strict apple diet is up to 4 days.
When choosing fruit, it's best to choose seasonal varieties grown locally. For weight loss, choose sour and sweet-and-sour varieties. Because of the high vitamin and nutrient content of the peel, apples should be eaten unpeeled.
The fruit has beneficial properties not only when eaten fresh but also when dried and baked. All of these options can be included in a healthy diet. However, apple juice consumption requires caution. The daily dose should not exceed 400 ml. Apple juice has a negative impact on the stomach lining, so drinking it on an empty stomach is not recommended.
For weight loss, it is permissible to use only freshly squeezed juices; packaged options are prohibited.
What is the best time to eat?
The optimal time to eat apples is 30 minutes before meals. This accelerates their breakdown and absorption of nutrients. If you have gastrointestinal issues, it's best to eat apples in the morning, 30 minutes after meals. This will prevent gas and colic caused by pectin.
According to nutritionists, eating apples in the morning helps normalize metabolism and stimulates bowel function. Furthermore, eating apples in the morning increases the body's absorption of vitamins and beneficial micronutrients.
Snacking on apples in the evening can cause a breakdown, since the components contained in the pectin peel cause a feeling of hunger.
Which varieties to choose
The sweeter and more tender the apple, the higher its calorie content and the less suitable it is for weight loss. Therefore, it's best to choose sour varieties with firm flesh. The best ones are:Simirenko" and "aniseed." 100 grams of these fruits contain approximately 45 kcal (by comparison, 100 grams of sweet varieties contain 54 kcal). Besides their low calorie content, sour apples have another important advantage. They contain more organic acids, which speed up metabolism, and dietary fiber, which helps remove toxins and waste from the body.
Is it possible to eat at night?
Eaten on night Apples promote satiety and help you fall asleep quickly. However, it's important to remember that the fruit's organic acids increase the acidity of the stomach, leading to gastrointestinal problems. Therefore, snacking on fresh apples before bed is only recommended for people with a completely healthy stomach.
Eating sweet varieties at night is not recommended due to their high fructose content. This complex carbohydrate will contribute to fat accumulation.
Nutritionists advise eating the last apple 2 hours before bed.
Dried apples for weight loss
Dried apples A fairly filling product (231 kcal per 100 g). Prepared this way, the fruit contains a large amount of sucrose, fructose, glucose, and fiber, while being virtually fat-free. This makes it ideal for snacking while losing weight.
The daily intake of dried apples recommended by nutritionists is no more than 5 slices.
There are several types of dried apple diets. The most common involves consuming this product along with kefir for three days. The daily dose is 2 liters of kefir and no more than 50 g of dried fruit. Kefir and apple pieces can be consumed separately or together.
After completing the diet, you need to take a break (3-4 days), and then repeat the course again.
Before following any apple diet, it's important to familiarize yourself with its contraindications. First and foremost, this diet is not recommended for people with diabetes, gastritis, or stomach or duodenal ulcers.
Only a competent approach and strict adherence to the nutritionist's recommendations will allow you to achieve positive results from the diet.
