apple diet

23 October 2022

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

However, despite the rich composition of fruits with vitamins and minerals, it is necessary to use the apple diet for weight loss carefully, since this method of getting rid of excess pounds has many contraindications and disadvantages.

Essence and characteristics

The apple method to lose weight is based on the principle of a mono-diet. Throughout the duration 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 multicomponent methods, the list of main products may also include cottage cheese, eggs, kefir, cucumbers, bananas, etc.

To avoid breakdown 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 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 part of excess weight, but also edema and food debris accumulated in the intestines.

Advantages and disadvantages

The advantages of such a power system are:

High efficiency diet. His 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 represented by excess fluid, which is excreted with an abundant supply 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.
The content of dietary fiber in the main food product. Fiber is not absorbed in the small intestine like other nutrients. It penetrates the lower gastrointestinal tract and intensively absorbs moisture, filling the large intestine and stimulating its contractions (peristalsis). This contributes to the elimination of undigested food residues and the normalization of the intestines.
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. Given 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).
The possibility of consuming fruit without prior heat treatment. Apples can be eaten fresh or as an accompaniment to dishes (fruit and vegetable salads, casseroles, baked apples). Unlike grains, meats, and other popular staples, they don't take long to cook and can be eaten during short breaks.
Availablity. Apples are neither seasonal nor expensive. The cost of a weekly course of a strict diet does not exceed 500-600 rubles.
Blunt nicotine addiction. Apples not only reduce nicotine cravings, but they are also a healthier, lower-calorie substitute for cigarettes than seeds, nuts or candies. An apple-sparing diet can be followed during the quitting period: this will reduce stress and prevent rapid weight gain.

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

Cons of apple nutrition include:

Uniformity of menus. Following an apple mono diet for more than 3 days is difficult for most people losing weight, so with 5-7 day diets there is a high likelihood of breakdown 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 fruits, so a strict diet on apples will have to be abandoned.
Deficiency of proteins and fats 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 amount. Compliance with such a 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 is 500-700 kcal. Nutrient deficiency leads to decreased performance, poor health (weakness, nausea, dizziness) and slow metabolism.
The need for preparation and a smooth exit from the diet. To reduce the risk of breakdown and adverse reactions from the digestive tract, it is necessary to enter the diet gently, gradually giving up junk food, bread, then protein foods, cereals and the main part ofvegetables.
Limitation of physical activity. Due to its low calorie and protein content, it is recommended to reduce the intensity of training and limit yourself to light warm-ups, hikes and stretches. With a long diet, muscle tone decreases, muscle volume and calorie expenditure at rest decrease. This leads to slower weight loss and smoother muscle relief.

Contraindications

A strict apple-based diet is contraindicated in the following pathologies:

apple allergy (in most cases, an immune reaction develops when in 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 recovery and rehabilitation period after surgery;
exhaustion.

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

Action mechanism

Weight loss with an apple-based diet involves several mechanisms:

Calorie 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 are spent (depending on weight), with an average level of activity - more than 2000 kcal. The missing calories are compensated by body fat and muscle mass.
Reduced pockets. The exclusion from the diet of salt and the abundant consumption of potassium-rich apples provoke the active removal of excess fluid from the body. The plumb line provided by this mechanism can weigh up to 2-3 kg. It should be noted that with proper preparation for a diet, a decrease in puffiness begins even before a full-fledged apple diet.
Purgation. With excessive consumption of protein and lack of fiber, waste accumulates in the large intestine, creating weight ballast and worsening the condition of the gastrointestinal tract and skin. 1 kg of apples provides 90% of daily dietary fiber needs. Additional components of the diet (vegetables, seeds, bran, fiber powder) can fill the stomach space and create a feeling of satiety.

When returning to the previous irrational diet, which included an excessive amount of salt, meat products and fatty foods, weight loss quickly regains the lost kilograms. Due to the slowing down of metabolism against the background of a strict diet, weight gain in 1-2 weeks may be more than the achieved weight.

Rules

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

Eat only fresh apples of unsweetened varieties. Apples with a loose and sweet pulp are not suitable for a diet. Bright fruits that are stored in stores for a long time are not necessarily harmful to the body, however, due to waxing, their skin (the main source of fiber) will have to be removed before consumption.
Drink more water (up to 2 liters per day). Losing weight, which irregularly follows the principles of healthy eating, often cannot distinguish between hunger and thirst. To reduce the risk of appetite breakdown, you should drink 100-200 ml of clean warm water, green tea or kefir with water with each hungry craving. If the feeling persists, you can start eating. Drinking fluids 20-30 minutes before meals boosts metabolism.
Reduce 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 foods from the menu.
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 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 up to a week should be no earlier than a month after the end of the previous stage. 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 cortisol levels, which slows excessive 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 following the diet.

Choice

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 cooked apples, fruit puree);
apple in kefir;
with cottage cheese;
with cucumbers;
with cereals (buckwheat, oatmeal 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 carefully use apple cider vinegar for weight loss, not exceeding the recommended dose and combining it with sparing diet options or proper nutrition.

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 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 eaten 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 tbsp. honey (in case of intense hunger, you can add 2-3 tablespoons of oat bran);
lunch: 250 ml of kefir (0% fat);
lunch: 2 apples, 100 g low-fat cottage cheese with 1 tbsp. jam or honey;
afternoon snack: fermented milk smoothie from 150-200 ml 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 weighs 2 to 3 kg.

Cottage cheese-apple diet

The menu for 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;
snack: fresh apple;
dinner: cocktail.

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 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 eaten;
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 greens to it);
in the last 3 days it is necessary to combine 1 pack of cottage cheese and 1 kg of fruit.

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

Apple diet: authorized foods

With a mono-diet and strict variations of the method, it is recommended to eat only the foods described on the menu. With a frugal diet, vegetable fats, vegetables, unsweetened fruits, viscous grains and lean sources of protein are on the list of allowed proteins.

Foods Allowed in Monodiet:

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

Products recommended for limited consumption or use as part of a savings plan:

Honey;
rice porridge;
groats;
fiber;
green vegetables;
oranges;
celery;
kefir;
Cottage cheese;
bifidyogurt;
eggs;
nuts;
vegetable oil (lasting more than a week).

Apple diet: prohibited foods

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

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

Prohibited Products:

baked goods;
confectionery and chocolate;
sugar;
white bread and pasta;
cereals (buckwheat, millet, semolina);
Potato;
sweet fruits (melon, banana, grape);
condensed milk, heavy cream;
cheese;
pork and lamb;
lard, animal fat (lard);
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 severity of the diet, more than 50% of those who lose weight collapse and overeat. To avoid a breakdown, you can treat yourself to a cell of dark chocolate or 1 tbsp. honey after exercise or a walk.

When the urge to eat junk food becomes unbearable, you need to cut off 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 breakdown, you should not punish yourself with a hunger strike, reduce the diet or completely stop the diet. It is enough to extend the dietary period for 2-4 days.

During pregnancy and lactation

Pregnant and breastfeeding women are not recommended to follow this diet for more than one day. The lack of proteins and microelements negatively affects the development of the child and the state of the bone tissue of the mother.

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

Get off the apple diet

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

When switching 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 mainly foods of plant origin;
protein products (meat, fish) should be introduced into the diet gradually, no 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 prepared according to the following recipe:

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

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

apple diet

Essence and characteristics

Advantages and disadvantages

Contraindications

Action mechanism

Rules

Choice

Menu

fasting day

For three days

Breakfast options for a 3-day strict and mild diet

Day 1

Day 2

Day 3

Lunch Options for a 3-Day Strict and Mild Diet

Day 1

Day 2

Day 3

3-Day Strict and Mild Diet Dinner Options

Day 1

Day 2

Day 3

For a week

First day

Second day

Third day

Fourth day

Fifth day

Sixth day

seventh day

Apple-kefir diet

Cottage cheese-apple diet

Apple diet: authorized foods

Apple diet: prohibited foods

In case of failure

During pregnancy and lactation

Get off the apple diet