Health Benefits from Eating Apples

We always hear that an apple a day keeps the doctor away. Beyond that, research shows that it also helps your weight loss efforts by curbing hunger, reducing caloric intake and increasing fibre consumption. All of which when combined, can help you to lose weight especially when eaten before meals. The apple has long been said to be the healthiest fruit we have and is the second most popular fruit among Americans after oranges, with an average annual consumption of 7 pounds per person in 2005.

Aside from its delicious flavour, the apple provides several nutrients that contribute to weight loss. It helps to lower cholesterol, reduce inflammation and provide important anti-aging polyphenols. A large apple that weighs about 8 ounces contains 5.4 g of fibre or 22 percent of the 25 g Food and Drug Administration daily value.

The fibre in apples is primarily apple pectin, which slows the absorption of carbohydrates. That helps maintain a balanced blood glucose level that discourages weight gain and development of type-2 diabetes.

An apple a day also plays a vital role in the fight against obesity as seen by the result of a Penn State Study conducted by researchers at Pennsylvania State University. The subjects were 59 men and women who were brought to the test lab for five weeks. They were segmented into groups. One group consumed an apple before lunch, and the other groups were given applesauce, apple juice or nothing at all. The subjects who ate apples consumed 187 fewer calories during lunch, and the researchers suggest that eating a low-calorie food – like apples and other fruits, as well as soups or salads – at the beginning of a meal provides a feeling of fullness which results in less food consumption.

There were also researchers at the State University of Rio de Janeiro, Brazil, who conducted a study in which 400 women were placed into three groups and given oat cookies, apples or pears, respectively, at a rate of three times a day for 12 weeks. The subjects who ate oak cookies did not experience substantial weight loss; however, the groups that consumed either the apples or the pears lost an average of 1.21 kilogrammes, which is equivalent to 2.67 pounds, in the 12-week period. As a bonus, the group eating apples or pear also had lower blood glucose levels.

However, it is also advisable to not consume apples excessively. Although apples are healthy, they still contain calories and sugars, which may inhibit your slimming treatment when consumed with other food.

Top Weight Loss Drinks To Lose Weight Effectively

Take your mind off exercise and food to focus on what you should drink to lose weight. Here are top weight lossdrinks that will help you lose extra weight.

Water                            

Water not only quenches your thirst but also helps in weight loss, topping the list of weight loss drinks. Water boosts your metabolism and cleanses your body. Research had proven that drinking water before a meal ate less and subsequently lost more weight than those that did not. Here are some suggestions to increase water intake and lose weight by drinking water.

• Drink water before your meal to reduce food intake.
• Drink water when you feel the cravings for calorie-rich drinks.
• Adding some fruits to provide more flavours to your water might convince you to drink more.

Fruit Juice

Consuming fruit juice will help you to lose weight, as they are a healthier alternative compared to carbonated drinks. Here, you have a large variety of fruit juice to choose from, reducing the chances of you growing tired of drinking them. Go for natural fruit juices and drink them fresh. Avoid processed fruit juices or those with high sugar and calories content.

Vegetable Juice

Vegetable juice is yet another juice that helps in weight loss. Your appetite will be suppressed, and you get the required nutrients and fibre to keep you going strong. Additionally, you may feel fuller for a longer period. Go for vegetable juices that are low in sodium. Other health benefits you derive from drinking vegetable juice include an increase in energy and improved immune system. Opt for juice made from raw vegetables to lose weight and enjoy other health benefits and avoid processed vegetable juices.

Green Tea

The health benefits of green tea are well known. One of the main advantages, of course, is weight loss. Green tea boosts your metabolism. When your metabolism is faster, more calories can be burned, although the extent of the effect is dependent on the individual. EGCG in green tea cuts down the absorption level of fats you consume. Drinking green tea may also curb your appetite, leading to fewer calories being consumed.

Lemon Juice

Lemon juice has always been recommended for weight loss. Lemon is rich in acidic content, which lowers sugar absorption from the foods you consume. The lower level of sugar intake means that you will have a lesser amount of sugar converted into fat. Furthermore, lemon juice helps in absorption of calcium, which is stored in fat cells and enhances the ability to burn fat. Lemon juice reduces your hunger pangs due to the pectin present in lemon.

While weight loss can be achieved by drinking these juices, it is always best to exercise regularly. That would not only quicken the results but also keep you healthy.