We are constantly trying to identify the foods that will enable us to lose additional weight. Apples are a fantastic source of fibre and polyphenols, two nutrients that support a healthy gut, decline inflammation, and prolong the duration of feeling full. Did you know that apples can help you maintain a balanced diet and promote weight loss?
An apple a day may not keep the doctor away, but it does help you lose weight magnificently. It sounds interesting, though, as nothing could be as easy as simply eating fruit and losing that extra weight off your body.
Apples contain non-digestible chemicals that promote the growth of healthy bacteria in your gut; thus, eating them can help you lose those excess pounds. It directly contributes to weight loss and further aids in general health improvement.
Read on to understand the correlation between apples and weight loss.
Apples and Weight Loss – An Overview
Apples (Malus domestica) are well known for being an excellent source of carotenoids, dietary fibre, and polyphenols.
Numerous reports and studies have indicated that fruit polyphenols support anti-obesity actions and work in target cells and tissues, specifically in fatty tissues, by scavenging free radicals, controlling gene expression, and modulating signal transmission.
In addition, research findings on humans and animals have demonstrated that eating apples can help overweight people lose weight.
Apples include fibres and polyphenols that do not digest until they get fermented in the colon. They feed good bacteria and aid the body in getting rid of harmful bacteria that thrive on fatty and high-carbohydrate diets.
It affects the restored microbial balance and lessens chronic inflammation. Furthermore, it makes you feel full since specific compounds are present, which aids in reducing the desire to eat.
A daily serving of apples can provide your body with enough nutrients to improve your gut health, which also aids in weight management. Your gut has an impact on your general health. Incorporating apples regularly into your diet can enhance your health and metabolism in general. Simply choosing apples can lower the risk of heart attack, diabetes, high cholesterol, and stroke.
Read more: Is Apple Good for Diabetes? Decoding the Facts
The most excellent way to get more nourishment and manage those irregular hunger pangs is to include raw apples in your diet. Children and younger people are also impacted by obesity, like adult women and men. But, according to research, consuming apples improves children’s diet quality and reduces the risk of being obese.
HealthifyMe, India’s leading health, and wellness app suggest considering practical food options that fit your situation. If you are concerned about your weight, HealthifyPRO 2.0 may be helpful.
A smart scale, calorie, sleep, and water tracking systems, nutritionist consultation, and a metabolic panel assessing 85+ health factors are all included with the HealthifyPRO 2.0. While the smart scale monitors your progress, the metabolic health evaluation might identify underlying medical concerns that could hinder your success. Weight loss is a benefit of the customised programs in the subscription plans for obese or overweight people.
Apple Fruit (Whole) vs Apple Juice for Weight Loss
Dietary fibre is abundant in apple juice. In addition, apples are exceptionally high in phenolic compounds, flavonoids and derivatives of hydroxycinnamic acid.
Apple juice is tasty and can provide a feeling of fullness. However, the fruit contains more fibre which helps you avoid overeating and unhealthy snacking.
But apple juice also contains flavonoids that aid in weight loss. You get about 4 grams of fibre in an apple compared to 1 gram in 8 oz juice. However, USDA equates 1/2 cup of 100% juice to a serving of fruit.
Whole fruits are always a superior choice. In general, more fruit gets used for making juice. For instance, it would take 7 to 9 apples to produce 150 ml of apple juice, equating to 300 to 450 kcal.
However, if you were to eat the fruit, you would only consume one or two apples with a caloric value of between 50 and 100. Therefore, it’s crucial to understand calories and portions to achieve the best results when following a weight loss plan.
Apples are a popular fruit. They include various vitamins, dietary fibre, polyphenols, and antioxidants. Apples’ diverse nutrient composition suggests that they may benefit health in several ways. Apples are available in various sizes, colours, and flavours. They offer a variety of nutrients that are good for one’s health.
The HealthifyMe Note
A diet high in a range of fruits and vegetables, including apples, may help lower the risk of developing several diseases, including diabetes, obesity, and cardiovascular diseases. In addition, researchers and health experts claim apples can effectively assist in weight management.
How to Incorporate Apples Into Your Diet to Lose Weight?
- Breakfast topping: If you add some chopped apple bits to your breakfast, whether it be a bowl of cornflakes, porridge, or even oats, it will not only give it additional crunch but also nutritional value.
- Apple salad: Chop some of your favourite fruits and diced apples and enjoy a tangy apple salad with little lemon juice and chaat masala.
- Apple smoothie: Blend a cup of low-fat yoghurt with diced apple slices and a dash of cinnamon powder. Enjoy your weight loss journey with the delicious and nutritious apple smoothie.
- Apple cider vinegar: The use of apple cider vinegar aids in weight loss. Add 2 tbsp of apple cider vinegar for effective results, and consume it daily.
- Try eating an apple with skin: Ursolic acid, a vital substance that aids in the battle against obesity, is present in apple skin. It boosts muscle fat and aids in calorie burning. In addition, raw apples with peel are an excellent source of potassium, vitamin A, vitamin C, and vitamin K. Therefore, the ideal approach to obtain all of its advantages is to consume raw apples.
A Pro Tip
If you are craving a sinful dessert, prepare granola with an apple at home. You need steel-cut oats, virgin coconut oil, real maple syrup, unpasteurised honey, sea salt and some cinnamon.
Bake the granola till it’s lightly golden. Stop baking halfway if you like clumps in your granola. Instead, bring them together and bake them again to get bigger chunks. Add fresh apple and almond milk and relish this dessert-like healthy preparation.
Keep Your Weight Under Control Like A Pro
Consider your calorie intake and expenditure when trying to lose weight. However, just one fruit cannot be classified as either a weight gainer or a weight loser. On the other hand, apples are tasty. Satiety may help with weight loss by limiting the desire to consume sweets and desserts.
If you’re looking for a technological approach to weight loss, a comprehensive program like HealthifyPro that includes individualised nutrition and lifestyle coaching offers the possibility of long-term success.
With in-depth nutritional counselling beyond calorie counting, it might be easier to make healthy eating decisions that support lasting change and the lifestyle you desire to lose weight.
A wearable CGM device like the BIOS from HealthifyPRO 2.0 is ideal for tracking your food intake. Continuous Glucose Monitoring is one of HealthifyPro’s five steps to a healthy metabolism.
You can also get real-time dietary advice from nutritionists as part of this plan to direct you toward healthy eating and exercise. Your dietitian then finds out within a few days how a person responds to certain foods.
Additionally, you may have one-on-one conversations with RIA, the interactive AI that continuously scans, analyses, and gives information about your overall health.
After executing the weight loss strategies advised by HealthifyPRO 2.0 coaches, using the smart scale and repeating metabolic panel testing, you will see improvements over a few months.
Gaining more insight into your habits and modifying them will be crucial to your weight loss. Remember that calories are only one of the things to take into account. When choosing meals to eat to lose weight, there are other aspects to consider.
You should select foods that will satisfy your hunger and nourish your body. While attempting to reduce weight by cutting calories may seem appealing, doing so could harm your health.
Numerous nutrient deficits connected to severe health issues can get brought on by a diet with fewer than 800 kcal per day. So, rather than significantly lowering your calorie intake, a more effective weight loss strategy emphasises fueling your body with superior-quality foods.
The HealthifyMe app gives users the tools to monitor their weight loss, water intake, exercise, and food intake. Customers can also get professional coaching and guidance in real time, which helps them maintain their health and achieve their goals.
CGM, expert coach consultations, and a smart scale that analyses your weight in terms of body-fat percentage, muscle mass, etc., are all included with HealthifyPro.
A metabolic panel is also available to assess your metabolic health. It is a secure system focusing on testing, evaluating, and continuous observation. The expert nutritionists work with you to create a custom diet plan and keep track of your progress based on your assessment.