Apples

Apples are low in calories and high in fiber, with 116 calories per large apple and 5.4 grams of fiber (223 grams). They've also been shown to help people lose weight.

In one research, women were given three apples, three pears, or three oat cookies every day for ten weeks, all of which had the same calorie value. The apple group lost 2 pounds (0.91 kg), the pear group 1.6 pounds (0.84 kg), and the oat group remained the same in weight. Furthermore, a four-year observational study of 124,086 people found that people who ate apples lost an average of 1.24 pounds (0.56 kg) per day serving. Two studies have linked apple juice to weight loss when compared to a control drink containing the same number of calories. Reduced cholesterol levels have also been linked to apple polyphenol extract, which is made from one of the fruit's natural compounds. Apples can be eaten raw or cooked in a variety of ways. You may bake them on their own or add them to hot and cold cereals, yogurt, stews, and salads.