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!
As per a recent study in Food Chemistry, eating apples can actually help in losing those extra kilos as apples contain non-digestible compounds, which lead to the growth of good bacteria in your gut. This further helps in improving overall health and is directly associated with weight loss.
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.
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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 Background
The 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."
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Basic Guidelines
While 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 Drawbacks
The 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 Research
A 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.