An apple a day keeps the doctor away (English proverb).
According to experts, apples contain important vitamins and minerals, and fiber. Also, apples are low in calories and fat, and low in sodium. All these factors can help you lose weight, but in different ways.
For example, vitamins will benefit you, increasing health and vitality. Fiber helps you feel full longer because it expands in your stomach, so you take less food to satisfy your hunger. The low sodium content in the apple can be a good addition to a healthy diet. If you regularly maintain the body in a low sodium content, it will help prevent excess water weight, or retention.
Of course, these properties of the apple alone will not cause you to lose weight, so you need to lead an active lifestyle and help burn extra calories to speed up weight loss.
The role of pectin in weight loss
An important fact is that apples, berries and other fresh fruits contain in their skins a natural substance called pectin. Pectin is an element of the plant tissue, which is perceived as a carbohydrate that lacks calories. This is a reliable source of fiber, which is a major component of a healthy diet.
The main feature is that pectin limits the amount of fat your cells can absorb, putting a limit on the natural absorption. Pectin causes the stomach to clear more slowly. As a result, when you consume fruits with pectin, you feel satisfied for a long period of time. In turn, this means that you’ll eventually have to eat less, which leads to weight loss.
Studies conducted at the Rio de Janeiro State University (Brazil) reported that women who ate 300 grams of apples or pears (the equivalent of 3 fruit daily) lost more weight on a low calorie diet than women who did not add fruit to their diet. In addition, these fruit eaters consumed fewer calories overall, increasing their weight loss efforts. *
Recommended amount of apple consumption
Experts say that apples can be very good for quick weight loss, but do not get too carried away and follow the rule of “golden mean”. Eat fresh fruits in moderation. It can be very useful to have 3-4 apples a day as a snack and / or eating.
*Source: Nutrition. 2003 Mar;19(3):253-6.