Apples

Culled

The Apple
Apples carry fat around their middle but generally have a
slim lower body. If you’re an apple, you’ll find it easier to
drop pounds than a pear does because ” abdominal fat
breaks down more quickly than fat stored in the butt and
thigh area,” says Kathie Swift, RD, nutrition director for the
UltraWellness Center in Lenox, Massachusetts. Researchers
aren’t sure why, but they think it might have to do with the
fact that abdominal fat is mobile: It likes to enter the
bloodstream and circulate around your organs, affecting
their ability to function properly.
Belly fat comes with some big health threats, including an
increased risk of heart disease, diabetes, and breast cancer.
That’s because visceral (aka toxic) fat — the kind stored
around your middle that surrounds your kidneys, pancreas,
and liver — causes blood-sugar levels to spike while at the
same time creating insulin resistance and inflammation. In
other words, your body has an excess amount of sugar
floating around, and it’s no longer able to process it all.
This combo is what can lead to chronic diseases as well as
weight gain, Swift says, all of which makes it crucial to trim
your waistline. The good news? “You can cut your risk of
disease in half by shedding just two inches from your
waist,” Dr. Savard notes.

The Apple Diet
This plan is a little higher in healthy fats and lower in carbs
than the pear’s. Heart-healthy monounsaturated fat, found
in nuts, avocados, and olive oil, has been shown to decrease
inflammation, which has been linked to disease, while
increasing your body’s ability to burn fat. Carbohydrates,
even the whole-grain kind, raise insulin levels in the body.
“Apples are already prone to having high blood sugar —
which can be a precursor to diabetes and heart disease —
so they need to watch their carb intake,” Cochran says. She
recommends a diet of about 40 percent carbs, so roughly
600 calories for a woman eating 1,500 daily. Look for fiber-
rich, complex carbs, like beans, fruits, veggies, and whole
grains. “Fiber slows the digestion of sugar and lowers
insulin and cholesterol levels,” Dr. Savard explains.
Working out is also crucial because it can rev up your
metabolism and increase your calorie burn. Doing a lot of
crunches, while great for strengthening ab muscles, isn’t
going to get rid of any extra inches around your middle. To
do that, Dorfman recommends at least three 40-minute
cardio sessions a week — running, biking, or swimming —
to help build lean muscles in your lower body and balance
the top half. Twice a week, do some total-body strength
training to help tighten your core and burn flab.

Apple Meal Plan
1,500 calories: 600 calories from carbohydrates, 525
calories from fat, 375 calories from protein
Breakfast
1 egg, scrambled with 1/4 cup spinach and 2 tablespoons
mozzarella cheese
1 ounce lean ham
1 slice whole wheat toast with 1/2 teaspoon margarine
made with canola oil
Snack
1 small apple
1 tablespoon peanut butter
Lunch
Cobb salad: 2 cups mixed greens, 1/2 tomato, 2 ounces
sliced cooked skinless chicken breast, 1 hard-cooked egg,
1/8 avocado, 1 tablespoon reduced-fat feta cheese tossed
with 2 tablespoons reduced-fat Italian dressing
6 whole wheat crackers
Snack
1 small pear
1 piece string cheese
Dinner
3-ounce sirloin steak marinated in 1 tablespoon each light
soy sauce and orange juice and grilled
1 small baked potato, with skin, topped with 1 tablespoon
each light sour cream and chives
1/2 cup steamed broccoli with 1 teaspoon olive oil
Dessert
1 cup light yogurt mixed with 2 tablespoons bran cereal and
1/2 cup frozen blueberries

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