When is the best time to eat apples for weight loss

Eating apples 30 minutes before or between meals can help with weight loss. Eating before meals can increase satiety and reduce the intake of main meals. Eating between meals can stabilize blood sugar and avoid overeating. Apples are rich in dietary fiber and pectin, which can slow down gastric emptying. Their low glycemic index is suitable as an additional meal option during weight loss. Eating apples on an empty stomach in the morning can promote gastrointestinal peristalsis and help with bowel movements, but those with excessive stomach acid may experience discomfort. Pairing eggs or oats with breakfast can extend satiety until lunchtime. Around 10am as an extra meal can alleviate appetite fluctuations caused by work pressure and avoid overconsumption of lunch. Eating it from 3-4 pm in the afternoon can effectively suppress hunger before dinner, and its natural fructose can quickly replenish mental energy. Eating a small amount 2 hours after dinner can help with digestion, but it is necessary to control the intake to avoid the accumulation of additional calories. Eating it one hour before exercise can provide sustained energy, and its moisture content of 85% can prevent dehydration. It should be avoided to consume after 8 pm at night, as fructose may be converted into fat for storage.

Choose apples with moderate hardness and chew them thoroughly. 1-2 apples per day are recommended. Eating them with the skin can increase dietary fiber intake by three times. Patients with gastric ulcer should take a small amount of it several times after peeling, and patients with diabetes need to monitor the changes of blood sugar. Long term consumption alone may lead to nutritional imbalance. It is recommended to pair with nuts or yogurt to ensure protein intake. Apples stored in refrigeration should be consumed after returning to room temperature to avoid stimulating the gastrointestinal tract. When experiencing bloating and diarrhea, adjust the consumption time and consult a nutritionist if necessary to develop a personalized plan.