Three Apples a Day: A Delicious Way to Promote Weight Loss

Ever thought that eating three apples a day could actually help you lose weight? It’s true! We all know the saying, “An apple a day keeps the doctor away,” but what if I told you that three apples a day could help keep the pounds away too? Not only do apples pack a punch with fiber, but they also naturally curb your appetite—making them a tasty and smart choice for anyone looking to shed a few pounds.

In the modern-day supermarket, apples are something that never disappears. No matter what time of year it is, there will be apples. But does that mean there is still a season for apples when they’re at their cheapest? There is, and that would be from about mid-July until spring.

Apple season isn’t that difficult to spot. Have you been to the market lately? Apples are in abundance right now, at relatively bargain prices. And variety? For snacking, you’ve got your Gala, Fuji, Pink Lady, and Honey Crisp; Red and Green Delicious to name a few. And don’t forget the more tart Rome and Granny Smith, both of which are ideal for baking.

When you load up on apples starting around October, which is National Apple Month, expect to save even more. And you’re going to save something else, too: calories! Researchers have compelling proof that three apples a day contribute to weight loss. Apple nutrition facts show that apples are good for weight loss, making them a smart and tasty choice for shedding pounds.

Why Three Apples a Day Can Make a Big Impact

It’s so simple, they say. Three apples, one 30 minutes before each meal. That’s it. Sound too good to be true? There is a medical explanation for why the most common of all fruits can make such a big impact.

For starters, three apples will add 15 grams of dietary fiber to your diet. Research of apple nutrition facts from Tufts University say that alone will reduce your calorie consumption by ten percent. This is why apples are good for weight loss. But wait! There’s more.

• MORE: A Guide to Storing Apples at Home: Keeping Them Fresh and Delicious

Apples as a Natural Appetite Suppressant

Apples contain something called pectin, which according to the Journal of the American College of Nutrition, eliminates the urge to eat for up to four hours. Pectin, the same stuff that makes jelly get thick, swells up in the digestive tract giving a sense of fullness. Pectin also sends a signal to the brain to stop eating and don’t we all need to hear that message from time to time? This makes apples good for weight loss as they help control hunger effectively.

Many who have taken the three-apples-a-day challenge report that if they are careful to munch down an apple a full 30 minutes before mealtime, not only are large meals out of the question, it’s difficult to eat more than a small amount of anything. And by the time that sense of fullness starts to wear off (about 4 hours) it’s time to eat another apple.

Best Apple Varieties for Weight Loss

When it comes to choosing apples good for weight loss, not all varieties are created equal. Here are some top picks that offer both flavor and nutritional benefits:

• Granny Smith: Granny Smith apples are known for their tartness and are a nutritional powerhouse with low sugar and high fiber content, helping you feel full longer. Research in Food Chemistry shows they contain compounds that support a healthy balance of colon bacteria, aiding in weight management and potentially reducing inflammation linked to conditions like obesity and diabetes.
• Fuji: Fuji apples stand out for their crisp texture, sweet taste, and rich antioxidant profile, making them a perfect choice for a tasty and nutritious afternoon snack. Research underscores Fuji apples’ higher polyphenol content, which may support heart and liver health by lowering cholesterol and improving liver function. Early studies also suggest these polyphenols could aid in glucose metabolism, offering potential benefits for managing insulin resistance.
• Gala: Gala apples are beloved for their crisp texture, gentle sweetness, and versatility, ideal for snacking or adding to salads to amp up your fiber and vitamin intake. Recent research underscores Gala apples as potent sources of polyphenols, especially catechin, which remain beneficial as the fruit ripens. These antioxidants have shown promise in potentially safeguarding heart health by mitigating inflammation associated with obesity and enhancing cholesterol profiles in both human and animal studies.
• Pink Lady: Pink Lady apples offer a blend of sweetness and tanginess, packed with fiber and antioxidants to satisfy both your taste buds and health goals. Research from the University of Western Australia suggests that their high flavonoid content can improve heart health by enhancing blood vessel relaxation and supporting healthy blood pressure levels.
• Honeycrisp: Honeycrisp apples are celebrated for their crisp texture and perfectly balanced sweetness, making them a refreshing choice that satisfies cravings while providing essential nutrients. Each medium-sized Honeycrisp apple offers 5 grams of fiber and just 80 calories, making it a deliciously healthy snack option.

A Cost-Effective and Healthy Weight Loss Alternative

Nutrition expert and Everyday Cheapskate reader Robyn Flanders, M.S., R.D., says that apples are a lot cheaper than diet pills when taken as a diet supplement, and they are 100% safe. As a bonus, making apples part of your regular diet can slash cholesterol, reduce the risk of lung cancer, diabetes, asthma, stroke, and heart disease. Imagine all that for only about 80 calories per apple.

Healthy Ways to Enjoy an Apple as a Snack

Snacking on apples can be both satisfying and healthy. Here are some delicious ways to enjoy apples as a snack:

• Apple Slices with Nut Butter: Slice up your favorite apple variety and pair it with a tablespoon of almond butter or peanut butter for a protein-packed snack.
• Apple and Cheese: Pair apple slices with a slice of your favorite cheese for a savory-sweet combination that’s rich in calcium and vitamins.
• Yogurt and Apple Parfait: Layer apple chunks with Greek yogurt and a sprinkle of granola for a refreshing and nutritious snack.
• Apple Cinnamon Smoothie: Blend apples, yogurt, cinnamon, and a dash of honey for a creamy and nutritious smoothie that tastes like apple pie.

Healthy & Delicious Apple Dessert Recipes

And just because you ate one before dinner, doesn’t mean you can’t enjoy another for dessert!

Baked Apples

Core apples and fill them with a mixture of oats, cinnamon, and a touch of honey. Bake until tender for a warm and satisfying treat.

See full recipe → 

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Classic Apple Pie

This classic apple pie features a flaky crust infused with vodka for extra lightness and tenderness. The filling, composed solely of Granny Smith apples, sugar, cinnamon, and butter, ensures a perfectly set pie with pure apple flavor, avoiding the common pitfalls of overly spiced or soggy variations. Ideal for any occasion, this recipe guarantees a pie that satisfies even the most discerning apple pie connoisseurs.

See full recipe → 

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Question: What’s your favorite way to enjoy apples? Share your go-to apple recipe or snacking habit with us.

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