Apple Smoothie For Weight Loss: Know Delicious Recipes And Benefits
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Published on: 26-Mar-2024
10 min read
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Lalita Vishwakarma
Apple Smoothie For Weight Loss: Know Delicious Recipes And Benefits
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Hello readers! Losing weight can be a tough journey, especially when it means giving up on your favourite snacks and foods. But what if there was a way to get fit and still enjoy delicious treats? That's where the magical recipe for apple smoothie comes in! Not only is it yummy, but it's also great for weight loss.
A lot of people have started choosing apple smoothies as a healthy alternative. They're packed with essential nutrients, fiber, and vitamins that keep you full for longer and help you control your hunger pangs. Making your own apple smoothie at home is super easy too! Just follow the steps mentioned in the blog post and enjoy a delicious and healthy drink!
Table Of Contents
Are Smoothies OK For Weight Loss?
How Many Calories Does An Apple Smoothie Have?
How To Make Apple Smoothies For Weight Loss?
Benefits Of Apples For Weight Loss
Dietitian’s Recommendation
The Final Say
FAQs
References
Are Smoothies OK for Weight Loss?
Yes, smoothies are good for weight management, but only when prepared with healthy and nutritious fruits or ingredients. If you are targeting weight loss and want to have smoothies for the same, then you need to consider some points like:
1. Type of Ingredients
Add ingredients are the sole part of any recipe. It is important to choose the best and most nutritious fit for your goal. You can go with fresh or seasonal fruits, yoghurt, and milk. For sweetness, you can use honey, dates or jaggery. Try to avoid artificial additives and refined sugar, as this will reverse your weight loss goal.
2. Calorie Control
Weight loss highly demands control over calories and hunger pangs. More calories can result in weight gain so, try to avoid extra sweeteners or fruits with high glycemic index.
3. Not A Meal Replacement
Since you are targeting weight loss, it does not mean you should skip your balanced diet. Smoothies are filling but ensure that you do not replace your whole meal with them.
How Many Calories Does An Apple Smoothie Have?
Apples are the best source of fibre and nutrients. They keep your weight on track and boost your heart health. Eating an apple a day is an excellent step towards healthy eating. 100 g of fresh apple slices provide just 50 calories, and they do not contain cholesterol or saturated fats.
It also prevents the absorption of bad cholesterol (LDL), and its high fibre content facilitates bowel movement. If you eat an apple a day, it will provide you with many health benefits like weight management, good heart health, control over hunger, good digestive health and much more.
How To Make Apple Smoothie For Weight Loss?
Now that we understand the benefits of apples for weight loss let's explore some delicious and nutritious apple smoothie recipes that you can incorporate into your diet.
Recipe 1: Classic Apple Cinnamon Smoothie
To make a classic cinnamon apple yoghurt smoothie for weight loss, you need the following ingredients:
Ingredients
Apple chopped -1 medium
Greek yoghurt -1/2 cup
Unsweetened almond milk -1/2 cup
Honey -1 tablespoon
Ground cinnamon -1/2 teaspoon
Vanilla extract -1/2 teaspoon
Handful of ice cubes
Preparation Method
To start with the Apple cinnamon smoothie, first cut the apple into slices.
Now put them into a blender and add Greek yoghurt, unsweetened almond milk, honey, vanilla extract and a pinch of cinnamon.
Now, blend them for 2-3 minutes.
At last, pour the mixture into a glass and add ice cubes.
Recipe 2: Apple Chia Seeds Smoothie For Weight Loss
It is the best apple smoothie for weight loss and to make this, you need the following ingredients :
Ingredients
Green apple, cored and chopped - 1 medium
Fresh spinach leaves - 1 cup
Banana - 1/2 ripe
Unsweetened almond milk -1/2 cup
Plain Greek yoghurt -1/4 cup
Chia seeds -1 tablespoon
Squeeze of fresh lemon juice
Handful of ice cubes
Preparation Method
Add all the given ingredients into a blender.
Blend them to get a smooth and creamy texture.
If the smoothie is too thick, add some more almond milk.
Add ice cubes to a glass and pour the smoothie into it.
Recipe 3: Apple Berry Blast Smoothie
The combination of berries and apples is excellent for boosting your weight loss journey. To make this at home, you need the following ingredients:
Ingredients
Apple, cored and chopped -1 medium
Mixed berries (such as strawberries, blueberries, raspberries) - 1/2 cup
Unsweetened coconut water -1/2 cup
Plain Greek yoghurt -1/4 cup
Honey or maple syrup (optional) -1 tablespoon
Handful of spinach leaves
Handful of ice cubes
Preparation Method
Add all the ingredients to a blender and blend until smooth.
Taste and adjust sweetness with honey or maple syrup, if needed.
Pour into glasses and serve immediately.
Benefits Of Apples For Weight Loss
After learning the recipe for a delicious apple smoothie, let's understand its benefits for health:
1. High In Fiber
Apples are a great choice for keeping you feeling full and satisfied for longer periods of time. This is due to the high amount of dietary fiber, specifically pectin, found in apples. By eating apples, you can help prevent overeating and unnecessary snacking throughout the day.
2. Good For Weight Loss
Apples are a good source of fibre and water, which means they can help you feel full for a longer period of time. As a result, you're likely to eat fewer calories during your next meal. A study by the National Institute for Biotechnology Information found that eating whole apples can increase feelings of fullness for up to four hours. This is because whole apples slow down the rate at which your stomach empties its contents.
3. Controls Blood Sugar Level
Apple peels contain flavonoids that help lower blood sugar in people with diabetes. A study conducted in 2002 found that consuming apples can effectively reduce the risk of developing type-2 diabetes. The study also showed that flavonoids in apple juice can delay glucose absorption in the intestines and reduce insulin levels in the bloodstream.
4. Good For Digestion
If you eat an apple every day, it can help with digestive issues. Apples have pectin that can boost digestion and decrease the risk of bowel diseases. They increase the production of microflora in the gut, which helps to prevent ulcers in the lining of the gut.
5. Good For Heart
Apples are rich in epicatechin, which helps prevent the oxidation of LDL (low-density lipoprotein) and leads to a healthier heart. Additionally, they also provide potassium, which helps lower blood pressure.
6. Good For Skin
Apple can protect your skin from damage and fight against harmful molecules. It can make your skin smooth and soft, provide hydration, and even help to reduce acne and pimples by limiting sebum production.
7. Cancer Prevention
Apples are a great source of antioxidants that help fight harmful radicals and reduce the risk of chronic diseases, such as cancer. In fact, a study published in October 2016 in Public Health Nutrition suggested that regular consumption of apples is linked to a decreased risk of certain types of cancers, including colorectal, oral cavity, oesophageal, and breast cancers.
Dietitian’s Recommendation
As a dietitian I would recommend eating apples as they are good for your overall health. When incorporating simple apple smoothies into your weight loss journey, focus on balance and portion control. Also, do not use any artificial sweetener or additive to enhance the taste. Just keep it simple and healthy to get the desired results. Enjoy your smoothie as a meal replacement or snack but remember to complement it with other nutrient-rich foods throughout the day.
Dt. Akshata Gandevikar
The Final Say
The weight loss journey demands consistency and patience, along with healthy eating. Replacing unhealthy and oily food with apple smoothie for weight loss is a delicious and effective way to support your fitness goals. We have mentioned the 3 most used recipes that anyone can make at home. These are all low-calorie recipes and are a great addition to your taste and weight management goals. For more such weight loss recipes, visit ToneOp!
FAQs
1. Is apple shake good for weight loss?
Yes, apple milkshake for weight loss has many health benefits, such as hydration, high fibre and protein content, etc. This is a great addition to your weight loss diet plan.
2. Are smoothies OK for weight loss?
Yes, smoothies are better alternatives to heavy meals and for people who need more time to cook a proper breakfast. One glass of apple smoothie has essential minerals, vitamins, fibre, etc., which keep the stomach full for a long time.
3. How many calories does an apple smoothie have?
1 glass of classic apple smoothie contains approximately 140-150kcal.
4. What are the benefits of apple smoothies?
They are easy to digest, provide a feeling of fullness, are rich in antioxidants and other essential nutrients, are good for heart health, help to control blood sugar spikes, etc.
References
About ToneOp
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