The apple peel trick for weight loss: Does it really work?

If you’ve scrolled through social media, you may have seen people simmering leftover apple peels into a warm tea or steeping them like a wellness tonic. It’s frequently called the “apple peel trick,” and fans claim it can boost metabolism, curb cravings, and even help with weight loss. It’s easy, it’s low-waste, and it feels like the kind of simple kitchen ritual that should be good for you. But before assuming this cozy little trend can work magic, it’s worth looking at what the science actually says.

Apple peels do have some impressive nutrients, like fiber, polyphenols, antioxidants, and other plant compounds that pop up in research headlines. But those studies don’t always translate to health effects when you simmer a handful of peels from apples in water. That gap between “sounds promising” and “actually proven” is exactly where wellness trends tend to take on a life of their own online.

So let’s break this one down. Where did the apple peel trick come from? What’s actually inside apple peels? And does this tea do anything meaningful for weight loss or metabolism? We also asked Kayla Reynolds, MS, NASM-CPT, Noom’s Director of Knowledge, Learning & Behavior, to share her expert take.

What is the apple peel trick?

At its core, the apple peel trick is a popular social media trend where people make tea with the apple peels they’d normally throw away. After slicing apples for snacks or baking, people save the peels and turn them into a drink. Some steep them in hot water like a tea. Others simmer them longer for a mild, infused brew.

Fans claim that this tea can support metabolism or fat burning. It’s a clever idea for something you’d normally toss away, but whether the healthy nutrients in the peel make it into the water (and whether they have a positive impact on your health in those quantities) is a different story. That’s where the science comes in.

Why is the apple peel trick popular?

There are a few reasons this trend has taken off so quickly. 

• It’s easy to replicate: You don’t need to follow a long list of steps, which makes it perfect for quick, shareable videos. It spreads the same way the gelatin trick did: one person posts it, others try it, and suddenly it’s everywhere, whether it works or not.
• It’s low-waste. People love the idea of getting extra health benefits from something they were going to just throw away—kind of like turning leftover bones into homemade bone broth. 
• It’s claimed to have big benefits: People claim that this simple trick can promote weight loss and improve health. Apple peels do contain polyphenols, antioxidants, and fiber, which can have health benefits. But that doesn’t automatically mean they will be present in large amounts—or at all—in this apple peel tea. Those claims tend to take on a life of their own online, even when the science is more nuanced.

Can apple peel tea help you lose weight? 

Claim 1: Apple peel tea helps you feel full

Verdict: It may.

The drink is warm and soothing, and the liquid can make you feel satisfied without filling up on extra calories. 

Claim 2: Apple peel tea boosts metabolism and promotes fat loss

Verdict: No.

Apple peels do contain healthy nutrients, and apple peel supplementation has been studied for its potential metabolic effects. But there’s no evidence that apple peel supplementation significantly improves clinical markers related to metabolism or overall health. And if there were, there’s no evidence that these compounds transfer into tea in meaningful amounts.

Ursolic acid—one of the main compounds in apple peels—has shown metabolic effects in animal studies, but the research hasn’t translated to humans yet. For example, one mouse study found that ursolic acid influenced metabolism, but we don’t have strong evidence that apple peel tea offers the same benefit in people.

Is the apple peel trick safe?

Overall, yes—but there are a few things to keep in mind.

• Give your apples a good wash. Apple peels can hold onto pesticide residue, so scrub them well under running water. If you prefer, opt for organic apples to lower that risk even further.
• Watch out for pollen-related allergies. People with birch pollen allergies can sometimes react to raw apple peel. If that’s you, simmering the peels (instead of eating them raw) may help, but always consult with your health care provider.
• Don’t use it as a meal replacement. Apple peel tea is basically flavored water. It’s not a source of protein, carbs, fats, or important nutrients. If it starts pushing balanced meals off your plate, it loses all its potential benefits.

“If you enjoy the flavor, great,” Reynolds says. “But it’s not meant to take the place of nourishing meals. Your body needs food—and a balance of nutrients—to feel satisfied and energized.”

How to make apple peel trick tea: A simple recipe

To make the apple peel tea, just save the peels you’d normally toss when peeling an apple. Here’s a simple recipe and some variations.

Ingredients:

• Peels from 1 to 2 apples
• 2 cups water
• Optional: cinnamon stick, a slice of fresh ginger, or a squeeze of citrus for flavor
  

Instructions:

1. Rinse apple peels thoroughly.
2. Add peels and water to a small pot and bring to a gentle simmer.
3. Simmer for 10–15 minutes.
4. Strain and pour into a mug.
5. Add cinnamon, ginger, or citrus, if desired.
6. Enjoy warm or chilled. 

Variations of the apple peel trick

Like most viral wellness hacks, the apple peel trend has spun off into a handful of creative versions. 

• Add cinnamon or other spices: Simmer peels with cinnamon or other warming spices, like ginger. You’ll get a more flavorful sip and a small boost of antioxidants, just not any proven fat-burning effects.
• Make smoothies with whole peels: Blend the peels into smoothies to keep the fiber intact. This can support fullness and gut health, though the texture can vary depending on the recipe. Check out these smoothie recipes for inspiration.
• Bake or dehydrate peels for a quick snack: Turn the peels into crisp, snackable strips by baking or dehydrating them. They keep their fiber and healthy nutrients, making them a nutrient-rich snack.

Frequently asked questions about the apple peel trick 

Is ursolic acid a proven fat burner?

Not in humans. Most research is animal-based.

What is the best way to get the health benefits of apple peels?

Eat the whole apple, including the peel, to get the water, fiber, and healthy nutrients that will fill you up and support your health. Pair apples with protein and healthy fat (like almond butter or cheese) for greater satiety and steadier blood sugar.  

Can I drink apple peel tea daily?

If you enjoy it, it’s generally safe to consume. But think of it as a tasty way to hydrate rather than a weight loss tool. Drinking plenty of water is important for many aspects of health.

The bottom line: The apple peel trick doesn’t work for weight loss

Apple peel tea can be a fun, low-waste way to stay hydrated, but it’s not a shortcut for weight loss. The real benefits of apples come from eating them whole, where the fiber can actually help with fullness and support balanced eating habits.

Lasting weight progress comes from the basics: building nutrient-balanced meals, moving your body regularly, getting better sleep, and managing your stress. If you like the ritual or flavor of apple peel tea, enjoy it as a small part of your routine—just don’t expect it to do the heavy lifting.

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