How should you eat apples to lose weight effectively?

Nutrition experts suggest that the best way to lose weight with apples is by drinking apple juice. Replacing meals with this drink promotes a longer-lasting feeling of fullness, preventing cravings for snacks.

We need to drink apple juice according to a reasonable plan for more effective weight loss. Accordingly, the most appropriate times to drink apple juice are: about 30-40 minutes before meals; between meals; after exercise or sports ; and immediately after the apples have been juiced.

Drinking 100ml of apple juice every day, if done regularly, can reduce the risk of obesity by 21%.

Eating apples correctly can help speed up the weight loss process. Graphic image: Han Lam.

Alternatively, if you choose to eat them, you should eat the peel as well – where most of the fiber is concentrated. You should also chew apples slowly to increase the feeling of fullness. Eating 3 apples a day for about a week can help an average person lose nearly 1kg of weight. Eating 2 apples a day for about 3 weeks can reduce body fat by 18-21%.

Although there are many studies on the fiber content of different apple varieties, for example, Granny Smith apples have lower sugar content than sweeter varieties like Fuji or Gala. However, it's important to choose the type of apple you enjoy, as this will help you stick to a long-term diet.

Scientists have found that the antioxidants in apples help fight harmful free radicals that contribute to obesity, while other components in apples help regulate genes and cell communication, especially in adipose tissue, boosting metabolism.

It's worth noting that a medium-sized apple typically contains around 52 calories. This modest calorie count won't cause you to exceed your daily calorie intake.

Source: https://laodong.vn/suc-khoe/an-tao-nhu-the-nao-de-giam-can-hieu-qua-1389644.ldo