Apple For Weight Loss:Only 4 Tips

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.
 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.

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.