A for apple is what we were taught since childhood and there are reasons for making apples so important to be engraved in our memory from a younger age. Apples are one of the best fruits to enhance the body’s immune system. These crunchy juicy bright coloured fruits are rich in vitamin C, fibers, various nutrients and antioxidants. Apples are grown worldwide and are best for your daily diet. Be it a salad at lunchtime or a mid-morning snack, apples can conveniently fit themselves in your menu at any time of the day.  Their low-calorie content along with various health benefits makes it more interesting for fitness enthusiasts. This article will tell you why you need to include apples as part of your everyday diet. 

Read this article to know the benefits of eating apples every day and how to eat apples for weight loss by including them in your diet meal plan.  

What does an apple have?

A medium-sized apple contains 25 grams of carbohydrates and 4 grams of fiber. It gives you 14% vitamin C, 5% of vitamin K of the recommended daily intake. This juicy fruit contains 86% water making it the best fruit recommended for any diet. Apples make you feel full and keep a check on your carb cravings. The high potassium content in apples regulates the fluid balance and muscle contractions. It also helps reduce blood pressure and decreases the risk of diabetes. It retains water in the body and prevents the formation of kidney stones. 

Benefits of Eating an Apple Every Day

The apple is a miracle fruit that is good for the body for various reasons. Consuming apples every day can help in boosting your immune system. The main reason why apples are good for weight loss diets is that they contain soluble fiber which is also good for intestinal health. To get the entire benefits of the fruit, it is advised to eat the whole fruit along with the apple skin. Research studies have shown that eating apples improves both the physical and mental health of a person.  It prevents neurodegenerative diseases like Alzheimer’s and Parkinson’s. A medium-sized apple makes 3/4th of the recommended 2 cup intake of fruits per day. The folic acids present in apples help in preventing neural tube defects and protect us against cancer.

Apples for Weight Loss

The high water content and the rich fibre content in apples makes them the best fruit for weight loss. Eating an apple before any meal keeps you satiated for a long time, making you consume fewer calories. They are also good to eat as a day time snack or can be had for dinner too as the high fibre and protein present in apples will satisfy your hunger and also maintain your calorie count. The crunchy apples are packed with flavonoids that help in burning belly fat. The pectin fibre present in apples assists in satiety which makes us feel full. This naturally makes us eat less when we are on a low carb diet. Studies have shown that those who eat apples or have apple juice before meals consume lesser calories a day compared to those who do not eat apples before their meal. The pectin fibres also introduce good bacteria into your gut. This fibre is not absorbed by our small intestine during digestion. It reaches the colon and promotes the growth of good bacteria. It also turns into other useful compounds that circulate back into the body.

However, apples are not friendly when you are on a keto diet. Though the fruit has a good percentage of fibre and low in calories, the 20 grams of carb content present in apples is enough to boost the carb level to prevent the process of ketosis. But apples are neither good for a low carb diet because of their high carb content which can catch up with your daily carb budget even when consumed in smaller amounts. However, apples are perfect for intermittent fasting because eating whole apples (not drinking apple juice) can help you in consuming fewer calories in a day than your normal intake which eventually helps in weight loss. Eating high fibre rich food can keep you satiated for long and apples contain full of soluble fibres along with healthy nutrients which satisfy most of your recommended dietary intake of vitamins and minerals for a day.

The skin of apples is loaded with antioxidants and so consuming the whole apple is more beneficial to health. Mostly apple skins are removed fearing that it might contain wax. So it is always better to prefer organic apples which are not coated with wax to gain the benefits of nutrients and antioxidants from apple skin. 

Apple Diet Meal Plan 

After knowing so much about the health benefits of apples and how they can help you in weight loss, it is now time to learn to make some good recipes using apples. Try these recipes at home for a healthy meal and also to get the full benefits of apples.

Recipe #1: Apple Cinnamon Oatmeal

 This delicious meal takes just a few minutes to prepare. 

Ingredients:

1. Apple – 1 medium-sized  
2. Oats – ½ cup
3. Cinnamon powder – ¼ teaspoon
4. Cold-pressed coconut oil – 1 tablespoon
5. Water – 2 cups

Method:

Peel apple skin and cut them into cubes. Heat coconut oil in a pan, add the apple cubes and cook them till they become soft. Add two cups of water and bring it to boil. Finally, add oats to the cooked apples and stir the ingredients well. Now reduce the flame and cook for a few more minutes till the oats get cooked. Delicious apple oatmeal is now ready. If you prefer to make the apple oatmeal sweeter, you can add a tablespoon of maple syrup or honey to it before serving. This low carb diet is beneficial for weight loss and also keeps you satiated for a long time. 

Recipe #2: Apple Pancakes 

Ingredients:

1. Shredded apple – 1 cup
2. Butter – 1 tablespoon
3. Large egg – 1
4. Almond Milk – 1 cup
5. Almond flour – 1 cup
6. Cinnamon powder – ¼ spoon
7. Water – 2 cups
8. Coconut oil / Olive oil – 1 tablespoon

Method:

Take a large bowl and mix melted butter, egg, milk and apples in it.  In a separate bowl mix cinnamon powder and almond flour and stir together to make a batter. Heat a non-stick pan smearing it with olive oil or coconut oil. Spread the batter on the tawa to make a pancake and cook till it becomes brown on both sides. Hot, healthy pancakes are now ready to be served with honey. You can also sprinkle cinnamon powder on top if desired.  This healthy delicious food boosts your immune system and satisfies your hunger.

Recipe #3: Apple Cinnamon Soy Shake 

Ingredients:

1. Apple cubes – 3 cups
2. Cinnamon Powder – ½ tablespoon
3. Soy milk – 1 cup
4. Low-fat milk – 2 cups
5. Honey – 1 tablespoon 

Method:

Blend all the ingredients in a mixer till it becomes smooth. You can add maple syrup too instead of honey.  Pour the ingredients in a glass and serve immediately. To make the shake cold add chilled soy milk and low-fat milk while blending. This high energy drink has only 11 grams of carbs and zeroes cholesterol. Eating nutritious food is essential for any normal diet or weight loss diet that you follow. Consuming healthy food during intermittent fasting is considered even more essential as the eating window is limited compared to normal days. So fruits and veggies are a must include in any form of diet to provide the body with minerals, vitamins and nutrients that can help in the proper functioning of the body. Additionally, fruits and vegetables also help to lower the cholesterol levels and keep a check on blood sugar. 

It is recommended to eat 2 cups of fruits a day to supply the body with vital nutrients and apples can easily fill three-fourths of the cup. Apart from apples, you can consume the following fruits when you are on intermittent fasting. These fruits can make you feel full and also give you what you need for the body to stay healthy. 

Here are Some Healthy Fruits to Consume in Intermittent Fasting Other Than Apples

Berries 

Berries are forever the best fruits you can have at any time. They are especially good when you are on keto. They are low carb and those tiny berries are fully packed with antioxidants, nutrients and vitamins needed for the body. So include strawberries, blueberries and blackberries in your menu every day along with delicious apples. 

Cherries

These tiny cherries are a good source of fibre, vitamins and minerals like potassium and calcium. They also contain vitamin A and folic acid and are also well known for their antioxidant properties. All these make them a perfect fruit for intermittent fasting. Studies have shown that cherries can reduce belly fat too. So don’t forget to include them in your fruit bowl along with apples and enjoy the benefits. 

Peaches

Peaches contain 6% of the daily recommended value of vitamin A and 15% of the daily recommended value of vitamin C needs. One medium-sized peach also contains 2% or more of the recommended value of vitamins E and K, and other essential minerals like niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc and copper. What else is needed to include then in your everyday diet pair them with apples and enjoy a healthy snack. 

Pears

These powerhouse fruits are fully packed with fibers, vitamins, and beneficial plant compounds. The nutrients present in pears help to fight against inflammation and promote gut health. They are also good for the heart and improve your immune system. They help in protecting against certain diseases. The best part is they aid in weight loss. So just be sure to include this healthy fruit in your everyday menu. And don’t forget the most important point, that does not peel the skin of the fruit. To enjoy the benefits of the nutrients the fruit carries eat the fruit along with the peel as it harbours most of the nutrients.

Plums

An apple a day keeps doctors away, and a plum a day keeps anxiety away. These juicy, small satisfying plums are rich in fiber and loaded with antioxidants. They also provide relief from constipation that can occur when you are following the keto diet. Plums help in maintaining blood sugar level and are good for the heart and bones. So don’t forget to include them in your menu along with apples. 

Oranges

Rich in vitamin C, improves your immune system, prevents skin damage, keeps the blood pressure under check and what else we need to include this juicy fruit in our menu? Oranges are excellent to be had in intermittent fasting so that your body is provided with the necessary minerals and vitamins it needs. They lower the cholesterol content of the body and also help in reducing the risk of cancer. The pulpy juicy fruit also makes you feel full and the water content makes you feel full. 

Watermelons

They contain a good amount of Vitamin C, Vitamin A and potassium. Watermelons are naturally sweet and contain high water content which can keep you away from hunger pangs. It’s juicy and delicious flavour might make you lose track of the quantity you eat. When you are on a keto diet it is essential to keep track of the quantity you eat as the recommended carb content is 10%. But when you are on intermittent fasting you are free to eat as many watermelons you want to satisfy your hunger. 

Many fruits are good to the body, but consuming them or including them in correct proportions depends on the type of diet you follow. Apples are great fruits for intermittent fasting but sadly they cannot be had when you are on keto diet due to the carb content which is not allowed in keto. If you want to read more on what fruits and vegetables have to be consumed and understand which fruits and veggies can aid in the process of ketosis then click here. Fruits and nuts are the best substitute for your carb cravings and eat them at the right time and right proportion to enjoy a healthy lifestyle.