The apple is one of autumn's most popular fruit and it is packed with nutritional benefits. The old adage, "An apple a day keeps the doctor away," does have valid claims, as a study published in JAMA Internal Medicine found out that people who eat apples are more are likely to take prescription drugs less than non-apple eaters.
Apples can also be good for weight loss and reducing the risk of obesity, as proven by another study published in the Nutrition Journal. The fruit contains fiber and polyphenols that can make the stomach feel fuller, so a person is less prone to overeating.
"Obese people have an out-of-balance gut," said food scientist Giuliana Noratto via Prevention. "So changing our gut bacteria via what we eat, making it similar to that of a lean person, could help prevent weight gain."
Below are some suggested ideas to incorporate apples into your daily diet to help with weight loss.
1.) BREAKFAST - Include apples for breakfast daily. If not slices of apples, you can make applesauce ahead of time to mix in cereals and oatmeal or spread on toast. Applesauce has only six calories per a tablespoon, according to Calorie King.
Ingredients:
6 apples
1 cup water
1 tablespoon lemon juice
1/2 cup honey, optional
1/4 teaspoon cinnamon, optional
Procedure: Peel a batch of apples and cut these into quarters. Place in a saucepan and then add the water and lemon juice. Bring to a boil, while making sure to stir the pot every few minutes. Once boiled, let it simmer for a few more minutes on low heat. Gradually add water if the sauce starts thickening and keep on stirring. After 30 minutes, turn the heat off and then add honey and cinnamon, if desired.
2.) SNACK - In the middle of the day, snack on raw apples with the skin on. That snack has only 53 calories, according to Calorie King, but it can be very filling, so you won't be tempted to snack on high-calorie food to satisfy your cravings.
3.) DESSERT - Enjoy an apple for dessert! If you're having ice cream, add slices of apple to give it texture and more flavor, or do this quick dessert recipe:
Ingredients:
1 apple, add more depending on servings
1 to 2 tablespoons of honey, add more depending on sweetness desired
Raisins, walnuts
A sprinkle of cinnamon
No sugar vanilla ice cream, optional.
Procedure: Slice the apples and place in baking pan. Add the honey and sprinkle the raisins, walnuts and cinnamon. Pop in an pre-heated oven set at 350°F for 10 to 15 minutes. Serve warm with vanilla ice cream.
