Apple Diet Effectiveness

With so many fad diets out there to choose from, it can be challenging to determine what really works. If you want to follow the apple diet, you will be recommended to eat an apple before each meal. Will eating three apples a diet really keep the weight away? Here are some of the things that you should know about the overall effectiveness of the apple diet. Is the Apple Diet Effective? According to USA Today, research showed that people who ate an apple fifteen minutes before lunch consumed 190 calories less than those who did not eat apples. Thus, it is safe to say that the apple diet can be an effective option. By eating apples before each of your meals, you are likely to consume fewer calories than you would have if you did not eat this piece of fruit. Why Do Apples Aid in Weight Loss?
Apples are a very good source of fiber. Fibrous foods can keep you feeling full, which is why you are likely to consume fewer calories when eating an apple before eat meal. There's also a possibility that you may snack less later on as well. Since apples are high in fiber, they can also help lower your cholesterol and may help reduce the risk of type 2 diabetes. In addition to being high in fiber, apples are also low in calories, which is also why they can play a role in a healthy diet for weight loss. Will the Apple Diet Work For Everyone? Although the apple diet can be an ideal option for many people, it is not necessarily the best choice for everyone. If you do not like apples, you might have a hard time following this diet. Theoretically, eating another type of fruit that is high in fiber three times a day can also help you lose weight. Since apples are fairly high in acid, eating too many can cause some people to experience heartburn. If you have a stomach condition, such as acid reflux or irritable bowel syndrome (IBS), then eating three apples a day may not be in your best interest. Eating an apple three times a day can be an effective diet option for some people, but it is not an ideal choice for everyone.
If you like apples and are looking for a diet which can help aid in weight loss by reducing your overall calorie intake, this may be the right option for you. If you hate apples, it can be ideal to try eating another piece of fruit in place of apples. Anyone who suffers from heartburn or has a sensitive stomach may want to skip the apple diet altogether. Source: USA Today, "Apple a day keeps the calories at bay."
As a Certified bodybugg Coach I have the privilege of helping individuals reach their weight loss goals. It is through my coaching sessions that I have seen four major ways that my clients sabotage their diets. My hope is that by sharing the five major ways to sabotage your I diet I can help you not fall into the same traps that I have seen many of my clients fall into. Guilt Guilt, especially for women is one of the four major ways to sabotage your diet. Whether it is guilt about a bad food choice or a bad life choice. I have seen many clients use guilt as an excuse to eat. Then once they make that choice and eat they then feel guilty about failing their diet. It is a
vicious cycle that many individuals repeat daily. Stop kicking yourself over bad choices, obsessing over the bad choice is not going to change it anyways! So get over it and move on. You made a bad choice, you have to deal with the consequences, however that does not mean that your day, diet, or life has to be ruined. Use it as a learning experience and next time you'll do better. Not Planning The biggest excuse I hear for calorie surpluses, high fat, and/or high sodium intakes is, "Well I was busy and had to eat out." We are all busy, you have to plan for these moments, keep a stock of 100 calorie almond packs, high fiber granola bars, Clif bars, etc. That way when you are caught off guard you already have something healthy to eat. If you do have to eat out there are healthy choices at every restaurant. Eating out is not an excuse to eat poorly. Even if your only choice is a gas station convenience store you can find healthy food. Grab two bottles of 100% juice in different flavors, a plain yogurt, and a cup from the soda fountain. Add the juices and yogurt into the cup and mix them up for a quick smoothie. Then grab a bag of trail mix (if they have a healthy mix without chocolate) or a box of high fiber cereal and voila you have a healthy meal. Large Portions You have to, have to, have to, measure and weigh your food. Not weighing and measuring is a major way to sabotage your diet. Very few people can look at a portion of food and accurately tell you the correct portion. Our eyes are used to seeing huge portions on our plates so unless you train your eyes to know what an accurate portion size looks like you will be wrong. By controlling how much is on your plate to begin with you will automatically eat less. Most people just shell out a plate full of food and then feel like they have to eat it or just mindlessly eat it all because it is on their plate. Weigh your meat, measure out your side dishes, and restrict yourself to just your first plate of food. Not Snacking Snacking to lose weight? Yes! Eating three small healthy meals and three healthy snacks helps to keep your metabolism working throughout the day and stops you from getting so hungry that you over eat at your next meal. A high fiber snack such as a cup of veggies makes a great snack that will curb hunger and keep your blood sugar steady. Another great snack is air-popped popcorn with some olive oil and brewers yeast it's packed with nutrients and fiber.
A child's preference for junk food may be determined by what his mother ate while pregnant with him, says a new study. Looks like if a woman wants her kids to eat healthy, she'd better start planning for this during pregnancy, not after her children begin growing teeth. The report is in The FASEB Journal that pregnant women who have diets high in fat and sugar will likely have kids who prefer high sugar, high fat foods. The study says that a pregnant woman's junk food diet causes changes in the fetal brain's pleasure pathway, or reward pathway, and this alters preference for food. However, the study was conducted on rats. Nevertheless, this outcome was clearly demonstrated with these animals. If you're a woman who finds herself repeatedly struggling to get your child to stay away from junk food, ask yourself what kind of diet you had when you were pregnant with him or her. The study's co-author, Beverly Muhlhausler, Ph.D, says, "These results will help us to better help women about diet during pregnancy and breastfeeding for giving their infants the best start in life." The results are based on two groups of pregnant rats. During pregnancy as well as lactation, the animals were fed typical rat food, and then a junk diet consisting of high fat, high sugar human food. The rats gave birth, and after their offspring were weaned, they chose what to eat: 1) rat chow, or 2) high fat, high sugar junk human food. The offspring from the rats that were fed junk food diets during pregnancy had a higher preference for junk food, compared to the pups whose mothers were fed rat chow during pregnancy. The researchers deduced from this result that children of women who eat a high fat, high sugar, or junky diet, during pregnancy, will have a built-in preference for such foods. Another finding was that the brains of the baby rats (after the animals were weaned), whose mothers were fed the junk food diet, had higher levels of the receptors for the "feel good" opioid class of chemicals. "How ironic that your mother nags you to eat your fruits and vegetables, but it could have been her actions that helped you to prefer junk food!" comments Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal. He suggests that pregnant women should focus more on healthy eating and less on high fat, high sugar foods. Source: http://www.sciencedaily.com/releases/2011/03/110323105200.htm