The good old proverb, ‘An apple a day keeps the doctor away!’ hits really hard, and why should it not? We know that apples are a great snack for helping you lose weight.
Low in calories, high in fibre, and packed with essential nutrients, they help you stay full longer, curb cravings, and support digestion—all crucial for effective weight loss.
The secret lies in pectin, a type of fibre that slows digestion, prevents overeating and stabilises blood sugar levels. Plus, apples are naturally hydrating and have a low glycemic index, ensuring steady energy without unwanted sugar spikes. Their antioxidants and polyphenols further aid fat metabolism, making them a perfect addition to a weight-loss diet.
But how exactly do apples help you lose weight? Let’s dive into the science!
Table of Contents
- Can I Eat Apples For Weight Loss?
- Can Eating Apples Help One Lose Belly Fat?
- Which Variety of Apples Is The Best For Weight Loss
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Can I Eat Apples For Weight Loss?
Yes, apples can totally help with weight loss! They're packed with fibre and water and are super low in calories, making them the perfect snack when you're trying to trim off a few inches. Let’s look at their nutritional profile, which makes them a go-to for anyone looking to lose weight.
Nutrition for 1 Medium Apple (182g) | |
| Nutrient | Amount |
| Calories | 95 kcal |
| Sugars | 19 g |
| Fibre | 4.4 g |
| Protein | 0.5 g |
| Fat | 0.3 g |
| Vitamin C | 8.4 mg (14% DV) |
| Potassium | 195 mg |
| Vitamin A | 98 IU |
| Calcium | 11 mg |
| Iron | 0.1 mg |
| Magnesium | 9 mg |
Loaded with fibre, vitamins, and antioxidants, apples not only keep you feeling full, but they can also help your body burn more fat. In fact, according to a study, consuming apples in various forms has been shown to promote weight loss, with both animal and human trials indicating reductions in body weight and fat.
Let us look in depth why you should consider adding apples to a weight loss plan:
| 1. High Fibre | Foods like apples with high dietary fibre content have the ability to help you feel full for a long time and can boost digestion. |
| 2. Low-calorie & High Water Content | Apples — like many fruits and vegetables — have a high water content, which makes them low in calories and high in volume, making them a fantastic addition to weight loss plans.
Apples are about 85% water. Due to the high water content, you will eat an apple to make you feel full for longer and reduce the risk of overeating during meals. |
| 3. Low Glycemic Index (GI) | Apples have a GI score in the range of 32-38, depending on the variety, which makes them a low glycemic fruit.
This means they cause a slower, more gradual increase in blood sugar levels and give you stable energy levels. |
| 4. Contains Polyphenols | Apples contain polyphenols, which have antioxidant properties that may help support fat reduction, including abdominal fat. |
Also Read: Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan
Can Eating Apples Help One Lose Belly Fat? Expert Tips To Shed Belly Fat Fast
Eating apples won’t directly burn belly fat, but they can help as part of a healthy lifestyle. Here’s what actually works to lose belly fat, as recommended by our health expert:
1. Create a Calorie Deficit
To lose body fat (and belly fat), you have to burn more calories throughout the day than you eat. The easiest way to start is by cutting back on high-calorie foods and adding more movement into your day, whether that’s through exercise or just staying active.
2. Eat Whole, Healthy Foods
Apples are a great snack, but you need to eat a balanced diet, including whole foods—fruits, veggies, lean protein, and healthy fats. These foods will keep you full and are lower in calories compared to junk food, which is key to losing body fat.
3. Up Your Fibre Game
Foods like apples, veggies, and whole grains are packed with fibre, which helps keep you full longer and aids digestion. This helps reduce cravings for snacks, and less snacking means fewer calories, and that’s a win when trying to lose fat.
4. Get Moving with Exercise
Regular exercise is a must. You don’t have to do anything extreme. Simply doing cardio (like walking or running) will help you burn calories, and strength training (weights, bodyweight exercises) helps build muscle, which makes your body burn more calories even when you’re resting.
5. Get Good Sleep
Not sleeping enough or not getting proper, restful sleep can harm your metabolism and make you store more fat, especially around your belly. So, aim for 7-9 hours a night to keep everything running smoothly.
6. Chill Out and Reduce Stress
Stress raises cortisol, a hormone that can encourage belly fat. Try to find time to relax—whether that’s through meditation, yoga, or just some quiet time to yourself.
7. Stay Hydrated
You must drink plenty of water throughout the day, around 2-4 litres a day, for effective fat loss. It’ll keep you feeling full and help avoid bloating. Plus, it’s just good for overall health.
Also Read: 16 Fat-Burning Foods To Lose Weight & Get That Lean Figure!
Which Variety of Apples Is The Best For Weight Loss?
When you go through the season and try to find the best apples for your health, any choice will be good. The best apple for your health is the one you eat, so what is important is what matters.
Some of the best apple varieties for weight loss offer many health benefits, including:
| Apple Type | Calories (Medium Size) | Fibre Content | Benefits for Weight Loss |
| Green Apple | ~80 | ~4 grams | Low in sugar, high in fibre, keeps you full longer. |
| Sweet Red Apple | ~90 | ~4 grams | Naturally sweet, high fibre, great for curbing cravings. |
| Small Red Apple | ~80 | ~3 grams | Lower in calories, light snack, good fibre content. |
| Crisp Apple | ~80-90 | ~4 grams | High water content, helps with hydration and keeps you full. |
| Classic Red Apple | ~80 | ~4 grams | Lower in sugar, high fibre, satisfying without causing sugar spikes. |
Also Read: 10 Best Fat-Burning Exercises To Torch Calories Fast And Tone Your Full Body!
Dietitian’s Recommendation
Apples are a common snack for weight loss, and I strongly recommend eating the peel or skin of apples! Most of the fibre and nutrients are found in the peel, so skipping it means you miss out on these benefits. For a more satisfying and satiating snack, try pairing your apple with a small handful of nuts or a serving of Greek yoghurt or eat slices of apple with nut butter.
Dt. Lavina Chauhan
The Final Say
Apples are brightly coloured fruits that come with great nutritional value. Incorporating apples into your diet can be a simple yet effective way to support weight loss. Packed with fibre, vitamins, and antioxidants, they help control hunger, regulate blood sugar, and boost overall health. While apples won’t magically burn belly fat, they’re a great snack choice when combined with a balanced diet and regular exercise.
FAQs
1. Which fruit is best for weight loss?
For weight loss, the best fruit is the apple, thanks to its high fibre content, low-calorie count, and ability to keep you full longer.
2. How many apples a day to lose weight?
Eating 1-2 apples a day can help with weight loss as part of a diet with a calorie deficit due to their fibre content and low-calorie count. Just remember, moderation is key!
3. Are green apples better than red apples for weight loss?
Green apples are generally considered better for weight loss than red apples due to their lower calorie and sugar content, making them a healthier choice for those managing their intake.
4. Can apple juice help with weight loss?
Yes, apple juice can aid in weight loss due to its low-calorie content and high fibre, which promotes feelings of fullness and reduces overall calorie intake. Additionally, the polyphenols in apple juice may help improve gut metabolism and reduce body fat, particularly visceral fat.
References
- https://www.starhealth.in/blog/apple-for-weight-loss/
- https://www.medicinenet.com/are_apples_weight-loss-friendly_or_fattening/article.htm
- https://www.healthshots.com/healthy-eating/nutrition/apples-for-weight-loss/
- https://www.joinelevatenow.com/blogs/diet/is-apple-good-for-weight-loss
- https://evidation.com/blog/apples-for-weight-loss
- https://food.ndtv.com/weight-loss/an-apple-juice-a-day-keeps-the-belly-fat-away-new-study-claims-3699706
- https://www.probashirdiganta.com/en/news/can-apples-help-lose-belly-fat
- https://oladoc.com/health-zone/best-time-to-eat-apple/#What_Is_The_Best_Time_To_Eat_Apples
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