Most of us are familiar with the many health benefits of apples. But did you know that the fruit can also be used to shed those unwanted pounds? According to a recent study, consuming just two apples each day can help you lose weight.
Published in the journal Obesity, the study focused on 12 participants who each had at least 30 pounds to lose. For the experiments, the participants were put on a weight-loss diet that consisted of a variety of foods, including salads, organic potatoes, and meat. But one of the primary foods on the diet was apples. To encourage them to eat the fruit, the participants were given a free weight scale with the purchase of a month’s supply of the diet food. They also had the option of purchasing additional apples to take home at the same price as a single apple back then.
During this time, the researchers monitored the participants’ weight, appetite, and energy levels. At the end of the month, the participants who ate the majority of their meals containing apples lost an average of 1.5 pounds more than those who did not eat the fruit. The participants who consumed the most apples also reported feeling fuller for longer, and they experienced a greater decrease in their appetite. The participants also felt that the diet overall was easier to follow because of the food’s higher palatability when compared to other foods on the diet regimen.
While this small study provides some evidence that eating apples can help in weight loss, there is still no concrete proof that the fruit can cause weight loss. Moreover, it is not clear what kind of apples would be most effective. To find out, experts at the Harvard School of Public Health conducted a series of experiments to identify the relationship between weight and apple consumption.
The Harvard Study
In the first part of the study, the researchers compared the effectiveness of apples in comparison to a placebo (non-apples) in inducing weight loss. They found that, of the 12 participants, nine experienced a significant drop in their body mass index (BMI), a measure of overall body weight relative to height. They also experienced a significant decrease in their waist circumference and their hip circumference. The participants who ate the apple-based diets also reported feeling fuller for longer and feeling more satisfied after each meal. Those who consumed the placebo experienced none of these effects.
Further experiments divided the participants into two groups. The first group ate apples every day during the first week of the study, while the second group did not eat any apples until the end of the study. At the end of the week, the participants who ate the fruit-based diet reported losing an average of 1.5 pounds more than those who did not eat the fruit during the second week. The results were the same in the third week, with the exception that the participants who did not eat the fruit at the beginning of the study lost an average of 1.4 pounds more than those who started eating apples at the beginning of the study.
Based on these results, the researchers concluded that there is some evidence to suggest that eating apples can facilitate weight loss. However, more studies are needed to determine how eating apples affects our body’s weight. Moreover, it is not known whether certain types of apples are more effective than others in causing weight loss.
Which Apples Are Best For Weight Loss?
While all apples can be used to lose weight, not all apples are created equal. In fact, each apple variety has its own distinct advantages. For example, research indicates that the tartness of the fruit can diminish the sweet taste that we sometimes experience. Moreover, some studies have suggested that the fruit’s sourness can help slow down the digestion process, providing your body with more time to utilize the food’s nutrients. Because of these properties, I like to think of apples as being a “slow-release form of energy” that nourishes the body and boosts the immune system while also helping to flatten our stomachs and reduce our waistlines.
The Benefits of Tart Apples
One of the most effective types of apples for weight loss is tart varieties. These types of apples have shown to help improve blood pressure and cholesterol levels, as well as reduce the risk of type 2 diabetes. Because of this, I think of tarts as being “heart-healthy” fruits that can be eaten daily to maintain a healthy weight. They also make wonderful dessert options and are perfect for cooking and baking.
Mature Varieties For The Mix
Another type of apple that is great for weight loss is a mature variety. Just like a tart apple, a mature apple can help to improve blood pressure and cholesterol levels. However, it also has an agreeable crunch that makes it perfect for mixing into a variety of food items. Because of this, I think of mature apples as being a combination of tart and sweet flavors that are perfectly balanced. When eaten alone, they provide a chewy texture that is great in a sandwich or a cake, while also contributing to my waistline reduction efforts!
While it is exciting to see the possible health benefits of eating apples, it is also important to be mindful of some of the practical considerations. For instance, because some types of apples are more effective than others in reducing our body weight, it is necessary to determine what kind of apples would be best for your individual needs. Moreover, it is also essential to be mindful of how you consume the fruit once you start losing the pounds. Do you eat it as a snack after your workout? Or do you incorporate it into your diet as part of your morning meal? It is also important to be mindful of how you store the apples once you start losing the pounds. Can you keep them in the refrigerator for easy access? Does the cold environment make the fruit easier to digest? These are all important questions to ask yourself before starting an apple diet regimen.
There are also some things that you should avoid while on a diet that includes apples. Experts at the Harvard School of Public Health warn against eating too many apples because the fruit’s sugar can cause tooth decay. Moreover, they also suggest that eating too many apples can disrupt the body’s vitamin C levels, which can lead to serious health problems. Finally, the fruit is known to cause gastrointestinal distress in some people. This can be caused by the fruit’s high acidity or the fact that it contains a chemical called “cyanide.” In any event, it’s important to be mindful of these issues before starting to eat apples on a regular basis.
As you can see, there are many different types of apples. Each fruit has its own unique advantages when it comes to weight loss. However, if you are interested in trying out a fruit-based diet for the purposes of reducing your waistline, I would recommend starting with tart varieties. These types of apples have been shown to help improve blood pressure and cholesterol levels, as well as reduce the risk of type 2 diabetes. Moreover, because some types of apples are more effective than others in reducing our body weight, it is necessary to determine what kinds of apples work best for your individual needs and goals. Lastly, it is also important to be mindful of how you eat the fruit once you start losing the pounds. Do you eat it as a snack after your workout? Or do you incorporate it into your diet as part of your morning meal? It is also important to be mindful of how you store the apples once you start losing the pounds. Can you keep them in the refrigerator for easy access?