For years, we’ve been hearing that “an apple a day keeps the doctor away”, but did you know that apples can also keep weight gain at bay? They are not only scrumptious and nutritious, but also a great addition to your weight loss diet. Find out why apple is good for weight loss, how it helps you burn fat, the best time to eat it and much more!Contents:
Apples are a fruit that are available in more than 7,500 varieties around the world, which are broadly classified as red, green and yellow varieties. They are a rich source of dietary fiber, vitamin C, vitamin E and antioxidants like pectin and polyphenols. They are relatively low in calories, carbohydrates, sugars and fat. The following are the nutritional profiles for 100g of red, green and yellow apples, according to the United States Department of Agriculture (USDA).
Red Apples, with skin
(Variety: Red Delicious)
Green Apples, with skin
(Variety: Granny Smith)
Yellow Apples, with skin
(Variety: Golden Delicious)
|Energy||56 to 62 kcal.||53 to 59 kcal.||57 kcal.|
|Water||84.7 g||85.1 g||85.8 g|
|Protein||0.19 g||0.27 g||0.28 g|
|Fat||0.21 g||0.14 g||0.15 g|
|Carbohydrate||14.8 g||14.1 g||13.6 g|
|Fiber||2 g||2.5 g||2.4 g|
|Sugars||12.2 g||10.6 g||10 g|
Though red, green and yellow apples all have a similar nutritional profile, green and yellow varieties have slightly fewer calories, lower sugar levels and higher fiber content. Hence yellow and green apples are marginally better for weight loss. Some studies show that green apples can help your body burn more calories. However, red apples have a higher concentration of antioxidants.
Apples are a low-calorie fruit that require more calories to be digested than they contain. For this reason, they are considered a negative-calorie food. Thus, apples help create a caloric deficit, which helps you lose weight.
The dietary fiber present in apples, including pectin, can help slow down your digestion and lower the absorption of fat and carbohydrates. Fiber also absorbs water, which promotes satiety and curbs appetite. Dietary fiber also supports the growth of healthy gut bacteria, which improves digestion and metabolism. Thus, the fiber in apples can help you lower your calorie intake.
Apples are made up of about 85% of water. The high water content keeps you feeling full for a longer time. Unlike drinking water or other fluids, the presence of carbohydrates and fiber makes apples more effective in curbing hunger.
The GI score of apples ranges from 32 to 38 depending on the variety. This qualifies them as a low-glycemic fruit. Apples do not cause a sudden spike in your blood sugar levels and keep them stable. Stable blood sugar levels can prevent snacking or impulse eating, lowering your calorie intake.
You can eat up to 2 medium-sized (135 to 150g each) apples a day to help you lose weight.
The best time to eat an apple for weight loss would be on an empty stomach or as a part of breakfast. Eating an apple in the morning can kickstart your metabolism and promote calorie burning throughout the day. You can also eat apples as a snack between meals or in the evening.
The 5-day apple diet for weight loss is a diet plan that makes apples a significant part of your breakfast, lunch and dinner for 5 days, along with some portion of veggies, fresh juices, smoothies and proteins. This diet reduces your daily calorie intake and helps you lose water weight.
Any diet that eliminates most major food groups and focuses on just a few selected foods is unsustainable in the long run and could cause serious nutritional deficiencies.
Are you tired of being bombarded with diet tips from everyone you know? Here’s the only female weight loss diet you’ll need to get in shape.Read Now
There are some bedtime drinks that can aid your weight loss journey. If you are on that journey, do not miss these night drinks for weight loss.Read Now
Lemon water is a refreshing way to reach health goals. Is lemon water good for losing weight? How to have lemon water for weight loss? Find out now!Read Now