A diet with Apple – For those of you who want to lose weight, it is advisable to eat less fatty foods and eat more fruits that are rich in nutrients, but low in calories.
Not only can it reduce the risk of various diseases, but apples can also help you lose weight. Not without reason, apples are used as a snack that must be consumed while on a diet.
Because apples contain 0 percent cholesterol and total fat. In addition, apples can also provide various nutrients that the body needs to stay healthy.
Content of Apples
It’s no secret that fruits contain lots of nutrients in them. No exception also for apples. In 100 grams of apples, at least contain the following nutrients:
- Calories 58 cal.
- Water 84.1 grams.
- Carbohydrates 14.9 grams.
- Protein 0.3 grams.
- Fiber 2.6 grams.
- Vitamin A 90 micrograms.
- Vitamin B1 0.04 milligrams.
- Vitamin B2 0.03 milligrams.
- Vitamin C 5 milligrams.
- Calcium 6 milligrams.
- Phosphorus 10 milligrams.
- Sodium 2 milligrams.
- Potassium 130.0 milligrams.
- Copper 124.20 milligrams.
- Zinc 0.3 milligrams.
Types of Apples
The low-calorie count and high fiber content make apples a good fruit for a weight loss program.
The American Journal of Clinical Nutrition explains that apple consumption can reduce daily calorie intake and encourage long-term weight loss.
1. Royal Gala
Royal Gala apples are a type of apple that is suitable for weight loss programs. The texture of this type of fruit flesh is quite crunchy with a taste similar to vanilla. In addition, the skin has a lighter color than other types.
The polyphenol content in the royal gala apple can help reduce weight and prevent cardiovascular disease due to fat accumulation and inflammation.
2. Pink Lady
The pink lady, also known as the crisp pink apple, is a premium type of apple suitable for diets.
The taste of this apple is unique because you will feel sour and sweet simultaneously in every bite.
100 grams of pink lady apples only contain 50 calories, without fat and sodium. This type is also called a good source of vitamin C for the body.
3. Malang Apples
Malang Apple is a type of apple that is recommended during a weight loss program. Manalagi apples, granny smith, and Anna are referred to as Malang apple types which are suitable for diets, you know Moms.
Three Reasons Apples are Suitable for Diets
1. Rich in Fiber
A medium-sized apple contains 4 grams of fiber. This amount meets 16 percent of the recommended fiber intake for women and 11 percent for men.
The amount of fiber is very high considering the low-calorie content. This makes apples very good for helping meet the recommended fiber intake.
2. Low-Calorie Density
Apples have a high water content. A medium-sized apple is made up of about 86 percent water. Water-rich foods are quite filling, so they often lead to reduced calorie intake.
The combination of water and fiber in apples makes them incredibly filling. In one study, apples were found to be significantly more filling than applesauce or apple juice when consumed before a meal.
How to Diet with Apple
1. The first day
You should consume about 1 to 1/5 kg of apples. On the first day, you are still allowed to eat breakfast, lunch, and dinner.
2. Second day
For a Diet with apple You can mix them with some vegetables such as carrots and beets which are processed into salads for lunch and evening. Don’t forget to add olive oil to it.
3. Third day
For the breakfast menu, you can eat 1 apple, 1 bread, and a boiled egg. For lunch, you can eat 1 apple and a cup of yogurt. Then, in the evening you can eat 1 apple and broccoli.
4. Fourth day
Almost the same as the third day’s menu. You just need to add some healthy vegetables and also consume celery soup.
The satiating effect of apples can reduce appetite and lead to weight loss.