apple diet

23 October 2022

The apple diet is a delicious, easy, and inexpensive weight loss option that works regardless of the season. The main components of the diet contain dietary fiber (pectin), B vitamins, potassium, iron and other beneficial substances.

However, despite the rich vitamin and mineral content of the fruit, the apple diet needs to be used with caution because there are many contraindications and disadvantages to this weight loss method.

essence and characteristics

The apple diet is based on the principles of a single diet. During the entire diet period (from 1 to 7 days), weight loss should be limited to 1-2 kg of apples per day and other foods should be avoided. When using a multi-component method, the main product list may also include cottage cheese, eggs, kefir, cucumbers, bananas, etc.

To prevent breakdown and overeating, small amounts of other products are allowed in the menu, including sources of fast carbohydrates (bitter chocolate, honey, etc. ). Diet options designed for 3-7 days suggest a less monotonous diet. Their diets included not only apples, fruits, and dairy products, but also sources of protein, polyunsaturated fatty acids, and complex carbohydrates.

Apples can be eaten fresh, baked, or used in recipes (fruit and vegetable salads, smoothies, casseroles, and cereals). Regular consumption of these fruits will not only allow you to shed some excess pounds quickly, but it will also eliminate edema and food debris that has built up in your intestines.

pros and cons

The advantages of this power scheme are:

Efficient diet. Her diet is low in calories, so this method is considered a fast diet. Eating apples for a week, you can lose 2-3 to 7 kg. Most of those kilograms are caused by excess fluid that is excreted along with a high intake of potassium. With strict adherence to the rules and menu, the mass of the fat layer is reduced by 1-2 kg in 5-7 days.
Dietary fiber The content of dietary fiber in main products. Fiber is not absorbed in the small intestine like other nutrients. It enters the lower digestive tract and absorbs water strongly, filling the large intestine and stimulating its contractions (peristalsis). This helps remove undigested food debris and normalize the gut.
Apples contain a lot of vitamins and minerals. These fruits contain vitamins C and K, as well as B-group (B2, B3, B5, B6), potassium, silicon, copper, iron, chromium and other nutrients. Taking into account the recommended intake of apples during the diet, the mineral content ranges from 24% of the Daily Value (magnesium) to 120-130% (iron and potassium).
The ability to eat fruit without prior heat treatment. Apples can be eaten fresh or as part of dishes (fruit and vegetable salads, casseroles, baked apples). Unlike grains, meats, and other popular mono-diet staples, they don't take long to cook and can be eaten with short breaks.
availability. Apples are not seasonal or expensive. The weekly cost of a strict diet does not exceed 500-600 rubles.
Reduce nicotine addiction. Not only do apples reduce nicotine cravings, but they're also a healthier, lower-calorie alternative to cigarettes than seeds, nuts, or candy. A moderate apple diet can be followed during quitting smoking: this will reduce stress and avoid rapid weight gain.

Apples are good for the body with atherosclerosis and anemia. The organic acids and trace elements contained in it can reduce cholesterol concentration and stimulate hematopoiesis.

The disadvantages of apple nutrition include:

Unified menu. For most people who are losing weight, sticking to an apple-only diet for more than 3 days is difficult, so a 5-7 day diet is likely to break down and overeat.
High risk of gastrointestinal dysfunction. Large amounts of plant-based foods can cause bloating, indigestion, and diarrhea. In inflammatory and ulcerative diseases of the gastrointestinal tract, it is advisable to limit the consumption of fresh fruit, so a strict diet of apples must be abandoned.
Lack of protein and fat in the diet. The main product of the diet consists mainly of carbohydrates. The normal intake of protein and fat is no more than 10-20% of the daily intake. Following this diet can lead to loss of muscle mass and may trigger problems with the skin and endocrine system.
Low energy value of food. The daily calorie intake of a strict diet is 500 to 700 calories. Nutrient deficiencies can lead to decreased performance, poor health (weakness, nausea, dizziness) and slow metabolism.
Requires preparation and a smooth withdrawal from the diet. To reduce the risk of digestive tract breakdown and adverse reactions, it is necessary to move smoothly into the diet, gradually abandoning junk food, bread, and then protein foods, grains and vegetables for the main part.
Physical activity restrictions. Due to the low calorie and low protein content, it is recommended to reduce the training intensity and limit yourself to light warm-ups, hikes and stretches. With long-term diets, muscle tone decreases, and muscle mass and calorie expenditure at rest decrease. This results in slower weight loss and smoothing of muscle relaxation.

Contraindications

A strict apple diet is prohibited in the following conditions:

Allergy to apples (in most cases, exposure to chemicals used to treat fruits and trees produces an immune response);
Gastritis, peptic ulcer of the stomach and duodenum;
Biliary dyskinesia and gallbladder dysfunction;
exacerbation of chronic disease;
acute infection process;
Post-operative recovery period and rehabilitation period;
exhausted.

If you have a history of chronic medical conditions, you should consult your doctor before starting a diet. Alternate options for this diet have fewer contraindications, but their use should also be approved by a doctor.

Mechanism

Apple diet weight loss is achieved through several mechanisms:

Calorie deficit. Problem areas lose weight due to a negative balance of calories from food and daily energy expenditure. In an inactive lifestyle, consume at least 1500-1700 kcal (depending on body weight), the average activity level - more than 2000 kcal. Body fat and muscle mass can make up for the missing calories.
Reduce puffiness. Eliminating salt from your diet and consuming large amounts of potassium-rich apples encourages the body to actively remove excess fluids. The agency provides plumb lines up to 2-3 kg. It should be noted that with proper dietary preparation, the reduction in puffiness begins even before the ripe apple diet.
Purify. With over-consumption of protein and a lack of fiber, waste can build up in the large intestine, creating weight ballast and worsening the condition of the gastrointestinal tract and skin. 1 kg of apples can meet 90% of the daily dietary fiber requirements. Other components of the diet (vegetables, seeds, bran, powdered fiber) can fill stomach space and create a feeling of fullness.

When reverting to the previous unreasonable diet, including excessive salt, meat products and fatty foods, dieters quickly regain the lost kilograms. Weight gain in 1-2 weeks may be greater than achieved weight due to a slowed metabolism in the context of a strict diet.

rule

To ensure the effectiveness of fast weight loss methods, the following rules must be followed:

Only eat unsweetened fresh apples. Apples with soft and sweet flesh are not suitable for dieting. Long-term storage of glossy fruits in stores is not necessarily harmful to the body, but due to waxing, their skin (the main source of fiber) must be removed before consumption.
Drink plenty of water (up to 2 liters per day). Dieters, who follow the principles of healthy eating irregularly, often fail to distinguish between hunger and thirst. To reduce the risk of an appetite crash, you need to drink 100-200ml of clean warm water, green tea or kefir with each hunger urge. If this feeling persists, then you can start eating. Drinking water 20-30 minutes before meals can boost your metabolism.
Reduce portion sizes and junk food ahead of time. A week before starting a diet, it is recommended to reduce your usual serving size by 20-30%. There should be a slight feeling of hunger after eating, which disappears 15-20 minutes after eating. Alcohol and carbonated beverages, fast food and high-fat foods must also be excluded from the menu.
Start losing weight on fasting days. To relieve stress from sudden changes in your diet, you need to start with a fast that includes bland foods (yogurt drinks, vegetable soups and salads) and 0. 5-1kg of apples. After 1-2 weeks, only apples can be unloaded. After another 2 weeks, a 3-day single diet can be taken. The duration of the increased diet for up to one week should not be earlier than one month after the end of the previous phase. Alternate variants of this method should only be used if tolerance to a monotonic diet is poor.
Avoid stress and lack of sleep. Lack of sleep and stress can affect cortisol levels, slowing overweight loss and triggering endocrine obesity. Losing just 2 hours of sleep can increase cortisol levels by 50%.

If you feel dizzy, weak and nauseous, you must stop sticking to the diet.

Options

There are a variety of apple diet options that vary in duration, calorie content, and ingredients (number of products).

Depending on the ingredients, the following diet types can be distinguished:

a single diet (fresh or baked apples, fruit puree);
Apple with kefir;
with cottage cheese;
with cucumber;
Serve with grains (buckwheat, oatmeal, or rice);
with bananas;
with citrus fruits (grapefruit, orange);
with vegetables;
with watermelon;
with eggs.

Another effective option is the apple cider vinegar diet. Natural vinegar (1 teaspoon per 30 kg body weight) diluted in a glass of water and consumed 3 times a day before meals. It is necessary to use apple cider vinegar for weight loss with caution, do not exceed the recommended dose, and combine it with dieting or proper nutrition.

Apple Kefir Diet

Kefir is beneficial to the gut flora and enhances the laxative properties of fiber.

The strict version of the kefir apple diet includes only 2 main products and green tea. You can eat up to 1. 5 kg of fruit and 0. 5-0. 7 liters of low-fat kefir per day. The daily portion is divided into 6 doses. Serve kefir drink and fruit separately: first, eat an apple, after 30-40 minutes - 100ml kefir.

A more modest option involves the following menus:

Breakfast: 200 g applesauce, 1-2 tsp. Honey (2-3 tablespoons of oat bran can be added when severe hunger);
Lunch: 250ml kefir (0% fat);
Lunch: 2 apples, 100 g low-fat cottage cheese, and 1 tsp. jam or honey;
Afternoon snack: fermented milkshake made of 150-200ml kefir, apple slices and 2-3 nuts;
Dinner: 2 baked apples.

Drink 100-150ml of unsweetened bifid yogurt before bed.

The duration of the diet is 3-4 days. The plumb line is 2-3 kg.

Cottage Cheese-Apple Diet

The menu for the short-term apple curd diet includes the following dishes:

Breakfast: Grilled Apple Cocktail, 100-150 g cottage cheese (0%), 2-3 tablespoons. l. Kefir and a pinch of cinnamon;
Lunch: fresh fruit;
Lunch: Cocktails;
Afternoon snack: fresh apples;
Dinner: Cocktails.

The diet lasts 2-3 days. The plumb line weighs up to 3 kg. It is recommended to use this weight loss method no more than once a month.

The 9-day menu is more extreme and effective:

1 kg of apples and 500 ml of fruit juice or 1. 5 kg of fruit should be consumed in the first 3 days;
On days 4-6, you need to eat 2 packets (400g) low-fat or 1 block of regular cottage cheese and 1 liter of kefir (you can add cucumber and some vegetables to it);
In the past 3 days, need to mix 1 pack of cottage cheese and 1 kg of fruit.

In 9 days, you can lose 1-2 to 6-8 kg.

Apple Diet: Allowed Foods

Using a single diet and strict method variants, it is recommended to eat only those foods described on the menu. In the case of a diet, vegetable fats, vegetables, unsweetened fruits, slimy grains and lean proteins are all allowed.

Foods allowed in a single diet:

apple;
beets;
radish;
cucumber;
Applesauce and juice.

Products recommended for limited consumption or dieting:

Honey;
rice porridge;
oatmeal;
bran;
green vegetables;
tangerinr;
celery;
kefir;
cottage cheese;
bifid milk;
Egg;
nut;
Vegetable oil (for more than a week).

The Apple Diet: Fasting

Diet menus should not undergo major revisions. This means that even dietary types of meat and fish, most vegetables and grains, breads, etc. , should not be consumed for 3-14 days.

Despite being low in calories, some vegetables are also on the fasting list: squash, zucchini, radishes, garlic, beans and peas.

Prohibited Products:

baked goods;
candy and chocolate;
sugar;
white bread and pasta;
Cereals (buckwheat, millet, semolina);
Potato;
sweet fruits (melons, bananas, grapes);
condensed milk, heavy cream;
cheese;
pork and lamb;
lard, animal fat (lard);
bacon;
sausages and sausages;
fast food;
snacks (potato chips);
Strong alcoholic beverages (brandy, vodka);
Sweet carbonated drinks, beer;
Coffee with cream and sugar.

In case of failure

Due to the severity of the diet, over 50% of dieters break down and overeat. To avoid trouble, you can buy a box of dark chocolate or 1 tsp. Honey after exercise or walking.

When the craving for junk food becomes unbearable, you need to cut up 20-30 grams of your favorite snack (cake, sausage or fast food) and dissolve it in your mouth for a long time.

If a crash cannot be avoided, then you shouldn't punish yourself by going on a hunger strike, eating less, or stopping eating altogether. Extending the diet period by 2-4 days is sufficient.

during pregnancy and breastfeeding

Pregnant and breastfeeding women are not recommended to follow this diet for more than 1 day. The lack of protein and trace elements can negatively affect the development of the child and the condition of the mother's bone tissue.

Acute calorie deficit can exacerbate performance decline, exacerbate chronic illness, and lead to fainting and injury. The days of unloading on the apples help normalize the stool and stop the symptoms of poisoning.

Quit the Apple Diet

In order to maintain the new weight, it is necessary to ensure a smooth transition to proper nutrition and strict portion control. The duration of withdrawal should correspond to 1-2 periods of the diet.

During the transition to a balanced diet, the following rules must be followed:

Decrease the number of apples by 1 per day;
Eat mostly plant-based foods during the week (7-day diet);
Protein products (meat, fish) should be added to the diet gradually, no earlier than 3-4 days after strict restrictions are lifted;
Enter 5 grams of healthy fats (butter and vegetable oils) per day.

To continue losing weight, you can replace dinner with a fruit and vegetable salad every day, prepared according to the following recipes:

Grate 1 celery root, 1 baby carrot and 1 green apple, add a handful of pomegranate seeds.
Drizzle the vegetable mixture with olive oil and honey, and a few drops of balsamic vinegar. Add salt and pepper and mix well.
Sprinkle with parsley and pistachio salad.

It takes 3-4 weeks to develop a diet, so replacing high-calorie dinners with light salads should be the start of diet preparation.

apple diet

essence and characteristics

pros and cons

Contraindications

Mechanism

rule

Options

menu

fasting day

three days

Strict Moderate 3-Day Diet Breakfast Options

Day 1

Day 2

3rd day

Strict Moderate 3-Day Diet Lunch Options

Day 1

Day 2

3rd day

Strict Moderate 3-Day Diet Dinner Options

Day 1

Day 2

3rd day

One week

first day

the next day

day three

fourth day

fifth day

Day 6

the seventh day

Apple Kefir Diet

Cottage Cheese-Apple Diet

Apple Diet: Allowed Foods

The Apple Diet: Fasting

In case of failure

during pregnancy and breastfeeding

Quit the Apple Diet