As they say an apple a day keeps the doctor away, but have you ever wondered that this amazing fruit can help in losing those extra kilos. Well, it sounds interesting as nothing can be as simple as just eating a fruit and shedding that bulk from your body. Read on to know more about it! Show What's More, this further impacts the restored microbial balance and reduces the chronic inflammation. Moreover, it makes you feel satiated due to the presence of certain compounds, which further helps in controlling the urge to eat. As per the study, obese people have an out-of-balance gut. Hence, improving gut health becomes essential and this is only possible by switching to a healthy diet and adding foods that help in improving gut health. In fact, your gut impacts your overall health and an apple a day can give your body ample nutrients to improve your gut health, which further helps in managing weight. Every type of apple has more or less the same composition. Moreover, adding apples to your daily diet can improve your overall metabolism and health. Going for apples can simply reduce the risk of stroke, diabetes, high cholesterol and cardiovascular disease. Adding apples to your diet in their raw form can be the best source of nutrition and can help managing those odd hunger pangs. End of the article Visual StoriesRight arrow
An apple a day may keep the doctor away, but three apples a day might help you lose weight, claims registered dietitian Tammi Flynn. Flynn developed a 3-Apple-a-Day diet plan that, she says, can help you lose an average of 17 pounds in 12 weeks. According to Academy of Nutrition and Dietetics spokesperson and registered dietitian Bonnie Taub-Dix, the 3-Apple-a-Day diet has guidelines that would be a beneficial addition to any eating plan. Talk to your doctor before starting any weight management program. Diet BackgroundThe 3-Apple-a-Day diet originated at a gym in Wenatchee, Washington, where Flynn worked as nutrition director, personal trainer and group training instructor. Flynn suggested to a client struggling with weight loss that she should eat an apple before each meal and use apples as snacks between meals. The woman reportedly lost nearly 2 pounds in a week. Flynn expanded the diet into a program at the gym, where she claims she observed similar results. In 2005, Flynn published details of the plan in her book, "The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss." Video of the Day Basic GuidelinesWhile the original plan involved simply eating an apple prior to your regular meals, the 3-Apple-a-Day diet now includes eating guidelines and an exercise regimen. Followers of the program are instructed to consume low-fat, high-protein meals that range from 1,200 to 2,500 calories daily, depending on weight loss goals. A typical day's menu might consist of a cheese and vegetable omelet for breakfast, whole-wheat spaghetti with sauce for lunch and a salmon salad at dinner with protein shakes and yogurt as snacks. Dieters also engage in a mix of cardiovascular, stretching and weight training exercises each day. Benefits and DrawbacksThe 3-Apple-a-Day diet increases followers' intake of fresh produce and lean protein and establishes a habit of regular exercise without requiring the purchase of expensive dietary supplements or equipment. Laura Kelly, a writer for SunSentinel.com, tried the diet for a week in 2008 and reported that she wasn't hungry on the meal plan provided in Flynn's book. She did, however, find it difficult to work exercise into her schedule daily. Dieters may also tire of eating three or more apples a day for the entire 12 weeks that the program lasts. Scientific ResearchA study published in 2009 in the medical journal "Appetite" confirmed the premise of the 3-Apple-a-Day diet. Adults who ate a whole apple before a meal consumed 15 percent fewer calories than subjects who did not first eat the apple. This may be due to the large amount of soluble and insoluble fiber in apples, which can help fill you up and keep you feeling fuller longer. In addition, a study in "Obesity" in 2012 determined that eating more soluble fiber is linked to a decrease in fat stores. Eating three small apples with their skins' intact would supply 3 grams of soluble fiber. What happens if I eat only an apple a day?While this is not a problem for most people, those following a low carb or ketogenic diet may need to moderate their intake. Eating an apple every day is unlikely to negatively affect your health. However, eating excessive amounts of apples every day could contribute to digestive issues.
How many apples should I eat a day to lose weight?Increasing your apple intake to three fruits per day can offer health benefits and potentially help with weight loss, but don't expect the pounds to melt off just because of your apple consumption.
Can you lose belly fat by eating apples?Apple. Fresh and crunchy apples are packed with healthy flavonoids and fibres that may help burn belly fat. They are particularly rich in pectin fibre that breaks down slowly. The fibres present in apple promote satiety.
How much weight can you lose with apples?Apples are rich in fiber and water content, have a low glycemic index and are a negative-calorie fruit, making them ideal for weight loss. You should limit your daily consumption to 2 medium-sized apples.
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Will I lose weight if I only eat an apple a day?
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