Apples are an incredibly popular fruit.
Research shows they provide many health benefits, including weight loss.
This article tells you How An Apple Can Help You For Weight Loss or How an Apple a Day Melts the Pounds Away!
Here’s the secret to weight loss. It’s all about crowding out, not cutting out. Crowding out is a term used to describe how to eat in a healthy way so that you never even have the chance to feel hungry.
When you gradually add in nutrient-dense, fiber-rich foods, you will gradually stop feeling cravings for junk food. You run out of space in your stomach for the old junk. Instead of craving for food, you feel full, fulfilled, and content.
All you have to do is to add healthier choices to whatever else you’re already eating. Before you dig into whatever it is you really want to eat, have something with some natural fiber in it – ideally, an apple. Because an apple is very helpful in weight loss. How it is helpful? You will come to know after reading this article.
Low Calorie Density
Apples boast a lot of water. A medium-sized apple consists of about 86% water. Water-rich fruits are quite filling, which often leads to reduced calorie intake .
Water rich apple is not only filling, but it also considerably lowers the calorie density of foods.
Foods with low calorie density, tend to be high with not only water but also with fiber. Normally a medium-sized apple has only 95 calories but plenty of water and fiber.
Several studies show that foods with low calorie densities promote fullness, reduced calorie intake, and weight loss
In one study, apples caused reduced calorie intake and weight loss. Compared with oat cookies, which had a higher calorie density but similar calorie and fiber contents.
The well combination of water and fiber in apples makes them incredibly filling.
In one study, whole apples were found to be significantly more filling than apple juice when eaten before a meal.
Furthermore, apples which are rich in fiber, take significantly longer to eat compared with foods that don’t contain fiber. Eating duration likewise contributes to fullness.
For example, a study noted that juice could be consumed 11 times faster than a whole apple.
The filling effects of apples may reduce appetite and lead to weight loss.
High in Weight Loss Friendly Fiber
Generally a medium-sized apple contains 4 grams of fiber .
This is 16% of the recommended fiber intake for women and 11% for men, which is extremely high given their low calorie content. This makes apples an key food to help you reach your recommended fiber intake
Many studies demonstrate that high fiber intake is linked to lower body weight and a significantly reduced risk of obesity
Eating fiber may slow the digestion of food and make you feel more full with fewer calories. For this reason, foods high in fiber may help you eat fewer total calories, which helps you in weight loss journey.
Fiber also improves your digestive health and feed the friendly bacteria in your gut. Subsequently it can also aid metabolic health and weight control.
Benefits for Weight Loss
Researchers have proposed that including apples in an otherwise healthy and balanced diet may encourage weight loss.
In studies it is observed that, women with excess weight who follow a low-calorie or weight-reduction diet, apple intake is associated with weight loss.
In one study, women regularly ate apples, and oat cookies — food with similar fiber and calorie contents. After 12 weeks, the apple groups lost 2.7 pounds (1.2 kg), but the oat group showed no significant weight loss.
Another study gave 50 people 3 apples and 3 oat cookies per day. After 10 weeks, the oat group got no weight change, but those apple group lost 2 pounds (0.9 kg)
Additionally, the apple group reduced overall calorie intake by 25 calories per day, but the oat group ending up eating slightly more calories.
Not only do apples appear to be weight-loss-friendly for grown ups, but they may also improve overall diet quality and reduce the risk of obesity in children
Other Health Benefits
In addition to promoting weight loss, apples have several other health benefits.
Apples contain small amounts of many vitamins and minerals and are well known for their vitamin C and potassium contents. One medium-sized apple provides more than 3% of the Daily Value (DV) for both vitamins and minerals.
This fruit also boasts vitamin K, vitamin B6, manganese, and copper.
Additionally, the peels are particularly high in plant compounds that may lower your disease risk and provide many other health benefits .
Low Gycemic Index
Apples have a low glycemic index (GI), which is a measure of how much blood sugar levels rise after eating.
Low glycemic index foods may aid blood sugar control and weight management since they help keep your blood sugar levels balanced rather than spiking them .
Additionally, evidence suggests that a low-GI diet may help prevent diabetes, heart disease, and some cancers.
The combination of nutrients, antioxidants, and fiber in apples may reduce your risk of heart disease.
Apples have been shown to reduce your body’s cholesterol and inflammation levels, which are both key factors for heart health
Other studies have found that foods rich in antioxidants, such as apples, may lower your risk of death from heart disease
The antioxidant activity of apples may help prevent certain types of cancer.
Several studies link apple intake and lung cancer prevention in adults.
Furthermore, eating at least one apple per day has been shown to significantly reduce your risk of mouth, throat, breast, ovarian, and colon cancer.
According to animal studies, apple juice may help prevent mental decline and Alzheimer’s disease.
Apple juice may also preserve neurotransmitters that are important for optimal brain function and Alzheimer’s prevention.