Did you know that there are over three thousand varieties of apples? Yeah, this fruit isn’t just one of the most numerous and popular, but also the healthiest.
As the saying goes, “an apple a day takes the doctor away“, one can simply add apple to their daily meals and expect good health. But can this fruit be a reliable slimming aid?
If you read my previous article about the best foods for fat loss, you’ll learn that I included apple on that list and one of the reason why is its high fiber content.
So I am writing this post to give you more information as to why apple can be your ideal slimming food. But first, let me give you some of the known health benefits of apples.
Health Benefits of Apple
Apple has dozens of health benefits to offer you and I got to tell you, eating this fruit daily can give you longevity.
First off, apples have small amounts of vitamins and minerals. In fact, apple is known for its vitamin C and potassium contents. According to experts, one medium-sized apple gives you more than 3% of the daily value of for both.
This fruit is also packed with vitamin K, vitamin B6, manganese and copper. Apples are also high in plant compounds that helps lower your risk of diseases.
Second, apples have low glycemic index (GI), which isn’t going to make your blood sugar into the critical level.
So like African mango, Apple helps aid blood sugar control and of course, good for people who are in a diet program. Low GI foods can help prevent diabetes, heart disease and even some deadly cancers.
Speaking of cancers, apples naturally have antioxidants that can help prevent certain types of cancer. Experts suggests that people who eat apple a lot have lower risk of lung cancer.
Apple is also beneficial for your digestive, heart, and brain health. Of course, apple is also famous for its potential weight loss benefits. Can it keep the weight off? Lets see!
Weight Loss Properties of Apple
So you already know that apple is highly beneficial for your overall health. Like other nutritious fruit, this readily available food also promotes numerous weight loss benefits.
Here are some of the proven facts about apple’s slimming properties.
High Fiber Content
As mentioned above, apples are high in fiber. In fact, a medium-sized apple gives about 4 grams of fiber.
That’s a lot of fiber for your daily recommended intake for both men and women.
High fiber intake is known to help lower body weight and reduces your risk of being obese. It slows down digestion of food and keep you feel full longer with fewer calories.
With high fiber content, you also help improve your body’s digestive function as you provide your gut with good bacteria. This helps aid metabolic health and promotes better weight control.
Overall, apples promote fullness and appetite reduction. Two main areas of successful weight loss.
Low Calorie Density
Like watermelon and other healthy fruits, apple is mostly made of water. And as you know, water-rich foods are quite filling and leads to reduced calorie intake.
But that is not the only reason why apple is the good choice for weight loss.
Apple helps lowers the calorie density of foods. What does this mean?
Foods with low calorie density tends to be high in water and fiber, such as apples. Studies showed that water-rich foods resulted to reduced calorie intake and weight loss. High calorie density foods on the other hand, doesn’t provide the same benefit.
So Can I Follow an Apple Diet?
Since you know that apples do promote weight loss? You are probably thinking of following an apple diet program to help you reach your goals.
While there are many variations of apple diets that you can find online, the main principle is to follow a simple “5-day Apple Diet” regimen.
You can follow this sample apple diet plan:
Day One:
- Two apples for breakfast
- A large apple for lunch
- Three apples for dinner
Day Two:
- One apple with your favorite milk or green tea
- A large apple and a green salad for lunch
- Two large apples on dinner
Day Three:
- A large apple, scrambled egg and multigrain toast
- One apple and vegetable snack for lunch
- Apple, turkey bacon and vegetable salad for dinner
Day Four:
- An apple and your favorite low-sugar smoothie for breakfast
- Grilled vegetables with one large apple for lunch
- Two large apples for dinner
Day Five:
- One boiled egg and a large apple for breakfast
- Clear soup and two apples for lunch
- Baked fish and two apples for dinner
Are There Any Possible Side Effects
Eating apples are completely safe and healthy for your overall health. But like other diet regimens such as Cruise Control or Oatmeal Diet, eating too much apples may give you health troubles.
Why? Because apple diet is extremely calorie restricted. And low calorie diets are not designed for beginners and obviously not for everyone.
If you restrict yourself from taking enough healthy levels of calories per day, you may experience side effects such as dizziness, headaches, irritability and many others.
The worst is that, after you finished the 5-day apple diet, you may initiate to overeat due to your excitement of foods, which will result to weight rebound (gaining all your lost weight).
So if you want a safe diet or weight loss, simply follow your normal diet routine and combine with regular exercise program.
But if you insist on trying apple diet, then I encourage you to consult your doctor or dietitian first before you start eating apples for days.
Bottom Line
Apples are affordable and highly nutritious fruit that will certainly keeps your doctor away while promoting natural weight loss.
This fruit helps improve your blood sugar levels, heart health, digestive functions, prevents chronic diseases and many others.
There are no reasons why you shouldn’t eat apples daily.
However, following a apple diet requires accurate knowledge and your doctor’s approval to prevent any unwanted side effects.
And if you insist on trying apple diet or any other diet plans out there, make sure that you take the best diet supplement that can compliment your weight loss program.
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References:
US Department of Agriculture
by: Agricultural Research Service
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168202/nutrients
Low-Glycemic Load Diets: How does the Evidence for Prevention of Disease Measure Up?
by: Cari L Meinhold
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3058718/
Prospective Study of Fruit and Vegetable Consumption and Risk of Lung Cancer Among Men and Women
by: Feskanich D, Ziegler RG, Michaud DS, Giovannucci EL, Speizer FE, Willett WC, and Colditz GA
https://www.ncbi.nlm.nih.gov/pubmed/11078758
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