apple diet

23 October 2022

The apple diet is a delicious, easy, and affordable body shaping option that's available regardless of the season. The main ingredient of the diet contains dietary fiber (pectin), B vitamins, potassium, iron and other beneficial substances.

However, despite the rich vitamin and mineral composition of fruits, it is necessary to carefully use the apple diet for weight loss, because this method of getting rid of extra pounds has many contraindications and disadvantages.

Essence and characteristics

The apple method of losing weight is based on the principle of a mono diet. During the entire period of the diet (from 1 to 7 days), weight loss should be limited to 1-2 kg of apples per day, avoiding the use of other foods. When using multi-component methods, the list of main products can also include cottage cheese, eggs, kefir, cucumbers, bananas, etc.

To prevent breakage and overeating, it is allowed to introduce a small amount of other products into the menu, including sources of fast carbohydrates (bitter chocolate, honey, etc. ). Thrifty diet options, designed for 3-7 days, suggest a less monotonous diet. Their diet contains 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 Macedonians, smoothies, casseroles and cereals). Regular consumption of these fruits will allow you to quickly get rid of not only part of the excess weight, but also edema and food debris accumulated in the intestines.

pros and cons

The advantages of such a power supply scheme are:

High efficiency diet. Her diet is low in calories, so this method is considered a quick diet. For a week on apples, you can lose 2-3 to 7 kg. Most of these kilograms are due to excess fluid, which is excreted with an abundant intake of potassium. The mass of the fat layer, in strict compliance with the rules and the menu, is reduced by 1–2 kg in 5–7 days.
The content of dietary fiber in the main product of the diet. Fiber is not absorbed in the small intestine like other nutrients. It enters the lower gastrointestinal tract and intensely absorbs moisture, filling the large intestine and stimulating its contractions (peristalsis). This contributes to the removal of undigested food residues and the normalization of the intestine.
A large amount of vitamins and minerals in apples. These fruits contain vitamins C and K, as well as B groups (B2, B3, B5, B6), potassium, silicon, copper, iron, chromium and other nutrients. Taking into account the recommended consumption of apples during the diet, the amount of minerals varies from 24% of the daily value (for magnesium) to 120-130% (for iron and potassium).
The ability to consume fruit without prior heat treatment. Apples can be eaten fresh or as part of dishes (fruit and vegetable salads, flans, baked apples). Unlike grains, meats, and other popular mono-diet staples, they don't take long to cook and can be eaten in short breaks.
Availability. Apples are not seasonal or expensive. The cost of a weekly course of a strict diet does not exceed 500-600 rubles.
Curb nicotine addiction. Apples not only reduce cravings for nicotine, but are also a healthier, less calorie substitute for cigarettes than seeds, nuts or sweets. During the period of quitting smoking, you can follow a sparing apple diet: this will reduce stress and avoid rapid weight gain.

Apples have a beneficial effect on the body in atherosclerosis and anemia. The organic acids and trace elements contained in them reduce the concentration of cholesterol and stimulate hematopoiesis.

The disadvantages of apple nutrition include:

Uniformity of the menu. Following a mono apple diet for more than 3 days is difficult for most people who are losing weight, so with 5-7 day diets there is a high chance of exhaustion and overeating.
High risk of gastrointestinal dysfunction. A large amount of plant foods can cause bloating, indigestion and diarrhea. In inflammatory and ulcerative diseases of the gastrointestinal tract, it is recommended to limit the consumption of fresh fruit, so a strict diet on apples will have to be abandoned.
Lack of protein and fat in the diet. The main products of the diet contain mainly carbohydrates. The norm of proteins and fats is replenished no more than 10-20% of the daily one. Compliance with this diet leads to loss of muscle mass and can cause problems with the skin and the endocrine system.
Low energy value of food. The calorie content of the daily diet with a strict diet ranges from 500 to 700 kcal. Nutrient deficiency leads to poor performance, poor health (weakness, nausea, dizziness) and slow metabolism.
The need for preparation and a gradual exit from the diet. To reduce the risk of ruptures and adverse reactions from the digestive tract, it is necessary to enter the diet smoothly, gradually giving up junk food, bread, then protein foods, cereals and the main part of vegetables.
Limitation of physical activity. Due to the low calorie and protein content, it is recommended that you reduce the intensity of your workout and limit yourself to light warm-ups, hiking and stretching. With a long diet, muscle tone decreases, muscle volume and resting calorie expenditure decrease. This leads to slower weight loss and less muscle relief.

Contraindications

A strict diet of apples is contraindicated in the following pathologies:

allergy to apples (in most cases, an immune reaction develops upon contact with chemicals used to treat fruits and trees);
gastritis, peptic ulcer of the stomach and duodenum;
biliary dyskinesia and gallbladder dysfunction;
exacerbation of chronic diseases;
acute infectious processes;
the period of convalescence and rehabilitation after surgery;
exhaustion.

If you have a history of chronic diseases, you should consult with your doctor before starting a diet. The saving options for this diet have fewer contraindications, but their use should also be agreed with the doctor.

Mechanism of action

Weight loss on an apple diet is achieved through several mechanisms:

Caloric deficit. Problem areas lose weight due to the negative balance of calories from food and daily energy consumption. With an inactive lifestyle, at least 1500-1700 kcal (depending on weight) are spent, with an average level of activity - more than 2000 kcal. Missing calories are compensated for by body fat and muscle mass.
Reduced swelling. The exclusion of salt from the diet and the abundant consumption of potassium-rich apples results in the active removal of excess fluids from the body. The plumb line provided by this mechanism can be up to 2–3 kg. It should be noted that with proper preparation for a diet, a decrease in swelling begins even before a full-fledged apple diet.
Purgation. With excessive protein consumption and a lack of fiber, waste builds up in the large intestine, creating weight ballast and worsening the condition of the gastrointestinal tract and skin. 1 kg of apples fills 90% of the daily requirement of dietary fiber. Additional components of the diet (vegetables, seeds, bran, powdered fiber) can fill the stomach space and create a feeling of satiety.

When you go back to the previous irrational diet, which includes excessive amounts of salt, meat products and fatty foods, weight loss quickly makes up for the lost kilograms. Due to the slowdown in metabolism against the background of a strict diet, weight gain in 1-2 weeks can be greater than the weight achieved.

Rules

To ensure the effectiveness of the express method of losing weight, the following rules should be observed:

Eat only fresh apples of unsweetened varieties. Apples with loose, sweet flesh are not suitable for a diet. Shiny fruits that are stored for a long time in stores are not necessarily harmful to the body, however, due to waxing, their skin (the main source of fiber) will need to be removed before consumption.
Drink more water (up to 2 liters per day). Losing weight, whoever follows the principles of healthy eating irregularly, often fails to distinguish between hunger and thirst. To reduce the risk of exhaustion due to appetite, it is necessary to drink 100-200 ml of clean warm water, green tea or kefir with water with each hunger impulse. If the sensation persists, you can start eating. Drinking fluids 20-30 minutes before meals stimulates the metabolism.
Cut down on portions and junk food in advance. A week before the start of the diet, it is recommended to reduce the usual portion by 20-30%. After eating, there should be a slight feeling of hunger, which disappears after 15-20 minutes after eating. It is also necessary to exclude from the menu alcoholic and carbonated drinks, fast food and fatty foods.
Start a weight loss course with fasting days. To reduce the stress of a sudden change in diet, you need to start with fasting days, which include light foods (sour milk drinks, vegetable soups and salads) and 0. 5-1 kg of apples. After 1-2 weeks, the discharge can only be done on apples. After another 2 weeks, it is permissible to resort to a 3-day mono diet. Increase the duration of the diet to a week should not be earlier than a month after the end of the previous phase. In case of poor tolerance of a monotonous diet, only sparing variants of the method should be used.
Avoid stress and lack of sleep. Lack of sleep and stress affect the cortisol level, which slows down excess weight loss and causes endocrine obesity. Reducing sleep by just 2 hours increases cortisol levels by 50%.

If you feel dizzy, weak and nauseous, you need to stop following the diet.

Options

There are several options for an apple diet, which differ in duration, calorie content and composition (number of products).

According to the composition, the following types of diet are distinguished:

mono-diet (on fresh or baked apples, fruit puree);
apple with kefir;
with cottage cheese;
with cucumbers;
with cereals (buckwheat, oats or rice);
with bananas;
with citrus fruits (grapefruit, oranges);
with vegetables;
with watermelons;
with eggs.

Another effective option is the apple cider vinegar diet. Natural vinegar (1 teaspoon per 30 kg of weight) is 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 carefully, not exceeding the recommended dose and combining it with thrifty dietary options or proper nutrition.

Apple kefir diet

Kefir has a beneficial effect on the intestinal microflora and enhances the laxative properties of the fiber.

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

A more benign option provides the following menu:

breakfast: 200 g of applesauce with 1–2 tsp. honey (with strong hunger, you can add 2-3 tablespoons of oat bran);
lunch: 250 ml of kefir (0% fat);
lunch: 2 apples, 100 g of low-fat cottage cheese with 1 tsp. jam or honey;
afternoon snack: fermented milk smoothie from 150-200 ml of kefir, apple slices and 2-3 nuts;
dinner: 2 baked apples.

Before going to bed, you can drink 100-150 ml of unsweetened bifid yogurt.

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

Cottage cheese and apple diet

The menu of a short-term apple curd diet consists of the following dishes:

breakfast: baked apple cocktail, 100–150 g of cottage cheese (0%), 2–3 tbsp. L. kefir and a pinch of cinnamon;
lunch: fresh fruit;
lunch: aperitif;
afternoon snack: fresh apple;
dinner: aperitif.

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

The menu for 9 days is more extreme and effective:

in the first 3 days 1 kg of apples and 500 ml of juice or 1. 5 kg of fruit should be consumed;
on days 4-6, you need to eat 2 packs (400 g) of low-fat cottage cheese or 1 regular cottage cheese and 1 liter of kefir (you can add cucumbers and some vegetables);
in the last 3 days it is necessary to combine 1 package of ricotta and 1 kg of fruit.

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

Apple diet: allowed foods

With a mono diet and strict variants of the method, it is recommended to eat only the foods described in the menu. With a frugal diet, vegetable fats, vegetables, unsweetened fruit, slimy grains, and lean protein sources are on the list of those allowed.

Foods allowed in a mono diet:

apples;
beet;
carrot;
cucumbers;
applesauce and juice.

Products recommended for limited consumption or for use in a sparing diet:

Honey;
rice porridge;
oatmeal;
bran;
green vegetables;
oranges;
celery;
kefir;
cottage cheese;
bifidiogurt;
egg;
peanuts;
vegetable oil (lasting more than a week).

Apple diet: forbidden foods

The diet menu should not be subject to significant corrections. This means that even the dietary types of meat and fish, most vegetables and grains, bread, etc. they should not be consumed within 3-14 days.

Despite the low calorie content, some vegetables are also included in the list of prohibited foods: pumpkin, zucchini, radishes, garlic, beans and peas.

Prohibited products:

bakery products;
confectionery and chocolate;
sugar;
white bread and pasta;
cereals (buckwheat, millet, semolina);
Potato;
sweet fruits (melon, banana, grapes);
condensed milk, cream;
cheese;
pork and lamb;
lard, animal fat (lard);
Bacon;
sausages and sausages;
Fast food;
snacks (chips);
strong alcoholic drinks (brandy, vodka);
sweet carbonated drinks; beer;
coffee with cream and sugar.

In case of failure

Due to the severity of the diet, more than 50% of those who lose weight break down and overeat. To avoid a breakdown, you can afford a dark chocolate cell or 1 tsp. honey after exercise or a walk.

When the urge to eat junk food becomes unbearable, you need to cut 20-30 g of your favorite treat (pie, sausage or fast food) and melt it for a long time in your mouth.

If it was not possible to avoid a burnout, you should not punish yourself with a hunger strike, reduce your diet or give up the diet altogether. It is enough to extend the dietary period by 2-4 days.

During pregnancy and breastfeeding

It is not recommended for pregnant and lactating women to follow this diet for more than 1 day. The lack of proteins and microelements adversely affects the development of the baby and the condition of the mother's bone tissue.

An acute calorie deficit can exacerbate decreased performance, exacerbate chronic disease, and lead to fainting and injury. Unloading days on apples help normalize stool and stop symptoms of toxicosis.

Get out of the apple diet

To maintain a new weight, it is necessary to ensure a smooth transition to proper nutrition and strictly control the amount of servings. The duration of the exit should correspond to 1-2 periods of the diet.

When switching to a balanced diet, the following rules must be observed:

every day reduce the number of apples by 1 piece;
during the week (on a 7-day diet) eat mainly foods of plant origin;
protein products (meat, fish) should be introduced into the diet gradually, not earlier than 3-4 days after the removal of strict restrictions;
healthy fats (butter and vegetable oil) to enter 5 g per day.

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

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

Getting into a food habit takes 3-4 weeks, so replacing a high-calorie dinner with a light salad should be at the beginning of preparing for a diet.

apple diet

Essence and characteristics

pros and cons

Contraindications

Mechanism of action

Rules

Options

Menu

Fasting day

For three days

Breakfast options for a strict and gentle 3-day diet

Day 1

Day 2

Day 3

Lunch options for a strict and gentle 3-day diet

Day 1

Day 2

Day 3

Dinner options for a strict and gentle 3-day diet

Day 1

Day 2

Day 3

For a week

The first day

Second day

Third day

Fourth day

Fifth day

Sixth day

Seventh day

Apple kefir diet

Cottage cheese and apple diet

Apple diet: allowed foods

Apple diet: forbidden foods

In case of failure

During pregnancy and breastfeeding

Get out of the apple diet