apple diet

The apple diet is a delicious, easy, and inexpensive body-shaping option that is available no matter the season. The main ingredient in 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 use the apple diet for weight loss carefully, because this method of getting rid of extra pounds has many contraindications and disadvantages.

Essence and characteristics

The apple method for 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 avoid breaks and excesses, it is allowed to introduce a small amount of other products on the menu, including sources of fast carbohydrates (dark chocolate, honey, etc. ). Sparing 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 salads, smoothies, casseroles and cereals). Regular consumption of these fruits will allow you to quickly get rid of not only excess weight, but also edema and food debris accumulated in the intestines.

Pros and cons

The advantages of such a power scheme are:

1. High efficiency diet. Your diet is low in calories, so this method is considered an express diet. For a week on apples you can lose from 2-3 to 7 kg. Most of these kilograms are explained by excess fluid, which is excreted with an abundant intake of potassium. The mass of the fat layer, with strict observance of the rules and the menu, is reduced by 1-2 kg in 5-7 days.
2. The dietary fiber content 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 intensively absorbs moisture, filling the large intestine and stimulating its contractions (peristalsis). This contributes to the removal of undigested food waste and the normalization of the intestines.
3. A lot 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).
4. The ability to consume fruit without prior heat treatment. Apples can be eaten fresh or as part of dishes (fruit and vegetable salads, casseroles, baked apples). Unlike cereals, meats, and other popular staples, they don't take long to cook and can be eaten in short intervals.
5. Availability. Apples are not seasonal or expensive. The cost of a weekly course of a strict diet does not exceed 500-600 rubles.
6. Blunt nicotine addiction. Not only do apples reduce nicotine cravings, they are also a healthier, lower-calorie substitute for cigarettes than seeds, nuts, or candy. A sparing apple diet can be followed during the dropout period: this will reduce stress and prevent 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:

1. Menu uniformity. Following an apple mono diet for more than 3 days is difficult for most people who are losing weight; therefore, with diets of 5 to 7 days, there is a high probability of collapse and overeating.
2. High risk of gastrointestinal dysfunction. A lot 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 fruits, therefore, a strict diet of apples will have to be abandoned.
3. Deficiency of proteins and fats in the diet. The main diet products mainly contain carbohydrates. The norm of proteins and fats is replenished at no more than 10-20% of the daily. Compliance with this diet leads to loss of muscle mass and can cause skin and endocrine system problems.
4. Low energy value of food. The calorie content of the daily diet with a strict diet is 500-700 kcal. Nutrient deficiency leads to decreased performance, health problems (weakness, nausea, dizziness) and sluggish metabolism.
5. The need for preparation and a smooth exit from the diet. To reduce the risk of collapse and adverse reactions from the digestive tract, it is necessary to enter the diet smoothly, gradually giving up junk food, bread, and then protein foods, cereals and the main part of vegetables.
6. Limitation of physical activity. Due to the low calorie and protein content, it is recommended to reduce the intensity of training and limit yourself to light warm-ups, walks and stretching. With a long diet, muscle tone decreases, muscle volume and resting caloric expenditure decrease. This leads to slower weight loss and smoothing muscle relief.

contraindications

A strict apple diet is contraindicated in the following pathologies:

• apple allergy (in most cases, an immune reaction develops from 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 illness, you should consult your doctor before starting a diet. Sparing options for this diet have fewer contraindications, but their use must also be agreed with the doctor.

Mechanism of action

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

1. 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 is spent (depending on weight), with an average level of activity - more than 2000 kcal. Lost calories are offset by body fat and muscle mass.
2. Reduced swelling. Exclusion from the salt diet and abundant consumption of apples rich in potassium provoke the active removal of excess fluid 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, the decrease in bloating begins even before a complete apple diet.
3. Purge. With excessive consumption of protein and lack of fiber, waste products accumulate in the large intestine, creating weight ballast and worsening the condition of the gastrointestinal tract and skin. 1 kg of apples fulfills 90% of the daily requirement of dietary fiber. Additional dietary components (vegetables, seeds, bran, fiber powder) can fill the stomach space and create a feeling of fullness.

By returning to the previous mindless diet, which includes an excessive amount of salt, meat products and fatty foods, the weight loser quickly regains the lost pounds. Due to the slowing down of metabolism in the context 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 weight loss, the following rules must be observed:

1. Eat only fresh apples of unsweetened varieties. Apples with loose and sweet flesh are not suitable for diet. Bright fruits that are stored for a long time in stores are not necessarily harmful to the body, however, due to hair removal, your skin (the main source of fiber) will have to be removed before consumption.
2. Drink more water (up to 2 liters a day). Losing weight, those who irregularly follow the principles of healthy eating, often cannot distinguish between hunger and thirst. To reduce the risk of a collapse due to appetite, you need to drink 100-200 ml of clean warm water, green tea or kefir with water for every hunger craving. If the sensation persists, then you can start eating. Drinking fluids 20-30 minutes before meals stimulates 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 to 20 minutes after eating. It is also necessary to exclude alcoholic and carbonated drinks, fast food and fatty foods from the menu.
4. 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, unloading can be carried out only on apples. After a further 2 weeks, a 3-day mono-diet is allowed. Increasing the duration of the diet to one week should not be earlier than one month after the end of the previous step. In case of low tolerance to 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 the level of cortisol, which slows down excess weight loss and causes endocrine obesity. Reducing sleep by just 2 hours increases cortisol levels by 50%.

If you experience dizziness, weakness and nausea, you should stop adhering to 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:

1. mono-diet (in fresh or baked apples, fruit puree);
2. apple with kefir;
3. with curd;
4. with cucumbers;
5. with cereals (buckwheat, oats or rice);
6. with banana;
7. with citrus fruits (grapefruits, 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 consumed 3 times a day before meals. It is necessary to use apple cider vinegar for weight loss with care, not exceeding the recommended dose and combining it with sparing diet options or proper nutrition.

Menu

The duration of the diet can be from 1 to 14 days. The menu is selected 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 sparing option.

fasting day

On a fasting day, you need to eat 1. 5 kg of apples and drink up to 2 liters of plain water, herbs or green tea. The daily serving of fruit is divided into 6-7 parts, which are consumed at regular intervals (2-2. 5 hours).

For three days

Breakfast options for a strict and gentle 3-day diet

Day 1

• 2 apples or puree, crushed with skin.
• 1 hard-boiled egg, 1 dry wholegrain bread, 1-2 sour apples.

Day 2

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

Day 3

150 g cottage cheese (1-5% fat), apple, 1 bun

Lunch options for a strict and gentle 3-day diet

Day 1

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

Day 2

• 2-3 fresh apples
• 2-3 egg white omelets, 250 ml skimmed milk, apple (before dinner).

Day 3

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

Dinner options for a strict and gentle 3-day diet

Day 1

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

Day 2

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

Day 3

• 2 baked apples or mashed apples with juice.
• Apple, 200 g of salad "Broom" with lemon juice.

The last meal is planned 3-4 hours before bedtime. You can quell nighttime hunger with a small amount of low-fat kefir.

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

For a week

First day

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

Second day

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

Third day

• 2 fruits, half a package of fat-free cottage cheese;
• breakfast + 2-3 walnuts with 0. 5 tsp. Honey;
• 50 g of cottage cheese, apple.

Fourth day

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

Fifth day

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

Sixth day

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

Seventh day

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

The apple diet for weight loss for 7 days allows you to lose at least 3-5 kg. A milder version allows you to include in the menu all kinds of cereals in 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.

A strict version of the kefir-apple diet only includes 2 main products and green tea. You can eat up to 1. 5 kg of fruit and 0. 5 to 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, an apple is eaten, and after 30-40 minutes - 100 ml of kefir.

A more benign option involves the following menu:

• breakfast: 200 g applesauce with 1–2 tsp. honey (with severe 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: 150-200 ml fermented milk smoothie of 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 plumb line is 2-3 kg.

Apple-cottage cheese diet

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

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

The diet lasts 2-3 days. The plumb line is 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:

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

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

Apple Diet: Allowed Foods

With a unique diet and strict variants of the method, it is recommended to eat only the foods described on the menu. With a sparing diet, vegetable fats, vegetables, unsweetened fruits, viscous cereals and lean sources of protein make the list of allowed.

Foods allowed on a mono-diet:

• apples;
• beet;
• carrot;
• cucumbers;
• apple and juice.

Recommended products for limited consumption or use on a sparing diet:

• Honey;
• rice porridge;
• oat;
• Bran;
• green vegetables;
• oranges;
• celery;
• kefir;
• cottage cheese;
• bifidiogurt;
• eggs;
• nuts;
• vegetable oil (lasting more than one week).

Apple Diet: Forbidden Foods

The diet menu should not be subject to significant correction. This means that 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, some vegetables also fall into the list of prohibited foods: pumpkin, zucchini, radish, garlic, beans and peas.

Prohibited products:

• bakery products;
• confectionery and chocolate;
• sugar;
• white bread and pasta;
• cereals (buckwheat, corn, semolina);
• potato;
• sweet fruits (melon, banana, grape);
• condensed milk, sour 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 breakdown

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

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

If it was not possible to avoid a meltdown, you should not punish yourself with a hunger strike, cut back on the diet, or abandon the diet altogether. It is enough to prolong the dietary period by 2-4 days.

During pregnancy and lactation

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

An acute caloric deficit can exacerbate decreased performance, exacerbate chronic illness, and lead to fainting and injury. Flushing days in apples help normalize stool and stop toxicosis symptoms.

Get off the apple diet

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

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

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

To continue losing weight, you can replace your daily 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 vegetable 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.

Forming an eating habit takes 3-4 weeks, so replacing a high-calorie dinner with a light salad should be the start of diet preparation.