Apple diet for weight loss

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

Can you eat apples when losing weight?

Apple trees grow even in the Gardens of Eden, as is directly stated in the Bible. It was the apple that became the fruit of temptation for the first people, as well as an important "character" of later myths and legends. It is not surprising that apples are among the world's leaders among healthy products.

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

• Sometimes the question arises whether it is possible to eat apples of a particular variety when losing weight? 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 the research of Japanese scientists, claim that the key component polyphenol is present in all varieties. Namely, it is considered responsible for reducing body weight. Polyphenol prevents obesity of internal organs, promotes muscle strength growth, and protects against premature aging.

• Some dietary systems recommend combining varieties and colors.

Experts advise to limit yourself to apples during the diet and not to 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 skip breakfast to avoid gaining weight. Or limit themselves to coffee, with something insignificant. Why is this a bad decision?

To lose weight, you don't need to starve. It is enough to include apples in your daily diet, at least 3 pieces, and reduce the caloric content of other food. The fact is that at night the body processes yesterday's food, and the energy received is spent on nutrition of cells and tissues.

• A person who wakes up may not feel physical hunger at first, but hunger at the cellular level is nonetheless present.

To be actively involved in metabolism, cells require nourishment and water, which is necessary to release accumulated toxins. This is the introduction to explaining how apples for breakfast work for weight loss.

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

• A proper breakfast with apples helps you eat tasty, healthy and varied food.

Fruits are a great addition to any dish, go well with oatmeal, dough and other traditional morning foods. Fruits are baked, cut, used for juice, as a filling or an additional ingredient.

Fasting days for weight loss on apples

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

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

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

Apple fasting is effective and safe: without straining yourself too much or suffering from hunger, you can lose up to one and a half kilograms per day. More precise figures depend on your weight, proper preparation the day before, and adherence to the drinking regime. The minimum result is minus 200g. But even this is a good result for the day, since it has been proven that this weight does not return.

• The advantages of an apple fasting day are that the body is not subjected to stress, and the skin does not suffer, as with extreme dietary methods.

Apple days are held no more than once a week, preferably once every ten days. Such options are contraindicated for people with problems of the gastrointestinal tract, kidneys, liver.

• Many people find it useful to “unload” the day after an excessive “load”, that is, a rich feast.

This is basically wrong, 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 you should eat light food, with a predominance of plant components.

For the purpose of unloading, fruits are 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 workout for weight loss

Proper nutrition is an integral part of the regime of a person who trains. The method of eating apples for weight loss is combined with light physical exercise. But athletes are interested in whether apples after training are useful for weight loss?

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

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

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

For people who prefer active pastime, apples are important suppliers of such components as iron, necessary for hemoglobin, dietary fiber, removing slags and toxins, tannins, inhibiting putrefactive processes in the gastrointestinal tract. Due to the saturation of blood with oxygen, the mechanism of burning excess fats is launched. Vitamin C resists cholesterol plaques, increases the elasticity and tone of blood vessels.

Snacking on apples while losing weight

Snacks are included in most weight loss methods. Snacking on apples while losing weight is a frequently used method of suppressing appetite that has flared up in anticipation of the next meal. There is no need to explain why this happens: the calories in diet food are 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 methods.

Apples are considered one of the best snacks. Few calories, lots of juice, pleasant taste, availability at any time of year, convenience of consumption at home, at work or on the road – not all products have as many dietary advantages as these familiar fruits. Some methods recommend snacking often, several times a day.

• During a snack (lunch, afternoon tea) 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 lasts longer than a whole apple eaten quickly. If you are an office worker, you can organize this without leaving your computer. If possible and desired, it is easy to cut the fruit into pieces, mix with nuts and pour maple syrup. Grated apples are easily digested.

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

Which apples are best for weight loss?

In articles on the topic of which apples are best for weight loss, there are conflicting opinions. Some consider green apples to be exclusively acceptable for weight loss, others say that color does not matter. Still others say that apples of different varieties work more effectively in harmonious combination with each other.

But it's not just a question of color and variety. When choosing fruits for your diet, you should consider several rules:

• The most useful fruits are those that are fully ripe, but not overripe.
• Fresh apples have a specific pleasant aroma.
• The skin should be whole and elastic.
• Medium size is better than small and large.
• Preference is given to locally harvested fruits that have not undergone long transportation or chemical treatment.
• By peeling the skin, you throw away more than half of the beneficial components.
• Red apples contain more vitamins and antioxidants, while green apples contain more acids.

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

Red apples

When choosing apples for weight loss, you need to decide whether the variety, time and place of ripening, color and taste of the fruit matter. Color depends on the degree of ripeness, the presence of pigments, chlorophyll, carotenoids, etc. Everyone chooses what they want. Nutritionists say that the best effect is achieved when using green fruits, yellow ones are especially tasty baked, and pink and red ones - fresh.

• An alternative opinion is expressed that all varieties of apples provide the same positive effect, and the optimal diet is a bouquet of colors and flavors.

Red apples for weight loss occupy a worthy place in this "bouquet". Pigments of this color have antioxidant properties and protect against ultraviolet radiation. Anthocyanins have a beneficial effect on blood vessels. They are especially abundant where the fruits on the trees are maximally illuminated by the sun. It is also believed that they contain more vitamins than fruits of other shades.

• It is believed that brightly colored fruits contain more sugar, which makes them less suitable for dietary purposes.

In fact, everything is not so clear-cut. Firstly, there are incredibly sour apples of red shades, which are used only for drying and baking. Secondly, sour apples do not always have less sugar, they just always have more acids. Some varieties combine different shades, so judging the dietary qualities only by the color of the fruit is inappropriate.

Green apples

The benefits of apples for weight loss depend on the number of components that affect digestion and metabolism. Ripe fruits are 86% water. But this is not the main thing. Green fruits contain polyphenol, a substance that increases muscle mass and prevents fat deposition 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 healed.

• The best varieties are Antonovka, Arkad Sakharny, Granny Smith, White Astrakhan, White Summer, White Naliv, Bratchud, Simirenko, Zolotaya Korona. Some remain green regardless of the degree of ripeness, others acquire honey or golden tones in the last phase.

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

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

Golden apples

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

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

A mashed apple is an excellent cosmetic mask, a medicine for treating cracked nipples and lips. And for lovers of strong drinks, apples become raw materials for making cider and calvados. Golden apples for weight loss also occupy a leading position among other varieties.

An important dietary condition is low calorie content. Apples for weight loss of this variety regulate metabolism and do not allow the conversion of carbohydrates into fat compounds. Additional effects are due to the rich composition of these fruits, familiar since childhood. Regular consumption of them, even not according to dietary programs, reduces cholesterol levels, prevents the development of cardiovascular and intestinal problems.

• Malic acid activates blood circulation in the gums and removes plaque from the teeth. Iron serves to prevent anemia and leukemia. Even the pits, rich in iodine, are useful.

All this is relevant with moderate consumption of apples. The danger of golden can only be caused by abuse of fruits. Exceeding the dosage provokes exacerbation of gastritis and ulcers, and more than 5 seeds per 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 good for you,” and the saying, “an apple a day keeps the doctor away” is still quite popular. [ 1 ] Apples are a very important source of flavonoids in the diet of people in the United States and Europe. [ 2 ] Apples also ranked second in total phenolic compounds, and perhaps more importantly, apples had the highest proportion of free phenolics compared to other fruits. [ 3 ]

A reduced risk of cardiovascular disease has been linked to apple consumption. The Women's Health Study surveyed nearly 40,000 women and followed them for 6.9 years to examine the relationship between flavonoids and cardiovascular disease. [ 4 ] Women who consumed the highest amounts of flavonoids had a 35% lower risk of cardiovascular disease.

Several studies have directly linked apple consumption to a reduced risk of cancer, particularly lung cancer. In the Nurses’ Health Study and the Health Professionals Follow-up Study, which included more than 77,000 women and 47,000 men, fruit and vegetable consumption was associated with a 21% lower risk of lung cancer in women. [ 5 ] In the men in the study, no association was found between individual fruits or vegetables and lung cancer risk.

Apple consumption has been shown to be inversely associated with the development of asthma and also has a positive effect on overall lung health. In a recent study of 1,600 adults in Australia, apple and pear consumption were associated with a reduced risk of asthma and decreased bronchial hyperresponsiveness, but overall fruit and vegetable consumption was not associated with asthma risk or severity.[ 6 ]

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

Apples can be used with benefit only if they are chosen and consumed correctly. Condition number one - apples for weight loss should be local, preferably home-grown. Since not everyone has this opportunity, you should carefully choose products not treated with chemicals at local markets.

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

• improve digestion, vision, skin;
• have a beneficial effect on the heart;
• act as an antiseptic;
• serve to prevent liver and kidney diseases, diabetes, ischemia, asthma;
• regulate pressure;
• increase immunity;
• remove toxins;
• break down fatty components.

Green fruits are used to make 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 fortified with vitamins and stimulate digestion.

Contraindications

There are practically no contraindications to the diet. If you have some problems, the advisability of eating apples for weight loss should be clarified with your doctor.

Concerns are caused by diabetes, anemia, vitamin deficiency, biliary dyskinesia, acute infections. In the hyperacid form of gastritis, sweet fruits are suitable, in the hypoacid form - baked, with the core cut out. According to other data, gastritis, along with ulcers and pancreatitis, are considered absolute contraindications. Obviously, only the attending physician can clarify each specific case.

Special warnings apply to additional components with which apples go well in dietary rations. Thus, citrus fruits are not allowed for allergy sufferers and women during menopause. Frequent consumption of them increases the likelihood of breast cancer.

Possible risks

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

Fruit acids are harmful to tooth enamel, so after drinking acidic cocktails and smoothies, you should rinse your mouth. In hypertensive patients, organic acids can increase blood pressure.

No matter how useful fruits are, under certain circumstances they are harmful. You can eat them 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 and duration of the procedure.

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

A large amount of acids irritates the stomach walls. Sugar is not a dietary substance in the sense of losing weight. The seeds contain a toxic component. Fiber causes fermentation, laxative and mild diuretic effects, which can cause insomnia when consumed at night.

When diagnosing diseases of the digestive organs, it should be taken into account that apples can provoke disruption 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 are the development of gastritis, colitis. In some cases, it is better to replace fresh fruits with baked ones.

Detailed menu for every day

To avoid the diet being associated with a bland and tasteless diet, use apples for weight loss in all their variety of varieties and recipes. How much and what kind of fruit to eat for this purpose depends on several factors, including a detailed menu for each day.

Anyone can follow the short-term version of the apple diet. People with high motivation and trained will can follow more stringent conditions. An example of such a diet.

• Breakfast. Grated apple with a portion of yogurt and a spoonful of oatmeal.
• 2nd breakfast. Whole apple.
• Lunch: 2 fruits, cut into pieces, mixed with green salad, yogurt, olive oil and apple cider vinegar.
• Afternoon snack. Apple.
• Dinner. Apple cut in half, sprinkled with lemon juice and 150g of cheese.

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

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

• Another version of the diet is one and a half kilos of fresh or baked fruit. Do not drink anything, but be content with the liquid that the juicy fruits are rich in.

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.

Reviews

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

Elena loves these fruits very much, so she considers apples for weight loss to be the best diet, allowing you to bring your figure into optimal shape in just a few days.

Olya was able to rehabilitate herself after the birth of her son. True, she worked out in the gym at the same time.

Ilona “sat for a couple of days” and broke down: “I was sick to death of it”; but even during this time she achieved good results: her belly had managed to shrink and her sides had fallen.

Results

It is naive to expect instant results from any diet. Most methods require considerable effort and consistency. If you follow the dietary conditions, eating apples for weight loss gives you a minus of 200 to 1000 g per day. Fluctuations depend on the characteristics of metabolism and the body as a whole.

Eating at least one apple a day, a person saves on doctors - this is approximately how the English proverb sounds, and every nutritionist can subscribe to these words. Eating apples for weight loss or without dietary goals - the result is positive in any case. But if you set a specific goal to improve your 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.