Apple For Weight Loss: 4 Ways How The Wonder Fruit Helps Cut Belly Fat

They say an apple a day can keep the doctor away. But did they tell you that doing so could also keep those extra pounds at bay? Yes, you heard us. The juicy and crunchy fruit is one versatile wonder you need to include in your diet today! Apples are high in fibre that boost metabolic levels, help improve heart health and even regulate body's blood sugar levels by regulating the release of sugar. The pectin fibre present in apples and antioxidant polyphenols reduce levels of unhealthy LDL cholesterol, notes the book 'Healing Foods' by DK Publishing. They are also packed with several vitamin, antioxidants and minerals that promote healthy bones, teeth and skin. In addition to this, one of the most significant benefits of loading up on apples is its contribution to effective weight loss. Ask any fitness enthusiast and you would find apples finding a coveted place in their diet plan.

Here are the reasons why apple helps in weight loss

1. Good Source Of Fibre

Apple's impressive fibre content makes it a favourite of nutritionists across the globe. A medium-sized apple contains about 4 grams of fibre, which can alone account for 16 percent of recommended fibre intake for women and 11% for men. It is specifically abundant in pectin fibre that helps lower the body's absorption of excess dietary fats. It also keeps you full for longer. Bangalore based nutritionist Dr. Anju Sood says, "Fibre delays digestion, which helps you keep satiated and prevents you from bingeing on other fattening and sugar-laden foods. In the long run, this aids in weight loss." In addition to aiding digestion, the fibre also feeds the healthy gut bacteria, that in turn helps fasten your metabolism and facilitates weight control.

(Also Read: The F-Factor: How Fibre Can Help You Fight Fat)

Apple's impressive fibre content makes it a favourite of nutritionists across the globe

2. Digestion

Both green and red apples contain malic acid, which plays a fruitful role in digestion. Poor digestion may lead to weight gain. Consultant nutritionist Dr. Rupali Datta explains. "Bad digestion can lead to weight gain, as we are not able to absorb and assimilate our nutrients properly, moreover, it may not be able to eliminate waste from our body efficiently either. This may lead to slowing down of the metabolic rate, which makes it more difficult to burn calories properly." Abundantly loaded in pectin fibre, the soluble fibre, draws water from your digestive tract and forms a gel, helping to slow digestion and pushing stool through your intestines smoothly, thereby aiding both digestion and weight loss.

Apple helps in digestion and detoxification

3. Negative calorie fruit

Apple is a negative calorie fruit. And by that we don't mean it contains no calorie. Apples contain very low calories, about 50 calories per 100 grams; which means you can have as much of the negative calorie fruit as you like without significant weight gain, and that's because digesting these foods takes up more calories than what they inherently contain. Hence, minimalising calorie addition.

4. High water content and filling

Apple is one of the most filling and nutritious fruits you can tuck into your diet plan. The fact that it is rich in water, makes it a healthy snack. You would be surprised to know that a medium sized apple contains about 85 percent water. Eating water-rich fruits induces satiety without much calorie intake. What also makes the fruit so filling is its rich fibre content.

Apple is one of the most filling and nutritious fruits you can tuck into your diet plan.

You can sneak them in your salads, blend them into healthy and lush smoothies or have them alone, there is no dearth of options to all that you can do to your humble apple. Here are some of our favourite healthy and weight loss friendly recipes that you can try-

1. Apple Chia Seeds Smoothie

Easy-to-make and super quick, the delicious recipe needs just five minutes and three ingredients to spell magic. You can have it in the morning, or as an ideal evening snack.

(Also Read: How To Make Apple Juice At Home?)

Apples and chia makes for a healthy combo your belly sure to love

2. Apple And Walnut Salad (My Yellow Table)

Juicy and crunchy apples teamed with the ever-so nutritious walnuts. It is healthy and delicious at the same time.

(Also Read: Myths About Apple Cider Vinegar You Should Stop Believing!)

Apple walnut salad for weight loss

3. Jowar Apple Crumble

The all-time favourite apple crumble gets a healthy twist with the gluten free jowar. Make this delightful recipe at home with this easy-peasy recipe.

CommentsSo what are we waiting for? Time for the crunchy apples to raid the fruit baskets. Do share with us more apple recipes that are helping you cut down the bulge.

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.