An apple a day is said to keep the doctor away, but does it also make you happier every time you step on the scale. Not everyone’s convinced, though. Today, we’re going to sort out what’s true and what’s just talk when it comes to apples, America’s national fruit. Let’s dive in, finding the answer to the question “Are apples good for weight loss?”!
Does Eating Apples Help You Lose Weight?
It is the truth that eating apples may not directly cause weight loss, but they can certainly help you in your weight loss journey. Despite their calorie count and natural sugar content, which is often higher than many other fruits, have you ever wondered how apples might actually help in losing some extra pounds? The scientists have some intriguing insights to share on this topic.
A comprehensive literature review was conducted using databases like PubMed, Science Direct, Scopus, and Google Scholar, focusing on studies exploring the link between apple consumption and weight loss. This review included research spanning from the earliest available records up to January 15, 2017, encompassing studies on humans, animals, and in cell cultures. Key findings from this review include:
- Animal Studies: Eight experiments involving rats showed that consuming apples in various forms (at a dose of 7-10 mg/kg/day) led to significant weight loss over periods ranging from 3 to 28 weeks.
- Human Studies: Five different studies on humans indicated that the intake of whole apples or apple juice (240-720 mg/day), particularly among overweight individuals, resulted in weight loss within 4-12 weeks.
Overall, the research suggests that consuming apples in different forms can effectively promote weight loss in both animals and humans, particularly in those who are overweight.
How Do Apples Promote Healthy Weight Loss?
Still can’t figure out why eating apples for weight loss has been trending these days? Read on to see the convincing, science-backed reasons that make these crunchy delights a dieter’s ally.
Low In Calories
Apples are low in calories, making them a great snack option for those trying to lose weight. A medium-sized apple contains about 95 calories, which is a relatively low amount compared to other fruits and snacks.
Rich In Fiber
Apples are rich in fiber, which promotes fullness and reduces overall calorie intake. The fiber in apples can help you feel full for longer periods, reducing the temptation to snack on high-calorie foods.
Low Glycemic Index Food
Apples have a low glycemic index, which means they don’t cause a rapid spike in blood sugar levels, helping to control appetite and reduce cravings. This can be beneficial for individuals with diabetes or those looking to maintain stable blood sugar levels.
High Liquid Content
Apples have a high water content, which helps in hydration and maintaining a feeling of fullness. The high liquid content in apples can also help suppress appetite and reduce calorie intake.
Rich In Antioxidants
Apples are rich in antioxidants, such as flavonoids and phenolic compounds, which can help reduce inflammation and improve overall health. These antioxidants may also contribute to the apple’s weight loss properties by supporting a healthy metabolism and reducing the risk of chronic diseases.
Convenient And Healthy Snack
Apples are a convenient and healthy snack option that can help you avoid unhealthy snacking. The combination of fiber, healthy fats, and protein in apples can help keep you satisfied and energized, making it a great choice for those looking to lose weight.
Other Benefits Of Apples
But apples don’t just stop at helping you shed pounds; they’re also your allies for overall well-being. Here are some surprising ways these fruits can boost your health:
Protects Your Heart
Apples contain flavonoids, which can help reduce the risk of heart disease by lowering blood pressure and improving blood cholesterol levels. Flavonoids can also help prevent the buildup of plaque in arteries, which can lead to heart disease.
Boosts Brain Health
Apples contain quercetin, a natural compound that can help protect brain cells from damage and reduce the risk of Alzheimer’s disease. Quercetin has been shown to inhibit the fibril formation of amyloid-β proteins, counteract cell lyses and inflammatory cascade pathways, and protect neurons from oxidative damage.
Reduces The Risk of Diabetes
A study published in the BMJ Open Diabetes Research & Care journal found that consuming whole fruits, especially apples, grapes, and blueberries, was significantly associated with a lower risk of type 2 diabetes.
How To Enjoy Apples While Managing a Healthy Weight
The Internet is filled with myths regarding eating apples for weight loss. Some even go to the extreme of eating only apples. If you’re looking to make the most of these sweet fruits without compromising your health, here are some tips:
Enjoy Them as a Protein-rich Snack
While apples are low in protein, you can pair them with protein-rich foods like nut butter or cheese to make a more satisfying snack. This can help you feel full for longer periods and reduce overall calorie intake.
Add Them To Your Breakfast
Adding apples to your breakfast can help you start your day on a healthy note. You can add them to oatmeal, yogurt, or smoothies for a fiber-rich and nutrient-dense meal.
Incorporate Them Into Your Main Dish
Apples can be a great addition to savory dishes like salads, roasted vegetables, or grilled chicken. This can help you increase your fruit and vegetable intake while adding flavor and texture to your meals.
Notes On Losing Weight With Apples
Apples might sound like a great choice if you already love the fruit. But remember, as with any food, consuming too much can do more harm than good. Use these notes to start your weight loss journey with apples in the right way!
- Remember, while apples are a nutritious choice, they’re not a complete meal. There are a lot of Redditors planning on eating only apples to lose weight, and it’s a big NO. Apples lack vital nutrients like protein and fats, essential for a well-rounded diet. Think of apples as a part of your daily fruit and vegetable intake, which should include four to five servings.
- A key to losing weight is managing your calorie intake. Cutting around 500 calories daily could lead to a loss of approximately 1 pound per week. Apples, which are both fiber-rich and water-rich, help keep you full longer on fewer calories, aiding in this calorie management.
- While apples are nutritional gems, moderation is key. Stick to about 2 medium-sized apples a day to avoid excessive calorie intake. They are packed with vitamins, soluble fiber, and antioxidants, which are beneficial in moderation.
- Opting for apples over higher-calorie snacks can significantly reduce your overall calorie intake, supporting weight loss. To enhance satiety, pair apples with a source of protein or healthy fats. This combination keeps you fuller for longer while adding an enjoyable taste to your diet.
- Apples are not just low in calories (80 to 130 calories depending on the size); they’re also an easy, healthy snack option. Choosing an apple over less healthy snacks can aid in maintaining a healthy weight, making them a wise choice in your diet.
- Eating an apple before a meal can help you prevent overeating and promote weight loss. A study found that participants who ate an apple before lunch consumed fewer calories overall during lunch. However, with some people, it might not do that wonder as eating apples when hungry might make their stomach terribly acidic.
In wrapping up our apple-adventure, it’s clear that eating apples can indeed be good for your weight loss journey. Low in calories, rich in fiber, and brimming with health-boosting antioxidants, they’re not just a treat for the taste buds but also a friend to the scale. But remember, balance is key!
Got an apple-inspired weight loss story? We’re all ears! Share your experiences and let’s grow healthier together. And for more juicy wellness tips, swing by Bodyfitnt blog. Keep crunching on those apples and stay tuned for more health hacks!
Born on July 26, 1960, Professor Tim Olds is a leading authority in the field of health sciences, focusing on exercise science, nutrition, and well-being. As the Bradley Distinguished Professor at the University of South Australia, his research offers pivotal insights into the effects of physical activity, diet, and lifestyle on health outcomes for both men and women.
Having completed two PhDs, one in French Studies and the other in exercise science, Professor Olds has uniquely blended his academic background to explore the multifaceted connections between human behavior, physical fitness, and nutrition. His work in mathematical modeling of cycling performance, anthropometry, and trends in fitness and fatness has informed strategies for weight management and healthy living.
Professor Olds served as the Project Director for the Australian National Nutrition and Physical Activity Survey, examining how diet and physical activity influence health on a national scale. His work on the ADAPT Project, focusing on 3D anthropometry, further showcased his innovative approach to understanding human physicality.
With numerous influential publications, Professor Olds has contributed substantially to the public’s understanding of diet, weight loss, and personalized fitness strategies. His findings have been instrumental in shaping health policies and behavioral change programs aimed at improving individual and community wellness.
From exploring women’s health concerns to understanding men’s fitness needs, Professor Olds’s research transcends gender barriers and offers a comprehensive view of the role of exercise and nutrition in enhancing life quality. His enduring commitment to health education and advocacy continues to inspire people to make informed decisions for a balanced and healthy life.
Professor Tim Olds’s trailblazing work stands as a vital resource for anyone interested in embracing a healthier lifestyle, understanding the science of physical activity, or pursuing effective strategies for diet and weight loss. His academic excellence and practical wisdom make him an essential voice in the ongoing conversation about health and well-being in the modern world.
- Olds, T. (2012). Evidence for a Sugars-to-Mental Health Pipeline. Atherosclerosis Supplements, 13(4), 29-30.
- Olds, T., Maher, C., & Zumin, S. (2011). The evolution of screen time: What’s next? Journal of Physical Activity and Health, 8(2), 236-244.
- Olds, T., Ferrar, K., Schranz, N., & Maher, C. (2013). Obese adolescents are less active than their normal‐weight peers, but wherein lies the difference? Journal of Adolescent Health, 53(6), 768-774.
- Olds, T., Maher, C., & Matricciani, L. (2010). Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep, 33(12), 1576-1581.
- Olds, T., Ridley, K., & Dollman, J. (2006). Screenieboppers and extreme screenies: The place of screen time in the time budgets of 10–13 year‐old Australian children. Australian and New Zealand Journal of Public Health, 30(2), 137-142.
These published articles reflect Professor Tim Olds’ contributions to various aspects of physical activity, sedentary behavior, and health-related research. They provide insights into the intricate relationship between lifestyle choices and health outcomes