Apple diet for weight loss

It is safe to say that civilized mankind cannot imagine its life without apples. First of all, they are loved not for their vitamins and benefits for the body, but for their excellent taste. They are used as an affordable treat with a variety of flavor notes: from cloyingly sweet to piquantly sour. Those who know about the special effectiveness of apples for weight loss, prefer the apple diet to all other methods of figure correction.

Can I eat apples when losing weight?

Apple trees even grow in the Garden of Eden, as is explicitly mentioned in the Bible. It was the apple that became the fruit of temptation for the first people, as well as an important "protagonist" of later myths and legends. No wonder apples are among the world's leading healthy foods.

The properties of apples for weight loss were discovered much later, and in our time, when overweight has become a global problem, apple methods that promote weight loss are actively implemented. Apples do this gently, in parallel with the cleansing and recovery of the GI tract, blood vessels, the body as a whole. They have a positive effect on the lymphatic system, vision, blood pressure, skin condition. The most popular of the fruits serve to prevent asthma, diabetes, atherosclerosis, coronary heart disease.

• Sometimes the question arises, whether it is possible to eat apples when losing weight of this or that variety? Does the color and taste of the fruit affect the result?

The question is a bit controversial. Some nutritionists insist on the version about the greater usefulness of green varieties. Others, referring to studies by Japanese scientists, claim that the key component polyphenol is present in all varieties. And it is the one considered responsible for reducing body weight. Polyphenol prevents obesity of internal organs, promotes the growth of muscle strength, and protects against premature aging.

• In some dietary systems, a combination of variety and color assortment is recommended.

Specialists advise during the diet to limit yourself to apples only and do not include other fruits in the diet. Ignoring such advice leads to "incorrect behavior" of the digestive tract.

Apple for breakfast for weight loss

Some people, in order not to gain weight, give up breakfast. Or limit themselves to coffee, with something non-essential. Why is this a wrong decision?

To lose weight, you do not need to starve yourself. It is enough to include apples in your daily diet, at least 3 pieces, and reduce the caloric content of the rest of the food. The fact is that at night the body processes yesterday's food, and the resulting energy is used to feed cells and tissues.

• The awakened person may not feel physical hunger at first, but hunger at the cellular level is nevertheless present.

In order to actively engage in metabolism, cells need nourishment and water to release accumulated toxins. This is an introduction to explaining how apples for breakfast work for weight loss.

Many diet diets include apples for weight loss. One of the easiest options, in addition to apples, suggests eating oatmeal for breakfast and lunch, cottage cheese for dinner. Apples (2-3 pcs.) are eaten at each meal. This method of weight loss is designed for 10 days.

• A proper breakfast with apples helps you eat a delicious, healthy, varied diet.

Fruit is a great addition to any dish, combined with oatmeal, dough and other traditional morning foods. Fruit is baked, cut, used for juice, as a topping or as an additional ingredient.

Unloading days for weight loss on apples

Apples are composed of fiber of two types: soluble and insoluble. The fiber in apples for weight loss plays a key role. The pulp contains a lot of soluble, while the peel contains the second type of fiber. Complex carbohydrates such as pectin and inulin are completely dissolved in the process of digesting food. Lignins, cellulose belong to insoluble substances.

• The abundance of fiber makes unloading days for weight loss on apples very effective.

Thanks to both types of fiber, food in the stomach swells repeatedly and creates a false sense of satiety. You almost don't want to eat, which is what everyone who wants to lose weight needs to achieve.

Unloading on apples is effective and safe: you can lose up to one and a half kilograms in a day without straining and without hunger. More accurate figures depend on the weight, proper preparation the day before and compliance with the drinking regimen. The minimum result is minus 200g. But even this is a good outcome of the day, since it is proven that this weight does not return.

• Pluses unloading apple day and that the body is not stressed, and the skin does not suffer, as with extreme dietary techniques.

Apple days are held no more than once a week, better - once in ten days. Such options are contraindicated for people with gastrointestinal, kidney and liver problems.

• Many people find it helpful to "unload" the day after an excessive "load", i.e. A rich feast.

This is wrong in principle, because during these hours the body is busy recovering from the feast and is not ready to accept anyone's dietary suggestions. In order for the preparation to be effective and promote weight loss, the day before should eat a light meal, with a predominance of vegetable components.

With unloading purpose, the fruit is used in different ways: exclusively apples, fresh or baked, or in combination with one of the following products - water, tea, kefir, cottage cheese, carrots, oatmeal, eggs, honey. Apple juice is also used for the diet.

Apples after a workout for weight loss

Proper nutrition is an integral part of the regimen of a person who trains. The technique with the use of apples for weight loss is combined with small physical loads. But athletes are interested in whether apples after training are useful for weight loss?

The benefits are obvious: an apple replenishes the calories consumed during vigorous exercise and enriches the body with a whole range of essential substances.

• But there is a nuance: a person gaining mass can eat one apple after exercise with a clear conscience. For those who work out for the purpose of drying out, such luxury is not available.

In general, people who are actively exercising need fruit, including apples, in moderation. The best time to eat them is in the first half of the day.

For people who prefer an active pastime, apples are important suppliers of components such as iron, necessary for hemoglobin, dietary fiber that removes toxins and toxins, tannins that inhibit putrefactive processes in the gastrointestinal tract. Thanks to the saturation of blood oxygen triggers the mechanism of burning excess fat. Vitamin C resists cholesterol plaques, increases the elasticity and tone of blood vessels.

Snacking on apples when losing weight

Snacking is included in most weight loss methods. Snacking on apples when losing weight is a frequently used way to suppress appetite, played out in anticipation of the next meal. Why this happens, you do not need to explain: calories in diet food is usually not enough to ensure the desired activity and constant vigor of the body.

• Apples for weight loss are also used as a separate element of dietary techniques.

Apples are considered one of the best snacks. Few calories, lots of juice, pleasant taste, availability at any time of the year, convenience at home, at work or on the road - not all products have as many dietary advantages as these familiar fruits. In some methods it is recommended to snack often, several times a day.

• For a snack (lunch, afternoon snack), it is easiest to eat the fruit whole. To prolong the pleasure, cut the fruit into slices and eat one at a time.

Nutritionists claim that such a snack works longer than a quickly eaten whole apple. If you are an office worker, it can be organized without taking a break from the computer. If possible and desirable, it is not difficult to cut the fruit into pieces, mix it with nuts and pour maple syrup. Grated apples are well digested.

A good option is a baked apple. It is desirable to prepare it in advance, for example, from the evening, to use at the right time the next day. A few drops of honey will make the dish even more delicious and flavorful.

Which apples are best for weight loss?

In articles on the topic of which apples are better for weight loss, there are opposing opinions. Some consider exclusively acceptable green apples for weight loss, others say that the color does not matter. Others say that apples of different varieties are more effective in a harmonious combination with each other.

But the question is not only about the color and variety assortment. Choosing fruits for the diet, you should take into account a few rules:

• Fully ripe, but not overripe fruits are maximally useful.
• Fresh apples have a specific pleasant flavor.
• The rind should be intact, firm.
• Medium size is better than small and large.
• Preference is given to locally harvested fruits that have not undergone long transportation and treatment with chemicals.
• When you peel the peel, you throw away more than half of the beneficial components.
• Red apples have more vitamins, antioxidants and green apples have more acids.

Regardless of variety, all apples help to speed up metabolism, burn fat and strengthen the body. The recommended dosage for weight loss is 5-7 pieces per day (1.5kg). If this amount is exceeded, the effect can be reversed and, instead of losing weight, additional weight is gained.

Red apples

When choosing apples for weight loss, it is necessary to decide whether it matters the variety, time and place of ripening, color and taste of the fruit. The color depends on the degree of ripeness, the presence of pigments, chlorophyll, carotenoids and so on. Everyone chooses what they want. Nutritionists say that the best effect is obtained when using green fruits, yellow fruits are especially delicious baked, and pink and red - fresh.

• There is an alternative view that all varieties of apples provide equally positive effects, and the optimal diet presents a bouquet of color and flavor.

Red apples for weight loss take a worthy place in this "bouquet". Pigments of this color have antioxidant properties and protect against ultraviolet light. Anthocyanins have a beneficial effect on blood vessels. They are especially abundant where the fruits on the trees are maximally illuminated by the sun. They are also believed to have more vitamins than fruits of other colors.

• It is thought as if the brightly colored fruits have more sugar, so they are less suitable for dietary purposes.

In fact, everything is not so unambiguous. First, there are incredibly sour apples of red hues that are only used for drying and for baking. Second, sour apples don't always have less sugar, just always more acid. In some varieties, different shades are combined, so it is inappropriate to judge dietary qualities only by the color of the fruit.

Green apples

The benefits of apples for weight loss depend on the number of components that affect digestion and metabolism. Ripe fruits are 86% composed of water. But this is not the main thing. In green fruits is found polyphenol, a substance that increases muscle mass and prevents the deposition of fat in internal organs. The same substance slows down premature aging, being a natural antioxidant. Thanks to green apples for weight loss, the body is rejuvenated and revitalized.

• The best varieties are Antonovka, Arkad Sugar, Granny Smith, White Astrakhan, White Summer, White Bulk, Bratchud, Simirenko, Golden Crown. Some remain green regardless of the degree of ripeness, while others acquire honey or golden tones in the last phase.

Green fruits are rich in chlorophyll, the green pigment that accounts for the green color of all plants. They contain a lot of dietary fiber that can flush out carcinogens, toxins, excess fats and carbohydrates from the human body. This is an extremely important dietary property that helps people shed unwanted pounds, and at the same time reduce cholesterol and the likelihood of vascular problems.

Green fruits are characterized by a low glycemic index, which is important for diabetics and heart patients. Do not cause allergic reactions. More than other apples, they are rich in pectin and organic acids and poor in calories.

Golden apples

Beautiful greenish and then golden Golden apples are not only juicy and sweet fruits used for dessert. They are characterized by good culinary and gastronomic qualities: they are baked, preserved, dried, used for compotes, jams, puree, juice, dumplings, pies.

• It is one of the first complementary foods for newborns.

Grated apple is an excellent cosmetic mask, medicine for treating cracked nipples and lips. And for lovers of strong drinks, apples become a raw material in the manufacture of cider and Calvados. Golden apples for weight loss also occupy leading positions among other varieties.

An important dietary condition is low caloric content. Apples for weight loss of this variety regulate metabolism and do not allow the transformation of carbohydrates into fatty compounds. Additional effects are due to the rich composition of these, familiar from childhood, fruits. Their regular consumption, even not on diet programs, reduces cholesterol, prevents the development of cardiovascular and intestinal problems.

• Malic acid activates blood circulation in the gums and eliminates plaque on the teeth. Iron serves to prevent anemia and leukemia. Even iodine-rich pips are useful.

All this is relevant when eating apples in moderation. Dangerousness of goldene can cause only the abuse of fruit. Excessive dosage provokes exacerbation of gastritis and ulcers, and more than 5 pips a day are dangerous due to the presence of poisonous hydrocyanic acid.

Benefits

As children, many of us were told, "Eat your vegetables because they are healthy," and the saying "one apple a day keeps you from going to the doctor" is still quite popular. [1] Apples are a very important source of flavonoids in people's diets in the United States and Europe. [2] Apples also ranked second in total concentration of phenolic compounds, and perhaps more importantly, apples had the highest proportion of free phenolics compared to other fruits. [3]

Reduced risk of cardiovascular disease has been linked to apple consumption. The Women's Health Study surveyed about 40,000 women with a 6.9-year follow-up and examined the association between flavonoids and cardiovascular disease. [4] Women who consumed the highest amounts of flavonoids had a 35% reduced risk of cardiovascular disease.

Several studies directly link apple consumption to a reduced risk of cancer, especially lung cancer. In the Nurses' Health Study and the Health Professionals Follow-up Study, which involved more than 77,000 women and 47,000 men, fruit and vegetable consumption was associated with a 21% reduction in lung cancer risk in women. [5] In men who participated in the trial, no association was found between individual fruits or vegetables and lung cancer risk.

Apple consumption is inversely associated with the development of asthma and also has a positive effect on overall lung health. In a recent study involving 1600 adults in Australia, apple and pear consumption was associated with reduced asthma risk and reduced bronchial hypersensitivity, but total fruit and vegetable consumption was not associated with asthma risk or severity. [6]

Apple consumption may also be associated with a lower risk of developing diabetes. In a previously discussed Finnish study involving 10,000 people, a reduced risk of type 2 diabetes was associated with apple consumption. [7] Higher intake of quercetin, a major component of apple peel, was also associated with a reduced risk of type 2 diabetes.

Apples can only be used to good effect if they are chosen and consumed correctly. Condition number one - apples for weight loss should be local, preferably home-grown. Since not everyone has such an opportunity, you should carefully choose chemical-free products at local markets.

The useful properties of apples are due to their composition. Organic components and minerals (pectin, iron, potassium, fiber, vitamins, folic and other acids) act in different ways, but in general provide the following:

• improve digestion, eyesight, skin;
• are good for the heart;
• are antiseptic;
• serve to prevent liver and kidney disease, diabetes, ischemia, asthma;
• regulate the pressure;
• boost the immune system;
• remove toxins;
• break down fatty components.

Green-colored fruits are used for making baby food - juices, purees. They do not have allergenic components, which is especially important for the diet of children of different ages. They are no less useful for pregnant women, whose diet should be vitaminized and stimulate digestion.

Contraindications

Practically there are no contraindications in the diet. In the presence of some problems, the expediency of eating apples for weight loss should be clarified with a doctor.

Concerns cause diabetes, anemia, avitaminosis, biliary dyskinesia, acute infections. In hyperacid form of gastritis, sweet fruits are suitable, in hypoacid form - baked, with the middle cut out. According to other reports, gastritis, along with ulcer and pancreatitis, are classified as absolute contraindications. Obviously, clarity in each specific case can only be made by the attending physician.

Special cautions apply to additional components with which apples combine well in dietary diets. So, citrus fruits are not allowed to allergic people and women in the menopause. Their frequent consumption increases the likelihood of breast cancer.

Possible risks

To avoid the risks associated with weight loss, you should discuss your dietary aspirations with your doctor beforehand. Especially in the presence of problems in the anamnesis. Apples for weight loss in the absence of contraindications and compliance with the recommendations do not pose any danger.

Fruit acids are destructive to tooth enamel, so rinse the mouth after consuming acidic cocktails, smoothies. In hypertensive patients, organic acids can increase blood pressure.

No matter how healthy fruits are, they are harmful under certain circumstances. They can be eaten daily, one or several pieces, and it will be normal. Apples for weight loss are consumed according to a special system, depending on the goals set and the duration of the procedure.

• Harm provokes an overdose of components contained in the pulp and juice of the fruit. Rarely, but there is individual intolerance and allergic sensitivity to this type of fruit.

Large amounts of acids irritate the stomach walls. Sugar is not a dietary substance in the sense of weight loss. The seeds contain a toxic component. Fiber causes fermentation, laxative and mild diuretic effects, which can cause insomnia if consumed at night.

When diagnosing diseases of the digestive organs, it should be taken into account that apples can provoke a violation of activity and exacerbation of chronic processes.

Complications

Excessive consumption of apples for weight loss leads to increased formation of intestinal gases. Among the possible complications - the development of gastritis, colitis. In some cases, it is better to replace fresh fruits with baked ones.

Detailed menu for each day

So that the diet is not associated with a bland and tasteless diet, use apples for weight loss in all the variety of varieties and recipes. How much and which fruit to eat for this purpose depends on several factors, including the detailed menu for each day.

The short-term version of the apple diet can be tolerated by everyone. More stringent conditions are able to comply with people with high motivation and a trained will. An example of such a diet.

• Breakfast. A grated apple with a portion of yogurt and a spoonful of rolled oats.
• 2 Breakfast. Whole apple.
• Lunch. 2 fruits cut in pieces, mixed with green salad, yogurt, olive oil and apple cider vinegar.
• Afternoon snack. Apple.
• Dinner. An apple cut in half, drizzled with lemon juice and 150g of cheese.

A significant result is noticeable after a week of apple diet. At the same time, toxins are eliminated, the body is enriched with a complex of vitamins and minerals.

A one-day diet is recommended for people with heart problems; during this period you should eat only apples, up to a total of 2 kg for 5-7 meals. Whole fruits can be alternated with grated ones. And be sure to drink a lot, preferably herbal teas. In coronary disease, tea made from apple peel is effective.

• Another version of the diet is one and a half kilograms of fresh or baked fruit. In this case, do not drink anything, being satisfied with the liquid, which is rich in juicy fruits.

A three-day diet gives a weight loss of 2 kg. An easier option is to do unloading every other day, not in a row. The effect may be somewhat less, but it is much easier to tolerate such a regime.

Testimonials

There are more positive reviews of the kefir-apple diet than negative ones.

Elena is very fond of these fruits, so apples for weight loss considers the best of the diet, allowing just a few days to bring the figure into optimal shape.

Olya was able to rehabilitate after the birth of her son. However, at the same time she was working out at the gym.

Ilona "sat for a couple of days" and broke down: "bored to tears"; but even during this time she achieved good results: her abdomen shrank and her flanks went down.

Results

To expect instant results from any diet is naive. Most techniques require considerable effort and consistency. In compliance with dietary conditions, the use of apples for weight loss gives a day from 200 to 1000 g minus. Fluctuations depend on the peculiarities of metabolism and the body as a whole.

Eating at least one apple a day, a person saves money on doctors, - this is roughly the English saying, and every nutritionist can sign these words. Eat an apple for weight loss or without dietary goals - the result in any case is positive. But if you set a specific goal to improve the figure, then choose an option depending on your weight, health, willpower. There are so many options that everyone will definitely find the most acceptable for themselves.