Apples for weight loss: Does it work?

Apples are more than just a delightful snack. They are also an effective method for weight loss. Apples are high in fibre, vitamins, and antioxidants, which can help you feel full, decrease cravings, and boost metabolism. Apples include fibre, which can help you feel full for extended periods, avoiding overeating. Plus, the natural sugars in apples are slowly digested, providing a consistent energy delivery while reducing blood sugar spikes. Apples are also high in antioxidants, which can help prevent cell damage and promote overall well-being. These antioxidants can also help modulate hormones associated with weight management. Here’s how you can have apples for weight loss.

What is an apple?

An apple is a round, edible fruit produced by the apple tree (Malus domestica), a species in the rose family. Apples are one of the most widely cultivated fruits in the world and come in various colours, including red, green, and yellow. They have a crisp texture and a sweet or tart flavour, depending on the variety. Apples are not only enjoyed raw but are also used in various culinary dishes, juices, and desserts. They are high in nutrients and are rich in dietary fibre, vitamin C, and various antioxidants, as found in a study published in the Journal of Food Science.

Apples for weight loss: How do they help?

Apples are packed with properties that might help you lose weight. They are rich in fibre, several vitamins and antioxidants, which will keep you full and make your body burn more fat, found a study published in the Journal of the American College of Nutrition. Here’s how apples help in weight loss.

1. Low in calories

A medium-sized apple contains around 86 percent water. Water-rich foods are very satisfying, and contribute to a lower calorie intake. Water also reduces the calorie density of foods. For example, a medium-sized apple contains approximately 95 calories. According to a study published in Nutrients, low-calorie foods increase fullness, reduce calorie consumption, and promote weight loss.

2. High in fibre

Apples are rich in dietary fibre, particularly pectin, which helps promote a feeling of fullness. This can reduce overall calorie intake by curbing hunger and preventing overeating. According to a study published in Frontiers Nutrition, increasing fibre consumption is associated with lower body weight and a decreased risk of obesity. Eating fibre may slow the digestion of food and make you feel fuller with fewer calories.

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3. Hydration

“Apples have a high water content (around 86 percent), which also helps to shed extra kilos. The water in apples can help you feel full, reducing your overall calorie intake. Hydration can help stave off cravings for unhealthy snacks. Plus, adequate hydration is essential for optimal metabolic function, which can aid in weight loss,” explains nutritionist Susmita N.

4. Low glycemic index (GI)

Apples have a low glycaemic index (GI), which indicates how much blood sugar rises after eating. Low-GI foods help control blood sugar and manage weight by keeping blood sugar levels stable rather than increasing them, as found in Nutrients. Another study published in the American Journal of Clinical Nutrition, eating a low-GI diet may help avoid diabetes, heart disease, and several malignancies.

5. Boosts metabolism

“The natural sugars in apples, combined with their fibre content, can help regulate metabolism and provide a steady source of energy, which is essential for burning calories,” explains the expert. However, more research is needed to back the claim.

How to eat apples for weight loss?

Here are some simple ways to eat apples for weight loss, as recommended by the expert.

1. Raw apple slices as a snack

Making time: 5 minutes

Ingredients:

• 1 medium apple (any variety)

Method:

• Wash the apple thoroughly.
• Slice the apple into thin wedges or rings.
• Enjoy the slices as a quick and easy snack.

2. Apple with peanut butter

Making time: 5 minutes

Ingredients:

• 1 medium apple
• 1 tablespoon of natural peanut butter (unsweetened)

Method:

• Wash and slice the apple into wedges.
• Spread a thin layer of peanut butter on each apple slice.
• Serve and enjoy as a protein-rich, satisfying snack.

3. Apple smoothie

Making time: 2 hours

Ingredients:

• 1 medium apple, cored and chopped
• 1 cup of spinach
• 1 scoop of protein powder (optional)
• 1 cup of almond milk (unsweetened)
• 1 teaspoon of chia seeds (optional)
• Ice cubes (optional)

Method:

• Place the chopped apple, spinach, protein powder, almond milk, and chia seeds in a blender.
• Blend until smooth. Add ice cubes if you prefer a colder smoothie.
• Pour into a glass and enjoy.

4. Baked apple chips

Making time: 10 minutes

Ingredients:

• 2 medium apples
• 1 teaspoon of ground cinnamon

Method:

• Preheat your oven to 200°F (95°C).
• Wash and core the apples, then slice them as thinly as possible.
• Arrange the apple slices on a baking sheet lined with parchment paper.
• Sprinkle the slices with ground cinnamon.
• Bake for 1.5 to 2 hours, flipping the slices halfway through, until they are crisp.
• Let them cool before serving.

5. Apple salad

Making time: 10 minutes

Ingredients:

• 1 medium apple, thinly sliced
• 2 cups of mixed greens (such as spinach, arugula, or lettuce)
• 1/4 cup of walnuts, chopped
• 1 tablespoon of dried cranberries (optional)
• 2 tablespoons of balsamic vinaigrette

Method:

• In a large bowl, combine the mixed greens, apple slices, walnuts, and dried cranberries.
• Drizzle with balsamic vinaigrette and toss to combine.
• Serve immediately.

6. Oatmeal with apple

Making time: 10 minutes

Ingredients:

• 1/2 cup of rolled oats
• 1 cup of water or milk (or a mix of both)
• 1 medium apple, chopped
• 1/2 teaspoon of ground cinnamon
• 1 teaspoon of honey or maple syrup (optional)

Method:

• Bring water or milk to a boil in a small s
• Add the rolled oats and reduce the heat to a simmer.
• Stir in the chopped apple and ground cinnamon.
• Cook for 5-7 minutes, stirring occasionally, until the oats are tender and the apple is softened.
• If desired, drizzle with honey or maple syrup before serving.

7. Apple cider vinegar drink

Making time: 2 minutes

Ingredients:

• 1 teaspoon of apple cider vinegar
• 1 cup water
• 1/2 teaspoon of honey (optional)

Method:

• Mix the apple cider vinegar with water in a glass.
• Stir in honey if you prefer a sweeter taste.
• Drink this mixture before meals to help control appetite.

These methods are not only delicious but also helps in incorporating apples into your diet effectively for weight loss.

Who should avoid apples?

While apples are generally safe to consume, however, these individuals should avoid apples due to the following reasons.

• People with allergies: Individuals who are allergic to apples should avoid them to prevent allergic reactions.
• Those with irritable bowel syndrome (IBS): The high fibre content in apples may aggravate symptoms of IBS, such as bloating and gas.
• Individuals with fructose intolerance: Apples contain fructose, so those with fructose intolerance may experience digestive discomfort after consuming them.

Frequently asked questions

1. How many apples should you eat in a day to lose weight?

For weight loss, it is generally recommended to eat 1-2 apples per day. This amount provides enough fibre and nutrients to support weight loss without excessive calorie intake. Eating more than this may lead to digestive discomfort due to the high fibre content. It is also important to balance apple consumption with other fruits and vegetables to ensure a varied and nutrient-rich diet.

2. Is it ok to eat apples daily for weight loss?

Yes, it is generally okay to eat apples daily for weight loss. Apples are a nutrient-dense food that can support your weight loss goals. They are low in calories, high in fibre, and can help you feel full. However, it is important to remember that apples are just one part of a healthy weight loss plan.