Apples are one of the products that are actively used as ingredients in a diet aimed at reducing body weight. They are also actively used on fasting days. You can read more about the benefits of this product, as well as the rules of the apple diet below.
Calorie content and chemical composition of apples
100 g of raw apples contain 52 kcal. This amount accounts for:
- water - 85.56 g;
- carbohydrates - 11.41 g;
- dietary fiber - 2.4 g;
- fats - 0.17 g;
- proteins - 0.26 g;
- ash - 0.19 g.
Apples contain a large number of various chemical compounds necessary for the normal functioning of the human body:
| Vitamins | B1, B2, B5, B6, B9, C, A, E, H, K, PP, Niacin |
| Trace elements | aluminum, boron, vanadium, iron, iodine, chromium, manganese, fluorine, zinc, cobalt, zirconium, strontium, selenium |
| Macronutrients | calcium, magnesium, potassium, phosphorus, sulfur, sodium, silicon, chlorine |
| Essential Amino Acids | isoleucine, arginine, lysine, methionine, arginine, histidine, tryptophan, phenylalanine, threonine |
| Polyunsaturated Fatty Acids | Omega 3, Omega 6 |
Is it possible to eat apples while losing weight
Apples are fruits that are introduced in unlimited quantities when dieting to reduce body weight. The main thing is to follow the rules of their use and take into account the characteristics of your body.
For weight loss, the most useful is Omega-3. It is this PUFA that reduces appetite, while maintaining a long-lasting feeling of fullness.
Properties of apples for the human body when losing weight
Apples are extremely beneficial to the human body. One of the advantages of this product is its low glycemic index, which is 30 units. This index identifies a jump in glucose in human blood when a certain product is consumed as a result of the breakdown of carbohydrates. So, if the GI is too high, the human body does not have time to spend carbohydrates, and instead of pure energy, their excess is converted to fat.
Did you know? The more light while eating, the less people will eat food - German scientists came to this conclusion. The fact is that with a lack of light, the perception of the portion size is distorted, and accordingly, the brain thinks that the body has not eaten enough.
Benefit
When losing weight, the body is under stress, so often there are such unpleasant symptoms as dizziness, decreased performance, mood swings. This is due to weakened immunity as a result of reduced consumption of certain products and impaired activity of the endocrine as well as nervous systems.
More than a week to continue to eat apples alone is not recommended, as serious harm can be done to the body
- Eating apples allows you to:
- restore the central nervous system;
- improve intestinal motility;
- boost immunity;
- restore tissue at the cellular level;
- start the process of splitting fatty tissues;
- protect the body from dehydration and exhaustion;
- remove excess salt and liquid from the body;
- normalize blood pressure.
Harmful properties and contraindications
The minus of apple diets is that most of them involve the consumption of apples in large quantities, which not everyone will benefit. A large amount of acid and fiber can cause discomfort in the digestive tract. The fact is that these substances have an irritating effect on the mucous membranes of the stomach and intestines.
- With increased and low acidity, you need to more carefully introduce such products into the diet, otherwise side effects in the form of:
- bloating;
- heartburn;
- colic
- flatulence;
- nausea
- diarrhea.
Raw fruits are completely contraindicated in case of exacerbation of gastritis of any form, peptic ulcers, as well as individual intolerance to products. In the stage of remission, the product for gastritis can be introduced into the diet gradually, starting from the fruits that have undergone heat treatment, and then gradually leaving for fresh apples. With this disease, you can not eat apples for dinner due to the additional secretion of gastric juice. In any case, it is impossible to exceed the norm of 2-3 apples per day.
With diabetes, you can not eat sweet varieties of red in fresh form. But in dried or baked form, it is permissible to use any varieties of the product in question.
Important! Before you go on an apple diet, you should consult a doctor who will help you choose the best option on an individual basis, taking into account the characteristics of the body.
What apples are better for weight loss
When losing weight, it is better to give preference to sour and sweet and sour varieties of green or yellow apples. They contain more acids, which are necessary for high-quality stimulation of the digestive tract and the breakdown of fatty tissues.
If you do not know which variety is best for weight loss, then remember that sweet varieties have more calories
How apple works in the fight against excess weight
One of the most important functions in weight loss is played by antioxidants., of which the product in question contains enough. When ingested, antioxidants bind reactive oxygen species, which are free radicals, which reduces the intensity of redox reactions. The fact is that with excessive oxidation, substances are produced in the body that prevent the elimination of toxins, toxins, as well as the breakdown of fat.
Antioxidants play a protective role. Their action is aimed at inhibiting the process of uncontrolled reactions associated with the formation of free radicals and lipid oxidation in membranes at the cellular level.
Antioxidants include vitamins C, A, E, K, iron, sulfur compounds, selenium. All of these compounds are found in apples.
Once in the body, they react with reactive oxygen species and convert them to non-aggressive radicals and hydrogen peroxide. Subsequently, already processed forms decompose into ordinary oxygen and water, helping maintain tissue tone and collagen production.
Polyunsaturated acids Omega-3 and Omega-6 are also responsible for the regulation of excess weight. First of all, these compounds regulate the performance of the brain and blood vessels. Their presence in the diet allows you to reduce cravings for sweets and flour products. In addition, with diets, as a result of reducing the consumption of most products familiar to the body, a change in the hormonal background is observed, which leads to a deterioration in the quality of sleep and a decrease in stamina.
Omega-3 and Omega-6 quickly fill the body's need for fats, which has a beneficial effect on the work of the endocrine system. These compounds also participate in digestion processes, accelerating metabolic processes, which is very important when losing weight.
Did you know? People who suffer from dental diseases are more prone to gaining excess body weight. This is due to the fact that the chewing apparatus is not able to chop food qualitatively, as a result — metabolism is disturbed, since the stomach does not completely cope with the digestion of large pieces.
B vitamins are involved in the construction of cells of most systems and organs. They are helping improve the central nervous system, on which, in fact, the functionality of the whole organism depends. In addition, they take part in building muscle corset cells and enhancing immunity.
The composition of apples also includes fiber, which takes a lot of calories to digest. It helps to cleanse the body of toxins. Apples are 80% water, which has a refreshing effect on the body and allows adjust the water-electrolyte balance for weight loss. Organic acids help regulate the liver and improve intestinal motility.
Pectin compounds have a sorbing effect, which allows you to effectively remove toxins in a natural way. Mineral salts and a large amount of tannins contribute to increased absorption of vitamins by the tissues of the body.
Important! More vitamins and fiber are found in apples that have not reached physical maturity, i.e. still greenish.
The main rules of the apple diet
There are several basic rules regarding apple diets:
- Diet should not exceed the time of 7-10 days.
- With an apple diet, other fruits must be excluded from the diet, otherwise there is a high risk of provoking gastrointestinal dysfunction, which is quite difficult to recover later.
- You need to eat fruits fresh and always with a peel.
- With a long diet, the consumption of apples is not limited to + the use of other dietary products in boiled, steam or liquid form (soup, meat, cereals, vegetables).
- With a mono-diet (no more than 2 days), the consumption rate is 1.5–2 kg / day + a complete restriction on any other products except water and tea, in some diets - kefir or unsweetened yogurt.
- Mandatory is the use of a sufficient amount of water - at least 2 l / day.
- Do not eat apples in any form before bedtime. The last time in the evening is allowed to eat fruits, no later than 2-3 hours before bedtime.
Video: Apple mono-diet (1 day)
Apple diet is one of the most common among ordinary people. It has practically no contraindications and rarely causes side effects if it is properly approached for its use.
