Facts Checked
Are Apples Good for Weight Loss? Dietitian Insights & Proven Benefits
Are you looking for a natural and effective way to shed extra pounds? What if we told you that you can have apple for weight loss? Apples are a low-calorie, fibre-rich fruit that helps curb hunger, boost metabolism, and support fat loss. Packed with essential nutrients, they make a perfect snack for weight management. Wondering how to use Apple for weight loss? This article will help you find the answer. Let’s explore the benefits of apple for weight loss and the multiple ways how to use apple for weight loss.
In This Article
Nutritional Profile Of An Apple
The table below depicts the nutritional profile per 100 grams of apple: [1]
| Nutrients | Value |
| Calories | 52 |
| Water | 86% |
| Protein | 0.3 grams |
| Carbohydrates | 13.8 grams |
| Sugar | 10.4 grams |
| Fibre | 2.4 grams |
| Fat | 0.2 grams |
| Potassium | 107 milligrams |
| Iron | 0.1 milligrams |
| Calcium | 6 milligrams |
Is Apple Good For Weight Loss?
Are you looking for an answer to the question, “Is apple good for weight loss?” Apples are an ideal choice to support your weight loss mission. Apples have less calories, making you feel full when craving a snack. Including apples in your diet helps reduce bad cholesterol levels and control blood sugar, as they contain pectin. Instead of eating unhealthy snacks for your hunger pangs, you may consider relying on apples as a healthy and weight management option. [2]
How Does Apple Help To Lose Weight?
Apples are a rich source of nutritional elements, such as antioxidants, fibre, iron, water, and other essential nutrients. When one consumes an apple, it contributes to fulfilling a craving or hunger for mid-meal snacks. It makes you feel full without adding to your calorie intake. Therefore, including apples in your weight loss diet is absolutely worth it.
What Are The Benefits of Apple For Weight Loss?
Apples offer several weight loss health benefits. [3] Some of these are described below:
- Low in Calories: Apples are a great source of including them as natural sugar, as your weight loss diet demands no-sugar meals. This means you end up consuming fewer calories when you use the sugar content of the apple in your meals.
- High in Fibre: Apples are rich in fibre and promote fullness. Therefore, including apples in your weight loss diet provides the required nutrition and manages your appetite.
- Helps in Hydration: Almost 80 per cent of the apple content is water. Consuming an apple can aid in hydrating your body, which is excellent for your weight loss journey.
- Low Glycemic Index (GI): Apples are a low-glycemic food, with a glycemic index between 34 and 38. This means that they do not spike blood sugar levels drastically and are great for weight loss.
- Natural Cravings Control: You can grab an apple when you have mid-meal cravings and want something to satiate yourself. You will feel full.
- Promote Fat Burning: Apples are a low-calorie diet; therefore, they can be considered suitable for managing body fat. Apples don’t directly burn body fat, but they help manage your appetite with less calories, so you don’t have to add more fat.
- Help with Portion Control: Apples can help you control overeating by giving you a fuller feeling when you include them in your main or mid-meal diet.
What Are The Best Apple Varieties for Weight Loss
The following are some of the best varieties of apples to support your weight loss journey:
- Green Apples (e.g., Granny Smith): Green apples, such as Granny Smith, are one of the best varieties of apples to help support weight loss. This is because Granny Smith is relatively low in sugar and higher in fibre than other varieties of apples, which promotes fullness, controls hunger and supports digestion. Their tart taste makes them much more refreshing than other varieties of apples.
- Red Apples (e.g., Fuji, Gala): A few varieties of red apples, such as Fuji and Gala, are also ideal for weight loss since they have higher water content and low-calorie density, along with being nutrient rich.
How To Include Apples In Your Diet?
There are quite a few ways to include apples in your diet. These include:
- Apples with Greek yoghurt and a pinch of cinnamon: You can have an apple with two spoons of Greek yoghurt and a sprinkle of cinnamon. All three ingredients are good to include in a weight-loss diet.
- Apple with orange marmalade: Thinly slice an apple and apply a non-sugar or less-sugar orange marmalade or jam over each slice. This will not only enhance its flavour but will be much more filling.
- Apple with honey and chilly flakes: Dice an apple into small cubes and put them in a bowl. Put one spoonful of honey and sprinkle some chilly flakes. You can enjoy this as your mid-meal snack.
- Apple with any sweet pickle: Take any homemade pickle with low sweetness. Thinly slice an apple and apply a little pickle on each slice. Pickle-favoured apple is ready!
- Apple with lemon zest and chopped pistachio: Grate a bit of lemon zest over thinly sliced apple and garnish it with 4-5 chopped pistachio. A healthy apple, lemon and pistachio-flavoured snack is ready.
- Apple with walnuts and vinaigrette: Sprinkle a few drops of vinaigrette on small cubes of an apple and add about 3-4 roughly crushed walnuts. This can be an ideal mid-meal snack.
Takeaway
One should consume anything mindfully when on a weight loss diet. Including apples in your weight loss diet is a safe and go-to food or snack to support your weight loss journey. If you are considering following a weight loss diet routine or starting one, consult a professional dietician to help you set a customised path for yourself.
Frequnetly Asked Questions On Apple For Weight Loss
There are about 52 calories in about 100 grams of an apple. The exact amount of calories will depend on the variety and weight of the apple.
One can eat an apple at any time, including the night. It can prevent nighttime hunger spikes, making you feel full. However, if you find it disrupts your sleep or you feel acidity – it is best to have it earlier in the evening.
Nutritionists usually recommend both green apples and granny smith apples for weight loss due to their low sugar levels and high fibre content. However, all varieties of apples are suitable for weight loss, and you can have any variety.
Ice apples are beneficial for weight loss due to their high fibre content, low calories, high water content, and essential nutrients and vitamins. Including ice apples in your weight loss diet can be a refreshing and healthy option.
You can take about 2 apples in your daily diet to provide enough fibre without adding much to your calorie count. Remember, weight loss is not just about diet but also about exercising and following healthier lifestyle habits.
It is best to have an apple in the morning or as a mid-meal snack for weight loss. Having an apple as a morning snack can kickstart your metabolism, while the fibre content can curb your early morning cravings. For an energy boost in the middle of the day, have an apple in the afternoon.
Yes, an apple a day could be one of the elements in your weight-loss diet. However, you should also have other components in your well-balanced diet. These could be light meals, such as khichdi, soups, etc.
Yes, apples can aid in reducing belly fat. The high fibre content in the apple promotes fullness and prevents overeating. Apples are also rich in water content and naturally manage the body’s hydration and appetite.
Having about two apples a day is ideal if you’re on a long-term weight-loss diet. Remember, when it comes to effective weight loss, moderation is the key! Therefore, overeating any healthy food may not offer the desired results.
You can pair apples with other weight-loss-friendly foods, such as leafy vegetables, nuts, seeds, oatmeal, lean protein, and yoghurt. Combining apples with these options can make a well-rounded nutritional weight-loss diet.
Eating apples alone is not the right solution for weight loss. Effective weight loss results from improved diet, exercise and practising healthy lifestyle changes. Eating at least one apple of about 200 grams a day is recommended for a weight loss diet.
Hedge apples, also known as Osage oranges, are considered toxic and not edible for humans. These apples are used for ornamental purposes or as natural pest repellents.
