You’ve probably heard the saying “an apple a day can keep the doctor away”, but it’s the same when it comes to losing weight. Recent research has shown that apples contain non-digestible compounds which help the growth of good gut bacteria.
Since gut bacteria are related to weight loss, it means apples are also linked closely to the process of losing weight.
Researchers from the University of Iowa have conducted a study in 2012, showing that ursolic acid supplements improve the process of burning calories, and increase muscle mass. You may wonder what that has to do with apples, but this acid is concentrated in the apple peel.
According to a 2008 study, female participants who added 3 small apples to their daily diet managed to lose a bit more than 2 pounds in a 10-week period. The results were very much different from those of the participants from the other group, who didn’t add apples to their diet.
How does It work?
Lots of Fiber
One of the main reasons why apples are great for reducing excess weight is the fiber present in huge amounts. Fiber makes you feel full for a long period, and this is the main reason why it helps the weight loss process. Eating foods high in fiber will keep you full without adding extra calories to your diet.
An average apple has about four to five grams of fiber. It is said that an apple with the skin on contains more fiber than a banana without the peel. Other foods high in fiber are whole berries like strawberries and raspberries, beans, asparagus, flax seeds, oats, Brussels sprouts, etc.
The recommended daily amount of fiber for male adults under the age of 50 is around 38 gm. whereas for women of the same age is 25 gm.
Low in Calories
This fruit is low in calories. You can substitute high-calorie sweets with apples, which will help reduce your calorie intake and the whole weight loss process.
Consuming fruits and vegetables instead of sweets is always a better and healthier idea, and when it comes to losing weight, apples are a perfect choice.