Does eating apples help you lose weight? 5-day menu to lose weight with apples
Apples are one of the fruits of choice to help you get in shape. So does eating apples lose weight?
How should we eat apples to be safe and still repel overweight? Let’s find out in detail below.
Do apples help with weight loss?
Eating apples can help you lose weight, the answer is definitely yes. Because apples contain a lot of water, vitamin C, and fiber… So when you eat apples, you will feel full for a long time and don’t want to eat anymore. This will limit cravings or overeating.
The calorie content in apples is very low, an average of 100g of apples contains only about 50 calories. According to studies, the malic acid in apples can help break down excess fat and prevent weight gain.
So after only about 3 weeks, can reduce the amount of fat in the blood by 20%. With the nutritional content of apples, you can eat 2-3 apples per day.
Besides supporting weight loss, apples also bring many other health benefits: Preventing cancer, gallstones, and diabetes,… Apples contain a rich amount of polyphenols, an important group of antioxidants, that help protect cells in the body from free radicals. As a result, eating apples contributes to preventing the development of chronic diseases, such as heart disease and cancer,…
Improve digestive function
Apples also contain a lot of fiber, with 100g containing about 4 grams of this nutrient, accounting for 17% of the daily nutritional value. Some of the fiber in apples comes from an insoluble and soluble fiber called pectin.
Pectin present in apples acts as a prebiotic, helping to nourish good bacteria in the intestinal system. The small intestine does not absorb fiber during digestion.
Instead, fiber travels to the colon, where it can encourage the growth of good bacteria to turn into other beneficial compounds that circulate in the body.
Slow down the aging process
According to research on apples, some antioxidants can reduce the aging rate by 20%. This is the magic potion for beauty and health.
Some notes when eating apples to lose weight
Eating apples to lose weight or not depends on many factors and how each person eats. Accordingly, using apples to lose weight should note the following experiences:
Eat at the right time: Eating apples on an empty stomach will help prevent hunger effectively, minimizing food intake. This will help the user achieve an effect in the weight loss process.
Add more apples to the menu: For each meal, you can add 1-2 apples to your diet menu to achieve your weight loss goals. You can eat at least 20 minutes before or after each main meal.
Combine more apples with a scientific diet
Weight loss brings good results or not depending on a balanced diet between substances. At the same time, you need to stay away from stimulants such as alcohol, hot spicy foods, etc.
In addition, the combination of exercise and a reasonable diet will be the safest and most effective weight loss method.
5-day weight loss menu combined with exercise
Below will be a 5-day weight loss menu combined with exercise to provide energy for the body and help lose weight up to 4.5kg.
Day 1
Start your day with a cup of black coffee/green tea (no sugar). Eat 1 slice of low-sugar peanut butter toast and 1/2 orange.
Lunch: 1 slice of toast and 1 can of tuna. Add 1 cup of black coffee or green tea.
Dinner: 100g meat can be white meat, fish fillet, 100g cove beans, 2 bananas, and 1 apple.
Day 2
Morning: 1 slice of butter/cheese with 1 apple and add 5-7 pieces of savory cake
Lunch: 1 slice of toast with 1 boiled egg
Dinner: 1 can of tuna + 2-3 bananas and 1 vanilla ice cream
Day 3
Morning: An apple smoothie will give your day more energy
Lunch: 1 slice of toast + 1 boiled egg
Evening: 1 can of tuna, 2-3 bananas.
4th
Morning: 1 glass of milk and 1 banana
Lunch: An apple and a banana will be the perfect choice to help provide energy for the body. You can eat it directly or make a smoothie
Dinner: 1 plate of boiled chayote and boiled radish, add 2 glasses of water and 1 guava
Day 5
Morning: A cherry tomato, cove beans, and 2 glasses of water
Lunch: 1 cup of brown rice served with chicken breast and 2 glasses of water
Evening: In the evening, you don’t need too many calories, you just need 1 plate of salad and 1 apple with unsweetened yogurt. It will help the digestive system better, along with preventing excess calories and supporting effective weight loss.
Epilogue
Above is some information about the question of whether eating apples can help you lose weight that Nutigood wants to share with you. Hopefully, through the information you have chosen for yourself the most suitable weight loss method.
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