Are apples good for weight loss?


Are apples good for weight loss? That is a question that many people ask, and the answer is sometimes unclear. Some people believe that apples can help you lose weight, while others think they are less helpful than people think.

But, yes, apples are an excellent fruit to eat for weight loss because they are low in calories and high in fiber.

An apple has about 95 calories and 5 grams of fiber. Fiber is vital for weight loss because it helps to keep you feeling full after eating, which can help you to eat fewer calories overall. Additionally, apples are a good source of antioxidants, which can help to protect your cells from damage and may also play a role in weight loss.

Now, this article will explore the truth about apples and weight loss. First, we will look at the evidence to see if apples can help you lose weight or if they are just a myth!

Table of Contents

What are the benefits of apples for weight loss?

Apples should be on your list of go-to foods if you want to lose weight. So here's a look at how apples can help you drop those unwanted pounds.

Apples are low in calories

A large apple has only about 120 calories, and a small apple has about 80 calories. That makes them an excellent choice for people trying to cut back on calories and lose weight.

Apples contain fiber

Fiber helps to fill you up and keeps you feeling full longer. That is important for weight loss because it helps to control hunger and cravings. Fiber is also beneficial for digestion and helps to keep things moving along smoothly. 

Apples contain water

Water is essential for weight loss because it helps to flush toxins out of your system and keeps your cells hydrated. When your cells are adequately hydrated, they function optimally, so your metabolism runs at its best. 

Apples are nutrient-dense

That means that they pack a lot of nutrients into a small package. Not only do apples provide vitamins and minerals, but they also contain antioxidants, which are essential for good health. 

Apples contain pectin

Pectin is a type of soluble fiber that has been shown to help with weight loss by reducing cholesterol and blood sugar levels. Pectin is also beneficial for gut health and digestion. 

Bonus benefit! Apples taste great!

That may not seem like an essential factor in weight loss, but if you're trying to stick to a healthy diet, it's necessary to choose foods you enjoy eating. Otherwise, you're more likely to give up and return to your old eating habits. 

How many calories are in an apple?

According to FoodData Central, one medium apple (with skin) contains about 65 calories. Here's the breakdown of the nutritional content of an apple: 

  • Carbohydrates: 25 grams 
  • Dietary fiber: 4 grams 
  • Sugars: 19 grams 
  • Vitamins: Vitamin C, B-complex vitamins 
  • Minerals: Potassium, phosphorus, calcium 
  • Other compounds: Pectin, quercetin, catechin, phloridzin 

An apple a day does keep the doctor away! But, thanks to the nutrients, vitamins, and minerals they contain, apples have been shown to promote good health in several ways.

For example, apples can help reduce the risk of strokes, lower cholesterol levels, improve brain function, and even reduce the likelihood of developing cancer. So go ahead and enjoy an apple. You're doing your body a favor!

Are there any adverse effects of eating apples for weight loss?

One downside to eating apples for weight loss is that apples contain sugar. While the sugar in apples is natural, too much sugar can still lead to weight gain. People trying to lose weight should be careful to eat only a few apples in one day. 

Another potential downside of eating apples for weight loss is that some people might not like the taste of apples.

While some people find apples sweet and delicious, others might find them too tart or sour.

If a person doesn't like the taste of apples, they might not be as motivated to eat them regularly, which could impact their weight loss goals. 

How to incorporate apples into your diet

Americans love apples! We eat about 19 pounds of apples per person every year. Apples are versatile fruit used in many dishes, from savory to sweet.

They are a great source of fiber and vitamins and can help you lose weight and feel fuller longer. Here are some tips on how to incorporate apples into your diet.

Eat them as a snack.

One of the easiest ways to eat more apples is to use them as a healthy snack simply.

Apples are pre-packaged and require no preparation, which makes them perfect for when you’re on the go.

Instead of reaching for a bag of chips or a candy bar, grab an apple next time you need a quick snack.

Add them to your breakfast.

Start your day off right by adding apples to your breakfast. Next, dice up an apple and add it to your oatmeal or yogurt.

Slice an apple thinly and use it as a healthy alternative to toast. The options are endless!

Adding apples to your breakfast will give you sustained energy throughout the day.

Use them in place of other ingredients.

Apples can be used as a healthier alternative in many recipes. For example, if a recipe calls for oil, you can swap it out for apple sauce.

If a recipe calls for refined sugar, try using honey or diced apples instead. Get creative and see what substitutions work best in your favorite recipes!

You might be surprised how well apples can fit into many dishes. 

There are countless ways to incorporate apples into your diet. By eating them as a snack, adding them to your breakfast, or using them as an ingredient instead of other less healthy options, you can quickly increase your intake of this delicious fruit!

So next time you’re at the grocery store, pick up some apples so you can start reaping the many health benefits they offer.

4 Tips for losing weight with apples

Here are some tips on how to use apples to lose weight. Apples are a great source of fiber and antioxidants essential for weight loss. 

  1. Eat an apple with breakfast to start your day and help you reach your daily calorie goals. 
  2. Add apples to your lunchtime salad for a filling and satisfying meal. 
  3. Mix diced apples into oatmeal or yogurt for a healthy snack that will tide you over until dinner. 
  4. Enjoy a baked apple for dessert, a lower-calorie option than pie or cake. 

FAQs about using apples for weight loss

Are apples good for weight loss?

Yes! Apples are a great source of fiber, vitamins, and antioxidants. In addition, eating apples can help you reach your daily calorie goals and keep you full longer, which are essential for weight loss.

Is it better to eat an apple or drink apple juice?

Eating the whole apple instead of drinking apple juice is always better. That is because entire apples contain more fiber than juice which will help keep you fuller longer.

In addition, there is often added sugar in store-bought juices that can lead to weight gain when consumed in large amounts.

Can eating too many apples make me gain weight?

Overeating anything can lead to weight gain. However, eating apples in moderation and keeping to your daily calorie goals can actually help you lose weight. That is because apples contain fiber which will help keep you fuller longer and prevent over-eating.

Final words

Apples have many health benefits and are a great addition to any diet.

They are low in calories, high in fiber, and packed with vitamins and antioxidants.

Adding apples to your meals or snacks can help you reach your weight loss goals by providing sustained energy throughout the day and helping keep you full for extended periods.

So next time you’re at the grocery store, pick up some apples and start reaping their many health benefits!

DISCLAIMER: does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.