Apples for Weight Loss? Dietitians Say

Healthy weight-loss diets include apples. The inexpensive, nutritious fruit is sweet and sour. Two trained dietitians explain why apples may aid weight loss.

Apples, like all foods, don't help you lose weight, but eating them with other healthy meals may. Losing weight requires eating fewer calories than you burn. 

Low-calorie apples aid weight reduction. Apples have 80–130 calories per. Melissa Mitri, M.S., RDN, nutrition writer and proprietor of Melissa Mitri Nutrition, says apples' natural sugars can curb sweet cravings.

Reducing calories is the key weight reduction technique. Satiating fiber-rich foods might help you eat less.

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Apples increase fullness. Apples provide 12-16% of your daily fiber consumption with 4–5 grams each piece, according to the USDA. Mitri says, "[Apples] are incredibly filling and could help curb hunger, making it easier to stay calorie deficient for weight loss." 

The glycemic index rates how much and how fast meal sugar elevates blood sugar. Apples are low-glycemic, having a glycemic index between 34 and 38, according to the American Diabetes Association. 

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