1. Reasons to eat apples to lose weight

Apples are truly one of the healthiest foods. With a high fiber content, complex carbohydrates and micronutrients and antioxidants, eating an apple every day can do wonders for the body and is very beneficial for weight loss.

According to MSc. Nguyen Thi Mai Tho, Lecturer of the Faculty of Public Health, Vinh Medical University, for those who want to lose weight, to repel cravings for sweet foods that generate a lot of energy, they should choose fruits that are high in fiber, vitamins, minerals and antioxidants but low in sugar.

Eating apples as a snack is beneficial for weight loss, but make sure to eat the skin because the skin contains most of the fiber and beneficial compounds. Apples also do wonders for the heart, helping to reduce cholesterol and improve cardiovascular health...

Apples contain many nutrients that are beneficial for weight loss.

Apples are naturally sweet and high in fiber

Apples are naturally sweet and help satisfy sweet tooths, but unlike many other sugary fruits, apples are low in calories and high in fiber, with about 4.5 grams of fiber in a medium-sized apple.

Apples contain a special type of fiber called pectin, which can slow down digestion and reduce the absorption of fat and carbohydrates. Because fiber absorbs water, eating foods rich in fiber promotes feelings of fullness and prevents hunger. Pectin fiber also promotes the growth of good gut bacteria, which aids digestion and metabolism, thereby helping with weight loss.

Apples are high in water

Apples are about 85% water. Due to their high water content, eating apples will help us feel fuller for longer and therefore reduce the risk of overeating during meals, you will eat less without feeling hungry.

Apples have a low glycemic index (GI)

Apples have a GI ranging from 32-38 depending on the variety, making them a low glycemic index fruit that does not spike blood sugar levels, helping to keep blood sugar levels stable, helping to reduce overall calorie intake.

Natural Foods That Aid Digestion

Poor digestion can contribute to weight gain because it prevents us from absorbing nutrients effectively and causes waste to build up in the body, slowing down metabolism. Malic acid found in both green and red apples aids digestion, and soluble fiber draws water from the digestive tract to form a gel, helping to move stool through the intestines smoothly.

2. The Best Way to Eat Apples for Weight Loss

Eat Apples for Breakfast

A good time to eat apples for weight loss is before meals on an empty stomach or in the morning because it helps kick-start your metabolism and supports calorie burning throughout the day.

Snack or Dessert

Eating apples for a snack is most likely to satisfy hunger and keep blood sugar from spiking. Apples are also a great low-calorie choice for dessert because they can satisfy your sweet tooth without causing weight gain.

Eat an apple before a workout

Eating an apple before a workout can provide a natural energy boost that will help you power through your workout. The natural sugars in apples are digested quickly, providing a source of energy for your muscles. Additionally, the polyphenol antioxidants in apples can help reduce exercise-induced oxidative stress and inflammation, helping you recover faster after a workout.

Eat apples with the skin on to get the most nutrition.

Eat Apples with the Skin

To get the most out of their fiber and phytonutrients, choose apples that are grown in a safe environment and eat the skin. Apple skins are high in fiber and antioxidants such as flavonoids and polyphenols. Red apple skins contain higher levels of antioxidants than green or yellow apples.

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

Eating an apple a day can be a great starting point for weight loss, but the ideal number of apples to eat each day depends on many factors such as your current weight, activity level, and calorie goals when combined with other foods. A medium-sized apple typically contains around 95 calories, so consider eating 1-2 apples a day as a healthy snack.

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