can apples help me lose weight?

 How Apples Help You Lose Weight & Get Healthy

Should I avoid fruit to lose weight?

Losing unwanted weight and keeping it off can be a tricky task. Most people find it hard to enjoy their weight loss journeys because they involve regular exercise, a healthy diet, and a shift from a lazy lifestyle. Some people try to shed extra kilos and maintain a lean body through a well-balanced diet alone. This means incorporating more nutrients, protein, and fibre in your diet. It is possible to make weight loss fun by enjoying your new diet.

Add flavour to your diet

Losing weight doesn’t involve just eating less or fewer meals. The most effective way to shed those unnecessary kilos is by following a healthy diet. And one of the best ways to start a healthy lifestyle is by eating more fruit. These natural goodies come in all shapes, sizes, colours, and flavours, making them easy and fun to add in your diet. Thanks to fruits, you no longer have to follow a bland diet. In addition to that, following a fruit based diet is one of the best ways to stay fit.

What are the best weight loss fruits?

Fruits contain little to no fat, which is why they are the ideal addition to your weight loss diet. They are packed with high levels of vitamins, minerals, fibre, protein, and everything else you need to stay fit and healthy. These low-calorie foods also help you keep heart disease, high blood pressure, and diabetes at bay. Here are some easily available fruits that are great for losing weight.

1. Bananas

This commonly found fruit is a favourite among gym addicts due to its high-calorie content, but don’t let that deter you. Although they have high calories, bananas also give you a great boost of nutrients. This yellow fruit comes loaded with potassium, manganese, magnesium, antioxidants, vitamins, and fibre. It is also known to help regulate insulin levels in your system, making it the ideal snack for people with diabetes. The fruit also helps fight cholesterol. 

Read more: 8 Proven Health Benefits of Banana

Bananas aid weight loss

Bananas make for great weight loss fruits because they can make you feel full for longer, reducing any unnecessary cravings after a meal. It’s easy to incorporate bananas in your weight loss diet by adding them to your oatmeal, fruit salads, muesli, millets, and smoothies.

2. Apples

These sweet juicy treats are the ideal weight loss fruits thanks to their high-fibre, low-calorie values. Apples help you lose weight because they make you feel full and are also known to keep you awake. Eating apples during breakfast or lunch will keep you feeling active throughout the day. These fruits are a great non-caffeinated way to stay awake. When eaten whole, apples can help control your appetite and reduce hunger. Reports have also shown that people who ate more apples had fewer issues with cholesterol. They are a delicious way to include more fibre in your diet. Add some apple slices to your cereal, salads, yoghurt, or oatmeal for a fibre-rich tasty meal.

3. Avocados

Avocados became popular thanks to millennial culture, but these fruits do a lot more than adorn a sandwich. These buttery fruits are rich in fat and calories, but that shouldn’t discourage you from including them in your weight loss diet. Studies have shown that avocados assist weight loss and adding them to your diet will ensure that you shed a few kilos and keep them from coming back. Avocados can help you feel full, decrease appetite, and resist cravings. This fruit is also known to combat high cholesterol and keep heart disease at bay. Avocados can be used in smoothies, dips, salads, or even in place of margarine or butter on toast. Keep in mind that avocados are high-calorie fruits, so make sure to indulge in them once in a while.

Read more: 12 Proven Health Benefits of Avocado Fruit

4. Berries

Blueberries, strawberries, and raspberries are tasty fruits that improve any meal or snack. These berries contain high amounts of vitamins, minerals, manganese, and antioxidants while being low on the calorie scale. Strawberries are loaded with vitamin C and manganese, and blueberries contain a high amount of vitamin K. Berries also make you feel full very quickly, which is why you should add them to your diet. These fruits help reduce cholesterol and blood pressure levels. They also have anti-inflammatory properties. Berries are delicious and can be eaten whole or in smoothies, salads, or baked dishes.

Berries

5. Melons

Some of the best weight loss fruits you can find on the market are melons. These fruits contain high amounts of water, which is why you feel full after eating even a small bowl of watermelon or honeydew. They also contain low calories, making them excellent fruits to add in your weight loss diet. Melons are packed with antioxidants, vitamins, potassium, and fibre, but they are also high on the glycaemic index. People with diabetes must exercise portion control while consuming melons. They are best eaten as they are or in salads, but you can also consume them as smoothies or fruit popsicles.

6. Grapefruit

Another popular weight loss fruit is the grapefruit. These delicious fruits are rich in vitamin C and vitamin A. Studies have shown that regularly eating grapefruit can help you burn tummy fat, reduce waist circumference, and regulate blood pressure levels. They are low on the glycaemic index, making them ideal snacks for people with diabetes. Another benefit of grapefruit is that they have the most fibre compared to other citrus fruits. Grapefruit can be eaten on their own, but you can also add them to salads or drink them as a healthy juice if you aren’t fond of the tart flavour.

7. Pomegranate

If you are looking for an antioxidant boost, then all you need is a pomegranate. These complex fruits are loaded with antioxidants like vitamins and polyphenols. They help boost your metabolism and keep unwanted fat at a distance. Pomegranate seeds improve your circulatory system and increase blood flow throughout your body. This fruit is also known to bring down LDL cholesterol levels in your system. Adding a handful of juicy pomegranate seeds to your daily oatmeal, salad, or yoghurt can help you shed a few kilos.

8. Papaya

Papayas have been a popular weight loss fruit for many decades. This fruit contains an enzyme called papain, which boosts your metabolism and breaks down food in your system. This prevents your body from retaining too much fat and helps you lose weight. It also helps reduce bloating and constipation. Papayas also contain high amounts of vitamin C, antioxidants, and flavonoids. You can eat papayas as they are or blend them into a smoothie.

Papaya

9. Kiwi

Kiwis have a high concentration of nutrients, making it a superfood among weight loss fruits. Each kiwi fruit contains large amounts of fibre, vitamin E, vitamin C, and folate. Eating at least two of these fruits a week can help burn belly fat and reduce your waist size. They also have a low glycaemic index, making them suitable for people with diabetes as well. Other benefits of eating kiwi fruits include improved cholesterol, improved gut health, and reduced blood pressure. People who are at risk of developing heart disease are advised to add kiwis to their diets. You can eat kiwis unpeeled or peeled and add them to salads, smoothies, or juices.

10. Pears

Pears are fibre-rich fruits that have high concentrations of vitamin C. They have the highest amounts of fibre compared to most fruits. This makes them the perfect fruit for people looking to lose weight. Pears are known to fight off coronary heart disease and type II diabetes. They are also effective in reducing cholesterol levels and improving cardiac health. Another fantastic benefit of eating pears regularly is that they give you a powerful energy boost. This property, along with its high fibre content makes pears a great food to include in your weight loss diet. You can consume pears raw in salads or add them to baked dishes like tarts or pies.

Fruits to avoid for weight loss

Fresh fruits are a great addition to a weight loss diet, but there are always exceptions. Although all fruits are healthy and have their own benefits, it is wise to avoid some of them if you want to lose weight. Most fruits are sweet and contain high amounts of natural sugar, called fructose. 

This sugar can negate your weight loss efforts as it can tip the scales of your diet’s glycaemic index. Controlling portions of high glycemic index fruits will also assist you in your weight loss journey. Here is a list of fruits you should restrict during your weight loss journey.

1. Mangoes

Mangoes are a great way to add a tropical element to your smoothie or salad, but they contain high sugar levels. These juicy fruits are rich in fibre and vitamins, but their increased sugar content can offset your weight loss effort.

2. Grapes

A grape smoothie sounds delicious, but it is advised that you keep a close eye on your portions. Grapes fall under the category of high-sugar fruits, which make them unsuitable as weight loss fruits. They do, however, contain significant amounts of vitamins and minerals and are known to combat heart disease and high blood pressure.

3. Figs

Fresh figs are a rich source of dietary fibre and have shown great results in reducing blood pressure and cholesterol levels. These fruits are a delicious addition to salads, smoothie bowls, and cereal, but they contain high sugar levels.

Read more: Figs: Benefits, Nutrition, Uses and Recipes

Make sure to avoid large amounts of this fructose-heavy fruit as it can cause you to gain weight and increase blood sugar levels.

Avoid figs for weight loss

4. Cherries

Another sugar-rich fruit not ideal for a weight loss diet is cherries. They contain exorbitant amounts of sugar, which is why they are perfect in pies and tarts. Although cherries are rich in vitamin C and other antioxidants, the high sugar levels can lead to weight gain. Cherries are also not ideal for diabetics and people with high blood pressure.

5. Dried fruits

Dried fruits such as raisins and prunes contain high calories because they are desiccated and don’t contain any water. These dried fruits contain higher amounts of calories compared to their fresher counterparts, which is why you should consume them in limited quantities.

Dried fruits

Bananas and avocados are high-calorie fruits and are known to promote weight loss, but it is important to remember to monitor your portions. If you consume these fruits frequently, they can offset your efforts to lose weight. All fruits are healthy, but the key to a fruit diet for weight loss is quantity.

Summary

Eating more fruit instead of junk food is a great way to lose weight. Choosing the right fruit will ensure that you lose weight and keep it from coming back. Most fruits are low in calories, which is why you should include more of these natural treats in your daily meals.

Most fruits are fiber-rich foods that boost your metabolism and promote weight loss. They also come with high amounts of vitamins, minerals, and antioxidants, everything you need to feel healthy and young. Another reason why fruit is better than junk food is that it keeps you feeling full much longer. This prevents you from eating too much and helps you avoid snacking on unhealthy foods.

Sugar is the biggest culprit behind weight gain and obesity among people of all age groups. Eating fruits regularly helps you ward off cravings for sugary or high-calorie processed foods. Consuming a moderate amount of fruit every day will help control your appetite and give up the unhealthy habit of snacking on junk food.

The key to a fruit diet for weight loss is moderation. Keep an eye on your portions so you can get the most out of these delicious foods.

Frequently Asked Questions(FAQs)

Q. What fruit burns the most fat?

A: Fruits with high fibre such as apples, pears, melons keep you full for longer in spite of containing fewer calories. These fruits, combined with a low fat diet, can help burn fat. Including high-fat avocados can also help get rid of unwanted body fat provided the overall fat intake is controlled.

Q. Is pineapple good for weight loss?

A: Pineapple contains an enzyme called bromelain which helps in proper digestion, thereby improving metabolism and helping in weight loss. However, pineapple contains natural sugars so portion control is key.

Q. What fruits help you lose weight fast?

A: Most fruits, when eaten in season and combined with a whole food diet with all nutrients, can help you lose weight. The key is to avoid processed and junk foods as well.

Q. Which fruits burn belly fat?

A: Adding fruits rich in antioxidants like kiwis and grapefruit have known to help burn belly fat. Adding a regular exercise routine along with fruits and other whole foods will give substantial results.

How can I burn 1000 calories?

Have you ever gotten to a point where when you look at your calendar, and the summer is coming faster than you are losing weight? Well, you are not alone. Most people want to have that summer body ready by the beginning of summer and don’t think they have enough time to do so; that is where we, BetterMe, come in. The key to losing weight is burning more calories than you consume. Some workouts burn more calories than others. In this read, we shall look at the safest and fastest way to burn  1000 calories.

BetterMe

Understanding The Concept Of Burning Calories

When it comes to increasing how many calories you burn, there are two things you need to manipulate, and those two things are time and intensity. When it comes to time, the longer you work out or exercise, the more calories you burn. The less you work out, the fewer calories you burn. 

In terms of intensity, the harder you work out, the more calories you burn and vice versa. Therefore, if you work out harder and for longer, the more calories you can burn. Just from that, it means that any exercise, workout, or activity can become a 1000 calories workout depending on how long you do it and how hard you do it. 

People have different schedules and different timelines. Not everyone has too much time to work out, yet they want to experience the expected results, and that is possible because there are exercises that burn 1000 calories faster than other exercises. 

Factors That Affect The Number Of Calories You Can Burn 

When it comes to the individual level, the number of calories you burn will depend on the number of factors. Here are the factors:

Weight

Your weight will play a role as to how many calories you can burn in a period. If you have higher body weight, you’ll burn more calories per every minute of working out compared to a person who weighs less. This is because it takes you more energy to move while working out than a lighter person (3).

fastest way to burn 1000 calories

Fitness Level

How fit you are will also impact how many calories you can burn. The more fit you are, the fewer calories you will burn when compared to a person who is less fit while both of you are doing the same exercise. The reason for this is the fact that your body is more conditioned, and that translates to your heart and lungs being able to work more efficiently to supply fresh blood and oxygen to your working body (3). A less fit person’s body is not this efficient hence burning more calories. 

Gender 

In terms of gender, men tend to burn more calories than women. The reason for this is the fact that men are more muscular than women (5). Muscles have a higher resting metabolism compared to fat mass; hence they burn more calories while at rest and while working out. 

Genes

Your genes also play a role in how many calories you burn per workout. Those with good genes can burn more calories for doing less (5). That’s why you see some people can lose weight so fast while doing the same exercises you are doing. 

Age

The younger you are, the more calories you can burn from a workout. A person’s DNA changes as they grow older, they have a slower metabolism, and so on. That is why it is harder for older people to lose their big bellies or weight in general compared to young people (5).

Lean and toned-up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!

See also  Physical Activity Vs. Exercise: What’s The Difference And Does It Matter?

fastest way to burn 1000 calories

Dangers Of Burning 1000 Calories Fast

Although the goal is to lose as much weight as you can in the shortest period, burning as many as 1000 calories is not recommended to everyone as it can result in health complications. Here are some groups of people who may cause themselves harm by trying to lose 1000 calories fast.

People Who Overtrain (3)

When you overtrain without giving your body the required time to recover, you are putting yourself in more harm than benefit. For most people, in order to lose 1000 calories fast, maybe in a day, they’ll have to overtrain. It is also important to know that trying to burn 1000 calories in a short period can lead to injuries from the fact that you are doing too much. 

People In Very-Low-Calorie Diets And Low-Calorie Diets (3)

People on these diets should not aim to burn these many calories in a day. You need calories to support normal body functions like breathing and the likes. If you are on a 1600 calorie diet and below, burning 1000 calories in a day will harm your body because you are not eating enough to support your metabolism. This can cause conditions like metabolic imbalances, heart complications, nervous system complications, and so on. 

Fastest Way To Burn 1000 Calories

Just as mentioned earlier, some activities and exercises burn more calories than others. Here are some exercises and activities that will have you burning 1000 calories the fastest.

fastest way to burn 1000 calories

 

Jumping Rope

Most people used to jump rope when they were small, but did you know this fun activity can help you burn 1000 calories fast. This is from the fact that jumping rope burns so many calories, and it is among the highest calorie-burning exercises. If you weigh somewhere between 125 pounds and 185 pounds, you can burn between 10 calories to 14 calories for every minute of jumping rope. The best part about this calorie-burning activity is that it is, first of all, fun.

Secondly, it is not expensive as the only thing you need to buy is a skipping rope.

Eat One Apple a Day, See What Happens to Your Body

Thirdly, it can be done at any time and any place since it only requires little space to do it. If you are 125 pounds, it will take you 100 minutes to burn 1000 calories by jumping rope. If you are 185 pounds, it will take you 67 minutes to burn 1000 calories. That is why most people are recommended to jump rope if they are trying to lose weight. 

Running

Running is more demanding compared to jogging or taking a walk. It is tiring as you have to be going at a speed of 5 miles per hour or faster for it to be considered running (3). Anything less is considered jogging. It goes without saying that the faster you run, the more calories you burn, as that is one way you can increase the intensity of this simple activity.

Another way is by choosing terrains that are a little bit difficult, a good example being hilly terrain. If you weigh 125 pounds and you run a 10-minute mile at the speed of 6 miles per hour, you will be able to burn 600 calories for every hour (3). If you weigh 185 pounds and you run a 10-minute mile at the speed of 6 miles per hour, you will be able to burn 888 calories in an hour. (2) At the rate described, it would roughly take a person between 68 minutes to 100 minutes to burn 1000 calories.

fastest way to burn 1000 calories

 

See also  Walking 4 Miles A Day: Benefits And How To Maximize Your Results

Cycling

Cycling is another fun yet tiring way to burn 1000 calories fast. This is a good calorie-burning exercise, especially if you like adventures as you can just pick up your bike and go explore the countryside. Cycling involves a lot of muscles at once, and that is why it is a good calorie-burning activity. Just like running, the faster you cycle, the more calories you burn. If you choose terrains that are hilly and tough, you burn even more calories in a smaller amount of time.

When cycling at a speed of 14 to 15.9 miles per hour, it takes you about the same time it takes to burn calories as a person running at a speed of 6 miles per hour, depending on your weight, of course (3). A person weighing 125 pounds will burn 300 calories for every half hour, while a person weighing 185 pounds will burn approximately 420 pounds every half hour (2). It will take a 125-pound person 100 minutes, while it will take a 185-pound person 70 to 80 minutes to burn 1000 calories.

Read More: Does Cycling Burn Belly Fat? Here’s What Fitness Experts Have To Say

Rock Climbing

This is yet another reason why adventurous people lose weight without even struggling. Rock climbing is a fun activity for people who aren’t afraid of heights. This activity needs you to start small as you try to tackle higher rocks and mountains as you get good at it. It requires a lot of grip strength and it works every muscle in your body and that is why it is effective especially when it comes to burning calories. It takes approximately 60 minutes for a rock climber to burn 1000 calories (1).fastest way to burn 1000 calories

Swimming

Beach season is fun and can also be a nice time to burn those extra pounds that have been disturbing you. Swimming, just like most activities on this list, works so many muscles, and for this reason, it can be quite tiring. A person can burn 1000 calories in 90 – 120 minutes. Some different strokes and styles burn more calories than others. The butterfly stroke burns more calories than the freestyle stroke. Another way to burn more calories while swimming is to swim in very cold water. The reason for this is that the body burns calories just to keep your core warm, and hence that added to the calories you are already burning while swimming results in more calorie burn (4). 

Jumping Jacks And Plank Jacks 

These two variations of Jacks are quite effective when it comes to burning calories. These will help you burn approximately 600 to 1000 calories in an hour (5).

The Bottom Line

The list comprises some of the fastest ways to burn calories. Remember, burning 1000 calories is not recommended for everyone; hence before you start aiming to burn 1000 calories, you should first consult an expert to see if it is recommended for you to do so. Most of the activities on this list show you don’t have to do gym workouts to burn calories fast, as most of the activities on the list are fun activities you would enjoy with your friends and family.

What can I take to lose weight?

Are you an adult who has serious health problems because of your weight? Have you tried diet and exercise but haven't been able to lose enough weight? If you answered yes to these questions, a prescription weight-loss drug may be an option for you.

You should know, however, that prescription weight-loss drugs are used in addition to — not instead of — diet and exercise.

Who is a candidate for weight-loss drugs?

Your doctor may consider a weight-loss drug for you if you haven't been able to lose weight through diet and exercise and you meet one of the following:

Your body mass index (BMI) is greater than 30.

Your BMI is greater than 27 and you have a serious medical problem related to obesity, such as diabetes or high blood pressure.

Before selecting a medicine for you, your doctor will consider your history and health challenges. Then your doctor will talk with you about the pros and cons of prescription weight-loss drugs.

It's important to note that weight-loss drugs aren't for everyone. For example, prescription weight-loss drugs shouldn't be used if you're trying to get pregnant, are pregnant or are breast-feeding.

How well do weight-loss drugs work?

Prescription weight-loss drugs approved for long-term use (more than 12 weeks) produce significant weight loss compared with placebo. The combination of weight-loss medication and lifestyle changes results in greater weight loss than lifestyle changes do alone.

Over the course of a year, that can mean a weight loss of 3% to 7% of total body weight above that achieved with lifestyle changes alone. That may seem like a modest amount. But a sustained weight loss of 5% to 10% can have important health benefits, such as lowering blood pressure, blood sugar and triglyceride levels.

What you should know about weight-loss drugs

Mild side effects, such as nausea, constipation or diarrhea, are common. They may lessen over time. Rarely, serious side effects can occur. For this reason, it's important to thoroughly discuss treatment options with your doctor.

Weight-loss drugs can be expensive and aren't always paid for by insurance. Ask your insurance company about coverage.

Many people gain back some of the weight they lost when they stop taking weight-loss drugs. However, adopting healthy lifestyle habits may help limit weight gain.

How long does drug therapy last?

How long you'll take a weight-loss drug depends on if the drug helps you lose weight. If you've lost enough weight to improve your health and you haven't had serious side effects, your doctor may suggest that you take the drug indefinitely.

If you haven't lost at least 5% of your body weight after three to six months on the full dose of a drug, your doctor will probably change your treatment and may switch you to a different weight-loss drug.

What drugs are approved for weight loss?

Four weight-loss drugs have been approved by the U.S. Food and Drug Administration for long-term use:

Bupropion-naltrexone (Contrave)

Liraglutide (Saxenda)

Orlistat (Xenical)

Phentermine-topiramate (Qsymia)

Most prescription weight-loss drugs work by decreasing appetite or increasing feelings of fullness. Some do both. The exception is orlistat. It works by interfering with absorption of fat.

Bupropion-naltrexone

Bupropion-naltrexone is a combination drug. Naltrexone is used to treat alcohol and opioid dependence. Bupropion is an antidepressant and quit-smoking aid. Like all antidepressants, bupropion carries a warning about suicide risk. Bupropion-naltrexone can raise blood pressure, and monitoring is necessary at the start of treatment. Common side effects include nausea, headache and constipation.

Liraglutide

Liraglutide is also used to manage diabetes. Unlike other weight-loss drugs, liraglutide is given by injection. Nausea is a common complaint. Vomiting may limit its use.

Orlistat

Orlistat is also available in a reduced-strength form without a prescription (Alli). Orlistat can cause bothersome gastrointestinal side effects, such as flatulence and loose stools. You need to follow a low-fat diet when taking this medicine. Rare cases of serious liver injury have been reported with orlistat. However, no cause-and-effect relationship has been established.

Phentermine-topiramate

Phentermine-topiramate is a combination of a weight-loss drug (phentermine) and an anticonvulsant (topiramate). Phentermine has the potential to be abused because it acts like an amphetamine. Other possible side effects include an increase in heart rate and blood pressure, insomnia, constipation, and nervousness. Topiramate increases the risk of birth defects.

Phentermine by itself (Adipex-P, Lomaira) is also used for weight loss. It's one of four similar weight-loss drugs approved for short-term use (less than 12 weeks). The other drugs in this group aren't widely prescribed.

The bottom line

Weight-loss drugs aren't an easy answer to weight loss. But they may help you make the necessary lifestyle changes to lose weight and improve your health.

Why is weight loss slow?

Just because your weight loss has stalled, don't revert to bad habits. These tips can help you restart your weight-loss plan.

By Mayo Clinic Staff

You've been working hard to follow a healthy, low-calorie diet and improve your exercise habits. And your rewards have been watching your weight go down and feeling better. Now, however, for no reason you can identify, the scale has stopped budging. You've hit a weight-loss plateau.

Don't get discouraged. It's typical for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

What is a weight-loss plateau?

A weight-loss plateau is when your weight stops changing. Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose weight. Even so, most people are surprised when it happens to them because they're still eating carefully and exercising regularly. The frustrating reality is that even well-planned weight-loss efforts can stall.

What causes a weight-loss plateau?

During the first few weeks of losing weight, a rapid drop is typical. In part, this is because when you initially cut calories, the body gets needed energy by releasing its stores of glycogen. Glycogen is a type of carbohydrate found in the muscles and the liver.

Glycogen is partly made of water. So when glycogen is burned for energy, it releases water, resulting in weight loss that's mostly water. But this effect is temporary.

As you lose weight, you lose some muscle along with fat. Muscle helps keep up the rate at which you burn calories (metabolism). So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.

Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.

To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked at first may maintain your weight loss, but it won't lead to more weight loss.

How can you overcome a weight-loss plateau?

When you reach a plateau, you may have lost all of the weight you will lose on your current diet and exercise plan. Ask yourself if you're satisfied with your current weight or if you want to lose more. If you want to lose more weight, you'll need to adjust your weight-loss program.

If you're committed to losing more weight, try these tips for getting past the plateau:

Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules. For example, look at whether you've been having larger portions, eating more processed foods or getting less exercise. Research suggests that off-and-on loosening of rules contributes to plateaus.

Cut more calories. Further cut your daily calories, provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from constant hunger, which increases your risk of overeating.

Rev up your workout. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Guidelines suggest that you spread out this exercise during the course of a week. For even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories.

Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day. For example, walk more and use your car less, do more yardwork, or do vigorous spring cleaning. Any physical activity will help you burn more calories.

Don't let a weight-loss plateau lead to an avalanche

If your efforts to get past a weight-loss plateau aren't working, talk with your health care provider or a registered dietitian about other tactics to try. If you can't further decrease the calories you eat or increase your physical activity, you may want to revisit your weight-loss goal. Appreciate the weight you've lost. Maybe the number you're striving for is unrealistic for you.

Because you've already improved your diet and increased your exercise, you've already improved your health. If you're overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.

Whatever you do, don't give up and go back to your old eating and exercise habits. That may cause you to regain the weight you've lost. Celebrate your success and continue your efforts to maintain your weight loss.

What makes the body lose weight?

To understand the answer, it helps to remember that fat is basically stored energy. Your body converts fat to usable energy for your muscles and other tissues through a series of complex metabolic processes. This causes your fat cells to shrink.

These metabolic activities also generate heat, which helps maintain your body temperature, and waste products. These waste products — water and carbon dioxide — are excreted in your urine and sweat or exhaled from your lungs.

Can I eat apple empty stomach?

Doctors always say to eat apples on an empty stomach in the morning because iron, protein, vitamins are found in apples. In addition, carbohydrates are also found in apples. By eating apple in the morning, energy remains in the body throughout the day. In such a situation, we will tell you here that what are the benefits for your health by eating apple every morning on an empty stomach. Let’s know.

Nutrients- Apples are rich in fiber, antioxidants and vitamins. When apples are eaten on an empty stomach, the body easily absorbs all these nutrients present in the apple. The lack of essential nutrients in the body is fulfilled, a medium-sized apple also contains potassium and vitamin C.

Immunity- To fight against various diseases, it is necessary to strengthen the immunity of the body. You can strengthen your immunity by eating an apple every morning on an empty stomach. Apples contain vitamin C, protein and other nutrients, which increase immunity.

Heart- Heart health is also better by eating apples on an empty stomach. The fiber present in apple controls blood pressure. Apart from this, apple also contains vitamin C and potassium, these elements reduce the risk of heart disease to a great extent.

WeightIf you want to keep your weight under control, then you can consume apple in the morning on an empty stomach. By eating an apple every morning, you can be successful in reducing your weight. Apples have a high amount of fiber. Eating it does not make you feel hungry for a long time. If you avoid overeating, your weight starts reducing gradually.

Swelling- Apples should always be eaten with the skin on. Eating apple with peel on an empty stomach also provides relief in swelling of the body. Apple peels contain the flavonoid quercetin which helps in reducing inflammation in the body.

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What exercise burns the most calories?

If you want to get the most calorie bang for your buck, you might want to take up running. Running burns the most calories per hour.

But if running isn’t your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming. You can do any combination of these exercises according to your preferences and fitness level.

How many calories you burn depends on several factors, including:

duration of exercise

pace

intensity

your weight and height

Generally, the more you weigh, the more calories you will burn during physical activity.

If you’d like to know the exact number, work with a personal trainer. They can determine your individual calorie burn during a workout.

Best exercises for calorie burn

The following table includes the top 12 calorie-burning exercises. These exercises burn the most calories per hour. Remember, the calories listed are an estimate. Your exact calorie burn depends on factors like intensity, duration, and your weight.

Exercise/body weight 125 lbs 155 lbs 185 lbs

Running 652 808 965

Water polo 566 703 839

Bicycling 480 596 710

Calisthenics 480 596 710

Circuit training 480 596 710

Jump rope 453 562 671

Stationary bicycling 420 520 622

Rowing machine 420 520 622

Aerobic dance 396 492 587

Swimming (casual) 396 492 587

Jogging 396 492 587

Hiking 340 421 503

On a time crunch

You can do exercises that burn lots of calories even if you don’t have much time. The key is to focus on high-intensity workouts that quickly increase your heart rate.

High-intensity interval training, or HIIT, is a popular way to do this. It involves short bursts of exercise at more than 70 percent of your aerobic capacity.

One HIIT method involves alternating between 30-second speed and 1-minute rest intervals. By doing high-intensity workouts, you can burn a lot of calories in 30 minutes or less.

Try these exercises for burning a lot of calories when you’re on a time crunch.

High-knee running

Calories burned in 30 minutes:

240 to 355.5

High-knee running is a vigorous cardio workout. It raises your heart rate while strengthening your lower body. As a high-intensity exercise, high-knee running is useful for burning calories in a short amount of time.

To do this exercise:

Run in place while lifting your knees as high as possible.

Quickly pump your arms up and down.

Butt kicks

Calories burned in 30 minutes:

240 to 355.5

Butt kicks are a cardio workout, just like high-knee running. You can quickly burn calories within 30 minutes by doing butt kicks at a high intensity.

To do this exercise:

Lift one heel toward your butt.

Repeat with the other heel.

Rapidly alternate your heels while pumping your arms.

Mountain climbers

Calories burned in 30 minutes:

240 to 355.5

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The mountain climber is a cardio exercise that doubles as a full-body workout. Since you need to use your entire body, you’ll burn a lot of calories in a short period of time.

To do this exercise:

Start in plank position. Place your shoulders over your hands.

Engage your core. Lift your right knee toward your chest.

Return to plank. Repeat with your left knee.

Repeat quickly.

Swimming

Calories burned in 30 minutes:

198 to 294

Swimming is a low-impact workout that burns energy while improving muscle strength, blood flow, and lung and heart capacity. Thirty minutes of casual swimming burns about the same number of calories as 30 minutes of jogging.

However, swimming is less stressful on the body. It may be an appropriate exercise if you have joint problems or limited mobility.

To increase your caloric burn during swimming, do laps or water aerobics.

Stationary bicycling

Calories burned in 30 minutes:

210 to 311

If you have access to a stationary bike, try intervals of high-intensity cycling. As a vigorous cardio workout, stationary bicycling can burn a significant number of calories in 30 minutes.

Start with a five-minute warmup and alternate between one-minute speed and two-minute recovery intervals. On a scale from 0 to 10, your speed intervals should be 7 to 9. Your recovery intervals should be at 5 to 6.

Sprints

Calories burned in 30 minutes:

240 to 355.5

Generally, running is the best calorie-burning exercise. But if you don’t have enough time to go on a run, you can shorten your workout into high-intensity sprints. Your body will rapidly burn calories to fuel your workout.

Before sprinting, warm up by doing jumping jacks or high-knee running.

At home

If you’re at home and don’t have gym equipment, you can still do high-calorie-burning exercises.

The HIIT bodyweight workouts listed above can be done at home. Exercises like high-knee running, butt kicks, and mountain climbers require limited space.

In addition to HIIT, the following workouts are excellent for burning calories.

Walking

Calories burned per minute:

3.1 to 4.6

Walking is the simplest way to burn calories at home. It’s also ideal if you’re recovering from an injury. You can do it around your house or in your backyard, so it’s extremely convenient.

If you do housework while walking around your home, you’ll burn even more calories per minute.

Running

Calories burned per minute:

10.8 to 16

Running is the best workout for burning calories, improving flexibility, and increasing endurance. Since running doesn’t require any equipment, it’s convenient enough to do anywhere.

The faster you run, the more calories you’ll burn per minute.

Aerobic dance

Calories burned per minute:

6.6 to 9.8

Calorie-burning exercises aren’t limited to running and high-intensity training. If you like to dance, you can burn calories by doing a high-energy dance workout at home.

Dancing is cardio exercise disguised as a recreational activity. It’s a fun way to raise your heart rate and burn calories.

Try a popular dance workout like Zumba or Bokwa.

Jumping jacks

Calories burned per minute:

8 to 11.8

Jumping jacks are a basic cardio exercise that raises your heart rate. It also offers an awesome full-body workout. You don’t need much space to do jumping jacks, so it’s easy to do at home.

To do this exercise:

Stand with your feet together. Place your arms at your sides.

Jump with your legs shoulder-width apart. Lift your arms over your head.

Repeat as necessary.

Depending on the intensity, jumping jacks can be part of your warmup, HIIT workout, or general routine.

Jumping rope

Calories burned per minute:

7.6 to 9.8

Jumping rope increases your heart rate and burns calories while building lower leg strength. Additionally, jump ropes are compact and easy to store. They’re great for people who don’t have much space at home.

Other considerations

If you’d like to do exercises that burn lots of calories, there are a few things to consider.

Cardio vs. weight training

Cardio is just one way to effectively burn calories. Weight training, or strength training, is also important. Compared to a session of weight training, cardio typically burns more calories in a single session. However, weight training increases muscle mass, which burns more calories than fat.

The more muscle you have, the more calories you’ll burn at rest. This means your body will burn more calories over time, even when you’re sleeping or sitting at your desk.

A fitness regimen that includes both cardio and weight training will maximize your individual calorie burn.

Warm up

Always warm up before doing cardio. This will increase your body temperature and blood flow, which prepares your body for exercise. It also reduces your risk of injury.

Consider doing modified exercises if you have:

an injury

limited mobility

certain health conditions (like arthritis)

Talk to a doctor, personal trainer, or physical therapist. These specialists can demonstrate how to safely do calorie-burning exercises. They can also recommend other modifications and moves for your goals.

How to get started

Before starting a new exercise plan, talk to your doctor first. Your doctor can suggest the best type of exercise for your current health and fitness level. They will also explain any safety measures you should take.

For example, if you have type 1 diabetes, you’ll need to monitor your blood glucose levels during and after exercise.

When you’re ready to start a workout regimen, begin with:

simple, basic moves

low reps

low weights

This will minimize your risk of pain and injury. If weight loss is your goal, consider working with a certified personal trainer. A personal trainer can plan an appropriate exercise routine for your specific goals and overall health.

WERBUNG

The bottom line

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well.

HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

If you’d like to start an exercise routine, see your doctor. You can also consult a personal trainer or physical therapist for individualized guidance. These specialists can help you exercise safely and effectively.

How can a lazy girl lose weight?

So you’re lazy?  Alright.  At least you admit it.  Yes exercise is still very important to the weight loss process, but if you insist, you can still lose weight if you put your focus on diet first.

 

Here are my top 10 lazy girl tips to still losing weight!

 

#10 Drink 8 glasses of water per day.

If anything, at least you can pee out a pound or two.  Kidding aside, water is very good for your metabolism and your body will respond positively for you.

 

#9 Eat spicy food.

Let’s make a Thai dish tonight!  Yes spicy foods have been known to speed up your metabolism so add a little cayenne pepper to that dish.  Plus it may be so spicy that you end up eating a little less.

 

#8 Drink green tea.

Green tea is loaded with antioxidants and other substances that help boost your metabolism.  Studies have shown that there are active components in green tea that help break down fat.

 

#7 Get better sleep.

For some of you, simply improving your sleep does wonders to your metabolism.  Sleep deprivation is a major hindrance to your progress, so improving your sleep hygiene will really make your metabolism more efficient.

 

#6 Take Vitamin D.

Vitamin D is a common deficiency in this country, surprisingly, and vitamin D plays a very important role in your metabolism.  There are vitamin D receptors on various cells in your body including your brain cells and fat cells.  Having an adequate amount of vitamin D can mean the difference between storing fat vs. burning fat.  I recommend taking at least 2000 IU of vitamin D per day.

 

#5 Think “half”.

Don’t want to count calories?  That’s fine.  Try the half method.  Following the half method helps you practice portion control so that you can save yourself the extra 300 calories that you don’t need.

 

#4 Eat slowly.

Remember it takes your body at least 15-20 minutes to create that beautiful full signal to tell you to stop eating.  S-l-o-w down and you will find yourself eating less with practice.  Be mindful and be present so that you can calm yourself and eat at a slower pace.

 

#3 Walk more.

Ok, so I said this was the lazy girl’s guide.  I didn’t say you had to go to the gym, but did you know simply by adding another 1000-2000 steps to your day can actually benefit you?  Try it out.

 

#2 Take fiber pills.

It’s best to get fiber from foods, but who are we kidding, we’re lazy right?  So take fiber pills instead.  Fiber helps with digestion and also helps with feeling full.  Women generally need about 25 grams of fiber per day and men need closer to 30 grams of fiber per day.

And the #1 lazy tip to lose weight is eat fat!!

If you want to burn fat, you have to eat fat.  Fat is energy and it slows down digestion.  The benefit from that is that it helps you feel full sooner and longer.  It shuts off your hunger signal and controls the appetite centers in your brain.  Fat also supports a special brain hormone called acetylcholine which is in charge of memory and concentration.

How can a lazy person get skinny?

Losing weight takes work. But even if you’re lazy or just don’t have the time or motivation to embark on a journey of intense dieting and exercise.

10 ways to lose weight even if you’re lazy

1. Cut down your portions

You don’t need to completely cut out foods you enjoy, whether it’s carbs or fats. Denying yourself your favorite foods may only make your cravings worse. Instead, cut down on your portions and balance out unhealthy foods with healthier foods that contain fewer calories and more fiber.

2. Practice mindful eating

While you have your meals or even your snacks, try to pay attention to the look, smell, taste, and feel of your food, as well as to your chewing and swallowing. Being fully engaged in the act of eating will help you be more in tune with your body and notice when you are actually full/ This may prevent you from overeating.

3. Snack on nuts

Instead of snacking on calorie-dense food, make it a habit to eat nuts, especially walnuts and almonds. They can make you feel fuller for longer so that you eat less during your next meal.

4. Eat more pulses

Like nuts, pulses such as beans, peas, chickpeas, and lentils keep you feeling satiated and help you go longer between meals.

5. Lower your room temperature

Lowering your room temperature to 66 F at night can help you burn fat, as your body needs to work a little harder to keep you warm.

6. Have your soup or salad first

Try eating a salad or soup before your main course. This can fill you up so that you end up eating less of your main course.

7. Opt for zero-calorie drinks

Avoid sugary fruit juices, soda, and alcohol. Instead, drink more water, unsweetened tea, and sugar-free juices.

8. Sip green tea

Green tea contains a powerful antioxidant compound, epigallocatechin gallate, which appears to decrease the formation of new fats. The caffeine in green tea can also decrease your appetite. 

9. Get an extra cup of coffee

A 2020 study published in The Journal of Nutrition found that women who consumed 2-3 cups of coffee a day had less accumulation of fat in the body, including in the abdomen. 

10. Stay physically active

Take the stairs instead of using escalators or elevators.

Park farther away from the entrance of the mall or shopping center so that you need to walk a little more to reach your destination.

If you take the bus or subway, get off a few stops early and walk the rest of the way to your destination.

Do more household chores. Vacuuming and mopping the floor can help you burn calories.

Listen to music when exercising to help you stick it out for longer and make it more enjoyable.

How can a kid get skinny fast?

If your child is overweight or obese, helping them get to a healthy weight is one of the best things you can do for them now and in the future. But what’s the right way to do it? That usually depends on your child’s age.

There’s no single number on the scale that all kids must reach to be healthy. The right range depends on how tall they are, their gender, and their age. In fact, many children shouldn’t actually lose weight -- they should just maintain it as they grow taller or put on pounds more slowly. But if they have more severe obesity, espeically if they have obesity-related health conditions, your child's pediatrician may make a different recommendation.

How can you tell if your child needs to slim down? Talk to their health care provider. They can help you come up with a safe plan. Also, some expert advice may help you know what to focus on to help your child reach a healthy weight, no matter their age.

7 Morning Habits That Stop You from Losing Weight

Ages 1 to 6

Goal: In most cases, kids at these ages should stay at the same weight or gain it at a slower rate. If the child has more severe obesity, their doctor may have other advice.

What you can do: When kids are very young, you’re in charge of their routine. Make sure your child’s day includes plenty of time -- at least 60 minutes -- to be active, whether it’s climbing the jungle gym at the park, playing tag in the backyard, or jumping around in the living room. They don’t have to get their exercise all at once. Short bursts of activity throughout the day that add up to an hour are just fine.

At meal and snack times, offer them a variety of nutritious choices. Your child -- and the whole family -- can eat healthier with a few simple steps:

 Cut back on processed and fast foods. They tend to be higher in calories and fat. Instead, fill your child’s plate with fruits and vegetables, and trade white bread, rice, and pasta for their whole-grain versions. They have fiber, which can help your child feel full for longer. If your kid isn’t a fan of these changes at first, don’t give up. Research shows that children are more likely to eat something after they’ve seen it on their plates a few times.

 Don’t serve sugary drinks. Swap soda, juice, and sports drinks for water and skim or low-fat milk.

 Encourage good eating habits. Three meals and two snacks a day can keep your child from getting too hungry, which make them less likely to overeat.

 Make small changes. Overhauling your family’s diet all at once can leave your child upset or confused. Start with a few changes each week. “Talk with your child about the choices you make,” says Mollie Greves Grow, MD, a pediatrician at Seattle Children’s Hospital. Explain that some foods give them more energy to play.

How can I lose 20 pounds in a month without exercise?

It is possible to lose 20 pounds of body fat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen.

I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet.”

During a span of six weeks, I cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I lost about 25 lbs. of fat.

This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics).

Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading.

If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:

· Egg whites with one whole egg for flavor

· Chicken breast or thigh

· Grass-fed organic beef

· Pork

Legumes:

· Lentils

· Black beans

· Pinto beans

Vegetables:

· Spinach

· Asparagus

· Peas

· Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes.

Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6–8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

· 10am — breakfast

· 1pm — lunch

· 5pm — smaller second lunch

· 7:30–9pm — sports training

· 10pm — dinner

· 12am — glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables

Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)

Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice.

I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess.

I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction.

That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

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How can a teen get skinny fast?

Weight loss can benefit people of all ages — even teens.

Losing excess body fat can improve health and boost self-esteem and confidence.

However, it’s important for teens to lose weight the healthy way by making diet and lifestyle changes that nourish growing bodies and can be followed long term.

Here are 16 healthy weight loss tips for teens.

1. Set Healthy, Realistic Goals

Losing excess body fat is a great way to get healthy. However, it’s important to have realistic weight and body-image goals.

While losing excess body fat is important for overweight teens, the focus should always be on improving health, not body weight.

Having a realistic weight goal can be helpful for some teens, but improving diet and increasing physical activity can be much more effective overall.

It’s critical for teens to have healthy role models and to understand that everyone has a different body type.

Family support and education at home and at school are associated with teen weight loss success and can help reinforce positive lifestyle changes (1Trusted Source).

2. Cut Back on Sweetened Beverages

Perhaps one of the easiest ways to lose excess weight is to cut back on sweetened beverages.

Sodas, energy drinks, sweet teas, and fruit drinks are loaded with added sugars.

Studies show that high added sugar consumption can lead to weight gain in teens and may also increase their risk of certain health conditions, such as type 2 diabetes, nonalcoholic fatty liver disease, acne, and cavities (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Research indicates that teens are more likely to consume sugary beverages if their parents do, so it’s beneficial to cut back on these unhealthy drinks as a family (8Trusted Source).

3. Add in Physical Activity

You don’t have to join a sports team or a gym to become physically fit. Simply sitting less and moving more is an excellent way to shed excess body fat.

Increasing your overall daily activity can also increase muscle mass, which can help your body burn calories more efficiently (9Trusted Source).

The key to getting — and staying — physically fit is to find an activity that you truly enjoy, which may take some time.

Try a new sport or activity every week until you find one that works for you. Hiking, biking, walking, soccer, yoga, swimming, and dancing are just some things you can try.

Getting involved in active hobbies like gardening or social causes like park or beach clean-ups are other excellent ways to increase activity levels.

What’s more, being active can help boost your mood and has been shown to decrease depressive symptoms in teens (10Trusted Source, 11Trusted Source).

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4. Fuel Your Body With Nourishing Foods

Rather than focusing on calorie content, choose foods based on their nutrient density, which refers to the amount of nutrients — including vitamins, minerals, and fiber — that a food contains (12Trusted Source).

Because teens are still growing, they have higher needs for certain nutrients — such as phosphorus and calcium — than adults (13Trusted Source).

Vegetables, fruits, whole grains, healthy fats, and wholesome protein sources are not only nutritious but may also encourage weight loss.

For example, the fiber found in vegetables, whole grains, and fruits, as well as the protein found in sources like eggs, chicken, beans, and nuts can help keep you full between meals and may prevent overeating (14Trusted Source, 15Trusted Source).

Plus, research shows that many teens fall short of the recommendations for nutrient-rich foods — making it all the more important to include these healthy foods in your diet (16Trusted Source).

5. Don’t Avoid Fat

Because their bodies are still developing, children and teens need more fat than adults (17Trusted Source).

When trying to lose weight, it’s common to cut out sources of dietary fat due to their calorie content. However, cutting out too much fat can negatively impact growth and development.

Rather than drastically reducing your fat intake, focus on swapping unhealthy fat sources for healthy ones.

Replacing unhealthy fats, such as deep-fried foods and sugary baked goods, with nuts, seeds, avocados, olive oil, and fatty fish can promote healthy weight loss (18Trusted Source).

Not only do healthy fats fuel your body, but they’re also critical for proper brain development and overall growth (19Trusted Source).

WERBUNG

6. Limit Added Sugars

Teens tend to eat foods high in added sugars, such as candy, cookies, sugary cereals, and other sweetened processed foods.

When trying to improve health and lose excess body weight, cutting back on added sugars is essential.

This is because most foods that are high in added sugars are low in protein and fiber, which can cause your appetite to fluctuate and may lead to overeating throughout the day.

A study in 16 young women found that those who drank a high-sugar beverage in the morning reported greater feelings of hunger and consumed more food at lunch than those who consumed a lower-sugar breakfast drink (20Trusted Source).

High-sugar foods not only drive hunger but may negatively impact academic performance, sleep, and mood in teens (21Trusted Source, 22Trusted Source, 23Trusted Source).

7. Avoid Fad Diets

The pressure to lose weight quickly can cause teens to try fad dieting. There are countless fad diets — some promoted by popular celebrities.

It’s important to understand that diets — especially restrictive fad diets — rarely work long term and can even be harmful to health.

Overly restrictive diets are hard to stick to and seldom deliver all of the nutrients your body needs to function at an optimal level.

Plus, eating too few calories can slow weight loss as your body adapts in response to limited food intake (24Trusted Source).

Instead of focusing on short-term weight loss, teens should concentrate on achieving slow, consistent, healthy weight loss over time.

8. Eat Your Veggies

Vegetables are packed with important nutrients like vitamins, minerals, and fiber.

They also contain powerful compounds called antioxidants, which protect your cells from unstable molecules (free radicals) that can cause damage (25Trusted Source).

Aside from being highly nutritious, research has shown that consuming veggies can help teens reach and maintain a healthy body weight (26Trusted Source).

Vegetables are packed with fiber and water, which can help you feel full and more satisfied after meals. This decreases the chances of overeating by keeping your appetite stable throughout the day.

9. Don’t Skip Meals

Although skipping meals may seem like it would help you lose weight, it may actually cause you to eat more throughout the day due to hunger.

Studies show that teens who skip breakfast are more likely to be obese than those who regularly consume breakfast (27Trusted Source).

Instead of skipping breakfast or reaching for a quick, high-sugar snack bar, teens should make eating a balanced meal a priority.

Additionally, choosing a balanced breakfast higher in protein can help keep you fueled and satisfied until your next meal.

A study in 20 teen girls demonstrated that those who consumed a higher-protein egg-based breakfast were less hungry and snacked less throughout the day than those who ate a lower-protein, cereal-based breakfast (28Trusted Source).

10. Ditch Diet Foods

Foods and drinks marketed as “diet-friendly” can be packed with artificial sweeteners, unhealthy fats, and other ingredients that aren’t good for health.

Artificial sweeteners like aspartame and sucralose have been linked to health issues, including stomach upset, migraines, and even weight gain in some studies (29Trusted Source).

Plus, diet foods and beverages are usually highly processed and rarely contain the nutrients that growing bodies need.

Instead of purchasing diet items, choose whole, unprocessed, filling foods for meals and snacks.

11. Try Out Mindful Eating Practices

Mindful eating means paying attention to your food in order to develop a better relationship with eating, body awareness, and food regulation (30Trusted Source).

Oftentimes, teens eat meals and snacks on the go or while distracted by television or smartphones, which can lead to overeating.

Mindful eating practices — such as eating slowly, enjoying meals seated at a table, and chewing food thoroughly — can help regulate weight and lead to a better relationship with food.

What’s more, research shows that mindful eating can help teens make less impulsive food choices, which may promote a healthy body weight (31Trusted Source).

Parents and siblings can practice mindful eating as well, to support teens trying to develop healthier eating habits (32Trusted Source).

12. Stay Properly Hydrated

Drinking enough water is critical for overall health and can help you maintain a healthy weight.

Replacing sugary beverages, such as soda and sports drinks, with water reduces excess calorie consumption and encourages healthy weight loss (33Trusted Source).

Plus, drinking water throughout the day can help regulate appetite and decrease the urge to snack when you’re not necessarily hungry (34Trusted Source).

Staying properly hydrated may also improve academic and athletic performance (35Trusted Source).

13. Don’t Compare Yourself to Others

Feeling pressure to look a certain way can wreak havoc on anyone’s body image — and teens seem to be more susceptible to body image issues than other age groups.

Peer pressure, social media, and celebrity influence can make teens feel dissatisfied with their bodies.

5 Day Apple Diet | Lose 10 Pounds in a Week?

When trying to get healthier by losing excess weight, it’s important to understand that everyone’s body is unique and that people lose weight at different rates.

A weight loss journey should never be triggered by a need to look like someone else. Losing weight should be viewed as a way to become healthier, happier, and more confident in your own skin.

Try not to compare yourself to unrealistic standards. Instead, use self-empowerment and body image positivity to motivate your new healthy lifestyle.

14. Reduce Stress

Stress causes hormonal changes — such as elevated levels of the hormone cortisol — that can increase hunger and promote weight gain (36Trusted Source).

Though it’s okay to have some stress in your life, having too much stress can negatively impact weight loss.

Engaging in activities like yoga, meditation, gardening, exercise, and spending time outdoors can help decrease stress and promote feelings of relaxation.

If you’re feeling overly stressed, school therapists or psychologists are a great resource for stress-relieving techniques and can provide support when you’re feeling overwhelmed.

15. Cut Back on Processed Foods

Although having a treat now and then is perfectly healthy for teens, consuming too many processed foods can lead to weight gain and may hinder weight loss.

Most processed foods are high in calories yet low in important nutrients like fiber, protein, vitamins, and minerals.

When trying to lead a healthier lifestyle, meals and snacks should revolve around whole, nutritious foods like vegetables, fruits, healthy fats, and proteins.

Processed foods like candies, fast food, sugary baked goods, and chips should be enjoyed as an occasional treat and not eaten on a daily basis.

Instead of relying on processed convenience foods, teens can get involved in the kitchen and prepare homemade meals and snacks using whole, healthy foods.

16. Get Enough Sleep

Getting enough sleep is essential for maintaining a healthy body weight.

Studies show that adults who don’t get enough sleep weigh more than those who get the recommended seven to eight hours per night (37Trusted Source).

Teens need even more sleep than adults. In fact, experts recommend that teens get 9–10 hours of sleep every day to function at an optimal level (38Trusted Source).

To get restful sleep, ensure that your bedroom is dark and avoid distractions like television or using your smartphone before bed.

What If Weight Loss Isn’t Working?

There are some other reasons why teens may have a hard time losing weight, even when they’re following a healthy diet and lifestyle.

Get the Right Diagnosis

Certain medical conditions like hypothyroidism, polycystic ovarian syndrome (PCOS), and depression may cause sudden weight gain (39Trusted Source, 40Trusted Source, 41Trusted Source).

If you feel that you’re having an especially hard time losing weight, talk to your doctor about your symptoms.

They can perform tests or recommend a specialist who can help rule out medical conditions that can cause weight gain.

Disordered Eating Warning Signs

Eating disorders, such as bulimia nervosa, anorexia nervosa, and binge eating disorder (BED), can impact people of all ages and may develop during the teenage years (42Trusted Source).

If you think you may be struggling with an eating disorder, tell a parent or trusted adult.

Parents who notice symptoms of a possible eating disorder in their teenager should consult their family doctor or pediatrician for information on treatment options.

Signs of eating disorders vary depending on the type. Examples of warning signs to watch for include (43Trusted Source):

Constant or repetitive dieting

Avoidance of social situations that involve food

Evidence of vomiting or laxative abuse

Excessive exercise

Obsession with body shape and/or weight

Social withdrawal and isolation

Frequent avoidance of eating meals or snacks

Drastic weight loss or gain

SUMMARY

Certain medical conditions, such as PCOS and hypothyroidism, can make it hard to lose weight. If an eating disorder is suspected, consult a trusted medical professional for help.

The Bottom Line

Losing excess body weight can improve health, self-esteem, and overall quality of life in teens.

However, it’s always important to engage in safe, healthy weight loss practices to reach your goals.

Reducing added sugars, getting enough exercise, and eating whole, nutritious foods are simple, effective ways for teens to lose weight.

Teens should remember that having a truly healthy body doesn’t mean hitting a certain weight or fitting into a certain size.

Nourishing your body with nutritious foods and taking care of it with physical activity and self-love are some of the best ways to reach optimal health.

What Breakfast is best for weight loss?

When you’re trying to lose weight, breakfast can set the tone for the rest of your day.

Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.

On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.

Here are 14 healthy breakfast foods that can help you lose weight.

1. Eggs

Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1).

Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.

For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel (2Trusted Source).

Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period (3Trusted Source).

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.

Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.

SUMMARY

Eggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.

2. Wheat Germ

Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.

It’s also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving (4).

Studies show that increasing your fiber intake from cereal grains may benefit weight loss.

In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal (5Trusted Source).

Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain (6Trusted Source).

Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.

SUMMARY

Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.

3. Bananas

High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.

One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot (7).

Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer (8Trusted Source).

Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss (9Trusted Source, 10Trusted Source).

Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.

Research suggests that resistant starch may help reduce food intake and decrease belly fat (11Trusted Source, 12Trusted Source).

Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.

SUMMARY

Bananas are high in fiber, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat.

4. Yogurt

Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.

In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food.

One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers (13Trusted Source).

Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt (14Trusted Source).

Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.

SUMMARY

Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.

5. Smoothies

Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.

Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.

Filling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer (15Trusted Source).

Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings (16Trusted Source).

However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients.

For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.

Enjoy your smoothie throughout the morning to resist snacking and combat cravings.

SUMMARY

Smoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. Be sure not to add too many high-calorie ingredients.

6. Berries

Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients.

In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake (15Trusted Source).

In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories (17Trusted Source).

Another study in 133,468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period (18Trusted Source).

Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits.

SUMMARY

Berries are nutrient-dense and high in fiber. Studies show that eating berries may decrease calorie intake and aid weight loss.

7. Grapefruits

Grapefruits are a popular component of many diets and weight loss programs — and for good reason.

Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for weight loss (19Trusted Source, 20Trusted Source).

One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group.

In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the control group (21Trusted Source).

In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29% (22Trusted Source).

Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads.

However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects (23Trusted Source).

SUMMARY

Grapefruits are low in calories, high in water and rich in fiber. Studies show that they may increase weight loss and reduce calorie intake and body fat.

8. Coffee

Some studies have found that your morning cup of joe could bring big weight loss benefits.

Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning.

According to one small study in eight men, caffeine consumption increased metabolism by 13% and enhanced fat breakdown (24Trusted Source).

Another study in 58,157 adults showed that coffee may aid long-term weight control, as increased coffee intake was associated with less weight gain over a 12-year period (25Trusted Source).

While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast foods to give your morning meal an upgrade.

Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health-promoting properties.

SUMMARY

Coffee has been shown to increase metabolism and fat-burning. Long-term coffee consumption may also aid weight control.

9. Kiwis

High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile.

They’re also an excellent source of fiber — just one cup (177 grams) provides up to 21% of your daily needs (26).

One study in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat and waist circumference (15Trusted Source).

What’s more, kiwis contain a specific type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss (27Trusted Source, 28Trusted Source).

They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily (29Trusted Source).

Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.

SUMMARY

Kiwis are high in fiber, including pectin, which may reduce appetite and enhance weight loss. This green tart fruit also acts as a natural laxative to help reduce water weight temporarily.

10. Green Tea

Take a look at the ingredients in almost any diet pill or fat-burning supplement and there’s a good chance you’ll spot green tea.

Green tea has been studied extensively for its metabolism and fat-burning capacities.

For instance, one small study in 23 people found that taking three capsules of green tea extract increased fat burning by 17% within just 30 minutes (30Trusted Source).

Another study in 10 adults showed that green tea extract sped up metabolism and increased calorie burning over a 24-hour period by 4% (31Trusted Source).

Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories (32Trusted Source).

There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup.

SUMMARY

Green tea and its components have been shown to increase fat burning and your number of burnt calories, which could aid weight loss.

Take 1 oz of Apple Cider Vinegar Twice a Day to SHRINK BELLY FAT

11. Chia Seeds

Tiny but powerful, chia seeds are an excellent breakfast supplement.

They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer (33Trusted Source).

They’re also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger (34Trusted Source).

One study in 11 adults found that eating chia seeds baked into white bread reduced both appetite and blood sugar levels (35Trusted Source).

Another 12-week study in 19 people showed that 35 grams of chia flour daily significantly reduced body weight and waist circumference (36Trusted Source).

Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar.

Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favorite berries.

Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.

SUMMARY

High in protein and fiber, chia seeds have been shown to increase weight loss, reduce appetite and stabilize blood sugar levels.

12. Oatmeal

Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight.

Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control.

In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health (37Trusted Source).

Research shows that beta-glucan can balance blood sugar levels, working to prevent spikes and crashes that may drive up your appetite (38Trusted Source).

One small study in 14 overweight adults also showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite (39Trusted Source, 40Trusted Source).

Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flaxseed and a handful of almonds for a power-packed, high-fiber morning meal.

SUMMARY

Oatmeal is low in calories but high in fiber and protein, which may help increase weight loss. It also contains beta-glucan, which can decrease both blood sugar and appetite.

13. Flaxseeds

Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut.

Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss (41Trusted Source, 42Trusted Source).

Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.

One small study found that consuming a drink made with flax seeds increased feelings of fullness and reduced appetite, compared to a sugar-sweetened beverage (43Trusted Source).

Similarly, a study in 18 men showed that bread buns with added flaxseed fiber suppressed appetite and enhanced fullness more than regular buns (44Trusted Source).

Flaxseeds are versatile and easy to enjoy. Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fiber intake.

SUMMARY

Flaxseeds are high in soluble fiber and have been shown to increase feelings of fullness and reduce appetite.

14. Nuts

Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast.

A one-year study in 169 people showed that adding nuts to a Mediterranean diet significantly decreased waist circumference, compared to a control group (45Trusted Source).

Another study in 65 adults compared the effects of a low-calorie diet including three ounces (84 grams) of almonds per day to a low-calorie diet including complex carbs.

Both diets contained an equal amount of calories and protein. Yet, by the end of the 24-week study, those consuming almonds had lost 62% more weight and 56% more body fat than those consuming complex carbs (46Trusted Source).

Keep in mind that nuts are also very calorie-dense, so limit your intake to about one ounce (28 grams) at a time to keep the calories from stacking up.

Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.

SUMMARY

Nuts are high in fiber, protein and healthy fats. Studies show that adding nuts to your diet may increase weight loss.

The Bottom Line

Starting your day on the right foot and with the right food can make a world of difference when it comes to weight loss.

Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals.

Keep in mind that following a weight loss diet doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help lose weight quickly.

Can u lose weight in week?

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

Am I motivated to lose weight?

Am I too distracted by other pressures?

Do I use food as a means to cope with stress?

Am I ready to learn or use other strategies to cope with stress?

Do I need other support — either from friends or professionals — to manage stress?

Am I willing to change eating habits?

Am I willing to change activity habits?

Do I have the time to spend on making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

Eat at least four servings of vegetables and three servings of fruits daily.

Replace refined grains with whole grains.

Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.

Cut back on sugar as much as possible, except the natural sugar in fruit.

Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

What food makes your face fat?

In most cases, gaining fat around the face is a result of gaining excess fat around the rest of the body. However, there are some effective tips to reduce facial fat.

Making certain lifestyle changes can help a person lose weight and achieve a slimmer looking face.

This article outlines seven effective tips that may help prevent and reduce excess facial fat.

1. Practice cardio exercise

Regular cardiovascular exercise may help reduce face fat.

Weight loss in general tends to have a slimming effect on the face.

There are many different types of exercise, and some are more effective at promoting weight loss than others.

One 2012 studyTrusted Source investigated the effects of different types of exercise on fat mass in people with overweight and obesity. In total, 119 adults took part in one of the following three 8-month exercise programs:

aerobics training (AT), a type of cardiovascular exercise

resistance training (RT), which primarily builds lean muscle

a combination of AT and RT

Both the AT group and the combination group showed greater reductions in fat mass compared with the RT group. However, there was no significant difference in outcomes between these groups.

The study authors therefore conclude that people mainly looking to burn fat should opt for AT exercises over RT exercises.

People can perform cardio exercises at a low, moderate, or high intensity. According to some research, performing higher intensity cardio workouts several times per week helps burn more fat.

For example, a 2015 studyTrusted Source investigated the effects of different amounts of exercise on body fat in postmenopausal women. All participants took part in moderate-to-high intensity workouts for 12 months. Those who worked out for 300 minutes each week burned more fat than those who performed workouts for 150 minutes per week.

Although these studies did not measure facial fat loss directly, they suggest that cardio exercise is particularly effective at burning fat.

Overall, weight loss in general is likely to have a slimming effect on the face.

2. Perform facial exercises

There is some evidence to suggest that exercising the facial muscles can help reduce facial fat.

For example, a 2014 articleTrusted Source in the Journal of Clinical & Diagnostic Research suggests that performing facial exercises may help strengthen and tone the facial muscles. However, it is not clear whether these exercises also help reduce facial fat.

In fact, there are no studies that look at the relationship between facial exercises and loss of facial fat. Nonetheless, facial exercises may help the face appear firmer as a person loses weight.

3. Reduce alcohol consumption

Excessive alcohol intake can cause dehydration, which can prompt the body to retain water. In some cases, this may lead to water retention in the face, which can make the face appear bloated and puffy.

Alcohol may also contribute to weight gain. It contains empty calories, which offer no nutritional benefit. Consuming empty calories increase a person’s total daily calorie intake, and this promotes weight gain.

Also, some research suggests that alcohol can suppress hormones that help people feel full. This can stimulate a person to take in more calories from their diet.

A 2015 reviewTrusted Source of alcohol consumption and obesity suggests a link between weight gain and excessive alcohol consumption. Heavy drinking and binge drinking appear to pose the greatest risks for weight gain.

Some people experience the same effects in response to moderate alcohol intake. However, for most people, moderate alcohol consumption does not promote weight gain.

Apple Diet Plan For Weight Loss | Lose 5 Kgs in 5 Days

People struggling to lose facial fat or weight in general may wish to consider reducing their alcohol consumption.

WERBUNG

4. Drink more water

Drinking water may promote lipolysis in the body.

Drinking a glass of water before a meal can help a person feel fuller.

This can help reduce the total number of calories a person consumes. For this reason, drinking water before a meal can lead to gradual weight loss.

According to a 2016 reviewTrusted Source of hydration and weight loss, water consumption also promotes lipolysis. Lipolysis occurs when the body breaks down fat stores into fatty acids that it can use as energy. Making use of these fat stores is key to losing weight.

5. Get more sleep

Getting the right amount of sleep has a range of health benefits. Conversely, not getting enough sleep may lead to weight gain.

For example, lack of sleep affects the levels of certain hormonesTrusted Source that promote feelings of hunger and fullness. Specifically, lack of sleep seems to increase levels of the hormone ghrelin, which stimulates appetite, and lower levels of the hormone leptin, which tells the body that it is full.

As a result, a person who has sleep loss may eat more, and they may turn to foods higher in calories.

Getting adequate sleep can help prevent weight gain. This, in turn, may help decrease the amount of fat stored in the face.

6. Improve overall diet

Diets high in processed foods and refined carbohydrates increase the risk of gaining excess fat.

Processed foods tend to contain more calories, salt, and sugar than whole foods. Refined carbohydrates are a group of highly processed, grain based foods. During processing, these foods lose their fiber and nutrients. As a result, they are high in empty calories.

Refined carbohydrates also cause rapid spikes in blood sugar, which may encourage a person to overeat.

Examples of refined carbohydrate foods include:

pasta

white rice

white bread

sucrose

syrups and frostings

most breakfast cereals

reduced fat products

In most cases, people can find reasonable replacements for overly processed foods and refined carbohydrates. A person can decrease their caloric intake and increase the amount of nutrients they consume by eating fresh whole foods.

When combined with exercise, a healthful diet may help people lose excess fat in the face and body.

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7. Reduce salt intake

Diets high in salt cause the body to retain water. Water retention causes swelling and puffiness in various parts of the body, including the face. This may give the illusion of excess facial fat.

People who suspect they are sensitive to fluid retention should try to avoid foods with a high salt content. This includes most processed meals and snacks. Preparing meals and snacks at home gives people greater control over the amount of salt in their diet.

As the body stops holding onto fluid, the face should start to appear slimmer.

Preventing excess facial fat

A person can prevent excess facial fat by eating a healthful diet.

The best way to prevent facial fat is to maintain a healthy weight by making lifestyle changes. A person with overweight or obesity is more likely to have fat around their face than a person who maintains a healthy weight.

Some tips to maintain a healthy weight include:

exercising regularly and incorporating plenty of cardio routines

eating a balanced diet rich in lean protein and whole fruits and vegetables

limiting the consumption of processed foods

drinking plenty of water and avoiding sugary drinks, including energy drinks, juices, and sodas

Summary

Few studies have investigated ways to reduce facial fat directly.

The best way to prevent and reduce facial fat is to maintain a healthy weight generally. People can achieve this by altering their diet, exercising regularly, and getting the right amount of sleep.

Cardio exercises are particularly beneficial for burning excess body fat. Weight loss, in general, should make the face appear leaner.

If a person is struggling to lose weight, they may wish to see a dietitian, a doctor, or a personal trainer. People should always talk to a doctor before making any major changes to their diet or exercise routines.

Which is the healthiest apple?

Nature and apple farmers have gifted us with many apple varieties to choose from.

Which type should you buy, if you’re looking for the healthiest apple? All apple types are good for you, but they vary in nutritional parameters like sugar content, antioxidant types and levels, amount of fiber, and vitamin and mineral levels.

Based on its overall nutritional profile, Granny Smith is the healthiest apple variety you can choose. It offers low sugar, high fiber, high mineral levels, and was shown to improve the gut bacteria associated with reducing obesity.

Granny Smith is the overall winner

Different apple varieties have different nutritional strengths.

Summary of the Healthiest Apple Types Among Those Tested:

Braeburn has the highest levels of vitamin C, followed by Granny Smith and Pink Lady

Fuji, McIntosh, Red Delicious, Granny Smith and Jonathan have the highest antioxidant levels

Granny Smith and Golden Delicious are lower in sugar

Granny Smith is best at improving the healthy gut bacteria that may improve obesity

Granny Smith is highest in fiber, magnesium, potassium and copper

Note: not all apple varieties have been tested for all these nutritional parameters. All resources are cited below.

More Apple Nutrition Tips:

Old apple varieties are typically more nutritious that modern cultivars. Numerous studies have shown that older, less-commercially available varieites (“heirlooms”) typically have higher nutritional content, as with more vitamin C and a higher polyphenol content. So go to your local orchard or farmer’s market and choose varieties that you never heard of, and you will likely be choosing the most nutritious apples they have, as well as the most tasty (modern cultivars are often grown for appearance, size, anti-browning and other qualities versus taste).

Organically grown produce has been shown in numerious studies to have superior nutritional profiles to non-organically grown produce. This is because organically-grown plants have to work harder to evade pests and disease, and their tools to do so are the polyphenol compounds that provide much of the nutritional benefits of apples to humans. Non-organic apples consistently rank high in the Environmental Working Group’s annual “dirty dozen” list of produce containing high amounts of pesticides.

The majority of the nutrients are in the peel (the fruit’s first line of defense). So keep the peels on when you eat your apples. But the peel is also where pesticides linger, so again, buy organic, or wash apples thoroughly before eating. Here is how the FDA recommends that produce be cleaned. Read more on my blog about whether to eat the skin on many different types of produce here.

Refrigerate apples to preserve their flavor and nutrition. They can last up to two months in the fridge.

Read on for more nutrition information by apple variety. Note: some websites purport to provide nutritional breakdown information for other apple types beyond what I show here; but you will find that this information is identical across varieties. They are just providing information for an average apple. I reviewed scholarly journals to get nutrition content for other specific types and have consolidated it all here.

Vitamin C Content By Apple Variety

Braeburn is tops in vitamin C

This chart doesn’t provide exact numeric values, but you can see the relative amounts of vitamin C (ascorbic acid) across the x-axis. Of the commonly available varieties in most U.S. grocery stores, Braeburn packs the most vitamin C (it’s 5th from the bottom of this chart).

Source: This chart is from the study “Ascorbic acid content in apple pulp, peel, and monovarietal cloudy juices of 64 different cultivars” conducted in Italy, published in 2018.

Sugar Content By Apple Variety

Fuji is highest in total sugars

Apple types vary significantly in sugar levels. This level of detail may be important for people with diabetes who need to monitor their sugar precisely. Of the apples tested in the USDA database, Fuji has the highest sugar levels per 100 grams, differing from the lowest sugar apple that was tested, Granny Smith, by 25%.

Variety (100 grams) Total Sugars

Fuji 13.3

Gala 11.8

Granny Smith 10.6

Honeycrisp 12.4

Red Delicious 12.2

Source: U.S. Department of Agriculture Food Data Central

Fiber, Mineral and Vitamin Content By Apple Variety (per 100g)

Gala is highest in potassium

Differences across varieties are relatively minor. Among the apple varieties available in the database, Granny Smith has an edge with its highest fiber content and highest levels of several minerals.

Variety

(100 grams) Fiber (Total Dietary in mg) Calcium (mg) Mag-nesium (mg) Phos-phorous (mg) Pot-assium (mg) Copper (mcg) Vitamin B6 (mcg)

Fuji 2.1 6 4.7 10 105 33 35

Gala 2.1 7 4.9 8 106 34 32

Granny Smith 2.5 5 5.1 10 116 35 28

Honeycrisp 1.7 4 4.2 8 98 23 33

Red Delicious 2 5 4.7 9 95 24 21

Note: All varieties tested had the same amount of zinc at 0.02 mg.

Source: U.S. Department of Agriculture Food Data Central

Antioxidant Content By Apple Variety

Polyphenols are antioxidants. They have numerous health benefits, including protecting cardiovascular health and reducing the risk of some forms of cancer.

Apples contain some of the highest concentrations of antioxidants across any single fruit or vegetable. Therefore, an apple a day is a great way to maximize your consumption of antioxidants and potentially keep the doctor away. The wisdom of the ages is proven out again.

Here is a summary of the antioxidant and total phenolic content in some popular varieties of apples. In this study, Fuji scored the highest in antioxidant activity, followed by McIntosh, Red Delicious, Granny Smith and Jonathan. Empire and Golden Delicious were notably lower.

Variety

(100 grams) Antioxidant Activity (%)* Total Phenolics (mg/100g)

Empire <10 50.9

Fuji 98.3 101.9

Gala 47.7 85.2

Golden Delicious <10 82.2

McIntosh 76.0 106.7

Red Delicious 75.7 123.8

Granny Smith 72.1 134.5

Jonagold 24.2 139.7

Jonathan 72.0 108.1

*Antioxidant activity of 66 mg of apple tissue relative to that of 30 ppm α-tocopherol.

Source: New York Fruit Quarterly, Volume 8, Number 2: Summer 2000

Note: antioxidant content can depend on local growing conditions and may vary over time by variety, and even within a particular variety. Use this information directionally only.

Which Apple Color is Healthiest?

Red Delicious

In general, darker colors are a signal that antioxidant levels are high. Go for the brightest red and green skins for maximum nutrition, but be sure to eat the peel to benefit from those nutrients (buy organic or wash well!) Granny Smith, with its green peel, is higher in carotenoids, a beneficial class of polyphenols; and Red Delicious, with its deep red peel, is higher in anthocyanidins, a different but also highly beneficial class of polyphenols.

Read more about carotenoids and what they do for you on my blog here.

Read more about anthocyanidins and what they do for you on my blog here.

Why Are Apples Good For You?

Apples are among the healthiest things you can eat because they offer such a high concentration of a variety of nutrients. Here are just some of the benefits of apples that science has learned of so far:

Apples are high in antioxidants, which protect against some cancers and support cardiovascular health. They can help improve asthma and diabetes.

Apples are one of the best sources of quercetin, an important antioxidant that can reduce the risk of heart disease, cancer, and degenerative brain disorders.

Apples are one of the best sources of fiber, particularly pectin. Pectin is an insoluble fiber that can help reduce cholesterol, lower triglycerides, improve gut health, and aid weight loss by delaying stomach-emptying. It also may help lower blood sugar, relieve both diarhhea and constipation, and improve acid reflux.

Final Thoughts

Whichever apple variety choose, you can’t go wrong. It’s a great idea to buy a number of different varieties to maximize your exposure to the many varying benefits of apples. Ultimately, the healthiest apple for you is the one you’ll eat, so choose your favorite tasting apple. When in doubt, choose Granny Smith; otherwise, just eat an apple, any apple, every day, like the saying goes, for better health.

What’s the healthiest nut variety? Find out on my blog here.

What’s the healthiest type of tea? Find out here.

Find out what the healthiest salad green is here.

Can’t stop eating potato chips or other salty snacks? Here is my guide on how to stop, and what to snack on instead.

Resources

Condezo-Hoyos L, Mohanty IP, Noratto GD. Assessing non-digestible compounds in apple cultivars and their potential as modulators of obese faecal microbiota in vitro. Food Chem. 2014 Oct 15;161:208-15. doi: 10.1016/j.foodchem.2014.03.122. Epub 2014 Apr 3. PMID: 24837942.

Hecke, K., Herbinger, K., Veberič, R. et al. Sugar-, acid- and phenol contents in apple cultivars from organic and integrated fruit cultivation. Eur J Clin Nutr 60, 1136–1140 (2006). https://doi.org/10.1038/sj.ejcn.1602430.

Katarzyna Włodarska, Katarzyna Pawlak-Lemańska, Tomasz Górecki & Ewa Sikorska (2017) Classification of commercial apple juices based on multivariate analysis of their chemical profiles, International Journal of Food Properties, 20:8, 1773-1785, DOI: 10.1080/10942912.2016.1219367.

Flavia Bianchi, Evelyn Soini, Flavio Ciesa, Laura Bortolotti, Walter Guerra, Peter Robatscher & Michael Oberhuber (2020) L-ascorbic acid and α-tocopherol content in apple pulp: a comparison between 24 cultivars and annual variations during three harvest seasons, International Journal of Food Properties, 23:1, 1624-1638, DOI: 10.1080/10942912.2020.1820515.

Michele Bassi, Giuseppe Lubes, Flavia Bianchi, Sara Agnolet, Flavio Ciesa, Karin Brunner, Walter Guerra, Peter Robatscher & Michael Oberhuber (2017) Ascorbic acid content in apple pulp, peel, and monovarietal cloudy juices of 64 different cultivars, International Journal of Food Properties, 20:sup3, S2626-S2634, DOI: 10.1080/10942912.2017.1381705.

Wojdyło A, Oszmiański J, Laskowski P. Polyphenolic compounds and antioxidant activity of new and old apple varieties. J Agric Food Chem. 2008 Aug 13;56(15):6520-30. doi: 10.1021/jf800510j. Epub 2008 Jul 9. PMID: 18611028.

U.S. Department of Agriculture Food Data Central

 Environmental Working Group’s annual “dirty dozen

https://www.fda.gov/consumers/consumer-updates/7-tips-cleaning-fruits-vegetables

New York Fruit Quarterly, Volume 8, Number 2: Summer 2000

Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits. Nutrition journal, 3, 5. https://doi.org/10.1186/1475-2891-3-5.

Panche AN, Diwan AD, Chandra SR. Flavonoids: an overview. J Nutr Sci. 2016 Dec 29;5:e47. doi: 10.1017/jns.2016.41. PMID: 28620474; PMCID: PMC5465813.

Kozłowska A, Szostak-Wegierek D. Flavonoids–food sources and health benefits. Rocz Panstw Zakl Hig. 2014;65(2):79-85. PMID: 25272572.

Olano-Martin E, Gibson GR, Rastell RA. Comparison of the in vitro bifidogenic properties of pectins and pectic-oligosaccharides. J Appl Microbiol. 2002;93(3):505-11. doi: 10.1046/j.1365-2672.2002.01719.x. PMID: 12174051.

Koutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). Apples and cardiovascular health–is the gut microbiota a core consideration?. Nutrients, 7(6), 3959–3998. https://doi.org/10.3390/nu7063959.

Tiwary CM, Ward JA, Jackson BA. Effect of pectin on satiety in healthy US Army adults. J Am Coll Nutr. 1997 Oct;16(5):423-8. doi: 10.1080/07315724.1997.10718708. PMID: 9322190.

Schwartz, S. E., Levine, R. A., Weinstock, R. S., Petokas, S., Mills, C. A., & Thomas, F. D. (1988). Sustained pectin ingestion: effect on gastric emptying and glucose tolerance in non-insulin-dependent diabetic patients. The American journal of clinical nutrition, 48(6), 1413–1417. https://doi.org/10.1093/ajcn/48.6.1413.

Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American journal of clinical nutrition, 69(1), 30–42. https://doi.org/10.1093/ajcn/69.1.30.

Chutkan, R., Fahey, G., Wright, W. L., & McRorie, J. (2012). Viscous versus nonviscous soluble fiber supplements: mechanisms and evidence for fiber-specific health benefits. Journal of the American Academy of Nurse Practitioners, 24(8), 476–487. https://doi.org/10.1111/j.1745-7599.2012.00758.x.

Miyazawa, R., Tomomasa, T., Kaneko, H., Arakawa, H., Shimizu, N., & Morikawa, A. (2008). Effects of pectin liquid on gastroesophageal reflux disease in children with cerebral palsy. BMC gastroenterology, 8, 11. https://doi.org/10.1186/1471-230X-8-11.

Is apple good for skin?

We also know that a cup of fruit juice a day is sure to guarantee a clear complexion. How about a massage with a fruit pulp or a fruit facial? Fruit facials have been there for at least a decade now. But with people getting more wary of effect of chemicals on the skin, a majority of them are now resorting to using something from their own kitchen. What better way to pamper your skin than with pure stuff which is free of toxins and not harmful to your skin?

Besides the fact that they hydrate and rejuvenate your skin, the very smell of a fruit on your face is quite de-stressing. Unlike the chemical beauty treatments, fruits are cost-effective, natural and also bring a visible difference. Here are a few fruits and their properties, choose what suits you best!

Banana: This is one fruit that’s abundantly available in India all through the year. We know it’s a good source of iron, magnesium and potassium and helps reduce menstrual cramps. The effect of banana on skin too is not something that can be ignored. Bananas are rich in vitamin A, B and E and hence works as an anti-aging agent. A fresh mashed banana facial can do wonders for your skin.

Lemon: Lemon juice is an important ingredient in most Indian recipes. This is also a fruit of all seasons and almost always finds place on your kitchen shelf or refrigerator. With its vitamin C content, its juice will keep your skin beautiful. A glass of warm water with a tsp of honey and a dash of lemon juice on an empty stomach every morning is a great skin cleanser. With its astringent properties, it can be used to lighten the skin tone and also diminish acne scars. Rub the inside of a lemon peel on your elbow remove dark spots. Mix lemon and honey and use it as a natural bleach on your skin.Apple: An apple a day keeps the doctor away is clichéd, but its health benefits are undisputable. Apple’s antioxidant property prevents cell and tissue damage. Studies by nutritionists have shown that apples contain abundant amounts of elastin and collagen that help keep the skin young. Applying a mixture of mashed apple, honey, rose water and oatmeal can act as a great exfoliating mask on your skin.

Orange: Rich in vitamin C that improves skin texture. Like apple, orange too contains collagen that slows skin aging process. Rub the insides of orange on your skin to tighten the skin. Oranges can be dried and powdered and used as a natural scrub. Like lemon, oranges too help clear skin blemishes.

Papaya: The benefits of this fruit on skin have perhaps been talked about since the time of our ancestors. Papaya is rich in antioxidants and contain a special enzyme called papain that can kill dead cells and cure skin impurities. A glass of papaya milk or just applying the flesh of papaya on your skin can do wonders to your skin.

Mango: Rightly called the king of fruits for not just its taste but also for health benefits. The soft pulpy fruit has an amazing effect on skin too. Rich in vitamin-A and rich antioxidants, it fights against skin aging, regenerates skin cells and restores the elasticity of skin.

Is it OK to eat apples everyday?

You likely know the familiar expression, “An apple a day keeps the doctor away.”

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While the phrase was first coined in 1913, it was based on a Pembrokeshire proverb that originated in 1866.

In fact, Notes and Queries magazine was the first to publish the original quote: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”

Although research shows that eating more apples may not actually be associated with fewer visits to the doctor, adding apples to your diet can help improve several aspects of your health (1Trusted SourceTrusted Source).

This article takes a closer look at whether eating an apple a day can truly help keep the doctor away.

Health benefits

Apples have been associated with a number of benefits that could help promote long-term health.

Highly nutritious

Apples are loaded with important nutrients, including fiber, vitamins, minerals, and antioxidants.

One medium apple provides the following nutrients (2Trusted Source):

Calories: 95

Carbs: 25 grams

Fiber: 4.5 grams

Vitamin C: 9% of the Daily Value (DV)

Copper: 5% of the DV

Potassium: 4% of the DV

Vitamin K: 3% of the DV

In particular, vitamin C acts as an antioxidant to neutralize harmful compounds known as free radicals and protects against disease (3Trusted Source).

Apples are also a great source of antioxidants like quercetin, caffeic acid, and epicatechin (4Trusted Source).

Supports heart health

Studies show that eating more apples could be associated with a lower risk of several chronic conditions, including heart disease (5Trusted Source).

In fact, one study in over 20,000 adults found that consuming higher amounts of white-fleshed fruits and vegetables, including apples, was linked to a lower risk of stroke (6Trusted Source).

This may be due to the presence of flavonoids found in apples, which are compounds that have been shown to reduce inflammation and protect heart health (7Trusted Source, 8Trusted Source).

Apples are also loaded with soluble fiber, which may help reduce blood pressure and cholesterol levels, both of which are risk factors for heart disease (9Trusted Source).

Contains cancer-fighting compounds

Apples contain several compounds that may help prevent cancer formation, including antioxidants and flavonoids (10Trusted Source).

According to one review of 41 studies, consuming a higher amount of apples was associated with a decreased risk of developing lung cancer (11Trusted Source).

Another study observed similar findings, reporting that eating more apples was tied to a lower risk of colorectal cancer (12Trusted Source).

Other research suggests that a diet rich in fruits and vegetables could protect against cancer of the stomach, colon, lungs, oral cavity, and esophagus (13Trusted Source).

However, more research is needed to evaluate the potential anticancer effects of apples and determine whether other factors may be involved.

Other health benefits

Apples have also been linked to several other health benefits that could help keep the doctor away:

Support weight loss. Due to their fiber content, apples have been shown to promote feelings of fullness, decrease calorie intake, and increase weight loss (14Trusted Source, 15Trusted Source).

Improve bone health. Human, animal, and test-tube studies have found that eating a higher amount of fruit could be associated with increased bone mineral density and a lower risk of osteoporosis (16Trusted Source, 17Trusted Source).

Promote brain function. Animal studies suggest that eating apples could help reduce oxidative stress, prevent mental decline, and slow signs of aging (13Trusted Source).

Protect against asthma. Studies show that an increased intake of apples may be linked to a lower risk of asthma (13Trusted Source).

Reduce the risk of diabetes. According to one large review, eating one apple per day was tied to a 28% lower risk of developing type 2 diabetes, compared with not eating any apples at all (18Trusted Source).

SUMMARY

Apples are highly nutritious and have been associated with several health benefits, including improved heart health and a reduced risk of certain types of cancer.

Potential downsides

Eating an apple every day is unlikely to harm your health.

However, it’s possible to have too much of a good thing, and eating multiple apples each day may cause several adverse side effects.

In particular, rapidly increasing your intake of fiber over a short period of time can cause symptoms like gas, bloating, and stomach pain (19Trusted Source).

Like other fruits, apples also contain a good chunk of carbs in each serving (2Trusted Source).

While this is not a problem for most people, those following a low carb or ketogenic diet may need to moderate their intake.

SUMMARY

Eating an apple every day is unlikely to negatively affect your health. However, eating excessive amounts of apples every day could contribute to digestive issues.

Other healthy options

Rich in vitamins, minerals, and antioxidants, apples are an excellent addition to the diet and may offer several health benefits.

However, many fruits and vegetables offer a similar set of nutrients and can be equally beneficial for health.

Plus, incorporating a variety of other fruits and vegetables into your routine can add more flavor and nutritional value to your diet.

Here are a few other fruits and vegetables that you can swap in for apples from time to time:

bananas

blueberries

broccoli

carrots

cauliflower

grapefruit

kale

mango

peaches

pears

pineapples

raspberries

spinach

strawberries

tomatoes

SUMMARY

Many fruits and vegetables offer a set of nutrients and health benefits that are similar to those of apples, and they can be enjoyed as part of a healthy, balanced diet.

The bottom line

Although eating more apples may not literally be associated with fewer visits to the doctor, apples are rich in nutrients and offer several benefits for disease prevention and long-term health.

In addition to apples, many other fruits and vegetables provide a similar set of nutrients and health benefits.

For best results, enjoy a variety of fruits and vegetables as part of a nutritious, well-rounded diet.

What fruits can help lose weight?

Calling all people with a sweet tooth! One of the hardest parts of any diet is fighting back against cravings for sweet, sugary foods, amiright? But when it comes to dieting, not all sugar is created equal. While your diet may have strict rules against the refined sugars found in treats like cupcakes and cookies, natural sugars (like the ones found in fruits) usually aren't off limits.

"[Fruit] is a nutritious item to enjoy during a weight-loss journey as a treat and to decrease your cravings for other less healthy sweet foods," says Amy Shapiro, RD, founder of Real Nutrition. Fruit can also help you feel fuller for longer, due to the fiber content in many kinds. But that doesn't mean you shouldn't track your sugar intake when eating fruit. Too much sugar of any kind could still thwart your weight-loss goals, and lots of fruits pack a ton of it.

If you're trying to lose weight, Shapiro recommends having no more than two servings of fruit a day, or three if you're active. One serving of fruit can either be a whole fruit that fits in your hand, like an apple or orange, or one cup of cut fruit, like a fruit salad. You should stick to eating fresh fruit; Shapiro advises against eating a ton of dried fruit if you're trying to lose weight, as the dried fruit's sugar becomes more concentrated as it loses volume. "The servings of dried fruit are very small, very sweet, and very high in sugar," she says. "For example, dried mango contains 29 grams of sugar for four slices." Shapiro also says that people tend to typically overeat dried fruit because of the small serving sizes.

But if you eat fresh fruit, and you take stock of your servings, fruits can keep you on track for your weight-loss goals. If you're curious which fruits are the best when it comes to weight loss, try this list of 11 recommendations from Shapiro. They have the highest fiber content, the lowest sugar, and are the healthiest options for weight loss.

1

Berries

A small white bowl of soft fruit.

RICHARD BOLL

Shapiro says she loves recommending berries because they have such high fiber content. "Berries are my favorite fruit to recommend since they are the highest in fiber and lowest in sugar and are packed with antioxidants so they are optimal for health." Raspberries, blueberries and strawberries all make great weight-loss fruit options.

Per serving:

Strawberries: 46 cal, 11.1g carbs, 7g sugar, 1g protein, 0.4g fat, 1.4g sodium, 2.9g fiber

Blueberries: 84 cals, 21g carbs, 14.7g sugar, 1g protein, 0.5g fat, 1.5g sodium, 3.6g fiber

Raspberries: 64 cals, 14.7g carbs, 5.4g sugar, 1.5g protein, 0.8g fat, 1.2g sodium, 8g fiber

2

Kiwi

Slices of kiwi fruit

DAVID MARSDEN

If you enjoy something sweet, yet equally tart, consider kiwi. "It's loaded with vitamin C and not too sweet, but still juicy and refreshing," says Shapiro.

Per serving: 108 cals, 26g carbs, 16g sugar, 2g protein, 0.9g fat, 5.3g sodium, 5.3g fiber

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3

Watermelon

Cubed watermelon in bowl

KURTWILSON

Watermelon is about 9o percent water, so not only does it help you stay hydrated, but it also aids in helping you feel fuller for longer too.

Per serving: 46 cals, 11.5g carbs, 9.4g sugar, 0.9 protein, 0.2g fat, 1.5g sodium, 0.6g fiber

4

Apples

Apple

PHILIPPE DESNERCK

Apples high in fiber, making your belly feel full, and they leave you mentally satisfied too, says Shapiro. "Apples have a great crunch and texture so they satisfy your craving to chew." If you're looking for a yummy and healthy dessert, Shapiro recommends throwing your apples in the oven and baking them.

Per serving: 65 cals, 17.3 carbs, 13g sugar, 0.3g protein, 0.2g fat, 1.2g sodium, 3g fiber

5

Papaya

Papaya or Papaw (Carica papaya), cut in cross-section, Caricaceae

DE AGOSTINI / R. OSTUNI

Shapiro says papaya is rich in enzymes that can ease distress in the gastrointestinal tract and reduce bloating. The fruit is also low-calorie and full of fiber. It's tasty on its own, but she says it also pairs well with some fresh lime juice and a little sea salt.

Per serving: 60.2 cals, 15.1g carbs, 10.9g sugar, 0.7g protein, 0.4g fat, 11.2g sodium, 2.4g fiber

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6

Lemons

Whole and halved lemon

DAVID MARSDEN

Getting enough water is crucial to any diet, and adding lemon to water makes it tastier, so you're bound to drink more of it, says Shapiro.

Per serving: 61.5 cals, 19.8g carbs, 5.3g sugar, 2.3g protein, 0.6g fat, 4.2g sodium, 5.9g fiber

7

Grapefruit

Pink grapefruit

DAVID MARSDEN

Grapefruit is low in sugar and high in fiber, and one serving size is pretty large, so chances are you'll feel satisfied for a while after eating it. People reported losing 7.1 percent of their body weight on average after eating grapefruit or drinking grapefruit juice before their meals for 12 weeks, according to a study in Nutrition & Metabolism.

Per serving: 73.6 cals, 18.6g carbs, 16.1 sugar, 1.5g protein, 0.2g fat, 0g sodium, 2.5g fiber

8

Acai

Acai berries

LEW ROBERTSONGETTY IMAGES

It may be hard to find the actual fruit, but Shapiro says frozen acai packets or powder—that can easily be added to a smoothie or bowl—can be just as healthy, as long as you get the unsweetened kind. Acai is super high in antioxidants, low in sugar and high in fiber—a magic combo.

Per serving: 70 cals, 4g carbs, 2g sugar, 1g protein, 5g fat, 10mg sodium, 2g fiber

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9

Pineapple

Pineapple with piece taken out

MAXIMILIAN STOCK LTD.

"It's juicy, tangy, and filled with bromelain, which helps with digestion by breaking down protein," says Shapiro. Heads up, pineapple skews higher in sugar, so keep track of your serving size with this one.

Per serving: 82.5 cals, 21.6g carbs, 16.3g sugar, 0.9g protein,0.2g fat, 1.7g sodium, 2.3g fiber

10

Avocados

Avocados

ROB WHITE PHOTOGRAPHY

Avocado is way higher in calories that most other fruit (yes, avo is a fruit!). But eaten in moderation it can help promote weight loss, as it may help squash your appetite, according to a study published in Nutrition Journal. The study determined that overweight individuals who ate half a Hass avocado with their lunch reported satiety for up to five hours after lunch. Win!

Per serving: 218 cals, 11.6g carbs, 0.9g sugar, 2.7g protein, 19.9g fat, 9.5g sodium, 9.1g fiber

11

Pears

Pear

PHILIPPE DESNERCK

Another fruit high in fiber, pears can help keep your satiety high and your digestive system operating smoothly, says Shapiro.

Per serving: 85.5 cals, 22.8g carbs, 14.6g sugar, 0.5g protein, 0.2g fat, 1.5g sodium, 4.7g fiber

How do you melt fat?

When you decide you really want to buckle down and lose weight, you feel like, in that instant, the pounds should just melt away. Unfortunately, nothing in life is that easy and that's especially true for weight loss. You have to put in the work and make the necessary lifestyle changes. It can get a bit overwhelming and frustrating when you don't see results as quickly as you would hope.

So what can you do?

00:19 / 00:25

Well, we've gone ahead and collected 35 of the quickest tips and tricks for losing weight quickly, easily, and responsibly. And to make sure you're really staying on course, be sure you're trying out these 21 Best Healthy Cooking Hacks of All Time.

1 Follow the 10:1 rule

It's super simple but is a handy rule of thumb to keep in mind whenever you're shopping for a loaf of bread: "For every 10 grams of carbs, there should be 1 gram of fiber," says Rebecca Lewis, RD for HelloFresh.

2 Use smaller plates

Small dinner plates

Shutterstock

"Use your salad plates instead of your dinner plates and you'll be surprised how much less food you eat overall," suggests Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color. If you're craving something sweet, try putting your dessert in a ramekin, which can give the illusion of a bigger treat thanks to its compact size.

3 Start every morning with protein

Fried eggs with peppers

A high-protein breakfast can lead to guaranteed long-term weight loss. Science proved it, according to the new book Zero Belly Breakfasts. Of people who've lost 30 pounds or more, 80% kept the weight off by eating a high-protein breakfast every day, according to a study done by The National Weight Control Registry.

4 Eat only one-ingredient foods

oatmeal cinnamon

Shutterstock

This one would be difficult to do all month, but it's definitely do-able for a day. "For the day, stick to eating foods that are only one ingredient. For example, if choosing to have oatmeal, find a company, like Bob's Red Mill that only puts in 'oats' with no additives on the ingredient list. Then, you can then combine it with foods like a banana, or cacao nibs, but avoid foods like granola which can have upward of 10 ingredients (including sugar)," explains Hayim. "Breakfast can be: Oats with a banana cooked with water, or three scrambled eggs with greens mixed in. Lunch can be a salad (careful of dressings), or deli meat. Dinner can be something like a piece of meat or fish (no sauce or salt), a scoop of quinoa, and a cooked vegetable. Great snacks are bananas and nut butter (with no added sugar or preservatives!)."

5 Disconnect emotion and eating

Eating pizza and social networking with a laptop.

Shutterstock

Although a negative feeling like stress, loneliness, and frustration will eventually quiet down, the calories you consume will not. So, here's the challenge: If you're feeling the slightest bit emotional and want to eat—or it's even time to eat—force yourself to either do something else or to eat something healthy and wholesome. Not only will you retrain your body for what to expect to feel better, but experts say that truly experiencing your emotions will teach you that it's possible to tolerate them head on. Don't forget that the pendulum swings both ways, though; be careful of how and what you're eating when you're feeling super awesome, too!

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6 Allow zero distractions when eating

woman eating ramen soup and watching tv series late at night

Shutterstock

Allow Lewis to elaborate: "It is difficult to eat mindfully if you are quickly rushing through a meal to get to the next thing. It's even more difficult to be mindful if you are distracted by an electronic device that steals your attention from the food." The challenge? "Take a full 30 minutes to eat your lunch or dinner. Seriously, set a timer. Do so without your phone, computer, TV, magazine, or other distractions. Eating with someone else is encouraged!"

7 Eat a probiotic-rich food

Yogurt fruit berries

Shutterstock

"Most people complain about constipation or not having regular bowel movements. I have found a simple solution: Consume one probiotic food or beverage a day," says Hayim. "This can range from Greek yogurt to kombucha to even just a half cup of miso soup. These probiotics add good bacteria into your gut and help stimulate a healthy gut flora and normal digestion." Try these 11 probiotic foods that aren't yogurt!

8 Wind down with tea

pour cup tea from tea pot

Shutterstock

"Making a cup of tea, and then sipping it slowly, is a great way to incorporate a winding down period into each day. Often, the after dinner time period is one where the stresses of the day can build up. For many people this leads to snacking when they're not hungry and/or difficulty falling asleep," says Willow Jarosh, MS, RD, CDN, of C&J Nutrition. "A nightly herbal tea ritual is a way to wind down, hydrate, and relax before bed. This nightly tea time can also be combined with journaling as a powerful way to healthfully handle daily stress, sans food." Make the most of the benefits from tea with The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

9 Watch your salt intake

flaky salt

Shutterstock

Look at labels more carefully and monitor how much sodium you're consuming. "Did you know that a standard frozen entree can have 750 mg of sodium (pay attention to serving size- often more than one serving). And your favorite protein bar can have up to 400 mg of sodium!" cautions Dr. Tasneem Bhatia, MD, also known as "Dr.Taz," a weight loss expert and author of What Doctors Eat and The 21-Day Belly Fix. "Your actual total daily sodium should be under 1,500 mg per day."

10 Conquer a recipe that intimidates you

cajun shrimp pasta

Shutterstock

"The worst thing that could happen is you mess up a meal and have to resort to cereal for dinner but the best thing is that you discover a new favorite meal you can make!" exclaims Janel Funk, MS, RD, LDN, of EatWellWithJanel.com. "Culinary skills take a little practice and the more familiar you are with cooking at home, the healthier your meals can be!" Allow us to suggest browsing our diverse collection of easy, healthy recipes. We promise everyone will be asking for a reprise next week.

11 Indulge a craving

ice cream bar

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Well, here's an interesting idea that is well-deserved after yesterday's challenge! "I typically like to challenge clients to mindfully eat a portion of food they crave— and practice doing this once a day," says Nan Allison, MS, RD, LDN of Allison Nutrition Consulting, Inc. "I recently challenged a client to have milk and cookies every afternoon and that helped her feel satisfied and not grab fast food for dinner." Not only will eating mindfully engage your senses more, allowing you to enjoy the treat more fully, but it will also slow you down and curb overeating.

12 Eat double rainbows

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As tasty and fabulous as it sounds! "In other words, aim to consume two servings of foods naturally colored red (e.g. raspberries or red Swiss chard), orange (e.g. mangoes or carrots), yellow (e.g. lemons or bell peppers), green (grapes or kale), blue/purple (blueberries or beets), and white (bananas or onions). Each of these pigments represents hundreds— or even thousands—of disease-fighting, immune-enhancing phytochemicals," explains Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot's Guide to Plant-Based Nutrition.

13 Add more pulses when possible

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But no, we're not talking about pulsing your food with a food processor. Instead, we're talking about pulses as in dried peas, beans, chickpeas, and lentils! "These can be easily incorporated into any meal of the day," suggests Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color. "You can add white beans or chickpeas to smoothies, split pea puree to baked goods, or swap half the meat in any recipe with lentils. You'll get a healthy dose of plant-based protein, filling fiber, and nutrients like iron and folate." Love chickpeas? Then you won't want to miss these 20 Amazing, Surprising Ways to Eat Chickpeas!

14 Go sugar-free

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"When you give up added sugars, and replace them with the no-sugar superfoods I reveal in my book Zero Sugar Diet, a number of amazing things will happen, with shocking rapidity (and yes, you can still eat all of your favorite foods without ever having to diet)," says David Zinczenko. "As your body detects that you've started to lose weight, your hunger hormones get furious. They start firing off signals to your brain telling you that winter's approaching, the barbarian hordes are at the gate, and you'd better consume every calorie in sight in order to prepare for the famine ahead. Zero Sugar Diet uses the power of fiber to counteract that basic instinct. By slowing the progress of carbohydrates through your body, fiber helps give you a continuous, steady dose of energy, so you never get the 'I'm empty' signal. So for those two weeks, I ate only foods free from added sugars with high fiber counts—filling foods like protein pancakes, roast beef wraps, juicy beef burgers, seared ahi tuna, creamy smoothies, popcorn—all the recipes in the book, tailor-made to be delicious and easy to make."

15 Consume only whole grains

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Let there be bread! And pasta! And…just make sure it's whole grain! "The majority of us have no problem eating enough grains, it's just that we fail to take in enough whole grains," comments Erin Palinski-Wade, RD, CDE author of Belly Fat Diet For Dummies and Flatout blogger. "Whole grains provide a good source of fiber, B vitamins, and may even help regulate blood sugar levels and promote a loss of belly fat. For every grain you choose, make it 100 percent whole grain." This means your cereal, your wraps, your snacks, your rice at dinner; once your see how easy and flavorful it can be, it will be easy to stick with these swaps long-term. For more help, check out these 20 Secrets for Eating Bread Without Getting Fat.

16 Go meatless for a day

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"Going meatless for one day a week can improve your health and the environment," shares Alexandra Miller, RDN, LDN, Corporate Dietitian at Medifast, Inc. "In fact, the 2015 Dietary Guidelines for Americans states that 'a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.' Furthermore, research suggests that eating less meat may help with weight control and be protective against certain types of cancer, diabetes, and heart disease."

17 Dabble with a new grain

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We love quinoa, but quinoa fatigue is real. "Try a new-to-you whole grain, such as farro, wheat berries or amaranth to add more variety into your rice and pasta repertoire," suggests Funk. "Whole grains are fiber-filled, which is great for digestion and feeling fuller longer. Head to your grocery store's bulk bin to sample only what you'll need for tonight's recipe."

18 Get more omega-3s

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"Take little steps each day to get more omega-3s—we do this ourselves and encourage our clients to do it too!" rave The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins' Veggie Cure. "More and more research shows that omega-3 fatty acids help to keep your heart and your brain healthy." And don't forget—omega-6s are not twice as good as omega-3s!

19 Ditch soda

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"Most of us eat (or drink!) more than the American Heart Association's recommended maximum amount of added sugars each day (100 calories for women and 150 calories for men). One of the biggest culprits is a sugar-sweetened beverage." It's easier said than done, but you'll be so much better off if you cut out these sugar bombs. "I think you will find that you'll feel better and have more energy. If plain water doesn't suit you, try sparkling water with a splash of 100% fruit juice or infuse water with fruit and herbs (like lime slices, mint, and sliced strawberries)," offers Sarah-Jane Bedwell, RD, LDN, a Nashville-based nutritionist and author of Schedule Me Skinny: Plan to Lose Weight and Keep It Off in Just 30 Minutes a Week.

20 Follow the red, green, and orange rule

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You'll never look at your plate the same way again: "Follow our 'Red, Green and Orange Rule' to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you'll get an excellent source of disease-fighting nutrients and [a meal] high in fiber and low in calories that's great for helping maintain a healthy weight and fighting aging," suggest The Nutrition Twins. "It's easier than you think: Make/ order omelets, sandwiches, wraps and burritos with veggies added; use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread; top baked potatoes with steamed vegetables; and mix pureed canned pumpkin into oatmeal and add cinnamon."

21 Breathe your way to better eating

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This challenge takes the leap from table to your body: "Take a full, deep breath between each bite.So often, we hold tension in our bodies throughout the day and, along with hunching over a computer, this can lead to shallow breathing. Taking a full, deep breath in (try to pull the breath deep into your lower abdomen) between each bite of food helps to slow you down a bit and relax some of that tension that may be sitting in your abdomen," explains Jarosh. "Slowing down with a deep breath between bites also gives you the opportunity to check in with your body regarding how you're feeling (hungry? satisfied? full?) so you can better base how much you eat on your body's natural cues." In case you need it, here's some more proof that mindful eating is the key to weight loss.

22 Cut off eating at 7:30 p.m.

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Take the no-eating-after-7:30 P.M. challenge and you might even realize you wake up feeling so great you want to make it part of your normal routine. "I love this as it really does help you to lose weight as late night eating is often unhealthy and can make it difficult to drop pounds," comments Mitzi Dulan, RD, author of The Pinterest Diet: How to Pin Your Way Thin and team nutritionist for the Kansas City Royals.

23 Drink lemon water

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If you aren't reading this until it's too late, then double up on your mini challenges for tomorrow. "Start your morning with a glass of lemon water and a positive meditation for a bright outlook," advises Lewis. This is actually one of the top tips for getting a flat belly—fast!—because lemons are a diuretic and help diminish bloat. Try it out and then be sure to avoid these 19 Foods That Cause Bloating if you're trying to squeeze into your skinny jeans or tight dress for a special occasion this weekend!

24 Get your fruits and veggies

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If you do any challenge, we vote for this one! "Eat five servings of veggies (a serving = one cup raw, half-cup cooked) and four servings of fruit (a serving = a small piece of fruit or half-cup)," suggests Kimberly Gomer, RD, Director of Nutrition at Pritikin Longevity Center + Spa. "To promote weight loss, eat the veggies as a first course prior to your meals. Be creative; eat a chopped salad, a fruit salad, roasted veggies, or a big bowl of veggie soup."

25 Get creative with seasoning

"Slash sodium and reduce your risk your risk of developing high blood pressure and heart disease by replacing sodium with spices and with lemon," suggest The Nutrition Twins. "For example, try turmeric on your eggs; cinnamon in your overnight oats; rosemary and oregano on your chicken; black pepper and lemon on your fish and cumin in your rice. We love this because it's such a healthy way to boost the flavor while fighting bloat that accompanies salt!"

26 Get at least one serving of greens into your diet

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It sounds simple enough, but it's easy to forget when we're in a bind or eating out. " Get one serving of greens in at least one time per day, if not twice. Being healthy can be daunting. Oftentimes, we over-focus on macronutrients such as amount of carbohydrates, protein, and fat we are eating, and forget to look at nutrients and fiber," Hayim comments. "Greens are essential in helping with alkalizing, digestion, and nourishing the cells. I encourage my clients to get a green in any way they can: Spirulina/Chlorella in a smoothie; Kale in a salad or into a sandwich; even snacking on green beans or sugar snap peas raw."

27 Only eat at tables

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Desktime = lunchtime? Guilty…usually. But not today! "Only allow yourself to eat while sitting at the table or center island in your kitchen," suggests Dulan (a table at the office is fine too; just avoid your desk for the day). "This helps to prevent the unconscious eating that can be a common problem." Be sure distractions like TVs, smartphones, and computers are out of sight too. Bedwell adds: "Studies show we eat more and are less satisfied when we are distracted. You will most likely discover you naturally eat less and enjoy your food more when you eat mindfully. As a bonus, you'll find you'll connect to your loved ones more when you eat mindfully together."

28 Combine fiber and protein

Accomplish this mission and watch your body feel so much better: "Make sure all of your snacks contain both fiber and protein for nutrients, satiety and stable blood sugar and energy levels," say The Nutrition Twins. "Pistachios are one of our favorite go-tos because they are crunchy and satisfying and they're one of the lowest fat, lowest calorie snack nuts, and among the highest in protein and fiber. We love this tip because it prevents people from turning to cookies or chips for snacks while also helping them slash calories so they can look leaner." Don't miss these 43 Fiber-Rich Foods That Should Be In Your Diet as you think about your potential combos!

29 Don't eat anything that comes out of a box

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"Shelf-stable foods are often high in the types of ingredients we actually want to avoid (sugar, saturated fats and sodium) because they are used to ensure the food will last a long time on the shelf," says Lewis. " Not to mention that most of the remaining ingredients are highly-processed or full of preservatives. The best way to help yourself eat more fruits/veggies (and thus fiber) is to avoid these types of foods. Cooking at home is encouraged!"

30 Plan a snack that's time-consuming

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"For instance, rather than a grab-n-go munchie snack, choose in-shell pistachios since you'll need to slow down and remove the shells yourself; plus, this may help fool yourself full because leftover shells may provide a visual cue to potentially curb portions," says

Jackie Newgent, RDN, culinary nutritionist and author of The All-Natural Diabetes Cookbook. "As a bonus, you'll get both fiber and protein in pistachios—a combination which nutritionists like myself love recommending to help boost satiety."

31 Hydrate, hydrate, hydrate

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Did we mention you should hydrate? Make it your MO to guzzle H2O like a rockstar. The recommended amount is 64 ounces, or eight glasses of eight ounces of water each per day, FYI. "Drink water instead of soda, tea, lemonade or other beverage you typically drink. Morning coffee is fine, but other than that, drink water with meals and throughout the day," suggests celebrity nutritionist Lisa DeFazio, MS, RDN. Even just sticking to this goal for one day can be a huge accomplishment and make you feel great. "Calories from beverage contribute to weight gain just like food, and water hydrates you better than any other beverage. By switching to water you are cutting down on your calories and sugar intake," DeFazio adds.

32 Load up on protein

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"Challenge yourself to eat three meals per day balanced with lean adequate protein, complex carbs, and healthy fats, along with two protein snacks (for women) or three protein snacks (for men)," says Caroline Cederquist MD, author of The MD Factor and founder of bistroMD, a research-based diet delivery program. "For a woman of average height, which in the United States is 5'4", I recommend 110–120 grams of protein per day. For a man of average height, which in the United States is 5'11", I recommend 130–140 grams of protein per day." To figure out what that all means and which foods can meet those goals, check out these 26 Best Vegetarian Sources of Protein!

33 Take 10 minutes every week to clean out your fridge

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It's like the joy of tidying up, but for your waistline. "Get a trash bag, go through your fridge and pantry, and throw out all of the expired food and junk food you know is not good for your health! If it's not in the house, you won't eat it," says DeFazio. Feeling guilty that something—even if it's junk food—is going to waste? Don't. It goes to waste whether you put it in your body or not.

34 Dial down the alcoholic drinks

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Okay, we know this one is no fun; it's perhaps the most of a challenge of many of the items on here! But a study published in the American Journal of Nutrition showed that alcohol is one of the biggest drivers of excess food intake. Another study published in the journal Obesity has suggested that this may be because alcohol heightens our senses. Researchers found that women who'd received the equivalent of about two drinks in the form of an alcohol infusion ate 30 percent more food than those who'd received a placebo. We're not saying you have to go dry, but if you replace your booze with H20, you might be shocked at how different your jeans feel in a week or two!

The 100 pound Apple Watch Weight Loss Transformation

35 Go oil-free whenever possible

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"Oil is a processed food that is pure fat containing upwards of 2,000 calories per cup," states Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot's Guide to Plant-Based Nutrition. "Substituting vegetable broth or water when sautéing and whipping up a tahini-based dressing for your salad or sauce for your food can save your hundreds and hundreds of calories in a day," she suggests. To blast even more fat fast, check out this essential list of the 20 Foods That Turn Back Your Metabolic Clock.

Eat This, Not That!

Inspired by The New York Times best-selling book series, Eat This, Not That! is a brand that's comprised of an award-winning team of journalists and board-certified experts, doctors, nutritionists, chefs, personal trainers, and dietitians who work together to bring you accurate, timely, informative, and actionable content on food, nutrition, dieting, weight loss, health, wellness, and more. Read more

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Can I eat apple at night?

An apple a day keeps the doctor away, right? Apples do contain a lot of nutrients, but how beneficial they are to your health may depend on when you eat them. According to Eat This, Not That, the phrase dates back to the late 1800s, and the advice was, "Eat an apple on going to bed, and you'll keep the doctor from earning his bread." As it turns out, the recommendation was to specifically eat an apple daily at bedtime.

Apples are loaded with nutrients. For example, 1 medium apple has fiber, calcium, magnesium, potassium, vitamin C, vitamin B6, vitamin A, vitamin E, folate, carotene, and vitamin K (via U.S. Department of Agriculture's Agricultural Research Service). The natural sugar in the apple — fructose — will give you a little energy boost without making you feel jittery (via the International Food Information Council Foundation). With this in mind, are there drawbacks linked to eating apples at night?

Should you eat an apple at night?

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Apples are a fantastic source of nutrients and fiber, and they can be a significant part of your daily diet. However, some say you should avoid this fruit in the evening, as it may disrupt your sleep, according to The Sun. The best time to eat an apple is in the morning because it can help with your digestion throughout the day. The pectin in apples helps get your liver create bile, enabling you to digest food more efficiently. The Sun recommends eating an apple first thing in the morning before breakfast for this reason.

However, the information from The Sun isn't supported by any scientific studies. If you don't experience any digestive issues from eating an apple in the evening, go for it. According to the University of Illinois Extension, apples contain insoluble and soluble fiber. This makes them a great evening snack, as they help push food through the digestive system more quickly. Of course, make sure you eat the peel so you're getting all the fiber and nutrients. 

The Harvard Medical School recommends not eating a large meal 2-3 hours before bed. Eating a small, nutritious snack, such as an apple with a slice of cheese, can tide you over until breakfast. 

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NEXT UP

Foods You Should Never Eat Before Bed

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BY LAUREN CAHN/UPDATED: DEC. 7, 2020 12:39 PM EDT

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Conventional wisdom says scarfing down food before bed is bad for you. Period. End of story. As physician and author of the book, Long Life Strategy, Dr. Ronald Caplan told Health Digest, nighttime eating "just adds on needless calories" and "eating begets eating." The two primary arguments against eating before bed are that the act of digesting food can interfere with sleep quality and that the calories we consume before going to sleep may burn more slowly while we sleep. However, newer evidence suggests that our understanding of nighttime eating deserves another look and possibly some modification.

For example, a 2012 study published in the scientific journal, Medicine & Science in Sports & Exercise, suggests that consuming small amounts of protein-rich beverages may actually improve absorption of protein, as well as increase morning metabolism and feelings of satiety. However, this effect has only been demonstrated in young men, and while there still may be a lot to learn about the impact of nighttime eating, some foods have been scientifically proven to interfere with sleep. Read on to learn the foods you should never eat before bed. 

You should never drink coffee before bed, and not just because of the jitters

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It's well known that drinking coffee near bedtime can sabotage your plans for a good night's sleep. Most of the blame tends to go to caffeine, and most of the logic tends to focus on the caffeine in coffee being a nervous system stimulant. However, many nutrition experts, like registered dietitian Sydney Lappe, say it's not just about the "jitter" in the jitter juice. In fact, Lappe explained to Health Digest that the caffeine stimulates "gut motility" and has a diuretic effect. In other words, drinking coffee can lead to unwanted middle-of-the-night trips to the bathroom. 

Additionally, and perhaps ironically considering it's a stimulant, caffeine relaxes the sphincter muscle between the stomach and the esophagus. When that happens, contents of the stomach, including digestive enzymes and acids, may travel back up into the esophagus, causing irritation known as acid reflux. Plus, coffee itself is highly acidic, which can irritate the GI tract — with or without reflux. 

Drinking tea before bed might not be as comforting as it sounds

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"If you are cold, tea will warm you; if you are too heated, it will cool you; if you are depressed, it will cheer you; if you are excited, it will calm you," William Gladstone, Queen Victoria's prime minister, once said. Indeed, tea is often associated with comfort and calm. However, while the act of drinking a warm cup of tea before bedtime can be relaxing, once tea of the non-herbal variety is in your system, it can interfere with your ability to fall asleep and stay asleep, according to physician, Richard Beyerlein. 

Tea has only about half as much caffeine as regular, caffeinated coffee. But the caffeine in tea can nevertheless present the same issues the caffeine in coffee presents, including preventing us from falling asleep, waking us up in the middle of the night with the urge to use the bathroom, and disturbing our sleep by causing acid reflux.

An alcoholic beverage before bed could throw your sleep off track

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When it comes to its effects on sleep, alcohol is a "tricky substance," physician Richard Beyerlein told Health Digest. "At first, it might feel like it's relaxing you. But it also has a rebound effect that can wake [you] up in the middle of the night." Dr. Beyerlein's observation is consistent with what research has revealed about alcohol in more recent years, which is that alcohol acts as both a depressant and a stimulant.

One of the effects drinking alcohol has on the human body is that it depresses the central nervous system, slowing down brain function and neural activity. However, research indicates alcohol also acts as a stimulant and has complex effects on behavior, including encouraging inattention or selective attention, feelings of aversion, euphoria, or acts of aggression. So while it might be tempting to turn to a hot toddy on a cold night, it might be better to cut yourself off at least a couple of hours before bedtime, according to Dr. Beyerlein.

Drinking water before bed can have you waking up before your alarm

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While some beverages can interfere with sleep because of how their chemical makeup acts on bodily functions, it's important to know that all beverages have the potential to interfere with sleep when consumed too close to bedtime, according to Dr. Saundra Dalton-Smith, internal medicine physician and author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. And that includes plain ole water. 

The reason that all beverages, including water, travel from your lips to your bladder at a rate of 2 ounces per hour. The amount you drink, your bladder capacity, and other factors may translate into you waking in the night with the need to empt your bladder. Although not a lot of research has been done in the area of insomnia and drinking before bed, one 2019 study published in Sleep and Biological Rhythms pointed to the possibility of there being a significant relationship between sleep disorder symptoms and drinking fluids before bedtime.

Chocolate can be a feel-good mood food but it can also keep you up at night

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Eating chocolate before bed can keep you up at night because chocolate contains not one but two stimulants. One is caffeine, which according to the Sleep Foundation, can have a stimulating effect within 15 minutes of consumption, and that effect can continue for up to six hours. The other stimulant is theobromine, according to registered dietitian Cassie Christopher.

Theobromine is an alkaloid, which is an organic, nitrogen-containing compound of plant origin that is known to have a physiological effect on humans. Theobromine has a stimulating effect which can make us feel more alert. In addition, it can support feelings of well-being. While that might feel pleasant, it can also interfere with sleep. 

Theobromine levels vary depending in different chocolate products, with dark chocolate generally containing the highest levels. However, dark chocolate also tends to contain less sugar than milk chocolate. Because sugar can also act as a stimulant without offering the same health benefits of theobromine, Christopher told Health Digest that if you want chocolate before bed, it's best to stick with a small square of dark chocolate.

Citrus fruits and other acidic foods should not be eaten before bed for several reasons

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Consuming acidic foods such as tomatoes, sports drinks, or citrus fruits (oranges, grapefruits, tangerines, lemons, and lime) can harm your health in several ways. First, foods containing even healthy acids such as citric acid can increase the production of stomach acid.

When you lie down soon after consuming them, you may experience acid reflux symptoms, including coughing and/or choking, according to internal medicine physician Saundra Dalton-Smith. In the short-term, acid reflux can interfere with sleep. In the long term, chronic acid reflux can lead to serious health problems, including ulcers and esophageal cancer. 

Additionally, consuming acidic foods can harm the enamel on your teeth even under the best of circumstances — and consuming them before bed is not the best of circumstances, particularly if you don't rinse your mouth out afterwards with water. What's worse, if you brush your teeth within 30 minutes of consuming something acidic, it can exacerbate acid's damage.

Eating carbs before bed could result in sleep disturbances

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Eating foods that are high in carbohydrates can help you fall asleep faster. However, you might not stay asleep. Eating carbs before bed can harm your sleep quality and thus disrupt your sleep, according to registered dietitian nutritionist Sarah Asay. The reason is that unlike, say, foods that are high in fat, foods that are high in carbohydrates tend to be easily and quickly digested by the body. That can lead to a spike — followed by a dip — in blood glucose (blood sugar), which in turn can lead to waking up in the middle of the night, Asay explained to Health Digest. 

If you are interested in the sleep-inducing benefits of carbs before bed but would like to minimize the risk of waking up in the middle of the night, Asay suggests pairing your high carb pre-bedtime snack with lean protein. 

Eating foods high in fat can ruin a good night's sleep

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Foods that are high in fat can interfere with sleep because digestion is typically protracted, according to Saundra Dalton-Smith, internal medicine physician. In fact, Mayo Clinic researchers discovered it can take days for a fatty meal to completely make it through the digestive tract (via Healthline). Because of their slow transit time, high-fat foods can cause gas, bloating, and indigestion, Dr. Dalton-Smith told Health Digest. 

For people prone to sleep apnea, a fatty pre-bedtime meal can actually increase the number of sleep apnea episodes experienced over the course of the night, according to a 2013 study. And foods that are high in saturated fat while also high in sugar and low in fiber — the modus operandi of cake, cookies, candy, and other foods we often default to when snacking between meals — are associated with less restorative sleep and more waking up in the middle of the night, according to a 2016 study published in the Journal of Clinical Sleep Medicine. 

Meat is never a good thing to eat before bed

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Just as with eating foods high in fat, when you eat animal protein too close to bedtime, it may interfere with your falling asleep and staying asleep. Meat and fish can take as long as 48 hours to be fully digested, according to Healthline. Not only does your body have to work longer to digest animal protein, it has to work harder. And that alone can interfere with getting a good night's sleep. This is thanks to gas, bloating and indigestion, internal medicine physician Saundra Dalton-Smith told Health Digest.

In addition, your body has to work harder to digest animal protein than it does to digest, say, carbohydrates, according to Mike Evangel, a sports and family chiropractic physician. Perhaps ironically, this is because meat is rich in nutrients, especially protein, and the digestive tract has to work particularly hard to extract and absorb those nutrients. 

You should never eat pizza close to bedtime for a whole number of reasons

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One of the worst foods you could eat before bed is pizza, according to Dr. Ronald Caplan, a physician and author of the book, Long Life Strategy. In terms of causing sleep disturbance, pizza packs a "double whammy," Dr. Caplan explained to Health Digest, in that pizza is high in simple carbs and high in fat (assuming you take your pizza with cheese).

Although foods high in carbohydrates can help you fall asleep faster, they can also lead to waking up in the middle of the night because of the rise and fall of blood sugar. Foods high in fat can interfere with sleep because of their slow transit time through the digestive tract.

If you opt for meat toppings like sausage or pepperoni, your pizza is actually a "triple whammy." Eating animal protein before bed can interfere with a good night's sleep because meat has a slow transit time and requires the body to work harder to absorb its nutrients.

Eating a lot of nuts before bed is not a good idea according to the experts

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Although nuts are naturally high in melatonin, a hormone associated with promoting sleep, they can also cause sleep disturbances, according to Dr. Mike Evangel, a sports and family chiropractic physician. This is particularly true when nuts are eaten in large quantities.

For one thing, nuts are high in fat, and high-fat foods are known for causing sleep disturbances because they can cause gas, bloating, and indigestion. In addition, nuts are high in fiber, and high-fiber foods may also be associated with digestive disturbances that can interfere with sleep, according to Dr. Saundra Dalton-Smith, internal medicine physician and author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity. 

Add protein to that mix, and those issues can become greater, according to a 2020 study published in the Journal of Clinical and Translational Gastroenterology. And, essentially, that's what nuts are: high protein and high fat. However, eating a small portion of nuts (say, an ounce or two at most) before bed will be less likely to result in digestive disturbances that outweigh their sleep promoting benefits.

High-fiber diets are healthy, but you should never eat high-fiber foods immediately before bed

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Eating a high-fiber diet can help you sleep better as a general matter. However, eating foods high in fiber right before bed can contribute to a bad night's sleep, according to Dr. Saundra Dalton-Smith, internal medicine physician. The reason is that some of the benefits that high-fiber foods confer on your body are also associated with gas and bloating. For example, eating high-fiber foods promotes the growth of healthy gut bacteria; however, such bacteria produce gas as a byproduct.

Examples of high-fiber foods include nuts and nut butters, fruits (especially dried fruits such as prunes, raisins, and dried apricots), vegetables (especially cruciferous vegetables such as broccoli, cauliflower, and cabbage), high-fiber cereals, beans, and oats. To reap the benefits of a high-fiber diet without sacrificing sleep, the dietitians at BistroMD suggest eating high-fiber foods — just not immediately prior to turning in for the night.  

Eating spicy foods before bed does not bode well for a good night's sleep

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Eating spicy foods before bed can make for a bad night's sleep, according to Alicia Galvin, resident dietitian for Sovereign Laboratories. In this regard, Galvin specifically called out hot peppers — or peppers high in capsaicin — and foods made with hot peppers such as Tabasco and Sriracha sauces. 

Galvin's view is supported by a small but seminal study published in the International Journal of Psychophysiology in which six young healthy men who were fed Tabasco sauce with their evening meal experienced sleep loss, including reduced slow wave sleep and stage 2 sleep, and also took longer to fall asleep in the first place. The study authors proposed that capsaicin may affect sleep by raising body temperature during the sleep cycle. Subsequent studies throughout the decades have supported this theory, including one from 2008 that was published in the scientific journal, Sleep Medicine Reviews.

You might want to rethink having fast food before bedtime

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If you've ever picked up a late-night burger and fries from a fast food joint, it probably won't surprise you to learn that eating processed food close to bedtime can contribute to a night of poor sleep. However, there's actual science to back up your empirical data. In a 2019 study published in the Korea Journal of Community Nutrition, university students who were otherwise in good health but who reported a pattern of poor quality or disturbed sleep were found to more frequently consume their meals late at night, and their meals were more frequently described as "fast food." 

One of the reasons that processed foods may contribute to sleep disturbance is that they often contain substances that are either difficult to digest or that directly interfere with the body's relaxation processes (via Johns Hopkins Medicine). For example, processed cheese contains tyramine, which triggers the release of norepinephrine, which is a stimulant associated with the "fight or flight" response.

Instead of fast food, you may want to consider heating up a bowl of soup before you hit the sack. "Foods that are comforting (such as chicken soup) can help your nervous system to power down and relax to give your whole body a sense of safety," acupuncturist and Chinese medicine specialist Tsao-Lin Moy, told Eat This, Not That. Just be sure to opt for a lower sodium option.

Read More: https://www.healthdigest.com/271570/you-should-never-watch-tv-before-bed-heres-why/?utm_campaign=clip

Are apples good before bed?

You’ve heard the saying “an apple a day keeps the doctor away,” but what happens if you eat an apple before bed?

Apples are the edible fruit of a flowering tree known as Malus domestica. They contain an array of nutrients, including carbohydrates, fiber, antioxidants, vitamins, and minerals (1Trusted Source).

These iconic fruits make a great snack when hunger strikes, and they’re one of the most consumed fruits globally. That’s mainly due to their seasonal availability, but they’re also tasty and versatile (2Trusted Source, 3Trusted Source).

Specific components found in apples, including melatonin, potassium, and carbs, may affect sleep quality (4Trusted Source, 5Trusted Source).

This article explores the potential benefits and downsides of eating apples before bed.

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Nutrition facts of apples

Below are the nutrition facts for a 3.5-ounce (100-gram) serving of raw, unpeeled apple (6Trusted Source):

Calories: 52

Carbs: 13.8 grams

Sugar: 10.4 grams

Fiber: 2.4 grams

Protein: 0.3 grams

Fat: 0.2 grams

Vitamin C: 8% of the Daily Value (DV)

Potassium: 3% of the DV

Magnesium: 1% of the DV

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Benefits of eating apples before bed

Carbohydrates

Consuming carbs may impact sleep quality (7Trusted Source).

One study showed that consuming a carb-rich meal with a high glycemic index (GI) before bed may raise tryptophan levels, which increases melatonin and serotonin. These hormones help promote the onset of sleep (8Trusted Source, 9)Trusted Source.

Yet, other studies have found mixed results regarding the effects of high GI meals on sleep. Some studies show that a high GI meal can have no effect, while others report sleep disturbances (7Trusted Source, 9Trusted Source, 10Trusted Source).

High GI foods can lead to a rapid increase in blood sugar levels when eaten. Lower quality, high GI carbs comprising simple sugars, such as sugar-sweetened beverages and sweets, are associated with poorer sleep (11Trusted Source).

However, people who have poorer quality sleep are likely to snack on more of these high GI carbs, so it’s still unclear whether diet affects sleep or sleep affects diet (11Trusted Source).

In one study, 3,129 female workers 34–65 years of age recorded their diet and sleep quality. Those who had higher intakes of low quality carbs, skipped breakfast, ate at irregular times, drank energy drinks, and ate less fish and vegetables reported poorer sleep quality (12Trusted Source).

However, more research into how carbs affect sleep is needed.

Apples, though, are a great source of fiber. That makes them a low GI carb, meaning they cause a minimal rise in blood sugar levels (13Trusted Source).

One study showed that when post-menopausal women switched from consuming high GI foods to low GI foods, the incidence of insomnia decreased (14Trusted Source).

Therefore, apples may help you sleep — or at least, they shouldn’t cause or worsen sleep troubles.

Melatonin

An important driver of a good night’s sleep is melatonin. Your brain produces melatonin naturally as it starts to get dark. It helps relax your body, making you feel sleepy in preparation for a good night’s sleep (15Trusted Source).

Melatonin can also be acquired through dietary sources and supplementation (15Trusted Source).

The first report of melatonin in apples was in 2013 (5Trusted Source).

One study showed that the melatonin content of apples can vary significantly, from approximately 0.86 nanograms (ng) per gram of flesh and peel to 148.11 ng per gram, depending on the variety (2Trusted Source).

Granny Smith apples are low in melatonin at 8.37–17.18 ng per gram, while Jincui apples contain higher levels of melatonin, averaging about 87.28–105.97 ng per gram (2Trusted Source).

To put things into perspective, though, the typical recommended dosage of a melatonin supplement is 1–5 mg. Eating a 3-ounce (100-gram) portion of a Jincui apple would provide about 0.0106 mg of melatonin (16Trusted Source).

Therefore, the amount of melatonin in apples probably isn’t high enough to make you feel sleepy.

Vitamin C

Apples contain 8% of the recommended DV of vitamin C in a 3-ounce (100-gram) portion (6Trusted Source).

Vitamin C is an antioxidant. Antioxidants support your health by fighting free radicals in your body, which can lead to cell damage in high amounts.

Research suggests that inflammation and oxidative stress — which may occur when you have a concentration of free radicals that’s too high — may harm sleep duration (17Trusted Source, 18Trusted Source).

In a study that collected sleep data from healthy adults ages 20 years and older, people with ideal levels of vitamin C showed lower levels of inflammation and oxidative stress. They were also more likely to report sufficient sleep of 7–8 hours (17Trusted Source, 19Trusted Source).

Therefore, eating apples regularly may indirectly promote sleep.

Potassium

Apples contain small amounts of the mineral potassium. Research suggests that irregular levels of potassium may contribute to daytime sleepiness (20Trusted Source).

Most research analyzing potassium’s effects on sleep is dated, and up-to-date research is needed.

A dated study from 1991 examined the effects of potassium supplementation on sleep quality in healthy young males ages 18–33 who were on a low potassium diet (21Trusted Source).

Results showed that a daily potassium intake of 96 milliequivalents for a week improved sleep efficiency. However, if you’re already consuming a diet high in potassium, supplementation may not offer any additional benefits for sleep quality (21Trusted Source).

Overall, the effects of potassium supplementation on sleep are unclear. Newer research is needed to confirm these effects.

Regardless, the quantity of potassium in apples is not significant. A 3-ounce (100-gram) portion contains 3% of the recommended DV, while bananas contain 10% of the recommended DV (22Trusted Source).

Therefore, the levels of potassium in apples may not be enough to help with sleep.

SUMMARY

Apples contain a combination of nutrients that may contribute to a good night’s sleep. However, the amount of nutrients in apples is not significant, so it’s unlikely that apples can promote sleep. That said, they shouldn’t inhibit sleep either.

Potential downsides of eating apples before bed

Eating before bed may go against your natural circadian rhythm.

Studies suggest that eating late at night may increase your susceptibility to obesity and cardiometabolic diseases, such as diabetes, high blood pressure, and high cholesterol (23Trusted Source).

One study compared the effects of eating the same 200-calorie snack in the daytime (10 a.m.) versus at nighttime (11 p.m.) on women with moderate weights. Results showed that in the nighttime group, the ability to burn fat slightly decreased and total cholesterol slightly increased (24Trusted Source).

However, research findings are conflicting, as some studies have shown no difference when consuming small meals at night (23Trusted Source).

Eating higher quality, lower GI foods such as apples before bedtime may be beneficial for sleep, but more research is needed.

SUMMARY

Some research demonstrates that eating a snack at night may reduce the body’s ability to burn fat and increase cholesterol levels. However, the evidence is insufficient, and it’s unclear whether eating an apple would have the same effect.

Recommendations

Apples contain a variety of nutrients in small amounts, which may contribute to a good night’s sleep. Some practical tips include the following:

Make a fruit salad with a variety of fruits, such as apples, grapefruit, and bananas, to incorporate more sources of potassium and vitamin C before bedtime.

If you are feeling a bit hungry, apples are a great low GI snack. Low GI foods like apples may help regulate blood sugar levels and improve sleep quality.

SUMMARY

While apples contain only a small amount of sleep-inducing nutrients, they’re still a health-promoting food and can be included as part of a healthy diet.

The bottom line

Newer evidence suggests apples contain melatonin, a hormone that provides the calm and tranquillity needed to fall asleep. However, the quantity found in apples is very low and unlikely to induce sleep.

However, being a quality source of carbs and a low GI food, apples may help reduce the time it takes to fall into a deep sleep when eaten before bed.

There are claims that eating late at night may increase one’s susceptibility to obesity and cardiometabolic diseases, but some research findings contradict this. It’s unclear whether eating apples before bed would contribute to the development of these conditions.

Overall, no solid research supports or rejects the idea of eating an apple before bed to promote good sleep. It doesn’t appear that apples promote or inhibit your sleep. So, if you feel like having an apple before bed, go for it.

Just one thing

Try this today: One healthy way to give your apple more staying power is combining it with a fat source, such as nut butter. Apples with peanut butter may reduce inflammation, balance blood sugar levels, support your heart and digestion, and offer other benefits.

How much weight can you lose on the 3 day apple diet?

An apple a day may keep the doctor away, but three apples a day might help you lose weight, claims registered dietitian Tammi Flynn. Flynn developed a 3-Apple-a-Day diet plan that, she says, can help you lose an average of 17 pounds in 12 weeks. According to Academy of Nutrition and Dietetics spokesperson and registered dietitian Bonnie Taub-Dix, the 3-Apple-a-Day diet has guidelines that would be a beneficial addition to any eating plan. Talk to your doctor before starting any weight management program.

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Diet Background

The 3-Apple-a-Day diet originated at a gym in Wenatchee, Washington, where Flynn worked as nutrition director, personal trainer and group training instructor. Flynn suggested to a client struggling with weight loss that she should eat an apple before each meal and use apples as snacks between meals. The woman reportedly lost nearly 2 pounds in a week. Flynn expanded the diet into a program at the gym, where she claims she observed similar results. In 2005, Flynn published details of the plan in her book, "The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss."

Basic Guidelines

While the original plan involved simply eating an apple prior to your regular meals, the 3-Apple-a-Day diet now includes eating guidelines and an exercise regimen. Followers of the program are instructed to consume low-fat, high-protein meals that range from 1,200 to 2,500 calories daily, depending on weight loss goals. A typical day's menu might consist of a cheese and vegetable omelet for breakfast, whole-wheat spaghetti with sauce for lunch and a salmon salad at dinner with protein shakes and yogurt as snacks. Dieters also engage in a mix of cardiovascular, stretching and weight training exercises each day.

Benefits and Drawbacks

The 3-Apple-a-Day diet increases followers' intake of fresh produce and lean protein and establishes a habit of regular exercise without requiring the purchase of expensive dietary supplements or equipment. Laura Kelly, a writer for SunSentinel.com, tried the diet for a week in 2008 and reported that she wasn't hungry on the meal plan provided in Flynn's book. She did, however, find it difficult to work exercise into her schedule daily. Dieters may also tire of eating three or more apples a day for the entire 12 weeks that the program lasts.

Scientific Research

A study published in 2009 in the medical journal "Appetite" confirmed the premise of the 3-Apple-a-Day diet. Adults who ate a whole apple before a meal consumed 15 percent fewer calories than subjects who did not first eat the apple. This may be due to the large amount of soluble and insoluble fiber in apples, which can help fill you up and keep you feeling fuller longer. In addition, a study in "Obesity" in 2012 determined that eating more soluble fiber is linked to a decrease in fat stores. Eating three small apples with their skins' intact would supply 3 grams of soluble fiber.

Is 4 apples a day too much?

We've all heard the proverb, 'An apple a day keeps the doctor away.' And for a good reason: apples are packed with a landslide of nutritional benefits. As Serena Poon, a certified nutritionist and celebrity chef, explains that this red delicious (or green granny smith) fruit is an excellent dietary fiber source, supporting our gut and digestive system. And they're loaded with vitamin C and potassium. These are all wonderful additions to our diets, but as with many parts of life, too much of anything can have a negative impact on our health.

Generally speaking, Poon says the average person can have one to two apples a day. If you're having more than that, you could experience some uncomfortable—and potentially dangerous—side effects. Here, experts weigh in, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

00:10 / 00:25

1 You could experience digestive issues.

bowl of apples

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We all need fiber in our diets, but when we have consumed too much, Poon says it can lead to digestive issues, including bloating and constipation. As she explains, more people need between 20 and 40 grams of fiber per day, depending on age and gender. And if you go above 70 grams, it's often considered too much. Though you would need to eat about 15 apples to get to 70 grams, it's essential to consider the other sources of fiber in your diet, like beans, whole wheat grains, and other vegetables. If you're eating a healthy meal plan packed with these high-fiber foods and having three to four apples per day, it could send you over the edge.

To get other types of fiber into your meals, check out our list of 20 Easy Ways to Add Fiber to Your Diet.

2 You could experience blood sugar fluctuations.

granny smith apples

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Because apples are high in carbohydrates, they may provide an energy burst before or after working out. You may also experience a lift in your mood since they help you release 'feel-good' neurotransmitters like serotonin, according to nutrition expert and author Dr. Josh Axe, D.N.M., C.N.S. However, he says if you have too many apples, you could notice some blood sugar fluctuations and experience the symptoms of 'hanger.' And it could also lead you to crave more sugar, as well, too.

"For people with poor metabolic health or diabetes, too much sugar from the fruit may also worsen insulin sensitivity or interfere with how well diabetes medications work," says Dr. Axe.

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3 You could be consuming pesticides.

red apples

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Unfortunately, apples regularly top the Environmental Working Group's dirty dozen list, which lays out the fruits and vegetables with the highest pesticide residue each year.

"The pesticide diphenylamine is a chemical commonly found on apples which are banned by the European Union because it is a potential carcinogen. Eating too many conventional apples could also mean eating too many chemicals," says Poon.

However, the number of apples that would need to be consumed in order for these chemicals to actually have a negative effect on your body would be an incredibly high number. According to an analysis from the Alliance for Food and Farming (AFF), women could consume up to 850 apples before those pesticides could have any adverse effects on your body. Nevertheless, it is still good to know what is in your produce and what you are consuming.

Speaking of, This Diet Removes Toxic Chemicals from Your Body in Less Than a Week, Study Finds.

4 You could gain weight.

apple slices

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Because apples are full of healthy carbohydrates that give our body the fuel it needs to move, groove, and digest, many health experts, including Stephanie Mansour, recommend them to their clients. However, when we have more than one or two a day, it could cause us to gain weight or struggle to lose weight.

"This is because the body burns carbs first, so eating too many apples can restrict your body from burning the fat it needs to lose weight," says Mansour.

5 You could damage your teeth.

green apples

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Because apples are acidic, Mansour eating too many might damage your teeth more than certain sodas. However, this can be avoided if chewed with the back teeth or if eaten alongside a meal as a snack.

"As long as you don't go overboard and stick to about one apple a day, you shouldn't have to worry too much about your teeth," she says.

6 You could put extra stress on your intestines.

apple slices in white apple shaped bowl

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Many gastrologists will use the FODMAP diet to identify food sensitives or allergies. It can also be used to give our gut a 'reboot' after going through a difficult sickness. It's also the recommended way of eating for those who have severe Irritable Bowel Syndrome (IBS). Every food is assigned a ranking based on how much sugar it contains and how difficult that sugar is to digest. Poon says apples rank high, and usually, they're not recommended for people who experience frequent bloating, gas, or digestive discomfort.

"Eating more apples could increase these negative effects if you are sensitive," she says.

Here's What Happens To Your Body When You Eat an Apple Every Day.

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FRUIT // HEALTH AT HOME // HEALTH TIPS

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How much fruit should I eat a day to lose weight?

Fruits that are unsweetened or minimally processed make an excellent snack, as they are rich in a variety of nutrients that support health and well-being. Fruits may also aid weight loss when people include them as part of an overall healthy lifestyle.

The natural sweetness of most fruits may also help people satisfy sugar cravings. This in turn may help them avoid fast food and processed snacks and reach a moderate weight. However, some fruits may be better for weight loss than others.

In this article, we discuss the relationship between eating fruit and weight loss. We also list the best fruits people can include in their diet when trying to reach a moderate weight.

Eating fruit and weight loss

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Fruit is one of the healthiest sources of carbohydrates. Incorporating fruit in the diet, alongside healthy eating and regular exercise, may contribute to weight loss.

Man’s Incredible Weight Loss and Overcoming Food Addiction

According to the Dietary Guidelines for Americans, 2020–2025Trusted Source, people should consume 2 cups of fruit per day as part of a balanced diet.

ResearchTrusted Source also suggests that eating fruit can help reach and maintain a moderate weight. However, it may be that different forms of fruit have differing effects on body weight, according to this 2016 studyTrusted Source.

Other studies reportTrusted Source that most types of fruit have beneficial properties, including anti-obesity effects, and contain a range of vitamins and minerals. That is why some health organizations suggest fruit consumption for weight loss.

How does fruit help with weight loss?

Fruit may contribute to weight loss in several ways.

Fiber

Fruit is high in fiber, which is the indigestible part of plants and carbohydrates.

StudiesTrusted Source link higher intake of fiber with lower body weight. Fiber can keep people feeling satiated for longer, which may reduce the overall number of calories in a person’s diet.

Authors of a 2019 studyTrusted Source report that, as a result of consuming dietary fiber, adults with obesity or overweight following a calorie restricted diet lost weight and stuck to dietary recommendations.

Calories and water content

Many fruits, such as berries and melons, have high water content. As a rich source of both fiber and water, fruits are a filling option that may help people feel full.

Low glycemic index

The glycemic index (GI) measures the effects food has on blood sugar levels.

Foods with a lower GI will cause slower blood sugar changes than foods with a high GI. Experts consider foods with a value lower than 55 to be low GI.

ResearchTrusted Source indicates that a calorie-controlled low GI diet may be more effective for weight loss than a high GI diet that is low in fat.

While most fruitsTrusted Source have a low GI, tropical fruits, such as pineapple, mango, and watermelon, have a moderate or high GI. However, moderate to high GI fruits can still be a part of a healthy diet.

Natural sweetness

The natural sweetness of fruits may help curb sugar cravings. Choosing fruit instead of cookies or cakes will help a person consume fewer calories and less fat and added sugars while still allowing them to enjoy a sweet treat.

When people use fruit as a substitute for other sweet foods while following a balanced diet, they may experience weight loss.

Best fruits for weight loss

All fruits contain nutrients that play an important role in overall health. Studies have shown the following fruits may help with weight loss:

Apples

One medium apple containsTrusted Source 104 calories and 4.8 grams (g) of fiber. Eating apples daily may aid weight loss.

A 2015 studyTrusted Source focusing on children and adolescents showed that BMI z-scores of people who ate whole apples and apple products were lower than those of people who did not consume these foods. The latter group were also more likely to have obesity.

The BMI z-score is an adjusted score that takes into account a child’s sex and age. It is also known as the BMI standard deviation (s.d.) score.

Avocado

Half an avocado containsTrusted Source 120 calories and 5 g of fiber. It is also a good source of heart-healthy fatsTrusted Source, vitamin K, and folate.

Avocado may increase feelings of fullness and reduce appetite, which are factors that can support weight management efforts.

One studyTrusted Source reports that regular avocado consumption may help people maintain a moderate weight. Study participants with a moderate weight at the beginning of the study gained significantly less weight after a period of 4–11 years than those who did not eat avocado regularly.

Bananas

One banana containsTrusted Source 112 calories and 3.3 g of fiber. Bananas are also rich in potassium, which is essential for heart health.

Thanks to their sweet taste and high fiber content, bananas may contribute to the feeling of satiety and curb sugar cravings. They are also a highly portable healthy snack, and they are easy to consume on the go.

Berries

Berries are a great option for weight loss, as they have a high water content and the lowest GITrusted Source of all fruits. Different berries have slightly different nutrient profiles, but they all contain essential vitamins and minerals that support general health.

Popular berries include:

Fruit Amount Calories Fiber

Blackberries One cup 65Trusted Source 8 g

Blueberries One cup 86Trusted Source 3.6 g

Raspberries One cup 78Trusted Source 9.8 g

Strawberries One cup 48Trusted Source 3 g

A 2015 studyTrusted Source of 12 premenopausal women reports that those who ate 65 calories of berries as a snack ate less food during their next meal than those who ate a 65-calorie serving of candy.

Grapefruit

Half a grapefruit containsTrusted Source 65 calories and 2.5 g of fiber. It is also a rich source of vitamin C.

A 2011 studyTrusted Source of 85 adults with obesity notes that the participants who ate grapefruit or drank grapefruit juice before meals experienced a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels.

While the participants who drank water before meals experienced a similar reduction in body weight, their cholesterol levels did not improve.

It is important to note that people should not consume grapefruit if they are taking certain medications, including statins, calcium channel blockers, and some psychiatric drugs. This is because grapefruit might affect the way the medications work.

Kiwifruit

One kiwifruit containsTrusted Source 44 calories and 2.3 g of fiber.

According to the Office of Dietary SupplementsTrusted Source, each medium fruit contributes 71% of a person’s daily value of vitamin C.

A 2018 studyTrusted Source reports that individuals with prediabetes who ate two golden kiwis daily for 12 weeks experienced a 1.2-inch reduction in their waist circumference. They also had a reduction in blood pressure and an increase in vitamin C levels.

Melons

Various melons may contribute to weight loss thanks to their high water content and sweet flavor. Common melon varieties include:

Fruit Amount Calories Fibre

Cantaloupe melon One cup 53Trusted Source 1.2 g

Honeydew melon One cup 56Trusted Source 1.2 g

Watermelon One cup 47Trusted Source 0.6 g

However, due to the GI ratings of melons, people should consume them in moderation.

According to research derived from multiple studies by different laboratories, the average GI of watermelon is 76, making it a high GI food. Both cantaloupe and honeydew melons have a moderate GI.

Oranges

One medium orange containsTrusted Source 72 calories and 3.7 g of fiber.

It also contains 81.9 milligrams of vitamin C, which is 109% of the recommended daily allowance (RDA)Trusted Source for a female and 91% for a male.

Passion fruit

This South American fruit containsTrusted Source 18 calories and 1.9 g of fiber.

It also has a compound called piceatannol, which improves blood pressure and heart rate and may increaseTrusted Source insulin sensitivity. Insulin resistance may contributeTrusted Source to weight gain.

Stone fruits

Stone fruits, or drupes, are fruits that contain a stone or pit. Examples include:

Fruit Amount Calories Fibre

Apricots One fruit 17Trusted Source 0.7 g

Cherries One cup 95Trusted Source 3.2 g

Nectarines One fruit 55Trusted Source 2.1 g

Peaches One fruit 63Trusted Source 2.3 g

Plums One fruit 35Trusted Source 1 g

Each fruit has a unique nutritional composition and provides several essential vitamins and minerals. Moreover, stone fruits have a low GI and are typically low in calories, which can aid weight loss.

Some stone fruits may also provide other health benefits. For example, tart cherry consumption may reduceTrusted Source markers of metabolic syndrome, according to a study in rodents. The syndrome is a cluster of symptoms such as hypertension, central obesity, insulin resistance, and dyslipidemia.

WERBUNG

Risks of a fruit diet

Some people follow a fruitarian diet. Most people who eat this way will consume most of their calories from raw fruit, with a small number coming from vegetables, nuts, and seeds.

While people on this diet may get many important vitamins and minerals from fruit, they may not get sufficient quantities of other nutrients, such as:

calcium

iron

omega-3 fatty acids

protein

vitamin B12

vitamin D

zinc

The U.S. Department of Agriculture (USDA) offers guidelines on the amounts of daily fruit consumption.

Summary

Fruit can be an excellent aid to reaching or maintaining a moderate weight. While all fruits provide health benefits, some may be better than others for contributing to satiety and keeping blood sugar levels stable.

People who wish to consume fruit to aid weight loss should do so as part of a balanced diet. Other factors, such as physical activity and adequate sleep, also play a role in weight management and overall health.

How can I lose a lb a day?

Losing one pound a day is not really a good idea. The general recommendation is to lose one to one and a half pounds a week steadily over the next few months. If you really need to lose weight drastically, you should do it under medical supervision.

To lose one pound in a day, you will need to exercise intensely daily and cut back on a lot of the calories daily. It may crash your metabolism, giving rise to other problems such as electrolyte imbalance and low sugars.

You need to burn 3500 calories a day to lose one pound a day, and you need anywhere between 2000 and 2500 calories in a day if you are doing your routine activities. That means you need to starve yourself the whole day and exercise as much as to lose the remaining calories. This is practically not possible.

Eating a high-protein food when you do moderate- to high-intensity exercises will curb your weight and help you build lean muscle mass. Additionally, you need to hydrate yourself after you sweat out. To lose one pound, you may have to restrict a lot of calories, including protein-rich foods as well. However, that is only going to make you unhealthy and give you only a skinny look and not a well-toned body in the long run.

A strong desire to lose weight drastically may signal a body image disorder and may need counseling and medicines. If you are obsessed with drastic weight loss or you keep counting calories every minute, it is not a healthy habit.

What are the side effects of losing one pound a day?

Rapid weight loss might make you shed those extra pounds quickly but at the cost of serious risks that include:

Nutritional deficiency: Consuming less food to reduce calorie intake may make you prone to malnutrition. You may eat less protein and get fewer intakes of your vitamins and minerals. You may use nutritional supplements, but consuming nutrients directly from fresh food and fruits/vegetables provides more health benefits.

Brittle bones: Reduced calcium and vitamin D intake will affect both the muscles and bones and make you prone to fractures.

Gallstones: When you eat less, the gallbladder produces less of its digestive juice. Over time, the stagnated digestive juice gives rise to gallstones, which is a medical condition. It occurs in 12-25 out of every 100 people who try to lose weight quickly.

Dehydration: This can make you feel tired, fatigued, and give you headaches and leg cramps. In the long run, persistent dehydration will make your skin to develop wrinkles more than for your age.

Slower metabolism: Rapid weight loss has been shown to reduce the metabolic rate. This can make you more likely to regain much of the lost weight in a few years. An analysis of 29 studies on rapid weight loss programs found that more than half of the lost weight was regained within two years, and by five years, more than 80% of lost weight was regained.

Other side effects of rapid weight loss include:

Constipation

Irritability

Dizziness

Hair loss

Muscle loss

What should you do to achieve sustained weight loss?

Gradual weight loss is sustained more easily than rapid weight loss.

It is recommended to lose one to two pounds per week and not one pound daily. This means reducing the calorie intake by only 500 kcal per day.

Losing one to two pounds/week just requires the incorporation of healthy dietary habits and regular physical activities.

Healthy dietary habits to achieve slow but sustained weight loss are as follows:

Substituting high-calorie, low-nutrient foods with low-calorie, high-nutrient foods

Replacing the processed, packaged food with whole cereals, fruits, and vegetables

Choosing low-fat products instead of high-fat items (low-fat skimmed milk instead of high-fat milk)

Including more proteins and less proportion of carbohydrates in the diet

Intermittent fasting technique

The American Heart Association recommends at least 30 minutes of moderate physical activities five days a week or 150 minutes of physical activities spread over a week. You can do high-intensity exercises along with moderate ones in between. Along with aerobic activities (jogging, cycling), you can do weight-bearing exercises and muscle-strengthening exercises. Swimming is excellent exercise.

It is necessary to speak with your doctor, fitness expert, and certified nutritionist/dietician before you embark on any rapid weight loss programs. This applies more to people with an underlying health condition such as heart disease.

What food should I avoid to lose weight?

The foods you eat can have a major effect on your weight.

WILL APPLE CIDER VINEGAR MAKE ME LOSE WEIGHT

Some foods, like full-fat yogurt, coconut oil and eggs, help with weight loss (1Trusted Source, 2Trusted Source, 3Trusted Source).

Other foods, especially processed and refined products, can make you gain weight.

Here are 11 foods to avoid when you’re trying to lose weight.

1. French Fries and Potato Chips

Whole potatoes are healthy and filling, but french fries and potato chips are not. They are very high in calories, and it’s easy to eat way too many of them.

In observational studies, consuming French fries and potato chips has been linked to weight gain (4Trusted Source, 5Trusted Source).

One study even found that potato chips may contribute to more weight gain per serving than any other food (5Trusted Source).

What’s more, baked, roasted or fried potatoes may contain cancer-causing substances called acrylamides. Therefore, it’s best to eat plain, boiled potatoes (6, 7Trusted Source).

SUMMARY

French fries and potato chips are unhealthy and fattening. On the other hand, whole, boiled potatoes are very healthy and help fill you up.

2. Sugary Drinks

Sugar-sweetened beverages, like soda, are one of the unhealthiest foods on the planet.

They are strongly associated with weight gain and can have disastrous health effects when consumed in excess (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

Even though sugary drinks contain a lot of calories, your brain doesn’t register them like solid food (12Trusted Source).

Liquid sugar calories don’t make you feel full, and you won’t eat less food to compensate. Instead, you end up adding these calories on top of your normal intake.

If you are serious about losing weight, consider giving up sugary drinks completely.

SUMMARY

Sugary drinks can negatively affect your weight and general health. If weight loss is your goal, then giving up soda and similar drinks may have a big impact.

3. White Bread

White bread is highly refined and often contains a lot of added sugar.

It is high on the glycemic index and can spike your blood sugar levels (13Trusted Source).

One study of 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of weight gain and obesity (14Trusted Source).

Fortunately, there are many healthy alternatives to conventional wheat bread. One is Ezekiel bread, which is probably the healthiest bread on the market.

However, keep in mind that all wheat breads do contain gluten. Some other options include oopsie bread, cornbread and almond flour bread.

SUMMARY

White bread is made from very fine flour, and can spike your blood sugar levels and lead to overeating. However, there are many other types of bread you can eat.

4. Candy Bars

Candy bars are extremely unhealthy. They pack a lot of added sugar, added oils and refined flour into a small package.

Candy bars are high in calories and low in nutrients. An average-sized candy bar covered in chocolate can contain around 200–300 calories, and extra-large bars may contain even more (15Trusted Source).

Unfortunately, you can find candy bars everywhere. They are even strategically placed in stores in order to tempt consumers into buying them impulsively.

If you are craving a snack, eat a piece of fruit or a handful of nuts instead.

SUMMARY

Candy bars consist of unhealthy ingredients like sugar, refined flour and added oils. They are high in calories, but not very filling.

5. Most Fruit Juices

Most fruit juices you find at the supermarket have very little in common with whole fruit.

Fruit juices are highly processed and loaded with sugar.

In fact, they can contain just as much sugar and calories as soda, if not more (16Trusted Source).

Also, fruit juice usually has no fiber and doesn’t require chewing.

This means that a glass of orange juice won’t have the same effects on fullness as an orange, making it easy to consume large quantities in a short amount of time (17Trusted Source).

Stay away from fruit juice and eat whole fruit instead.

SUMMARY

Fruit juice is high in calories and added sugar, but usually contains no fiber. It is best to stick to whole fruit.

6. Pastries, Cookies and Cakes

Pastries, cookies and cakes are packed with unhealthy ingredients like added sugar and refined flour.

They may also contain artificial trans fats, which are very harmful and linked to many diseases (18Trusted Source).

Pastries, cookies and cakes are not very satisfying, and you will likely become hungry very quickly after eating these high-calorie, low-nutrient foods.

If you’re craving something sweet, reach for a piece of dark chocolate instead.

SUMMARY

Pastries, cookies and cakes often contain large amounts of added sugar, refined flour and sometimes trans fat. These foods are high in calories but not very filling.

7. Some Types of Alcohol (Especially Beer)

Alcohol provides more calories than carbs and protein, or about 7 calories per gram.

However, the evidence for alcohol and weight gain is not clear (19Trusted Source).

Drinking alcohol in moderation seems to be fine and is actually linked to reduced weight gain. Heavy drinking, on the other hand, is associated with increased weight gain (20Trusted Source, 21Trusted Source).

The type of alcohol also matters. Beer can cause weight gain, but drinking wine in moderation may actually be beneficial (19Trusted Source, 22Trusted Source).

SUMMARY

If you are trying to lose weight, you may want to consider cutting back on alcohol or skipping it altogether. Wine in small amounts seems to be fine.

8. Ice Cream

Ice cream is incredibly delicious, but very unhealthy. It is high in calories, and most types are loaded with sugar.

A small portion of ice cream is fine every now and then, but the problem is that it’s very easy to consume massive amounts in one sitting.

Consider making your own ice cream, using less sugar and healthier ingredients like full-fat yogurt and fruit.

Also, serve yourself a small portion and put the ice cream away so that you won’t end up eating too much.

SUMMARY

Store-bought ice cream is high in sugar, and homemade ice cream is a better alternative. Remember to be mindful of portions, as it’s very easy to eat too much ice cream.

9. Pizza

Pizza is a very popular fast food. However, commercially made pizzas also happen to be very unhealthy.

They’re extremely high in calories and often contain unhealthy ingredients like highly refined flour and processed meat.

If you want to enjoy a slice of pizza, try making one at home using healthier ingredients. Homemade pizza sauce is also healthier, since supermarket varieties can contain lots of sugar.

Another option is to look for a pizza place that makes healthier pizzas.

SUMMARY

Commercial pizzas are often made from highly refined and processed ingredients. A homemade pizza with healthier ingredients is a much better option.

10. High-Calorie Coffee Drinks

Coffee contains several biologically active substances, most importantly caffeine.

These chemicals can boost your metabolism and increase fat burning, at least in the short term (23Trusted Source, 24Trusted Source).

However, the negative effects of adding unhealthy ingredients like artificial cream and sugar outweigh these positive effects.

High-calorie coffee drinks are actually no better than soda. They’re loaded with empty calories that can equal a whole meal.

If you like coffee, it’s best to stick to plain, black coffee when trying to lose weight. Adding a little cream or milk is fine too. Just avoid adding sugar, high-calorie creamers and other unhealthy ingredients.

SUMMARY

Plain, black coffee can be very healthy and help you burn fat. However, high-calorie coffee drinks that contain artificial ingredients are very unhealthy and fattening.

11. Foods High in Added Sugar

Added sugar is probably the worst thing in the modern diet. Excess amounts have been linked to some of the most serious diseases in the world today (25Trusted Source, 26Trusted Source, 27Trusted Source).

Foods high in added sugar usually provide tons of empty calories, but are not very filling.

Examples of foods that may contain massive amounts of added sugar include sugary breakfast cereals, granola bars and low-fat, flavored yogurt.

You should be especially careful when selecting “low-fat” or “fat-free” foods, as manufacturers often add lots of sugar to make up for the flavor that’s lost when the fat is removed.

Here are 15 “health foods” that are really just junk foods in disguise.

SUMMARY

Added sugar is one of the unhealthiest ingredients in the modern diet. Many products, such as low-fat and fat-free foods, seem healthy but are loaded with sugar.

The Bottom Line

The worst foods for weight loss are highly processed junk foods. These foods are typically loaded with added sugar, refined wheat and/or added fats.

If you’re not sure if a food is healthy or unhealthy, read the label. However, watch out for the different names for sugar and misleading health claims.

Also, remember to consider the serving sizes. Some healthy foods, like nuts, dried fruit and cheese, are high in calories, and it can be very easy to eat too much.

You can also practice mindful eating, in which you pay close attention to each bite, chew your foods slowly, and monitor your fullness. This technique can help moderate your food intake.

What is the #1 worst food for weight gain?

Avoiding weight gain as you age isn't impossible, after all.

If you yearn to be among those who sail through the years without picking up a pound for each birthday, Harvard doctors have a game plan for you. And it goes far beyond the old "eat less, exercise more" mantra.

Reducing your intake of specific foods, sleeping 6 to 8 hours nightly, getting some exercise, and turning off the TV all predicted less weight gain with time, they found.

They also found five foods strongly linked with weight gain and five others linked with less than average weight gain.

''The message here is that the type and quality of food and beverage one eats are incredibly important," says researcher Dariush Mozaffarian, MD, DrPH, associate professor of medicine and epidemiology at Harvard School of Public Health, Brigham and Women's Hospital and Harvard Medical School.

The new research, he says, ''shows how multiple lifestyle factors, including diet, were related to long-term weight gain."

The study appears in the New England Journal of Medicine.

Avoiding Weight Gain: Study Details

The researchers wanted to focus on what leads to long-term weight gain and why the average adult gains about a pound a year.

They tracked 120,000 participants in three studies, the Nurses' Health Study, the Nurses' Health Study II, and the Health Professionals Follow-up Study. Every four years, they evaluated the links between changes in lifestyle habits and weight.

On average, the study participants gained an average of 3.35 pounds over each four-year period. That added up to nearly 17 pounds after 20 years. At the start of the three studies, the men and women's average ages were 37, 50, and 52.

5 Foods That Make You Fat; 5 That Don't

When the researchers looked more closely, they found five foods associated with the greatest weight gain over the study period:

Potato chips

Other potatoes

Sugar-sweetened beverages

Unprocessed red meats

Processed meats

They also found five foods linked with less gain and even weight loss:

Vegetables

Whole grains

Fruits

Nuts

Yogurt

SUGGESTED

Deciphering the Findings

"There were huge differences in four-year weight gains based on what people did," he says. "The quantity of fat in the food didn't seem to be strongly related to weight gain." For instance, no differences were seen for low-fat or skim milk compared to whole-fat milk.

Rather, he says, focusing on the quality of food -- not simply total calories, or fat grams, or grams of carbohydrates -- seems most important in avoiding weight gain.

They write: "A habitual energy imbalance of about 50 to 100 kilocalories per day may be sufficient to cause the gradual weight gain seen in most persons."

Yogurt was perhaps the biggest surprise on the list of foods linked with less weight gain, Mozaffarian says. The researchers aren't sure why. They cite some other research finding that changes in gut bacteria from eating yogurt may help in weight control. Or those who eat yogurt may have other healthy habits.

Changes in diet had the strongest link to weight gain. However, the researchers also found that those who slept 6 to 8 hours a night gained less than those who slept less than 6 or more than 8. Weight gain was also linked with changes in the amount of television viewing and changes in physical activity.

''Small differences add up over time," Mozaffarian says. He sees that as both ''a danger and an opportunity." If you don't pay attention, he says, the pounds can pile on quickly. "If you do pay attention, a handful of changes could add up in a beneficial way," he says.

He is not suggesting people completely avoid foods linked with weight gain. "If someone wants to eat some of the foods on the list associated with weight gain, as long as they eat a lot of other foods that are not associated with weight gain, and exercise, and not watch a lot of TV, that would be OK," he says.

Mozaffarian reports receiving honoraria from Unilever, Aramark, and other food-related companies for speaking on diet-related topics.

Avoiding Weight Gain With Age: Perspective

The study provides some good support for factors other experts have assumed are linked with weight gain, says Connie Diekman, RD, director of university nutrition at Washington University in St. Louis. She reviewed the study but was not involved in it.

SUGGESTED

Diekman says that among the most interesting findings is that the lower the intake of fruits, vegetables, whole grains, nuts, and yogurt, the more significant the weight gain. That result jibes with the recommendation in the Dietary Guidelines to shift food intake to more plant foods.

Another important finding, she tells WebMD, is that "a shift in calorie intake of as little as 50 to 100 calories a day may be all it takes to gain or lose weight."

8 Best Fruits For Weight Loss, Weight Loss Foods !!

Advice? "I'd encourage consumers to think about one portion you can cut down on each day or one 10-minute walk you can add to your day. These small steps can then become the steps on the path you need to make more changes to achieve, and maintain, a healthier weight."

Why are apples bad for you?

Overall, apples are a healthy food choice, rich in fiber and vitamin C. But sometimes you can have too much of a good thing. Apples are high in sugar and may cause gastrointestinal distress. Pesticide residues are another possible concern, as are allergic reactions in some people.

VIDEO OF THE DAY

Calories and Nutrition Information

Most of the calories in apples come from sugar. A medium apple contains about 100 calories, and about 90 of those calories come from carbohydrates (sugar).

However, the high fiber content of apples gives them a low glycemic index score, meaning that most diabetics will have few problems incorporating apples into their regular diet.

Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

Potential Disadvantages of Eating Apples

1. Loose Stool

Most of the fiber in apples is soluble fiber in the form of pectin, although apple skins also contain a good amount of insoluble fiber. The high fiber content of apples can lead to gastrointestinal issues, including loose stools and sometimes diarrhea, according to WebMD.

Usually, this side effect occurs only if your body is unused to digesting a high-fiber diet and will disappear after your digestive system adjusts.

2. Stomachache

Some people report mild stomachache after eating apples. This is most likely another symptom caused by the high fiber content of apples. Digesting the fiber can cause gas to buildup in the gastrointestinal system, resulting in stomachache, cramps and flatulence. Again, this effect is usually transient.

3. Pesticide Exposure

If you don't purchase organic apples, you could be ingesting trace amounts of pesticides. Peeling apples can eliminate much of the risk from residue, though. Much of the fiber and vitamin content of apples is found in the peel, however, so peeling apples will also reduce their nutritional value.

Be careful, too, when scavenging windfall apples — not only do you have no way of knowing the pesticides used on what you find, the fallen fruit may be contaminated with E. coli and can cause food poisoning.

4. Allergic Reaction

Allergic reactions to apples are uncommon but not unheard of. Symptoms include itching around the lips and mouth, swelling of the lips and tongue, itchy and watery eyes and sneezing, according to the Mayo Clinic.

If you're allergic to pears, you're probably also allergic to apples, according to Manchester Academic Health Science Centre. Other associated allergies are birch pollen, raw potatoes, peaches and hazelnuts. Cooking the apples usually eliminates the problem.

One Myth: Cyanide

You may have heard that apple seeds are poisonous, but the risk of accidentally ingesting one is insignificant. While apple seeds do contain tiny amounts of cyanide, the amount is so small as to be essentially harmless, according to Snopes.

 Is 1 apple a day good for you?

With over 7,000 different cultivars available worldwide, it’s no surprise that apples are the most widely consumed fruit globally (1Trusted Source).

From sweet red varieties, like Red Delicious, Fuji or Gala, to tangy green ones, like Granny Smith — my personal favorite that I enjoy with lime juice and a little salt when I want a savory snack — there sure is an apple for everyone.

They’re commonly used in recipes, like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack on their own or wedged and smeared with nut butter.

In addition to their culinary versatility and numerous colors and flavors to choose from, apples are an exceptionally healthy fruit with many research-backed benefits.

Here are eight impressive health benefits of apples.

1. Nutritious

Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.

The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits, like apples (2Trusted Source).

One medium 7-ounce (200-grams) apple offers the following nutrients (3Trusted Source):

Calories: 104

Carbs: 28 grams

Fiber: 5 grams

Vitamin C: 10% of the Daily Value (DV)

Copper: 6% of the DV

Potassium: 5% of the DV

Vitamin K: 4% of the DV

The same serving also provides 2–5% of the DV for vitamins E, B1, and B6.

Vitamin E serves as a fat-soluble antioxidant, vitamin B1 — also known as thiamine — is needed for growth and development, and vitamin B6 is essential for protein metabolism (4Trusted Source, 5Trusted Source, 6Trusted Source).

Apples are also a rich source of polyphenols, an important group of antioxidants. Antioxidants are compounds that protect your cells from free radicals — harmful molecules that contribute to the development of chronic conditions, like heart disease and cancer (4Trusted Source).

While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits (1Trusted Source)

To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols (7Trusted Source, 8Trusted Source).

SUMMARY

Apples are a good source of fiber and vitamin C. They also contain antioxidants, like vitamin E, and polyphenols that contribute to the fruit’s numerous health benefits.

2. May support weight loss

Apples are high in fiber and water, two qualities that make them filling.

An increasing feeling of fullness works as a weight-loss strategy, as it helps manage your appetite. This, in turn, might lead you to reduce your energy intake (9Trusted Source).

In one study, eating whole apples increased feelings of fullness for up to 4 hours longer than consuming equal amounts of apple purée or juice. This happened, because whole apples reduce gastric emptying — the rate at which your stomach empties its contents (10Trusted Source).

Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease (11Trusted Source).

Interestingly, apple polyphenols may also have anti-obesity effects (12Trusted Source).

SUMMARY

Apples are particularly filling due to their high fiber and water content. Their polyphenols may also have anti-obesity effects.

3. Could be good for your heart

Apples have been linked to a lower risk of heart disease (13Trusted Source).

One reason may be that they contain soluble fiber. This kind of fiber can help lower your blood cholesterol levels.

Another reason may be that they offer polyphenols. Some of these, namely the flavonoid epicatechin, may lower blood pressure (13Trusted Source).

Studies have also linked high intakes of flavonoids with a lower risk of stroke (14Trusted Source, 15Trusted Source).

Plus, flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL cholesterol oxidation, and reducing atherosclerosis, which is the buildup of plaque in your arteries (14Trusted Source).

Another study has also linked eating white-fleshed fruits and vegetables, like apples and pears, to a reduced risk of stroke. For every 1/5 cup (25 grams) of apple slices consumed per day, the risk of stroke decreased by 9% (16Trusted Source).

SUMMARY

Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.

4. Linked to a lower risk of diabetes

Eating apples may also reduce your risk of type 2 diabetes.

A compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. In fact, just one serving per week may reduce the risk by 3% (17Trusted Source).

Their high content of the antioxidant polyphenols quercetin and phloridzin could explain this beneficial effect (18Trusted Source, 19Trusted Source, 20Trusted Source).

Quercetin’s anti-inflammatory effects may reduce insulin resistance, a big risk factor for the onset of diabetes. Meanwhile, phloridzin is believed to reduce sugar uptake in the intestines, contributing to a reduced blood sugar load and thereby reduced diabetes risk (19Trusted Source, 20Trusted Source).

SUMMARY

Eating apples is linked to a lower risk of type 2 diabetes, potentially due to their polyphenol content.

5. May promote gut health

Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds your gut microbiota, which is the good bacteria in your gut.

Being involved in many functions related to both health and disease, your gut microbiota plays an essential role in your overall well-being. A healthy gut is often key for better health (21Trusted Source, 22Trusted Source, 23Trusted Source).

Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. It especially improves the ratio of Bacteriodetes to Firmicutes, the two main types of bacteria in your gut (13Trusted Source, 24Trusted Source, 25Trusted Source).

New research suggests that, by beneficially altering your gut microbiota, apples may help protect against chronic diseases like obesity, type 2 diabetes, heart disease, and cancer (13Trusted Source).

SUMMARY

The type of fiber found in apples improves your gut-friendly bacteria, which may be why the fruit is thought to help protect against chronic diseases.

6. Might help prevent cancer

Antioxidants in apples may offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers (26Trusted Source).

Test-tube studies suggest that these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying (27Trusted Source).

What’s more, one study in women reported that higher apple intakes were linked to a lower risk of cancer death (28Trusted Source).

Apples’ fiber content may also contribute to their cancer-fighting properties.

For example, another test-tube study found that apple pectin fiber could inhibit the growth of cancerous cells and even trigger their death (29Trusted Source).

However, further research in humans is needed to better understand the possible link between apples and cancer prevention — for example, to identify adequate amounts and eating timing (27Trusted Source).

SUMMARY

Apple’s fiber and antioxidant content have been linked to a reduced risk of certain types of cancer. However, more research in humans is needed.

7. Could help fight asthma

Antioxidant-rich apples may help protect your lungs from oxidative damage.

An excess of harmful molecules called free radicals can cause oxidative damage. This may lead to inflammatory and allergenic responses in your body (30Trusted Source).

Apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. Theoretically, this could make apples effective against late phases of bronchial asthma responses (30Trusted Source).

Supporting this, test-tube and animal studies suggest quercetin may be a suitable treatment for allergic inflammatory diseases like asthma and sinusitis (30Trusted Source).

Similarly, other compounds found in apples, including ones called proanthocyanidins, may reduce or prevent allergic asthma airway inflammation (31Trusted Source).

Still, more human research is needed on the topic.

SUMMARY

Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma. However, more research, especially in humans, is needed.

8. May help protect your brain

Quercetin in apples may protect your brain from damage caused by oxidative stress (32Trusted Source).

Research in rats shows that quercetin’s antioxidant effects may protect the brain and nerves from oxidative damage and prevent injuries that can result in degenerative brain diseases, like Alzheimer’s disease or dementia (33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).

In addition, quercetin may prevent stress-associated nerve damage by regulating oxidative and inflammatory stress markers (31Trusted Source).

Nevertheless, keep in mind that most research focuses on a specific compound instead of whole apples. Therefore, further research is still needed before any conclusions can be drawn.

SUMMARY

Quercetin in apples may protect your brain against oxidative stress. However, further research is needed to validate the effect of eating the whole fruit.

The bottom line

Apples are an incredibly nutritious fruit that offers multiple health benefits.

They’re rich in fiber and antioxidants. Eating them is linked to a lower risk of many chronic conditions, including diabetes, heart disease, and cancer.

Apples may also promote weight loss and improve gut and brain health.

Even though more research is still needed to better understand how apples affect human health, you can’t go wrong with this tasty, versatile, and easily accessible fruit.

Just one thing

Try this today: Eat whole, unpeeled apples instead of apple juice or purée to get the best out of the fruit.

What fruits make you gain weight?

For some people, gaining weight or building muscle can be challenging.

Though fruits aren’t usually the first group of foods that comes to mind when trying to bulk up, several types of fruits can provide the extra calories your body needs to gain weight.

What’s more, they pack important vitamins and minerals to support your health.

Here are 11 healthy and higher-calorie fruits that can help you gain weight.

Fresh fruits

Though most fruits are low in calories, many can help you gain weight due to their higher carb or fat contents.

Here are 4 fresh fruits that can help you gain weight.

1. Bananas

Bananas are an excellent choice if you’re looking to gain weight.

They’re not only nutritious but also a great source of carbs and calories.

One medium-sized (118-gram) banana contains the following nutrients (1Trusted Source):

Calories: 105

Protein: 1 gram

Fat: 0.4 grams

Carbs: 27 grams

Fiber: 3 grams

Vitamin B6: 26% of the Daily Value (DV)

Manganese: 13% of the DV

In addition, bananas pack many other micronutrients. Green bananas, in particular, are high in resistant starch, which passes through your digestive tract undigested. Research has linked resistant starch to improved gut health (2Trusted Source).

Bananas are a convenient on-the-go snack and can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt to help you gain weight.

2. Avocados

Avocados boast an impressive nutrient profile. Plus, they’re high in calories and healthy fats, making them an excellent choice for people looking to gain weight.

Half a medium-sized avocado (100-gram) contains the following nutrients (3Trusted Source):

Calories: 161

Protein: 2 grams

Fat: 15 grams

Carbs: 8.6 grams

Fiber: 7 grams

Vitamin K: 17.5% of the DV

Folate: 21% of the DV

Avocados are also rich in many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine) (4Trusted Source).

What’s more, they’re incredibly versatile and can be used in many ways. Try adding them to soups and salads or using them as a spread alongside a protein source like eggs.

3. Coconut meat

Coconut is a versatile fruit that has gained popularity for its many health benefits. It’s also a great source of calories, as it’s high in fat and moderate in carbs.

A 1-ounce (28-gram) serving of coconut meat provides the following nutrients (5Trusted Source):

How I Lost 20 Pounds in 4 Months | Over 40 Weight Loss

Calories: 99

Protein: 1 grams

Fat: 9.4 grams

Carbs: 4.3 grams

Fiber: 2.5 grams

Manganese: 17% of the DV

Selenium: 5% of the DV

Coconut flesh is also high in many important minerals, including phosphorus and copper.

Best of all, it can be enjoyed in many ways. Try sprinkling shredded coconut onto fruit salad, adding it into stir-fries, or blending it into soups and smoothies to increase the calorie content of your meals and snacks.

4. Mango

Mango is a delicious, sweet fruit that boasts an impressive nutrient profile.

Like bananas, mangoes are a good source of calories — mostly from carbs.

One cup (165 grams) of mango provides the following nutrients (6Trusted Source):

Calories: 99

Protein: 1.4 grams

Fat: 0.6 grams

Carbs: 25 grams

Fiber: 3 grams

Vitamin C: 67% of the DV

Folate: 18% of the DV

In addition, mango is a good source of copper, several B vitamins, and vitamins A and E.

Mango is delicious on its own but also a great addition to smoothies, salsas, and summer salads. Try pairing fresh mango with higher-calorie ingredients like nuts or coconut if weight gain is your goal.

SUMMARY

Some fresh fruits, such as avocado and coconut, are good sources of healthy fats, which can help you gain weight. Bananas and mangoes are rich in carbs and calories.

Dried fruits

Dried fruits are fruits that have had nearly all of their water content removed through various drying methods.

What’s left is an energy-dense snack that, despite its small size, is very nutritious. Compared to fresh fruit, dried fruit offers a similar amount of micronutrients and can be more convenient and less likely to spoil (7Trusted Source).

Because dried fruits are energy dense, they’re excellent for people trying to gain weight. However, they’re high in natural sugars, so it’s best to combine them with a source of healthy fat or protein to minimize the potential negative effects on your blood sugar (8Trusted Source).

Here are some high-calorie, dried fruits that can help you gain weight.

5. Dates

Dates are the small, cylindrical fruits of the date palm, which grows in tropical areas.

They’re typically sold dried in most Western countries and loaded with nutrients.

One date (24 grams) provides the following nutrients (9Trusted Source):

Calories: 66.5

Protein: 0.4 grams

Fat: 0.1 grams

Carbs: 18 grams

Fiber: 1.6 grams

Potassium: 4% of the DV

Magnesium: 3% of the DV

These fruits are also a good source of copper, manganese, iron, and vitamin B6.

Given that dates are typically sold dried, they have a long shelf life, making them a versatile way to increase your calorie intake. They make a great binder in baked goods or can be enjoyed by themselves.

Try stuffing dates with almond butter and coconut flakes for a healthy, high-calorie snack.

6. Prunes

Prunes are dried plums that pack a nutritional punch.

A 1-ounce (28-gram) serving of prunes provides the following nutrients (10Trusted Source):

Calories: 67

Protein: 0.6 grams

Fat: 0.1 grams

Carbs: 18 grams

Fiber: 2 grams

Vitamin K: 14% of the DV

Potassium: 4.4% of the DV

Prunes are also known for their ability to alleviate constipation. Their fiber content can help add bulk to your stool and speed its transit through your gut (11Trusted Source).

Prunes have a long shelf life and are easy to add to your diet, making them a simple way to increase your calorie intake and assist healthy weight gain. They taste great on their own, but you can also enjoy them in your favorite salads, smoothies, and baked goods.

7. Dried apricots

Apricots are a popular yellow stone fruit that can be enjoyed both fresh and dried.

A 1-ounce (28-gram) serving of dried apricots provides the following nutrients (12Trusted Source):

Calories: 67

Protein: 0.8 grams

Fat: 0.1 grams

Carbs: 18 grams

Fiber: 2 grams

Vitamin A: 6% of the DV

Vitamin E: 8% of the DV

In addition to being an excellent source of calories, dried apricots are a good source of beta-carotene, lutein, and zeaxanthin — three plant pigments that support eye health (13Trusted Source).

Dried apricots make an excellent pick-me-up snack late in the afternoon and pair well with nuts and cheese, which can also help you gain weight, as they’re good sources of calories and fat.

8. Dried figs

Enjoyed both fresh and dried, figs are a popular fruit with a sweet-yet-mild flavor.

A 1-ounce (28-gram) serving of dried figs provides the following nutrients (14Trusted Source):

Calories: 70

Protein: 1 grams

Fat: 0.3 gram

Carbs: 18 grams

Fiber: 3 grams

Potassium: 4% of the DV

Calcium: 3.5% of the DV

Dried figs are tasty on their own or can be enjoyed chopped to garnish oats, yogurt, or salads. They also pair well with cheese and crackers.

Some people prefer softening their dried figs by boiling them in water for up to 10 minutes.

9. Raisins

Raisins are dried grapes that come in various sizes and colors.

In the United States and Canada, the name generally refers to all types of dried grapes, whereas in Australia, New Zealand, Ireland, and the United Kingdom, it describes only dark-colored, large varieties.

A 1-ounce (28-gram) serving of raisins provides the following nutrients (15Trusted Source):

Calories: 85

Protein: 1 grams

Fat: 0.1 grams

Carbs: 22 grams

Fiber: 1 grams

Potassium: 4.5% of the DV

Iron: 3% of the DV

Raisins are also a good source of copper, manganese, magnesium, and many B vitamins.

Adding raisins to your diet is an easy way to increase your calorie intake. They taste great straight out of the box and pair well with nuts, yogurts, cheeses, salads, and oatmeal.

10. Sultanas

Like raisins, sultanas are another type of dried grape.

However, they’re made from green seedless grapes, mainly the Thompson Seedless type. In the United States, sultanas are often called “golden raisins” due to their lighter color.

A 1-ounce (28-gram) serving of sultanas provides the following nutrients (16Trusted Source):

Calories: 91

Protein: 0.7 grams

Fat: 0 grams

Carbs: 22 grams

Fiber: 0.7 grams

Iron: 4.2% of the DV

Sultanas can be eaten similarly to raisins, making them a convenient way to increase your calorie intake. Eat them alone or combine them with nuts, yogurts, cheeses, or salads.

11. Currants

Currants are small, sweet, dried grapes of a variety called the “Black Corinth.”

Despite their small size, they pack a powerful, sweet-tangy flavor, making them rather versatile.

A 1-ounce (28-gram) serving of currants provides the following nutrients (17Trusted Source):

Calories: 79

Protein: 1.14 grams

Fat: 0.1 grams

Carbs: 21 grams

Fiber: 2 grams

Copper: 15% of the DV

Iron: 5% of the DV

Currants are also a good source of zinc, potassium, magnesium, and other micronutrients.

Try adding currants to yogurts, stuffings, and baked dishes to increase their calorie content. They can also be enjoyed with nuts and seeds as a tasty mid-morning or afternoon snack.

SUMMARY

Dried fruits, such as dates, prunes, apricots, figs, sultanas, currants, and raisins, contain more calories than their fresh counterparts, making them great options for healthy weight gain. In addition, they tend to pack 3–5 times more micronutrients.

The bottom line

There are plenty of higher-calorie, nutrient-dense fruits that can support optimal health and help you gain weight.

Incorporating a few of the above fruits into your meals or snacks can help increase your daily calorie intake and aid healthy weight gain.

In addition, combining these fruits with a source of protein or fat can add extra calories while ensuring your blood sugar levels stay stable.

What foods burn fat fast?

Boosting your metabolic rate can help you lose body fat.

However, most “fat-burning” supplements on the market are either unsafe, ineffective or both.

Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss.

Here are 11 healthy foods that help you burn fat.

1. Fatty Fish

Fatty fish is delicious and incredibly good for you.

Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk (1Trusted Source, 2Trusted Source, 3Trusted Source).

In addition, omega-3 fatty acids may help you lose body fat.

In a six-week controlled study in 44 adults, those who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and experienced a drop in cortisol, a stress hormone that’s associated with fat storage (4Trusted Source).

What’s more, fish is an excellent source of high-quality protein. Digesting protein leads to greater feelings of fullness and increases metabolic rate significantly more than digesting fat or carbs (5Trusted Source).

To boost fat loss and protect heart health, include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.

SUMMARY:

Fatty fish contains omega-3 fatty acids that may promote fat loss. Fish is also rich in protein, which helps you feel full and boosts metabolic rate during digestion.

2. MCT Oil

MCT oil is made by extracting MCTs from palm oil. It is available online and at natural grocery stores.

MCT stands for medium-chain triglycerides, which are a type of fat that’s metabolized differently than the long-chain fatty acids found in most foods.

Due to their shorter length, MCTs are rapidly absorbed by the body and go straight to the liver, where they can be used immediately for energy or converted into ketones for use as an alternative fuel source.

Medium-chain triglycerides have been shown to increase metabolic rate in several studies (6Trusted Source, 7Trusted Source).

One study in eight healthy men found adding 1–2 tablespoons (15–30 grams) of MCTs per day to the men’s usual diets increased their metabolic rate by 5% over a 24-hour period, meaning they burned an average of 120 extra calories per day (8Trusted Source).

In addition, MCTs may reduce hunger and promote better retention of muscle mass during weight loss (9Trusted Source, 10Trusted Source, 11Trusted Source).

Replacing some of the fat in your diet with 2 tablespoons of MCT oil per day may optimize fat burning.

However, it’s best to start with 1 teaspoon daily and gradually increase the dosage in order to minimize potential digestive side effects like cramping, nausea and diarrhea.

Shop for MCT oil online.

SUMMARY:

MCTs are rapidly absorbed for immediate use as an energy source. MCT oil may increase fat burning, decrease hunger and protect muscle mass during weight loss.

3. Coffee

Coffee is one of the most popular beverages worldwide.

It’s a great source of caffeine, which can enhance mood and improve mental and physical performance (12Trusted Source).

Moreover, it can help you burn fat.

In a small study including nine people, those who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group (13Trusted Source).

Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response (14, 15Trusted Source, 16Trusted Source, 17Trusted Source).

In one study, people took 100 mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and formerly obese adults burned 79 extra calories during the study time period (18Trusted Source).

To get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for 100–400 mg per day. This is the amount found in about 1–4 cups of coffee, depending on its strength.

SUMMARY:

Coffee contains caffeine, which has been shown to improve mental and physical performance, in addition to boosting metabolism.

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4. Eggs

Eggs are a nutritional powerhouse.

Top 10 fruits that can help you lose weight

Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have actually been shown to help protect heart health in those at increased risk of disease (19Trusted Source, 20Trusted Source).

Additionally, eggs are a killer weight loss food.

Studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in overweight and obese individuals (21Trusted Source, 22Trusted Source).

In a controlled eight-week study in 21 men, those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater reduction in body fat, compared to the group who ate a bagel breakfast (23Trusted Source).

Eggs are also a great source of high-quality protein, which increases metabolic rate by about 20–35% for several hours after eating, based on several studies (5Trusted Source).

In fact, one of the reasons eggs are so filling may be due to the boost in calorie burning that occurs during protein digestion (24Trusted Source).

Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.

SUMMARY:

Eggs are a high-protein food that may help reduce hunger, increase fullness, boost fat burning and protect heart health.

5. Green Tea

Green tea is an excellent beverage choice for good health.

Studies suggest that it may help reduce heart disease risk and protect against certain types of cancer (25Trusted Source, 26Trusted Source).

In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and the loss of belly fat (27Trusted Source, 28, 29, 30Trusted Source).

In a study of 12 healthy men, fat burning during bicycling increased by 17% in those who took green tea extract, compared to those who took a placebo (31Trusted Source).

On the other hand, some studies have found that green tea or green tea extract has little to no effect on metabolism or weight loss (32Trusted Source, 33Trusted Source).

Given the difference in study outcomes, green tea’s effects likely vary from person to person and may also depend on the amount consumed.

Drinking up to four cups of green tea daily may provide a number of health benefits, including potentially increasing the amount of calories you burn.

Shop for green tea online.

SUMMARY:

Green tea contains caffeine and EGCG, both of which may boost metabolism, promote weight loss, protect heart health and reduce the risk of cancer.

WERBUNG

6. Whey Protein

Whey protein is pretty impressive.

It’s been shown to promote muscle growth when combined with exercise and may help preserve muscle during weight loss (34Trusted Source, 35Trusted Source).

In addition, whey protein seems to be even more effective at suppressing appetite than other protein sources.

This is because it stimulates the release of “fullness hormones,” such as PYY and GLP-1, to a greater extent (36Trusted Source, 37Trusted Source).

One study had 22 men consume different protein drinks on four separate days. They experienced significantly lower hunger levels and ate fewer calories at the next meal after drinking the whey protein drink, compared to the other protein drinks (38Trusted Source).

Moreover, whey appears to boost fat burning and promote weight loss in lean people and those who are overweight or obese (39Trusted Source).

In one study of 23 healthy adults, a whey protein meal was found to increase metabolic rate and fat burning more than casein or soy protein meals (40Trusted Source).

A whey protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.

Shop for whey protein online.

SUMMARY:

Whey protein appears to increase muscle growth, reduce appetite, increase fullness and boost metabolism more effectively than other protein sources.

7. Apple Cider Vinegar

Apple cider vinegar is an ancient folk remedy with evidence-based health benefits.

It’s been credited with reducing appetite and lowering blood sugar and insulin levels in people with diabetes (41Trusted Source, 42Trusted Source).

What’s more, vinegar’s main component, acetic acid, has been found to increase fat burning and reduce belly fat storage in several animal studies (43Trusted Source, 44Trusted Source, 45Trusted Source).

Although there isn’t much research on vinegar’s effect on fat loss in humans, the results from one study are pretty encouraging.

In this study, 144 obese men who added 2 tablespoons of vinegar to their usual diets every day for 12 weeks lost 3.7 pounds (1.7 kilograms) and experienced a 0.9% reduction in body fat (46Trusted Source).

Including apple cider vinegar in your diet may help you lose body fat. Start with 1 teaspoon per day diluted in water and gradually work up to 1–2 tablespoons per day to minimize potential digestive discomfort.

Shop for apple cider vinegar online.

SUMMARY:

Apple cider vinegar may help suppress appetite, promote loss of belly fat and reduce blood sugar and insulin levels.

8. Chili Peppers

Chili peppers do more than add heat to your food.

Their powerful antioxidants may reduce inflammation and help protect your cells from damage (47Trusted Source).

In addition, research suggests that one antioxidant in chili peppers called capsaicin may help you achieve and maintain a healthy weight.

It does this by promoting fullness and preventing overeating (48Trusted Source).

What’s more, this compound may also help you burn more calories and lose body fat (49Trusted Source, 50Trusted Source).

In a study of 19 healthy adults, when calorie intake was restricted by 20%, capsaicin was found to counteract the slowdown in metabolic rate that typically occurs with decreased calorie intake (51Trusted Source).

One large review of 20 studies concluded that taking capsaicin helps reduce appetite and can increase the number of calories you burn by about 50 calories per day (52Trusted Source).

Consider eating chili peppers or using powdered cayenne pepper to spice up your meals several times a week.

SUMMARY:

Compounds in cayenne pepper have been found to reduce inflammation, help control hunger and boost metabolic rate.

9. Oolong Tea

Oolong tea is one of the healthiest beverages you can drink.

Although it receives less press than green tea, it has many of the same health benefits, thanks to its content of caffeine and catechins.

A review of several studies found that the combination of catechins and caffeine in tea increased calorie burning by an impressive 102 calories per day, on average (53Trusted Source).

Small studies in men and women suggest that drinking oolong tea increases metabolic rate and promotes weight loss. What’s more, one study found that oolong tea increased calorie burning twice as much as green tea did (54Trusted Source, 55Trusted Source, 56Trusted Source).

Drinking a few cups of green tea, oolong tea or a combination of the two on a regular basis may promote fat loss and provide other beneficial health effects.

Shop for oolong tea online.

SUMMARY:

Oolong tea contains caffeine and catechins, both of which have been found to increase metabolic rate and promote fat loss.

10. Full-Fat Greek Yogurt

Full-fat Greek yogurt is extremely nutritious.

First, it’s an excellent source of protein, potassium and calcium.

Research suggests that high-protein dairy products can boost fat loss, protect muscle during weight loss and help you feel full and satisfied (57Trusted Source, 58Trusted Source).

Also, yogurt that contains probiotics can help keep your gut healthy and may reduce symptoms of irritable bowel syndrome, such as constipation and bloating (59Trusted Source).

Full-fat Greek yogurt also contains conjugated linoleic acid, which seems to promote weight loss and fat burning in overweight and obese people, according to research that includes a large review of 18 studies (60Trusted Source, 61Trusted Source, 62Trusted Source, 63Trusted Source).

Eating Greek yogurt on a regular basis may provide a number of health benefits. But make sure to choose plain, full-fat Greek yogurt, as non-fat and low-fat dairy products contain little to no conjugated linoleic acid.

SUMMARY:

Full-fat Greek yogurt may increase fat burning, reduce appetite, protect muscle mass during weight loss and improve gut health.

11. Olive Oil

Olive oil is one of the healthiest fats on earth.

Olive oil has been shown to lower triglycerides, increase HDL cholesterol and stimulate the release of GLP-1, one of the hormones that helps keep you full (64Trusted Source).

What’s more, some studies have shown that olive oil may boost metabolic rate and promote fat loss (65Trusted Source, 66Trusted Source, 67Trusted Source).

In a small study in 12 postmenopausal women with abdominal obesity, eating extra virgin olive oil as part of a meal significantly increased the number of calories the women burned for several hours (68Trusted Source).

To incorporate olive oil into your daily diet, drizzle a couple of tablespoons on your salad or add it to cooked food.

SUMMARY:

Olive oil appears to reduce the risk of heart disease, promote feelings of fullness and boost metabolic rate.

The Bottom Line

Despite what certain supplement manufacturers may suggest, there isn’t a safe “magic pill” that can help you burn hundreds of extra calories per day.

However, a number of foods and beverages may modestly increase your metabolic rate, in addition to providing other health benefits.

Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health.

How can I reduce my stomach fat?

Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality. 

A middle aged man eating a watermelon slice in the middle of a field. 

It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.

Here’s how to whittle down where it matters most.

Try curbing carbs instead of fats.

When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.

Think eating plan, not diet.

Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.

Keep moving.

Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

Lift weights.

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

Become a label reader.

Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.

Move away from processed foods.

The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.

Focus on the way your clothes fit more than reading a scale.

As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That’s a better mark of progress. Measured around, your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.

Hang out with health-focused friends.

Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same.

Definitions

Insulin (in-suh-lin): A hormone made by the cells in your pancreas. Insulin helps your body store the glucose (sugar) from your meals. If you have diabetes and your pancreas is unable to make enough of this hormone, you may be prescribed medicines to help your liver make more or make your muscles more sensitive to the available insulin. If these medicines are not enough, you may be prescribed insulin shots.

 

Blood vessels (veh-suls): The system of flexible tubes—arteries, capillaries and veins—that carries blood through the body. Oxygen and nutrients are delivered by arteries to tiny, thin-walled capillaries that feed them to cells and pick up waste material, including carbon dioxide. Capillaries pass the waste to veins, which take the blood back to the heart and lungs, where carbon dioxide is let out through your breath as you exhale.

 

Arteries (are-te-rease): The blood vessels that carry oxygen-rich blood away from your heart for delivery to every part of your body. Arteries look like thin tubes or hoses. The walls are made of a tough outer layer, a middle layer of muscle and a smooth inner wall that helps blood flow easily. The muscle layer expands and contracts to help blood move.

What is the 3 day apple diet?

I'm usually sceptical when I hear about a new 'magic' diet plan. Most instant fat-loss diets involve some or other instruction to either cut down on kilojoules so drastically that you starve in the process, or to cut out one or more food groups, which makes the diet unbalanced.

However, I recently came across the 3-Apple-a-Day diet. For once, the approach seems sensible, balanced and effective.

This diet was conceived by Tammi Flynn, an American dietician. Tammi has a master's degree in Nutrition Science from the prestigious Texas A&M University. Her credentials are, therefore, excellent and imbued me with confidence that her diet and advice would be balanced. I wasn't disappointed.

How does the diet work?

Tammi discovered that when dieters eat an apple before every meal, they start losing weight effectively. She has written a book, 'The 3-Apple-a-Day Plan' (click on link at bottom of story to order from kalahari.net: delivery takes around 10 working days).

The basic principles of Tammi's 3-Apple-a-Day diet are as follows:

Eat an apple before every main meal (apples are rich in dietary fibre and will make you feel fuller so that you eat less at each meal).

Eat four to five times a day (research has shown that using a 'nibbler' eating pattern encourages weight loss to a greater extent than 'gorging' on three large meals a day, provided that you only nibble on healthy, low-fat foods).

Eat low-fat protein at each meal or snack (protein has a high satiation value and a low GI which makes you feel fuller for longer. Eating low-fat proteins will prevent the high energy intake associated with eating high-fat proteins).

Eat nine fruits and vegetables a day (these are low in energy, high in fibre and bursting with protective nutrients). If you eat three apples a day plus six other servings of fruit and vegetables, you will automatically cut down on energy intake and not get hungry.

Drink water with every meal (it's a good idea to increase your water intake, but don't have more than four glasses of water a day in addition to your other liquid intake, or it may lead to electrolyte imbalances).

Eat only high-fibre, unprocessed, unsifted carbohydrates (these carbs push up your fibre intake, thus 'diluting' the energy content of the diet).

Have low-fat dairy products every day. Foods such as low-fat or fat-free milk, yoghurt and cottage cheese are excellent for dieters because they have a low energy content, a low GI, a high calcium content (which is associated with weight loss) and a high protein content (which promotes satiation).

Cut down on alcohol intake. Alcohol is high in 'empty kilojoules'. Each gram of alcohol adds 29kJ to your daily energy intake and is a fuel that is not used by the muscles. In addition, alcohol can reduce your metabolism and boost your appetite for fatty foods.

Do regular, daily aerobic exercise to promote weight loss and improve your general well-being.

Why apples?

Why should apples be eaten before every meal? Tammi provides the following rationale:

15 Simple Ways to Lose Weight In 2 Weeks

A medium-sized apple only contains 250 to 420kJ, just a trace of fat and no sodium.

In Tammi's experience, eating an apple before each main meal promoted weight loss – even in recalcitrant ('stubborn') cases.

Apples contain up to 5g of dietary fibre, which fills you up and reduces how much you will eat at the subsequent meal.

Apples contain protective nutrients (antioxidants, vitamins and minerals) which improve health and may even protect against age-related brain disorders such as Alzheimer's disease.

The dietary fibre found in apples, namely pectin, has been shown to lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol.

The flavonoids and other phytochemicals in apples may protect against cancer of the liver and colon.

The tannins in apples exert a protective effect on tooth decay, gum disease and urinary infections.

Apples are a good source of folic acid, which research has shown can prevent neural tube defects and protect against cancer. Eating three apples a day when pregnant will not only help you to control your weight gain, but also contribute to preventing birth defects in your unborn child.

As a fellow dietician, I must say that I find Tammi Flynn's 3-Apple-a-Day diet and nutritional advice both sensible and encouraging.

Combine it with daily aerobic exercise (skipping, jogging, running, cycling, spinning, dancing or swimming) for 30 minutes or more a day. With minimum effort, you should start losing weight.

So, eating not one, but three apples a day, not only keeps the doctor away, but also improves weight loss.

How can I lose 5 pounds this week?

You don't need to count calories, cut calories, or drop carbs to quickly change the way you feel in your body. There are healthy and sustainable ways to reduce bloating and feel fitter (if that's your goal) without deprivation. After all, weight loss is not the same as fat loss. It's relatively easy to drop a few pounds of water weight, but if you're looking to change your body composition, that will come down to tweaking either your calories in our your calories out (or both). Ahead, the best expert hacks for speeding up your metabolism and upgrading your daily routine in a matter of days.

Drink Two Glasses of Water Before Every Meal

"It sounds counterintuitive, but you need to drink water to lose water," says Lauren Slayton, a nutritionist and founder of Foodtrainers in New York. Along with drinking a minimum of 64 ounces daily, Slayton recommends front-loading meals with two cups of H2O "for maximum appetite reduction; it'll make you feel full and help you eat less." Adds Vanessa Packer, a holistic nutritionist at Model­Fit in New York, "Avoid seltzer and sparkling water—they cause bloating."

Reduce Bloating

The difference between feeling lean or feeling bloated may be just a few pounds—of water. "You can retain up to five pounds of extra fluid," says Jeffrey Morrison, a physician and founder of the Morrison Center in New York, who suggests sipping water-eliminating teas like dandelion or fennel. Other de-bloating elixirs: Ask your juice joint to press a celery-centric concoction, and take a 500-milligram parsley capsule twice a day.

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Get Eight Hours of Sleep

"When you get seven-and-a-half to eight hours of sleep, your body is more equipped to get rid of stress hormones, and your metabolism improves," says Morrison. And taking a vitamin D3 supplement daily may help you sleep better and therefore improve weight loss too. One theory is that when D3 is low, hunger hormones increase, and when you're not deficient in D, melatonin—the body's natural sleep aid—works more effectively. Slayton suggests taking 2,000 IUs of D3 daily.

Try Fasting Overnight

Cut off eating at least two hours before bedtime to give your body time to digest, leading to better sleep, says Brooke Alpert, a dietitian in New York and the author of The Diet Detox. Most people need seven to nine hours of sleep, and too little sleep can wreak havoc on your appetite. “After just one night of sleep deprivation, your metabolism may change so that you crave more processed carbs,” resulting in overeating, says endocrinologist David Ludwig, M.D., the author of Always Hungry? and a professor at Boston Children’s Hospital and Harvard Medical School.

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Avoid Processed Foods

Which means not only skipping the obvious culprits (chips, cookies, candy) but also anything that is prepackaged (store-bought bread, pasta, cheese), and even canned tuna and almond milk, which may be packed with sodium and sugar, respectively. Opt for whole grain bread from a local bakery; it won't be heavily processed, and avoid anything made with white flour (it has no nutritional value), says Morrison. Skip all dairy too, including Greek yogurt. “Foods that offer the most volume for your calories—think fruits, vegetables, and broth-based soups—help you feel psychologically and physically fuller,” says Barbara Rolls, a professor of nutritional sciences at the Pennsylvania State University.

"Your Spinning class will burn calories, but it won't give you the powerful after-burn effect of HIIT."

Strengthen Your Core

Strengthening your body's natural corset muscles is always a good idea. Celebrity trainer Gunnar Peterson (who has worked with Khloé Kardashian) suggests doing this simple but powerful plank sequence every day: Get into a plank position (forearms on the floor, core and glutes engaged, legs straight) at just less than arm's length from a wall. While keeping your core centered—don't move side to side—alternate touching the wall with each hand as many times as possible in one minute. Repeat five times. The goal: Every round, tap the wall more times, says Peterson.

Ditch Alcohol Completely

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Not. A. Sip. "One, it affects your sleep, and we know that in turn affects your metabolism and hunger cravings," explains Slayton. "Two, it definitely causes you to retain extra fluid." The third, and most damaging, reason: "You don't burn any other fat or calories until your body rids itself of that 100-, 200-, or 300-calorie cocktail, so you're putting yourself behind in terms of calorie-burning from the start," she says.

Try High Intensity Interval Training (HIIT)

Your spinning class will burn calories, but it won't give you the powerful after-burn effect of high intensity interval training. Oliver Lee, a trainer at Barry's Bootcamp in New York, recommends this circuit:

For each exercise go as fast and as intensely as you can for 40 seconds, followed by 20 seconds of rest. Repeat the sequence four to six times.

Fast feet.

180-degree squat jumps.

Squat to side kick (alternating legs).

Two push-ups into four mountain climbers.

Finish with shoulder-tap burpees: Go into a plank, touch each shoulder with the opposite hand four times, then jump up into the air.

Focus on Protein and Fiber

“Both stabilize blood sugar levels, and because they take longer to digest they’ll keep you fuller longer,” says Alpert. Some examples: chia pudding with berries for breakfast, a green salad with shrimp for lunch, and wild salmon with roasted cauliflower for dinner.

Consider Time-Restricted Feeding

Studies have shown that intermittent fasting can have tremendous benefits, but the practice is hard to follow. Alpert suggests time-restricted feeding, when you fast for 12 to 14 hours between dinner and breakfast. “You get the metabolic boost of having an earlier dinner, and because you’re sleeping while you’re fasting you won’t be tempted,” she says.

Which apple is best for weight loss?

An apple a day keeps the doctor away…but can it also help you feel healthier? Here's what you need to know.

From Granny Smith to Gala, apples are a classic snack perfect for any time of year, but are apples good for you? (Check out our guide to the most common types of apples.) Turns out, they can help you lose weight! Here’s how:

Apples Are Loaded with Fiber

Apples are chock-full of fiber that slows down digestion and keeps you feeling full for longer. One study published in The American Journal of Clinical Nutrition showed that people who ate more fiber lost more weight and had a smaller waist circumference. A medium-sized apple contains about 4 grams of fiber, which is 16% of the recommended fiber intake for women and 11% for men. Just remember to eat the peel—most of the apple’s fiber is found there! By including fibrous, healthy foods like apples in your diet, you’ll start crowding out the junk food, ultimately reducing your overall calorie intake and losing weight.

Psst! Here’s the best way to store your apples.

Apples Have a Low Energy Density

Foods that are high in fiber and have a high water content (apples are about 85% water!) have a low energy density. This means that apples have fewer calories per bite than other foods. In one study, researchers looked at the consumption of low-density vs. high-density foods in middle-aged women. One group consumed oat cookies while the other consumed apples. Both had a similar calorie count and amount of fiber, but the apples had a lower energy density. At the end of 10 weeks, researchers found that the oat cookie group hadn’t lost any weight, while the apple group lost weight and consumed fewer calories overall.

If you want to lose weight, try cutting out these two foods.

Apples Have Good Nutrients

Apples also have other nutrients and compounds that help promote growth of healthy bacteria in your gut. Although bacteria may sound undesirable, it’s actually important to have good bacteria—they help balance the bad bacteria that lives on junk food. By supporting the good bacteria, you’ll help reduce chronic inflammation, which increases the risk of obesity.

All apples make a great snack, but tart Granny Smith apples are the best for weight loss. They have a higher concentration of fiber compared to other popular apples, like Gala, McIntosh and Golden Delicious. Just don’t expect the same benefits in cooked apples—heating the apples can destroy some of the nutrients.

By upping your apple intake, you can start making a big difference in your health! Check out a fun way to eat apples, and find 10 rules to help you keep the weight off for good.

What are the worst fruits for weight loss?

When setting yourself any weight loss goal, there are a number of factors to bear in mind as well as your fitness regime. Exercising correctly will help massively towards shedding unwanted fat but it will all be for nothing if you’re not eating healthily. At Ripe London we provide you with bespoke home fruit deliveries ensuring you always have a tasty choice of options to turn to.

Health experts agree that a diet rich in fruit and vegetables is the way forward for weight loss. Not only does fruit contain fewer calories and sugar than sweet treats, but it comes with a host of vitamins, which can increase your energy, cognition and general health. But like all food types, some are better than others.

The following is a comprehensive list of the best and worst fruits to eat for weight loss. Remember though, just because a fruit appears in our ‘worst’ list doesn’t mean that you should eliminate it from your diet. Their high sugar content makes them a delicious yet less ideal option for weight loss compared to the ‘best’ fruits. Unlike sugary snacks however, the ‘worst’ fruits have a host of health benefits, some of which are discussed below.

WORST FRUIT FOR WEIGHT LOSS

Bananas

Bananas are a great replacement for a pre-workout energy bar which is why you often see professional tennis players snacking on them in between games. Bananas are filled with fibre and potassium, the former helping digestive health and the latter functioning as an electrolyte. However, with 14 grams of sugar in a medium sized banana, it may not be the best option when cutting weight.

Mango

Mangos are one of the most commonly consumed fruits in the world. They are high in vitamins A and C, making them great for healthy skin and hair. They also have anti-ageing qualities and have been proven to lower the chances of breast and colon cancer. Their sugar content is very high though, reaching nearly 31g per mango. Fortunately, mangos are quite large so you can slice or share to lower your sugar intake.

Grapes

Grapes are an easy and tasty snack. Their skins contain antioxidants such as quercetin and resveratrol, both of which have been shown to reduce the risk of heart problems. These antioxidants also combat low-density lipoprotein or ‘bad’ cholesterol and are great for those looking to lose weight and lower cholesterol. One cup of grapes, however, can contain up to 15g of sugar so they are best used sparingly.

Pomegranate

Pomegranates contain many of the vitamins found in mangos and can therefore reduce the risk of heart problems. Various studies have been done into the pomegranate’s impact on physical performance. One such study, found that consumption before exercise can increase performance in athletes. But consider that one pomegranate contains up to 39g of sugar so, to get the most from the fruit, eat one prior to a workout.

Apples

Apples have a number of health benefits that make them ideal for weight loss if used in moderation. Their high fibre and water content makes them a filling fruit and popular snack. However, a medium sized apple has a surprisingly high sugar content of 19g, making it the final inclusion of the ‘worst’ fruits for weight loss.

BEST FRUIT FOR WEIGHT LOSS

Blueberries

Blueberries are known as a superfood due to the long list of health benefits associated with them. They are one of the richest fruits for antioxidants and as a result have anti-aging and anti-cancer qualities. Blueberries are also amazing for physical performance. They help dilate blood vessels, allowing oxygen to travel through the body more efficiently, and also reduce muscle fatigue after a workout.

Watermelon

While watermelons are high in sugar, it’s very unlikely you’d eat a full one due to its size. This fruit is 82% water and the benefits of being well hydrated should not be overlooked. Watermelon is great for weight loss as a result of this. As well, watermelon is a delicious, sweet snack and will satisfy cravings that may otherwise have been sated by chocolate or sweets.

Lemon

Lemons are very low in sugar but high in vitamin C. They are recommended to reduce the risk of arthritis as well as heart problems. Although eating a whole lemon would be difficult, its zest or juice can be added to almost any meal to add flavour. Lemon water is also more filling than regular water due to the lemon’s high pectin fiber content, making it great for weight loss.

Guava

Guavas are a sort of nutritional cosmopolitan in that they contain a good mix of vitamins. They are high in vitamin A in particular which promotes eye health and can improve sight. Three ounces of guava only contains around 4.5g of sugar too, meaning you can enjoy a good portion before it would negatively affect your weight loss goals. Guava also helps the body maintain its metabolic rate and is a good source of copper, a deficiency that can cause thyroid hyperfunctions. This makes the fruit a good addition for those who experience weight gain as a result of thyroid problems.

Grapefruits

Studies into grapefruit and weight loss make for interesting reading. One such experiment showed that grapefruit can significantly improve weight loss. Over a twelve week period, participants who ate three portions of fresh grapefruit per day lost 1.6kg whereas the control group, who were given placebos, lost only 0.3kg. It also contains many of the antioxidants mentioned above as well as lycopene, which is especially effective in reducing the risk of prostate cancer and the symptoms of common cancer treatments.

In conclusion, none of the fruits listed above are actually bad for you. Just because a fruit has a high sugar content doesn’t mean it should be ignored. Sugars found in fruit work differently for the body than added sugars in sweets, cakes and biscuits.

Fruit contains a molecule called fructose which drastically affects how the sugar is metabolised within the body. Because the sugar is encased in fibre, it is absorbed by the liver more slowly. Added (or processed) sugar, by contrast, is absorbed quicker than the body is naturally able to, which is why it is converted to fat.

This means you don’t have to worry too much about treating yourself to any of the ‘worst’ fruits for weight loss, as they are still great for your health and a fantastic alternative to anything containing processed sugar. But if you are keen to lose weight as quickly and efficiently as possible, focus on the ‘best’ fruits listed above.

Can apple make you fat?

Any food — including apples — can make you gain weight if you eat more than you burn each day. In fact, apples contribute healthy calories if your goal is weight gain. But if you watch total caloric intake, apples are more likely to help you lose weight than they are to be responsible for extra pounds. The star ingredient is fiber, which makes you feel full, keeps blood sugar balanced and goes a step further. The fiber in apples may change gut microorganisms in ways that support weight loss.

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Calories and Weight Gain

When it comes to weight gain or loss, it's all about calories consumed versus calories burned for energy. One medium apple with its skin has 95 calories. That's enough to lead to weight gain if you consume all your calories for the day, then have an apple for a snack. Even though it's a healthy snack, if you eat 95 extra calories every day, you'll consume 475 excess calories by the end of one week. At that rate, apples could cause a 1-pound weight gain in two months.

If you're following a low-carb diet, it's important to know that all of the apple's calories come from 25 grams of carbohydrates. There isn't one standard definition of a low-carb diet, but 130 grams is the minimal number of carbs you should get daily, according to recommendations from the Institute of Medicine. Based on this daily intake, one medium apples fills nearly 20 percent of your total carbs for the day.

Fiber Fights Weight Gain

One apple with the skin has 4 grams of fiber, but you'll lose half the fiber if you don't eat the skin. Fiber absorbs water, so it takes up more space in the stomach and makes you feel full. It also makes food move more slowly through the digestive tract, so you feel full for a longer period of time. The soluble fiber in apples delays secretion of the hormone ghrelin, according to Current Obesity Reports in June 2012. Since ghrelin makes you feel hungry, this delay helps you resist eating.

Even though the carbs in apples include 19 grams of sugar, the presence of fiber ensures they're digested and absorbed at a slow and steady rate. As a result, apples don't spike blood sugar. Keeping blood sugar stable prevents swings from high to low, which means you won't get hungry and overeat due to low blood sugar. It also stops high levels of blood sugar from being stored as fat.

The glycemic index rates carb-containing foods according to their effect on blood sugar shortly after eating. It uses a scale from zero to 100, with zero representing foods that don't affect blood sugar; 100 represents the huge spike caused by pure glucose; and any score below 55 has a small effect. Apples fall in the low-glycemic range, with a score of 38.

Apples Affect Weight Via Gut Microorganisms

The soluble fiber in apples becomes food for bacteria that live in the large intestine. It turns out that this may help you lose weight. Microbes in the large intestine of people who have excess body weight are imbalanced, which contributes to inflammation, metabolic disorders and obesity.

Fiber and other non-digestible compounds in apples — especially Granny Smith apples — shift the balance of microorganisms to a healthy state, which may contribute to weight loss, according to a study published in Food Chemistry in October 2014.

While more research is needed to determine exactly how fiber and gut microorganisms influence weight gain and other diseases, a group of experts from Sweden discovered that the microbiota affects amino acid metabolism, reported Molecular Systems Biology in October 2015. Using laboratory mice, the group found that some bacteria in the intestine consume glycine. This may be one connection between gut bacteria and weight, as levels of glycine are low in people who have obesity, reported Professor Jens Nielsen in an article published by Science Daily.

Energy Density for Weight Management

One way to lose weight is to reduce calories by simply eating less food. While this method works, you'll end up feeling hungry and then you may be tempted to break the diet. But if you choose foods with a low-energy density, you can eat more, feel full and still cut calories. Energy density is determined by the number of calories in one gram of food, so low energy-density foods have fewer calories per gram. Foods that are high in water and fiber are low in energy density because they add bulk to food without contributing calories.

Like many fruits and vegetables, apples help manage weight because they're packed with water and fiber. One medium apple weighs 182 grams, including 156 grams of water, which makes it about 86 percent water. Additionally, 4 grams of fiber represent 16 percent of women's recommended fiber intake of 25 grams daily and 10 percent of the 38 grams of fiber that men need each day.

Using Apples on a Weight Gain Diet

When you're on a weight-gain plan, the simplest way to use apples to boost calories is to eat them for snacks between meals and in the evening. Three apples add 285 nutrient-rich calories. But with a goal of adding pounds, there are other ways to use apples and increase calories while keeping your eating healthy.

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Another simple snack is to spread peanut butter on apple slices, then add granola. You could also slice an apple into a bowl and top it with vanilla yogurt, wheat germ or nuts, and other berries. Apples make a good flavor match with turkey, so try a sandwich with whole-grain bread or pita and other veggies.

Apple-based smoothies and shakes are a healthy option, plus you can significantly boost calories by adding a scoop of protein powder. Apples, bananas and orange juice make a classic smoothie; replacing the juice with frozen yogurt and milk turns it into a shake. You'll end up with about 300 calories per serving before adding protein powder, which contributes another 100 to 200 calories or more, depending on how much powder you use. Add nutrients, flavor and more calories with different combinations of grapes, pears, berries and carrots.

Can I eat apples during weight loss?

Apples are an incredibly popular fruit.

Research shows they provide many health benefits, such as reducing your risk of diabetes (1Trusted Source).

However, you may wonder whether they’re fattening or weight-loss-friendly.

This article tells you whether apples make you lose or gain weight.

Low calorie density

Apples boast a lot of water.

In fact, a medium-sized apple consists of about 86% water. Water-rich foods are quite filling, which often leads to reduced calorie intake (2Trusted Source, 3Trusted Source, 4Trusted Source).

Water is not only filling, but it also considerably lowers the calorie density of foods.

Foods with low calorie density, such as apples, tend to be high in water and fiber. A medium-sized apple has only 95 calories but plenty of water and fiber.

Several studies show that foods with low calorie densities promote fullness, reduced calorie intake, and weight loss (5Trusted Source, 6Trusted Source, 7Trusted Source).

In one study, apples caused reduced calorie intake and weight loss, while oat cookies — which had a higher calorie density but similar calorie and fiber contents — did not (8Trusted Source).

SUMMARY

Apples are high in water, low in calorie density, and low in overall calories — all properties that aid weight loss.

High in weight-loss-friendly fiber

A medium-sized apple contains 4 grams of fiber (2Trusted Source).

This is 16% of the recommended fiber intake for women and 11% for men, which is extremely high given their low calorie content. This makes apples an excellent food to help you reach your recommended fiber intake (9Trusted Source).

Many studies demonstrate that high fiber intake is linked to lower body weight and a significantly reduced risk of obesity (10Trusted Source, 11Trusted Source).

Eating fiber may slow the digestion of food and make you feel more full with fewer calories. For this reason, foods high in fiber may help you eat fewer total calories, which helps you lose weight (12Trusted Source).

Fiber may also improve your digestive health and feed the friendly bacteria in your gut, which can also aid metabolic health and weight control (10Trusted Source, 13Trusted Source).

SUMMARY

Apples are rich in fiber, which may promote fullness and appetite reduction — and therefore weight control.

Very filling

The combination of water and fiber in apples makes them incredibly filling.

In one study, whole apples were found to be significantly more filling than applesauce or apple juice when eaten before a meal (14Trusted Source).

Furthermore, apples take significantly longer to eat compared with foods that don’t contain fiber. Eating duration likewise contributes to fullness.

For example, a study in 10 people noted that juice could be consumed 11 times faster than a whole apple (15Trusted Source).

The filling effects of apples may reduce appetite and lead to weight reduction.

SUMMARY

Apples have several properties that increase feelings of fullness, which may aid weight loss by reducing overall calorie intake.

Benefits for weight loss

Researchers have proposed that including apples in an otherwise healthy and balanced diet may encourage weight loss.

In studies in women with excess weight who follow a low-calorie or weight-reduction diet, apple intake is associated with weight loss (8Trusted Source, 16Trusted Source).

In one study, women regularly ate apples, pears, or oat cookies — foods with similar fiber and calorie contents. After 12 weeks, the fruit groups lost 2.7 pounds (1.2 kg), but the oat group showed no significant weight loss (16Trusted Source).

Another study gave 50 people 3 apples, 3 pears, or 3 oat cookies per day. After 10 weeks, the oat group saw no weight change, but those who ate apples lost 2 pounds (0.9 kg) (8Trusted Source).

Additionally, the apple group reduced overall calorie intake by 25 calories per day, while the oat group ending up eating slightly more calories.

In a 4-year study in 124,086 adults, increased intake of fiber and antioxidant-rich fruits, such as apples, was associated with weight loss. Those who ate apples lost an average of 1.24 pounds (0.56 kg) (17Trusted Source, 18Trusted Source).

Not only do apples appear to be weight-loss-friendly for adults, but they may also improve overall diet quality and reduce the risk of obesity in children (19Trusted Source).

SUMMARY

Research suggests that including apples in a healthy diet may promote weight loss and improve your overall health.

How to Peel an Apple

Other health benefits

In addition to promoting weight loss, apples have several other benefits.

Nutrient density

Apples contain small amounts of many vitamins and minerals and are well known for their vitamin C and potassium contents. One medium-sized apple provides more than 3% of the Daily Value (DV) for both (2Trusted Source).

This fruit also boasts vitamin K, vitamin B6, manganese, and copper (2Trusted Source).

Additionally, the peels are particularly high in plant compounds that may lower your disease risk and provide many other health benefits (20Trusted Source).

Low glycemic index

Apples have a low glycemic index (GI), which is a measure of how much blood sugar levels rise after eating.

Low-GI foods may aid blood sugar control and weight management since they help keep your blood sugar levels balanced rather than spiking them (21Trusted Source, 22Trusted Source, 23Trusted Source).

Additionally, evidence suggests that a low-GI diet may help prevent diabetes, heart disease, and some cancers (24Trusted Source).

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Heart health

The combination of nutrients, antioxidants, and fiber in apples may reduce your risk of heart disease (25Trusted Source).

Apples have been shown to reduce your body’s cholesterol and inflammation levels, which are both key factors for heart health (25Trusted Source).

Other studies have found that foods rich in antioxidants, such as apples, may lower your risk of death from heart disease (26Trusted Source, 27Trusted Source, 28Trusted Source).

Anticancer effects

The antioxidant activity of apples may help prevent certain types of cancer.

Several studies link apple intake and lung cancer prevention in adults (1Trusted Source, 29Trusted Source).

Furthermore, eating at least one apple per day has been shown to significantly reduce your risk of mouth, throat, breast, ovarian, and colon cancer (1Trusted Source).

Brain function

According to animal studies, apple juice may help prevent mental decline and Alzheimer’s disease.

In one study in mice, apple juice reduced mental decline by decreasing the amount of harmful reactive oxygen species (ROS) in brain tissue (30Trusted Source).

Apple juice may also preserve neurotransmitters that are important for optimal brain function and Alzheimer’s prevention (1Trusted Source).

SUMMARY

Apples have several properties that may boost your blood sugar control, heart health, cancer risk, and brain function.

The bottom line

Apples are a good source of antioxidants, fiber, water, and several nutrients.

The many healthy components of apples may contribute to fullness and reduced calorie intake.

Including this fruit in a healthy and well-balanced diet may indeed be useful for weight loss.

How many apples should I eat a day to lose weight?

You might have recited the "an apple a day keeps the doctor away" rhyme as a youth. Increasing your apple intake to three fruits per day can offer health benefits and potentially help with weight loss, but don't expect the pounds to melt off just because of your apple consumption.

Understanding Your Calories

If you plan to lose weight, understanding the relationship between the calories your body needs for energy and the calories you consume through food and drink can help you find success. Weight loss happens when your intake of calories is less than your caloric burn. Diet can contribute to your ability to put your body in this so-called caloric deficit, but apples have no direct tie to helping you reach this state.

Apples Before Each Meal

Snacking on a raw apple before each meal doesn't just fill you up. Apples are packed with fiber, which is filling, but the fiber and polyphenols in raw apples also feed the good bacteria in your gut. Many overweight people have an imbalance between their healthy and unhealthy gut bacteria which can contribute to inflammation. Inflammation is a risk factor for obesity. A healthy gut is also less likely to experience severe hunger pangs, which can help keep you from overeating. Granny Smith apples contain the highest amount of polyphenols, but they have to be eaten raw to get the full benefit.

A Source of Fiber

Beyond their potential role in weight loss, the fiber in apples is beneficial. It can prevent heart disease, limit your risk of diabetes and relieve constipation. Adults should get at least 25 grams of fiber per day, and three medium apples provide close to 15 grams of fiber. Apples are also a valuable source of minerals and vitamins such as calcium, potassium and vitamins A and C.

Consider Your Overall Diet

It's impossible to overlook that eating three apples a day boosts your caloric intake. A medium-sized apple with its skin has about 95 calories, which means eating three of these fruits would increase your caloric intake by nearly 300 calories. These extra calories won't help you lose weight unless they indeed lead you to eat smaller meals or skip dessert. For example, if you eat a 95-calorie apple before dinner but save 300 calories by skipping dessert, the apple plays a beneficial role in your attempt to lose weight.

An apple a day keeps the doctor away: It’s a “mom” saying, but scientifically speaking, there’s some truth to it. While eating apples may not reduce the number of times you visit the doctor, it is associated with taking fewer prescription medications, according to a study published in May 2015 in JAMA Internal Medicine. (1)

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“Apples are healthful foods that you should include in your diet more often,” says Sharon Palmer, MSFS, RDN, who is based in Duarte, California. “They have important nutrients linked with disease protection, are portable, and have their own natural food ‘packaging,’” she says. Because there are so many types of apples, chances are, there’s a variety for everyone.

Nutrition Facts of Apples

According to the U.S. Department of Agriculture (USDA), one medium apple contains: (2)

95 calories

Protein: 0.5 grams (g)

Fat: 0 g

Carbohydrate: 25 g

Fiber: 4 g (14 percent of the daily value, or DV)

Vitamin C: 8 milligrams (mg) (9 percent of the DV) 

Magnesium: 9 mg (2 percent of the DV)

Potassium: 195 mg (4 percent of the DV)

Common Questions & Answers

What are the benefits of eating apples?

Apples provide a good source of fiber, along with some immune system–supporting vitamin C and heart-healthy potassium. With only about 100 calories, they make an excellent addition to most diets.

What are the side effects of eating apples?

Which apple is the healthiest?

Is it bad to eat more than one apple a day?

Are apples good for weight loss?

Health Benefits of Apples

For such a small fruit, apples pack a huge health punch, potentially helping with:

Disease Prevention

Apples are packed with a variety of disease-fighting phytochemicals, says Kristin Kirkpatrick, RDN, a dietitian at Cleveland Clinic in Ohio. There are many lifestyle forces working against your health, like stress, lack of sleep, or sitting too much, that generate free radicals. Of course, an apple cannot alone make up for any of those, but getting more antioxidants into your diet will help support your body’s defenses against diseases like cancer, notes the American Cancer Society. (3)

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Supporting Immunity

What’s more, apples contain vitamin C (one medium-size fruit has 9 percent of your DV). “That’s not as much as an orange, but vitamin C is important for immunity,” says Kirkpatrick. Because maintaining a healthy immune system is likely on your mind as you head into winter, when cold and flu season is in full swing, any extra bump in C helps.

Promoting Blood Sugar, Heart, and Gut Health

Finally, apples are impressive in their 4 g of fiber. This comes from a combination of both insoluble fiber (from the peel) and soluble fiber (from the pectin in apples), explains Kirkpatrick. Fiber in general slows down digestion to help keep blood sugar balanced. Insoluble fiber will promote bowel movement regularity, while pectin is associated with both cardiovascular and gut health, according to research in June 2015 in the journal Nutrients. (4)

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Weight Loss Effects of Apples

Apples have a couple of things going for them when it comes to a weight loss diet: They are low in calories (less than 100 in one medium fruit) and have 14 percent of the daily value of fiber per serving, Palmer points out. Not only does the fiber fill you up, but you have to spend time chewing the apple. “The more chewing you do and the more time it takes to eat something, the greater your satiety,” she says. For the biggest effect here, eat an apple whole rather than sliced.

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How to Select and Store Apples

Now you know how apples can help your health, but how do you make sure you’re picking the best fruit and then doing all you can to retain its texture and flavor?

Tips for Picking Apples

To find the tastiest apples in the store or at the farmers market, select those that have shiny skin and are firm to the touch, recommends the Washington Apple Commission. (5) Don’t eat apples that are bruised or have holes.

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Tips for Keeping Apples Fresh

Apples can be stored in the pantry at room temperature for five to seven days or the refrigerator for a whopping one to two months, according to the website StillTasty, which offers information about the shelf life of various foods. (6) The site recommends storing them in a plastic bag in the fridge to prolong shelf life. Apple slices can also be stored in the freezer for up to a year.

How to Eat Apples

Whatever way you slice it (har, har), an apple tastes good! Here are 10 ways to enjoy them:

Whole or sliced as a snack

Drizzled with nut butter and sprinkled with granola for “apple nachos,” like the recipe found on the Simple Veganista

Cooked in a slow cooker with cinnamon for applesauce, like the Homemade Crock Pot Applesauce on Yummy Healthy Easy

Cooked into apple butter

Baked into muffins, quick breads, and more

Sautéed with cinnamon and used as a topping on oatmeal (or ice cream), like Palmer’s Pistachio Cinnamon Apple Oatmeal

Rings fried in a food dehydrator or a low-heat oven

Baked into a crumble and topped with plain Greek yogurt

Mixed into a Thanksgiving stuffing, like Palmer’s Cranberry Apple Leek Whole Grain Stuffing

Baked in the oven like the Easy Cinnamon Baked Apples from Minimalist Baker

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Other Uses for Apples

Apples are best eaten, but you can also use them in several ways, including by boiling in water with spices to add a lovely fall scent to your home, as a stamper for kids’ crafts, or placed in a bowl on your table as an edible centerpiece.

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Side Effects of Apples

If you have irritable bowel syndrome (IBS), apples may trigger the telltale bloating and abdominal pain of the condition. That’s because apples contain a high amount of fructose, says the Cleveland Clinic. (8) Apples would not be included if you are following a low-FODMAP diet. This type of diet is very restrictive — and you certainly wouldn’t want to eliminate apples if not necessary — so working with a knowledgeable registered dietitian can help you determine what foods you should avoid for digestive comfort.

Also important to note: While apples contain 25 g of carbs per medium fruit, if you have type 2 diabetes, you can still include apples in your diet, says Kirkpatrick. Talk to your doctor, a registered dietitian, or a certified diabetes care and education specialist about what aligns with your dietary goals.

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A Final Word on Apples

Apples are a classic, everyday snack that you should eat throughout your life. They’re not only a natural source of delicious sweetness, but they are also a good source of fiber, along with vitamins and minerals that may play a role in gut and heart health and immune function.