Apples are sweet, juicy fruits that are usually allowed on diets and proper nutrition. Especially seasonal or green ones - they have less sugar. In fact, there will be no harm from moderate consumption of these fruits: they saturate well, enrich with vitamins, normalize the functioning of the gastrointestinal tract due to the abundance of fiber, and have a positive effect on the condition of hair and nails in women.
It is believed that apples help remove waste and toxins, and therefore promote weight loss. Their calorie content is low - about 50 kcal per 100 grams of fresh product (red ones can reach up to 60 kcal). Red, yellow and green apples contain: vitamins A, B, E, H, K, PP, magnesium, potassium, calcium, iron, zinc, phosphorus, iodine, natural and fatty acids, tannins and a lot of dietary fiber.
Can apples make you gain weight?
Apples are a very healthy fruit, regardless of whether you are on a diet or trying to eat healthy.
They are rich in potassium and magnesium, which have a beneficial effect on the functioning of the heart muscle. Apples contain calcium, which strengthens teeth, and iron, necessary for hematopoiesis.
These fruits are record holders for fiber content, it is presented in the form of pectin. This compound was discovered not so long ago, but it is already called a “body cleaner.”
Apple pectin removes toxins and toxic compounds, therefore, cleanses the body of unnecessary deposits and thereby helps to lose weight.
Apple Nutrition Results
If you do everything correctly, you can lose from 1 to 2 kg per day.
But! To burn calories faster, you need to move more. If you already go to the gym, great. If not, remember the basic advice from trainers: at work, get out of your chair from time to time and do a warm-up; when getting home, get off 1 stop earlier and take a walk; After turning on the TV, once again run around the house with a vacuum cleaner or a wet rag.
Even if you are tired, remember: the more pounds you lose today, the less tired you will be tomorrow, so don’t be lazy!
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Can you eat apples when losing weight?
Fruits have a positive effect on metabolism, so they should be included in the menu during the diet. From a medical point of view, they will bring invaluable benefits to the body:
Speed up metabolic processes;
Normalize the functioning of the digestive tract, relieve constipation;
Improve the composition of intestinal microflora;
Remove toxic compounds;
Accelerate the breakdown of fatty tissue.
Nutritionists have recently advised against getting carried away with fruits during weight loss. The fructose they contain is processed in the liver not into glycogen, but into fat. It enters the bloodstream and is taken up by fat cells. Despite the low calorie content of fruits, a person is forced to struggle with excess weight.
Apples, like other fruits, contain fructose, but they also contain another compound - ursolic acid. It is contained in apple peel. American researchers conducted a series of laboratory observations on rodents that were fed high-calorie foods. All animals suffered from obesity, metabolic syndrome and fatty liver.
The results of the experiment surprised scientists. Those rodents that were given apple peel extract to their food improved their health indicators. Despite the abundant diet, their weight remained within normal limits.
In addition, the proportion of muscles has increased. Study leader Christopher Adams explains the results by saying that ursolic acid leads to muscle growth. And the more muscles, the faster fat is burned.
Say no to apple diets
There is an opinion that a fasting day on apples will bring exceptional benefits to the body. You can fast once a month, but you should not follow the apple diet for a long time.
This diet leads to a lack of protein and a number of vitamins. Since the intake of salt into the body is limited, weight loss occurs due to the excretion of fluid. Excess fiber does not have the best effect on digestion.
After using the apple diet, many people were unhappy with the results.
If a person suffers from gastritis, then an exacerbation of the disease is guaranteed.
The apple diet belongs to the category of mono-diets. In fact, a person eats only carbohydrates and fiber; after such a diet, even strong-willed individuals break down. Moreover, it is not healthy foods that are used, but pies, cakes, and sweets.
How to properly eat apples when losing weight
The best time to eat fruits is 15-20 minutes before lunch. So, an experiment was conducted in Pennsylvania. For 5 weeks, men and women of normal weight ate apples shortly before their main meals. It turned out that during lunch their body absorbed 187 fewer calories.
Eating fruit before meals can help reduce calorie intake, says university researcher Julie Flood.
However, not all people can afford to eat apples on an empty stomach; with increased stomach acidity, they lead to abdominal discomfort. Also, you should not eat fresh fruit immediately after meals, as this will lead to increased gas formation.
Can I have apples at night? Of course, if there is nothing else in the refrigerator, it is not forbidden to snack on an apple. However, nutritionists advise against doing this because they contain a lot of carbohydrates.
In the evening, it is better to eat some protein food (cottage cheese or egg) to dull hunger. Set aside morning and afternoon hours for eating apples.
The recommended number of apples per day is 1-3 pieces. You should not consume more to avoid an excess of fructose in the diet.
What apples can you eat at night?
Not only fresh fruits are good for weight loss. If there are contraindications, they are even prohibited from being consumed, since they can cause harm to the body. The variety of apples is not particularly important; fruits can be alternated, especially when a special diet program based on apples is used for weight loss.
You should only choose a quality product and eat an apple at night. You should not eat those fruits that have filled supermarkets and are imported from abroad. A whitish coating is clearly visible on the surface of such fruits. These are preservatives that contain dangerous carcinogens, poisons, and toxins. It is enough to scratch your fingernail over such a fruit to make sure that there is or is no plaque. If you bought processed apples, you need to not only wash them, but also remove the skin with a clean knife.
Many people think that they need to eat a green apple at night. This fruit can be excessively acidic, and therefore pose a potential threat to the esophagus and the entire gastrointestinal tract. You can use such fruits in the winter, since they are most suitable for long-term storage. It is during the cold season that they become especially sweet and do not lose their beneficial properties and vitamin composition. But this does not mean that other apples cannot be used in a weight loss program.
Fresh apples at night on a diet - is it possible or not?
An apple at night can be fresh, but not sour. The same should not be consumed in the morning, on an empty stomach. Otherwise, you won’t have to wait long for ulcers or other dangerous conditions. You can eat fresh fruit only after meals to eliminate the negative effect of organic acids on the mucous membrane.
If there are no contraindications, you can eat apples at night, but this should be done after the main meal and only 2-3 hours before bedtime.
It is better to choose farm apples for your table, which contain a lot of useful substances. The store-bought version is not suitable because it contains sugars, which can cause weight gain if consumed for a long time.
Be sure to read: Features and contraindications of a fasting day on apples
Dried fruits
Is it good to eat apples at night on a diet? The dried version is less aggressive than the fresh one, but the sugar does not disappear anywhere in it, and therefore the product can be used, but only in moderation. A small handful is enough. The eaten product will not increase appetite, but will allow the body to be satisfied.
Dried apples can be used in combination with other dried fruits to make compote. This drink allows you to saturate the body with vitamins, amino acids, and valuable substances. You should not add sugar to the compote during the cooking process. Dried fruits in their pure form contain a lot of this component, and therefore additional sweetening can lead to an increase in the calorie content of the drink. If the compote is prepared using only dry and unsweetened apples, you can use stevia extract as a sweetener. It is healthy and contains no calories.
It is better to prepare dried apples yourself, for which it is recommended to use a special electric dryer. The finished product can be used as a complete snack.
Baked
Another product option for those who cannot use the fresh version. It is a fresh apple that is most often allowed on a diet, but at night it is better to try the baked or dried version. You can bake an apple with a drop of honey, which is placed inside the fruit - instead of the removed seeds.
You should not overuse honey. This is still a sweet component that adds calories to the apple. One teaspoon will be enough.
For cooking you can use a microwave or oven. Keep the fruit for only 10–15 minutes. at a temperature of 150–180 degrees. Serve warm or completely cooled.
Which apples are healthier during a diet?
Fresh apples will bring the greatest benefit; they have a high content of vitamin C, and the peel contains a huge amount of antioxidants. 5-7 apple seeds will deliver the daily requirement of iodine to the body.
Since not all people tolerate fresh apples well, doctors advise baking them. During heat treatment, some vitamins and nutrients are lost, but fruit acids are also destroyed, which negatively affect the stomach. If you put cottage cheese inside the apple or fill it with nuts, you will get a tasty and healthy dessert.
Dried fruits promote good digestion.
Soaked apples contain a whole range of useful substances, have a positive effect on the intestinal microflora, and are rich in ascorbic acid.
During the fermentation process, fiber acquires softer properties and is less irritating to the intestines. They can be safely used during the diet.
Dried apples are a concentrate of all the beneficial substances that fruits are rich in. However, the calorie content of the product is 300 kcal, so it is not recommended to get carried away with it. You can make a compote from the dried fruit or use it as a sugar substitute during tea drinking.
Contraindications
When deciding for yourself whether apples are ok at night, you should remember the contraindications to eating fruit. Among them:
- Gastritis, colitis, stomach ulcers. The composition contains organic acids, which, when ingested, negatively affect the mucous membrane and disrupt its integrity.
- Ulcers of the stomach and duodenum, erosion of the esophagus - these are the conditions that become an absolute contraindication to taking apples. Moreover, the fruits should not be consumed not only at night, but also at any other time until health is restored or a state of remission is entered.
- Allergic manifestations. The fruit becomes a powerful allergen, which is contraindicated for people with food allergies. If a negative reaction occurs even in non-allergy sufferers, you will have to refuse to take the fruits themselves, as well as juice, fruit drinks, compotes, and dried fruits based on them.
Only a doctor can give an exact answer whether you can eat apples on a diet before bed or whether you should choose another method to reduce overall weight. The doctor examines the patient, examines him and takes a medical history to give an affirmative or negative answer.
Apples on a diet (protein, buckwheat)
During the buckwheat diet, apples will help replenish the lack of vitamins in the body, especially ascorbic acid. Since the intake of sugar and salt is excluded, they will improve the taste of the porridge. There are 2 opinions on how to eat apples on a buckwheat diet. Some recommend eating them between main meals, others advise combining apples with porridge. They can be baked, boiled and eaten raw.
When following a protein diet, at the first stage apples are excluded from the diet; at stage 2-3 they are added to the menu in the amount of 1-2 pieces per day. It is better to choose sour varieties of fruit.
So, apples help in weight loss due to the presence of ursolic acid in the peel. 2-3 fruits a day will not harm your figure, but it is better to eat them in the first half of the day. However, it is not recommended to go on an apple diet: it is tantamount to starvation. After such a diet, weight gain is inevitable.
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Is it possible to lose weight by eating this fruit?
When using pears and apples in your daily diet aimed at losing excess weight, it is advisable to know when to stop and not neglect the advice of experts on this issue.
The norm is to consume the mentioned fruits in a volume of no more than 1 - 1.5 kg (on average, 5-7 pieces per day, depending on the variety and size of the fruit).
It is advisable not only to distribute the specified amount evenly over several main meals, but also to use these fruits as snacks between them.
Fragrant fruits can become the main element of a mono-diet, or you can, without a twinge of conscience, gorge yourself on them during fasting days.
It is not recommended to continue eating only apples for more than a week, as it can cause serious harm to the body.
The fruit is extremely rich in potassium and manganese, contains iron, and the seeds contain a significant proportion of iodine.
Apples are recommended for people with low hemoglobin and those who experience problems with blood pressure.
Most girls dream of getting a beautiful figure quickly, and it’s better if they need to eat delicious foods in the process.
If you ask a nutritionist whether you can lose weight on apples, you will get a positive answer.
However, professionals advise not to go on a mono-diet with a limited content of nutrients and more like starvation, but to include fruits with or without peel in your daily diet.
Before you create a menu for yourself in order to actively lose weight, you need to calculate the indicators of the products. In addition to proteins, carbohydrates and fats, you need to take into account the fluid content and glycemic index.
If you go by kilograms, then when using the apple mono-diet you can actually lose from 1.5 kg to 10 kg.
The summer season makes most fruits available. You can make salads from them and be sure that they contain nothing but vitamins.
Having received a positive answer to the question whether you can eat apples while losing weight, think about cooking them so that you don’t get tired of them.
We suggest you read: How to overcome jealousy or how to get rid of feelings of jealousy.
If you don’t know which variety is better for weight loss, then remember that sweet varieties have more calories. To lose weight faster, choose sour fruits.
What is effective and beneficial for one person is harmful for another. Before you lose weight on the apple diet, evaluate the condition of your body.
Coarse fiber, for example, can easily aggravate gastrointestinal problems. Apples are contraindicated for weight loss during pregnancy and lactation.
If there are no obstacles, then you can develop an individual nutrition schedule or use a ready-made one.
Weight gain is often caused by a slow metabolism, but there are ways to speed it up. Ginger with apple for weight loss is especially effective in the form of a cocktail.
It is used 125 ml half an hour before the main meal. Ginger is usually used in ground form, and the apple component can be represented by puree or juice.
This will not only give the desired result, but will also be beneficial for the body.
Apple diet
When working on your figure, it is important not to experience constant hunger, otherwise there is a high probability of failure. The apple diet for weight loss will lead to weight loss without any difficulties. The fruits are very tasty and create a feeling of fullness for a certain period.
Days 1 and 7:
- morning: 400 g;
- day: 300 g;
- evening: 300 g.
Days 2, 5 and 6:
- morning: 500 g;
- day: 500 g;
- evening: 500 g.
Days 3 and 4:
- morning: 600 g;
- day: 800 g;
- evening: 600 g.
Sour fruits will help only if there are no contraindications. If you have a duodenal ulcer, choose a different diet option. With gastritis, on the contrary, you should not eat sweet fruits, but it is not recommended to indulge in sour ones either.
Dietary products will help you lose excess weight if you prepare them correctly. Apples for weight loss can be baked, which will diversify your diet. This option will help reduce acidity, which will be more comfortable for the gastrointestinal tract.
A diet based on baked or steamed apples differs from the one based on fresh fruits only in the method of preparation. In a week of eating this way, you will be able to lose 3-5 kg of weight, which will not return if you then switch to the right diet.
Removing large quantities of kilograms accumulated over the years in a week is only possible with the introduction of some inconveniences to the body, which in some cases risk developing into serious health problems.
The apple diet for losing weight by 10 kg is also called non-standard and it is permissible to practice it once a month. In addition to fruits, it includes vegetables, rice, cottage cheese and other low-calorie foods.
Some people think this is a myth, but the fact remains – fat-burning products exist! Green tea, which triggers metabolism and is in a deplorable state, is one of these.
Apples for weight loss together with this tonic drink will be even more effective. Drinking an infusion of tea leaves will relieve the feeling of hunger that can torment someone who is losing weight.
The apple and green tea diet differs from the traditional one in that this aromatic drink replaces water.
Every girl wants to lose weight without pain. Drink freshly squeezed juice or homemade compote and lose kilos - what could be better? You will have to reconsider your diet, but there will be no need to starve.
The apple juice diet involves drinking 200 ml of the drink an hour before meals. Your brain will receive information that you are already full, which will prevent overeating and, as a result, defeat unnecessary pounds.
In summer, it is preferable to eat fresh fruits and berries, but in anticipation of the warm season, it is possible to dry or freeze them. A diet based on dried apples may include other dried fruits.
It can also be supplemented with nuts and will be part of your diet for the next week. Dried apples for weight loss are not used for mono-diets.
By eating only this product for 7 days, you will not achieve the desired effect.
The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and make recommendations for treatment based on the individual characteristics of a particular patient.
In addition to low calories, friends, it's important to pay attention to fiber. This is our most important friend when losing weight! After all, any weight loss one way or another begins with cleansing.
If you manage to achieve cleanliness of the intestines and normal functioning of the excretory systems, you can be completely sure that the body will be slim and attractive.
On one of the resources, I came across the idea that for the best effect you need to use processed apples, that is, in the form of purees and juices. I won’t shout that this is monstrous nonsense, the author just didn’t clarify what he was talking about.
Juices and purees should be fresh and raw, prepared immediately before meals. Options from supermarkets, which are more reminiscent of canned food, will not work. As a rule, they are stuffed with sugar, which is not comme il faut for a person losing weight.
Oh yes, now I can eat an apple a day and lose weight - thought the freeloaders. But no! So, my friends, nothing will work out. Of course, I'm all for it if you eat one or two apples every day.
Modern authors love to raise the boil out of the blue. So to speak, to keep the user's interest. Cool, I don't argue, but sometimes they just cross the line. So what am I talking about?
On one resource, I came across the idea that high fiber content can cause colic inside the abdomen. It also said that red apples are rich in iodine and therefore, in order not to cause damage to the body, you should eat no more than five of them a day.
Nightmare. Is it harmful to eat meat three times a day? People simply don't know what they are writing about. Don't pay attention to such statements!
The main indicator is your appetite. If you want 5 apples, eat 5. If you want 10, then eat 10. Your body is much better aware of nutritional issues (synthetics and narcotic substances do not count).
Apples at night: benefits and harms, rules of consumption
It's no secret that eating a hearty and filling dinner shortly before bed can have a negative effect on your body. For example, it can cause insomnia, nightmares, or provoke the appearance of extra pounds in body weight. Of course, first of all, this applies to fatty and heavy dishes filled with carbohydrates.
However, do not get upset ahead of time. You can have a snack before bed - the main thing is to know what. So, some fruits, berries and vegetables can be an excellent dinner for those who are used to eating at night. Our usual apples would be an excellent option.
Few people know that you can eat apples at night before bed. These fruits are rich in a wide variety of beneficial vitamins, minerals and trace elements. In addition, it is believed that green apples bring the greatest benefit, at the same time saturating the body and preventing it from gaining weight.
In this material you can learn more about the beneficial and harmful properties of apples, as well as how eating this fruit at night can affect your sleep.
Apples are a popular culinary product
It is believed that the birthplace of the apple tree, the fruits of which are apples, is Central Asia. However, today this product is popular and widespread in our country (as well as in the CIS countries, and throughout the world).
There is a huge variety of varieties and types of apples: Fuji, Antonovka, Medunitsa, Granny Smith, Semerenko and many others. Typically, varieties differ in their color (from burgundy to bright green), taste (from sweet to sour), size, consistency, structure and other indicators.
It is customary to prepare a wide variety of dishes from apples: jam and jam, mashed potatoes, strudels and other desserts. In addition, this fruit can be baked, used as a component for making compotes and juices, or eaten fresh.
The debate about the benefits and harms of eating fresh apples as a late-night snack continues. Proponents of a fruit night snack argue that the low-calorie natural product is unable to harm the body, but, on the contrary, will only improve the quality and duration of sleep. Opponents refer to the acid content in apples, which can cause unpleasant consequences for the body when eating fruit before bed.
However, one thing is certain - the main thing is to observe moderation. One can hardly expect negative consequences for the body from a small apple eaten at night, and a kilogram of fruit can lead to some disruptions in the body’s functioning (for example, difficulties in the digestive system or gastrointestinal tract), regardless of the time of day it is consumed.
How does the human body function at night?
The most active phases of the human body’s work occur during the daylight hours. At night, on the contrary, the body rests, recovers and gains strength. At night, during sleep, the human body is as relaxed as possible, the muscles are at rest.
At this time, the digestive system also rests, significantly slowing down its work. In this regard, nutritionists, scientists and doctors recommend refraining from eating excessively at night. At the same time, you can allow yourself a light, low-calorie snack consisting, for example, of berries or fruits. Apples are a great option.
Benefits of eating apples at night
Apples contain a large number of various vitamins, microelements and beneficial components. Let's take a closer look at the composition of this fruit.
Everyone knows that apples contain vitamin C, as well as vitamin B6 and potassium. All these components are important for the human body; they contribute to normal and healthy sleep processes. Vitamin C has a positive effect on the regulation of blood pressure in the body, improves respiratory processes, significantly lowers the amount of sugar in the blood, and also promotes relaxation and relaxation. The last argument is an important factor after a hard and busy day at work.
The harm of eating apples at night
At the same time, it is worth remembering that apples, like any product, are not ideal - they have not only beneficial, but also harmful properties. Thus, after eating the fruit, intestinal disorders of varying degrees of complexity may occur. The occurrence of such disorders is facilitated by the acids contained in fruits. These substances can lead to fermentation processes in the gastrointestinal tract.
In addition, stomach bloating may occur. This violation will immediately cause increased heart rate and sleep disturbances. It should also be noted that eating apples at night is contraindicated for those people who suffer from heartburn (increased stomach acidity).
It is also strictly not recommended to eat apples for those people who are allergic to this fruit. In addition, people who are allergic to birch blossoms should treat apples with special caution - this allergy goes “hand in hand” with an allergy to apples.
Dried and canned fruits
At this point, we have discussed the benefits and harms of eating fresh apples at night. But you should not forget that these fruits also exist in dried and canned form. Unlike fresh apples, eating processed fruits at night is not recommended at all. This especially applies to those people who have problems with the digestive system (for example, peptic ulcers or gastritis).
As you know, apples are one of the healthiest fruits. In this regard, they must be included in your diet if there are no contraindications for them. A few apples a day will not harm the body; on the contrary, they will normalize the functioning of the gastrointestinal tract, relieve stress, and reduce cholesterol and blood sugar levels. Eating apples as a snack before bed is a great idea. It has been established that they do not make you fat.
Apples will provide you with good quality sleep and rest due to the presence of serotonin in their composition. The sleep will be long and sound.
To learn about the benefits and harms of eating apples at night, watch the following video.
The right way out
The result of losing weight largely depends on the correct transition to your usual diet. By restricting yourself in food for some time, you should not ruin your achievements with unhealthy and fatty foods. It is difficult for the body to perceive such changes. Lost pounds can quickly return.
Eat as many vegetables or fruits as possible.
They come out of the diet gradually. On the first day, as many vegetables or fruits as possible are introduced into the diet; later, a small portion of fish or meat is included in the menu. For lunch they eat diet soup. Exiting the diet should last at least 3 days, and preferably 7.
Fatty foods and unhealthy foods are excluded from the diet.
It is recommended to periodically arrange fasting days - this will allow you to maintain the achieved results.
Is it possible to eat an apple before bed and what are the benefits of eating them at night?
You may be aware that eating at night can have a detrimental effect on your quality of sleep. This is especially true for fatty, spicy, heavy foods. But we have good news! There is one product that, on the contrary, promotes the production of vitamins and minerals responsible for sound sleep - a green apple - eating it before bed will help you get rid of hunger without feeling any guilt. Apples contain vitamins, minerals and antioxidants that are responsible for healthy sleep and below you will find more interesting information about this. We will answer the question of whether you can eat an apple at night, talk about its benefits and harms, and start with the nutritional value of this fruit and its effect on sleep.
Beneficial properties of apples
As you know, apples contain a considerable supply of vitamins, minerals and antioxidants, which not only increase overall immunity, but also have a beneficial effect on the body, protecting it from many diseases. The main share, namely 85.56 grams per 100 grams of apple weight, is water, which in turn helps maintain the body’s water balance. The presence of fructose in apples contributes to the energy enrichment of the body, nourishes nerve cells, and stimulates the active activity of brain endings. Vitamin K, of which there are 2.2 mcg per 100 grams in the fruit, helps the body absorb proteins and healthy fats faster and more efficiently, and stimulates kidney activity. Vitamins C and B activate the removal of toxins from the human body.
An apple will be useful for the liver with such an element as chlorogenic acid; 100 grams of pulp contains from 5 to 50 mg, depending on the variety. The presence of fiber (5-10% of the total mass of the fruit) and pectin substances improve the digestive system, accelerate metabolism in the stomach, and this eliminates such troubles as constipation and diarrhea. For people suffering from anemia, and for those who have an insufficient level of hemoglobin in the blood, it is necessary to eat apples regularly, since they contain such a necessary element as iron; there is approximately 0.12 mg of it per 100 grams of apple pulp. That is why, after a blood transfusion, in order to assimilate the “new” blood, doctors recommend eating apples and drinking apple juice.
In addition, studies have proven that among the antioxidants found in apples, there are polyphenols that can have a preventive effect on cancer. The set of benefits that we managed to find in this delicious fruit will certainly be necessary for children during the formation of their systems, and for pregnant women. This category of consumers needs a special dose of vitamins and immune protection.
Benefits of eating apples at night
Vitamins and minerals
Apples are rich in vitamin C, vitamin B6 and potassium. All these substances are responsible for healthy sleep and are very beneficial for the human body. Vitamin C lowers blood pressure, improves breathing, lowers blood sugar and helps you relax before going to bed. Vitamin B6 relieves stress and promotes fat burning during sleep. Potassium is an electrolyte responsible for a stable heartbeat and relaxation of the nerves during sleep.
Polyphenols
Apples, especially their peel, contain large amounts of polyphenols. Quercetin is considered one of the most important polyphenols - it lowers blood sugar levels and normalizes the breakdown of carbohydrates in the body. Thanks to this, the body takes longer to digest food and you do not feel hungry. Quercetin also reduces the risk of heart attack and lung cancer. It has a positive effect on the immune system and fights stress. Phlorizin is also a polyphenol and is responsible for blood sugar levels during sleep.
Fiber and water
It is known that apples consist of 85% water. About 15% of a medium-sized apple is fiber, which helps keep you from feeling hungry at night. Thanks to their insoluble fiber, apples retain water in the intestines and aid digestion. Water-soluble dietary fiber lowers blood cholesterol levels.
Fats, carbohydrates and calories
The fat and calorie content of apples is low. One medium-sized apple has about 95 calories. Apples slow down the process of sugar entering the blood. They contain natural sugars, as well as 10% of the required daily carbohydrate intake. Apples can be considered an excellent snack before bed.
Reduce the risk of heart disease
Studies have shown that apples lower bad cholesterol and increase good cholesterol. Thus, they affect heart health and reduce the risk of heart disease.
Helps get rid of excess weight
Is eating apples before bed good for weight loss? We have already said that apples are rich in fiber and other compounds that cause a feeling of fullness. If you eat an apple before bed, you can avoid problems with controlling your diet in the late hours. It is known that the pectin contained in apples promotes rapid saturation, which helps those losing weight, because. you will not feel hungry. Of course, losing weight is related to your overall health. It helps reduce the risk of many diseases, such as heart attack, stroke, high blood pressure or type 2 diabetes.
Beneficial effect on lung function
Studies have shown that lung function is much better in those people who eat at least one apple a day. This is possible thanks to phytonutrients, vitamin C and quercetin, a compound that reduces the risk of lung cancer.
Reduce the risk of cancer
This is one of the main properties of this fruit. Apples can significantly reduce the risk of cancer. Scientists have found that apple peels contain compounds that fight cancer cells in the intestines, liver and breast.
Increase sexual pleasure
The benefits of apples for women have been proven to increase sexual pleasure - another reason to eat an apple after dinner. Scientists have found that apples contain compounds similar to female sex hormones. Antioxidants and polyphenols promote blood flow to the genitals, which plays an important role in the emergence of sexual arousal. Experts are confident that the more apples women eat, the higher their sexual function and lubricant secretion will be.
Knowing all the benefits of apples, we can confidently say that eating apples before bed is good for health. If you haven't eaten apples in the evening before, now is the time to make them part of your diet. If you don't like apples, you can substitute apple juice because it has similar properties to the fresh fruit. However, it should be freshly squeezed apple juice, without various additives and sugar.
Let's eat apples!
Selecting the right variety of apples
The sweeter the apple and the more tender and loose its pulp, the higher the calorie content it contains. This means that the longer it will take to lose weight with the help of such fruits.
Sour apples with stubborn flesh that needs to be carefully chewed are best suited. For example, pay attention to the Anisovka and Simirenko varieties - their calorie content is 45 kcal per 100 g (for comparison: the sweet Golden varieties have 54 kcal and above). In addition, sour fruits contain more organic acids that accelerate metabolism, as well as dietary fiber that is useful for removing toxins.
Sample menu for the week
No matter how positive reviews, before and after photos stimulate you, nutrition on the apple diet is limited, so many women find it difficult to last through this entire week. Before buying the products listed below for 7 days, check yourself by doing apple fasting days. They will tell you whether you can withstand such a diet.
Important! Both during fasting and on a diet, choose fruits weighing up to 150 g, no more. Each such fruit contains no more than 87 kcal.
Also, on an apple diet, you should completely eliminate coffee.
Half an hour before and after meals you should drink water. But don’t do it greedily, sips should be slow and small. The last water intake is before 8 pm.
Monday
- Breakfast . 2 apples and a cup of tea (preferably green). Of course, you should not consume sugar, but you can sprinkle the fruit with a small amount of chopped nuts and sprinkle with lemon juice.
- Dinner . 100 g fish (baked, boiled in water or steamed) + 2 baked apples. Dietary option: hake, pollock, river fish. You will have to give up fatty mackerel or salmon for now.
- Afternoon snack . Puree of 2 grated apples or apple smoothie.
- Dinner . A glass of kefir + 1 apple.
Tuesday
- Z. _ Egg (boiled or raw, an omelet is also suitable, but cooked without fat) + 2 apples + green tea.
- ABOUT . 100 g veal or beef (boiled) + 2 pureed (grated) apples. You can use non-carbonated mineral water as a drink. Rabbit meat is also suitable.
- P . A couple of baked apples (sprinkle them with cinnamon for variety).
- U. _ 100 g cottage cheese and 1 unsweetened apple. Many people who are losing weight use fermented milk with zero fat content, but nutritionists consider this a mistake - calcium from such cottage cheese (kefir, milk) is practically not absorbed, so these products are useless for the body. It’s better to buy full-fat cottage cheese and minimize its calorie content with a small portion.
Wednesday
- Z. _ Salad of 1 sour apple and 1 tomato (you can add a little onion and fresh herbs) + a piece of dark (rye) bread. Wash everything down with green tea.
- ABOUT . 100 g boiled chicken or turkey breast + 3 apples. Mineral water goes well with this lunch.
- P . A couple of baked apples. When cooking, you can pour a small spoon of honey into each fruit, but you should not overuse it (allow yourself honey 2-3 times a week).
- U. _ 120 ml kefir + 2 sour apples.
Thursday
- Z. _ Salad of grated (cut) 1 carrot and 2 apples + tea. Green, of course.
- ABOUT . 100 g veal (steamed or boiled) + 2 grated apples + mineral water.
- P . A couple of baked apples.
- U. _ 200 ml carrot juice + 2 apples.
Friday
- Z. _ Egg (hard-boiled, poached or steamed omelette) + a couple of apples + tea. Instead of an egg, you can prepare a small portion of boiled rice, but without oil (you don’t even have to salt it).
- ABOUT . 100 g of boiled chicken (it is better to cook the breast, it is not as fatty as the thigh) + grain bread (1 piece) + 3 apples + water, preferably mineral. Instead of bread, you can cook a small portion of oatmeal in water, and instead of apples, boil yourself beets and carrots, making a salad from them (use apple cider vinegar for taste).
- P . A couple of baked apples.
- U. _ 200 ml kefir + apple.
Saturday
- Z. _ Tea + 2 apples.
- ABOUT . 100 g of beef (it is better to boil, but if you don’t have enough patience, bake, lightly sprinkling with olive oil) + 2 grated apples + mineral water.
- P . 200 ml carrot juice and a couple of apples (baked).
- U. _ 100 g low-fat cottage cheese + unsweetened apple.
Sunday
- Z. _ Carrots + 2 apples + tea (if you’re tired of just green tea, add mint or use herbal tea, rosehip infusion).
- ABOUT . 100 g of boiled or steamed fish (preferably sea fish) + 2 grated apples + mineral water.
- P . A couple of baked apples.
- U. _ 200 ml of kefir + a couple of fresh apples, better sour ones.
How to escape hunger these 7 days
A too light diet is an advantage of the diet, because it is thanks to it that such impressive results are obtained. But at the same time, you will probably feel constant hunger.
There is no need to violate the strict menu. But you can curb your appetite with:
- additional apple, raw or baked (but preferably a medium one, and no more than 2-3 fruits per day);
- cups of tea (green with mint is more “slimming”, and tea with milk is better to “knock down” the appetite, but always 2-3 percent fat content);
- tricks - you can be distracted by jogging in the park, cleaning the house, reading a book (TV is worse; advertising and most films often show appetizing food, and the most high-calorie food at that).
Quitting the diet
You need to switch to your usual diet wisely. If yesterday you ate almost nothing but apples, today you shouldn’t buy a cake and fry a frying pan full of cutlets. Firstly, the body, accustomed to restrictions, “will not understand” this, and your stomach will ache. Secondly, the kilograms lost with such difficulty will again “stick” to the waist and hips in the first days.
- On the first “free” day, introduce more vegetables and fruits into your diet. Pay attention to foods with negative calorie content - zucchini, eggplant, broccoli, champignons (you can stew them with butter once a day or even fry them, preparing a moderate portion for yourself). Or eat the same carrots and beets, but with sour cream and yogurt.
- On the second day, allow yourself 1 serving of meat, more fish (or it could be the same 100 g, but a fattier product - say, salmon or pork), and for lunch, cook dietary vegetable soup.
- On day 3, instead of cottage cheese, prepare a casserole (for now - according to the easiest, “kindergarten” recipe).
That is, essentially speaking, if you add to the diet the correct, slow exit from it, then the apple nutrition system means restrictions not for 7, but for 10 days.
Having completely returned to a high-calorie diet, from time to time carry out apple (or malo-fermented milk) fasting days.
Useful tips
- It is better not to use salt during the diet. This technique will help remove more water from the body.
- Eliminate alcohol 100%
- As a “snack”, drink apple juice (but diluted with water in a 1:1 ratio). Of course, we mean homemade fresh juice, and not a purchased product containing sugar or glucose syrup.
- If a sharp reduction in diet causes dizziness and fainting, it is better to reconsider your menu. For example, cook porridge in the morning, meat with a substantial portion of vegetables for lunch, and only consume apples for dinner. Of course, this way you will lose fewer hated kilograms, but you will save yourself from the risk of unexpectedly fainting on the street or in the subway.
Products with which it is safe to expand the menu of the apple diet: greens and spinach, cereals (say, buckwheat), unsweetened berries and fruits (currants, grapefruits, pears), non-starchy vegetables (sweet peppers, tomatoes, cucumbers).
