Consuming foods that satiate your hunger and eliminate the craving for other foods is crucial if you plan to lose weight.
According to various studies, the most consistent foods are those that contain high amounts of proteins (which reduce the level of ghrelin, the hormone responsible for stimulating the appetite and triggering hunger), fibers and water. They must also have a low energetic density. So, go for foods that contain loads of fibers and water and a low amount of calories.
Apples and pears are foods with a low energetic density, containing low amounts of calories. Moreover, they are rich in fibers, which will eliminate the feeling of hunger after each meal that you eat.
Consuming an apple before every meal can contribute to weight loss due to the fact that it regulates the balance between the calorie intake and the size of the meal.
According to a study published in the journal of Gastroenterology, the high amounts of pectin that apples contain slow the digestive process and confers the sensation of a full stomach. The participants of the study who ate an apple per day for a long period felt fuller after a meal than those who did not do this. The apple reduced the calorie intake for about 15%.
Brazilian scientists from the State University of Rio de Janeiro were the first ones who studied the impact that the consumption of fruits has on the weight. Their study was conducted on 35 overweight females with high levels of cholesterol for a duration of 12 weeks.
The results showed that the females who consumed 300 grams of apples or pears per day (the equivalent of 3 small sized fruits) lost more weight when adopting a hypocaloric diet.
Apples contribute to weight loss
The weight loss effort was also aided by the fact that the inclusion of fruits in the diet lead to a lower intake of calories.
This study demonstrated that fruits can have a massive impact on the body, especially when it comes to weight, the level of cholesterol and the immune system.
If you want to adopt this habit, there are many ways in which you can consume apples and pears. You can cut them up into small pieces, or you can grate them and add them to salads, in the cereal bowl (especially cereal with flakes and oats), or in various other deserts or normal types of cooked foods. You can also combine apples and pears with other foods that eliminate the sensation of hunger, like oat, nuts, and quinoa.
As you can see from this article, consuming apples, pears, and even oranges can greatly improve your health and mental well-being. Their benefits range from promoting weight loss and balancing cholesterol levels to boosting the immune system. Make sure to include them in your diet every day by eating them before every meal and your health will definitely improve.