apple diet

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

However, despite the rich vitamin and mineral composition of the fruit, it is necessary to carefully use the apple diet for weight loss, because this method of removing excess weight has many contraindications and disadvantages.

Essence and features

The apple weight loss method is based on the mono-diet principle. During the entire diet period (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 decomposition 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. ). Sparing food 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 salads, smoothies, casseroles and cereals). Regular consumption of this fruit will allow you to quickly get rid of not only some extra pounds, but also edema and accumulated food residues in the intestines.

Pros and cons

The advantages of such a power scheme are:

1. High efficiency diet. Her diet is low-calorie, so this method is considered an express diet. In a week, you can lose from 2-3 to 7 kg on apples. Most of these kilograms fall on excess fluid, which is excreted by the abundant intake of potassium. The mass of the fat layer, with strict adherence to the rules and menu, is reduced by 1-2 kg in 5-7 days.
2. Dietary fiber content in the main food product. Fiber is not absorbed in the small intestine like other nutrients. It enters the lower gastrointestinal tract and intensively 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 intestines.
3. A large amount of vitamins and minerals in apples. This fruit contains 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 ranges from 24% of the daily value (for magnesium) to 120-130% (for iron and potassium).
4. The possibility of consuming fruit without prior heat treatment. Apples can be eaten fresh or as part of a meal (fruit and vegetable salads, casseroles, baked apples). Unlike grains, meat and other popular mono-diet foods, they do not take much time to cook and can be eaten in short breaks.
5. Availability. Apples are neither seasonal nor expensive. The cost of a weekly course of a strict diet does not exceed 500-600 rubles.
6. Numbing addiction to nicotine. Apples not only reduce the desire for nicotine, but are also a healthier and lower-calorie substitute for cigarettes than seeds, nuts or sweets. During the period of quitting smoking, a frugal diet with apples can be followed: this will reduce stress and avoid rapid weight gain.

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

Disadvantages of eating apples include:

1. Menu uniformity. Following a mono-apple diet for more than 3 days is difficult for most people who lose weight, so with diets of 5-7 days there is a high probability of breakdown and overeating.
2. High risk of gastrointestinal dysfunction. A large amount of plant food can cause bloating, indigestion and diarrhea. In the case of inflammatory and ulcerative diseases of the gastrointestinal tract, it is recommended to limit the consumption of fresh fruit, so the strict apple diet will have to be abandoned.
3. Lack of protein and fat in the diet. The main products of the diet contain mainly carbohydrates. The norm of protein and fat is not compensated by more than 10-20% of the daily intake. Compliance with such a diet leads to loss of muscle mass and can cause problems with the skin and endocrine system.
4. Low energy value of food. The caloric content of a daily diet with a strict diet is from 500 to 700 kcal. Lack of nutrients leads to reduced performance, poor health (weakness, nausea, dizziness) and slowed metabolism.
5. The need for preparation and a smooth exit from the diet. In order to reduce the risk of breakdown and unwanted reactions from the digestive tract, it is necessary to enter the diet smoothly, gradually giving up unhealthy food, bread, and then protein food, cereals and the main part of vegetables.
6. Limitation of physical activity. Due to the low calorie and low protein content, it is recommended to reduce the intensity of the training and limit it to a light warm-up, hiking and stretching. With a long-term diet, muscle tone decreases, muscle volume decreases, and calorie consumption at rest decreases. This leads to slower weight loss and smooth muscle relief.

Contraindications

A strict apple diet is contraindicated in the following pathologies:

• allergy to apples (in most cases, an immune reaction develops after 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;
• period of convalescence and rehabilitation after surgery;
• exhaustion.

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

Mechanism of action

Weight loss with the apple diet is achieved through several mechanisms:

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

By returning to the previous irrational diet, which includes excess salt, meat products and fatty foods, thin people quickly regain the lost kilograms. Due to the slowing down of the metabolism on the background of a strict diet, weight gain in 1-2 weeks can be higher than the achieved weight.

Rules

To ensure the effectiveness of the express weight loss method, the following rules must be followed:

1. Eat only fresh, unsweetened apples. Apples with loose and sweet pulp are not suitable for dieting. The shiny fruit that is stored for a long time in stores is not necessarily harmful to the body, however, due to waxing, the skin (the main source of fiber) will have to be removed before consumption.
2. Drink more water (up to 2 liters per day). Slimmers, who irregularly adhere to the principles of a healthy diet, often cannot distinguish between hunger and thirst. To reduce the risk of a breakdown due to appetite, you need to drink 100-200 ml of clean warm water, green tea or water kefir with each urge of hunger. If the feeling persists, you can start eating. Consuming liquids 20-30 minutes before meals stimulates the metabolism.
3. Cut down on portion sizes and junk food in advance. A week before starting the diet, it is recommended to reduce the usual portion size 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 alcoholic and carbonated drinks, fast food and fatty food from the menu.
4. Start a weight loss course with fasting days. To reduce stress from a sudden change in diet, you should start with fasting days, which include light food (sour milk drinks, vegetable soups and salads) and 0. 5-1 kg of apples. After 1-2 weeks, unloading can be done only on apples. After another 2 weeks, it is allowed to resort to a three-day mono-diet. Increase the duration of the diet up to a week no earlier than a month after the end of the previous phase. In the case of poor tolerance of a monotonous diet, only sparing variants of the method should be used.
5. Avoid stress and lack of sleep. Lack of sleep and stress affect cortisol levels, which slows down 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 must stop following the diet.

Options

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

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

1. mono-diet (on fresh or baked apples, fruit puree);
2. apple with kefir;
3. with fresh cheese;
4. with cucumbers;
5. with cereals (buckwheat, oatmeal or rice);
6. with bananas;
7. with citrus fruits (grapefruit, oranges);
8. with vegetables;
9. with watermelons;
10. with eggs.

Another effective option is the apple cider vinegar diet. Natural vinegar (1 teaspoon for every 30 kg of weight) is diluted in a glass of water and drunk 3 times a day before meals. Apple cider vinegar for weight loss should be used carefully, not exceeding the recommended dose and combining it with sparing diets or proper nutrition.

To me

The duration of the diet can be from 1 to 14 days. The menu is chosen depending on the desired result and the tolerance of a strict diet. With a long-term diet (more than 7 days), it is recommended to choose a frugal option.

A day of fasting

On the day of fasting, it is necessary to eat 1. 5 kg of apples and drink up to 2 liters of pure water, herbal or green tea. The daily portion of fruit is divided into 6-7 parts, which are consumed at regular intervals (2-2. 5 hours).

In three days

Breakfast options for strict and gentle three-day diet

Day 1

• 2 apples or puree, crushed with peel.
• 1 boiled egg, 1 dry whole grain bread, 1-2 pickled apples.

Day 2

200 g of oatmeal in water with 1 apple and 20–30 g of steamed raisins.

3rd day

150 g fresh cheese (1-5% fat), apple, 1 loaf

Lunch options for the strict and gentle three-day diet

Day 1

• Puree of 2 apples with cinnamon (you can add 0. 5 teaspoons of honey).
• 100 g of steamed cod or hake, 150-200 g of fresh vegetable salad, 1 apple or orange.

Day 2

• 2-3 fresh apples
• Omelet of 2-3 egg whites, 250 ml of low-fat milk, apple (before dinner).

3rd day

• 2 baked apples with spices.
• 200 g salad with chicken fillet and apples.

Dinner options for the strict and gentle three-day diet

Day 1

• 2 fresh or pureed apples
• Apple, 150 g fresh cheese.

Day 2

• 2 baked fruits with cinnamon.
• 150 g of fruit salad (apple, pear, kiwi, etc. ), 100 g of cooked rice.

3rd day

• 2 baked apples or puree of this fruit with juice.
• Apple, 200 g of "broom" salad with lemon juice.

The last meal is planned 3-4 hours before bedtime. You can drown the hunger at night with a small amount of low-fat kefir.

With a frugal diet, you can have a snack - a second breakfast (lunch) and an afternoon snack. It is allowed to eat 1 loaf of green tea for lunch, and a protein shake with natural apple juice for an afternoon snack. It is recommended to use this version of the diet with apples for weight loss of 3 kg.

In a week

The first day

• breakfast: 300 g of apple sauce with 2-3 chopped walnuts;
• lunch: 500 g of apple and carrot salad;
• dinner: 2-3 apples.

Other day

• 3 fruits and 100 g of rice porridge on water;
• 3 small baked apples;
• 100 g of porridge with apples.

Third day

• 2 fruits, half a package of cottage cheese without fat;
• breakfast + 2-3 walnuts with 0. 5 tsp. honey;
• 50 g fresh cheese, apple.

The fourth day

• 200 g of apple and carrot salad;
• apple and carrot slices seasoned with 1–2 tsp. melted honey;
• 3 baked fruits.

The fifth day

• 100 g of oatmeal with fruit;
• 400 g salad of apples, boiled beets and carrots;
• egg, 2-3 small apples.

Sixth day

• 100 g of rice, 2-3 fruits;
• 3 baked apples;
• breakfast menu.

The seventh day

• 300 g of carrot and apple salad;
• 350 g of salad with 1 tsp. liquid honey;
• 2 baked apples.

Apple diet for weight loss for 7 days allows you to lose at least 3-5 kg. A gentler version allows you to include in the menu all types of grains on water, vegetables and dairy products, herbs and dried fruits.

Apple-kefir diet

Kefir has a beneficial effect on the intestinal microflora 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. Sour milk drink and fruit are consumed separately: first eat an apple, and after 30-40 minutes - 100 ml of kefir.

A more benign option includes the following menu:

• breakfast: 200 g of apple sauce with 1–2 tsp. honey (with strong hunger, you can add 2-3 spoons of oat bran);
• lunch: 250 ml kefir (0% fat);
• lunch: 2 apples, 100 g of low-fat cottage cheese with 1 tsp. jam or honey;
• afternoon snack: fermented milk smoothie of 150-200 ml kefir, apple slices and 2-3 walnuts;
• 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 height is 2-3 kg.

Cottage cheese and apple diet

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

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

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

The menu for 9 days is more extreme and effective:

• in the first 3 days, you should consume 1 kg of apples and 500 ml of juice or 1. 5 kg of fruit;
• For 4-6 days, you need to eat 2 packages (400 g) of low-fat or 1 regular fresh cheese and 1 liter of kefir (you can add cucumbers and some greens to them);
• in the last 3 days it is necessary to mix 1 package of fresh cheese and 1 kg of fruit.

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

Apple diet: allowed food

With the mono-diet and strict variants of the method, it is recommended to eat only those foods that are described on the menu. With a frugal diet, vegetable fats, vegetables, unsweetened fruits, mucilaginous cereals and lean sources of protein are on the list of permitted ones.

Allowed foods on a mono-diet:

• apples;
• turnip;
• carrot;
• cucumbers;
• applesauce and juice.

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

• honey;
• rice porridge;
• oatmeal;
• bran;
• green vegetables;
• oranges;
• celery;
• kefir;
• fresh cheese;
• bifidyogurt;
• eggs;
• walnuts;
• vegetable oil (for more than a week).

Apple diet: forbidden food

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

Despite the low calorie content, the list of prohibited foods also includes some vegetables: zucchini, squash, radishes, garlic, beans and peas.

Prohibited products:

• bakery products;
• sweets and chocolate;
• sugar;
• white bread and pasta;
• cereals (buckwheat, millet, semolina);
• potato;
• sweet fruit (melon, banana, grapes);
• condensed milk, heavy cream;
• cheese;
• pork and lamb;
• fat, animal fat (fat);
• bacon;
• sausages and sausages;
• fast food;
• snacks (chips);
• strong alcoholic beverages (brandy, vodka);
• sweet carbonated drinks, beer;
• coffee with cream and sugar.

In case of failure

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

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

If it was not possible to avoid a breakdown, then you should not punish yourself with a hunger strike, reduce your diet or completely abandon the diet. It is enough to extend the diet period by 2-4 days.

During pregnancy and breastfeeding

Pregnant and lactating women are not recommended to follow this diet for more than 1 day. The lack of protein and microelements negatively affects the development of the child and the condition of the mother's bone tissue.

An acute caloric deficit can worsen performance decline, worsen chronic disease, and lead to fainting and injury. Days of relief on apples help to normalize the stool and stop the symptoms of toxicosis.

Get off the apple diet

To maintain the new weight, it is necessary to ensure a smooth transition to a proper diet and strictly control the amount of portions. 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 followed:

• daily reduce the number of apples by 1 piece;
• during the week (with the 7-day diet) eat mostly plant-based foods;
• protein products (meat, fish) should be introduced into the diet gradually, no earlier than 3-4 days after the removal of strict restrictions;
• eat 5 g of healthy fats (butter and vegetable oil) per day.

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

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

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