Few apples a day – Keep the fat away
The fat loss wonders of apples...
Promising research results suggest a link between apples and weight loss (obesity), brain health (including Alzheimer’s disease), certain forms of cancer, lung and heart health and stroke. Apples are an excellent source of dietary fiber. In addition, apples are also a healthy source of antioxidants, which have been linked to disease prevention. Recent research links apple nutrients to an impressive range of health benefits:
Apples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. These can all help you to lose weight in different ways. The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger. Apples are a low-sodium food that can be a good addition to a healthy diet. Keeping your sodium low will help prevent excess water weight, or retention. And, the vitamins benefit you by increasing health and vitality. Of course, being active helps burn extra calories to speed up weight loss.
Role of pectin - How do these fruits help in weight loss?
Apples, berries and other fresh fruits contain a natural substance called pectin in their walls / skins.
Pectin is defined as a carbohydrate that lacks calories. It is also a reliable source of fiber, which is a prime ingredient of a healthy diet.
Pectin limits the amount of fat your cells can absorb, putting a natural limitation on the amount of fat your cells can absorb. Pectin, once in your system, also has a water binding property i.e. it absorbs watery substances, and these watery substances in turn bombard the cells and make them release fat deposits. Eventually, pectin causes the stomach to empty more slowly. As a result, after you consume pectin, you feel satisfied for a lengthy period of time. This means that you will ultimately eat less, leading to weight loss. Research has shown that a small dose of pectin will do the trick—as little as a single teaspoon can enable you to feel satisfied.
Similarly, soluble fiber, like pectin from apples, may reduce the inflammation associated with obesity-related diseases and strengthen the immune system, according to a study from the University of Illinois. Lab animals fed a low-fat diet with either soluble or insoluble fiber showed distinctly different responses when their immune system was challenged, with the soluble-fiber-fed animals displaying the less sickness and a faster recovery rate than the other animals.
Research & scientific studies
Research from the Rio de Janeiro state university reported that over-weight women who just ate 300 grams of apples or fresh pears (equivalent to 3 fruits daily) lost more weight on a low-calorie diet than women who didn’t add fruits to their diets. Also, these fruit eaters consumed fewer calories overall, boosting their weight loss efforts.
(Nutrition. 2003 Mar;19(3):253-6.)
In addition, apple product consumers are likely to have lower blood pressure and trimmer waistlines, resulting in a reduced risk of metabolic syndrome, a cluster of health issues related to diabetes and heart disease.
Apples & anti-oxidants
The United States Department of Agriculture (USDA) categorized three specific varieties of apples among the top 20 antioxidant sources. While the study highlighted three apple varieties in particular, all apples contain beneficial
levels of antioxidants and have other healthful nutrition properties. Two-thirds of an apple’s antioxidants are found in its peel.
Recommended quantity for apples' consumption
While apples can be very good for fast weight loss, one should not get too carried away. Eat them in moderation. Maybe, eat 3-4 apples a day as snacks and/or before meals.
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