apple diet

23 October 2022

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 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 features

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), losing weight 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 prevent 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 proteins, 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 some of the excess weight, but also edema and accumulated food debris in the intestines.

Pros and cons

The advantages of such a power scheme are:

High efficiency diet. Her 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 accounted for 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.
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 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.
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 ranges from 24% of the daily value (for magnesium) to 120-130% (for iron and potassium).
The ability to consume fruits 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 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.
Blunting nicotine addiction. Apples not only reduce nicotine cravings, but they are also a healthier and lower calorie substitute for cigarettes than seeds, nuts, or sweets. A sparing apple diet can be followed during the period of quitting: 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:

Menu uniformity. Following an apple mono-diet for longer than 3 days is difficult for most people who are losing weight, so with 5-7-day diets, there is a high probability 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 by no more than 10–20% of the daily one. Compliance with such a diet leads to loss of muscle mass and can provoke 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 from 500 to 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 smoothly, gradually giving up junk food, bread, and then protein foods, cereals and the main part of vegetables.
Limitation of physical activity. Due to the low calorie and low protein content, it is recommended to reduce the intensity of training and limit yourself to light warm-ups, hiking and stretching. With a long diet, muscle tone decreases, muscle volume and calorie expenditure at rest decrease. This leads to slower weight loss and smoothing of the muscle relief.

Contraindications

A strict apple diet 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 dysfunction of the gallbladder;
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. Sparing options for this diet have fewer contraindications, but their use should also be agreed with the doctor.

Mechanism of action

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

Calorie deficit. Problem areas lose weight due to the negative balance of calories coming with 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. Missing calories are made up for by body fat and muscle mass.
Reduced puffiness. The exclusion from the diet of salt and the abundant consumption of potassium-rich apples provokes 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, a decrease in puffiness begins even before a full-fledged apple diet.
Purgation. With excessive consumption of proteins and a 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 fills 90% of the daily requirement for dietary fiber. Additional components of the diet (vegetables, seeds, bran, powdered fiber) can fill the stomach space and create a feeling of satiety.

When returning to the previous irrational diet, which includes an excess amount of salt, meat products and fatty foods, the losing weight quickly gains the lost kilograms again. Due to the slowdown in metabolism against the background of a strict diet, the weight gain in 1-2 weeks may be greater than the weight achieved.

Rules

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

Eat only fresh apples of unsweetened varieties. Apples with loose and sweet pulp are not suitable for a diet. Glossy 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 have to be removed before consumption.
Drink more water (up to 2 liters per day). Losing weight, who irregularly follow the principles of healthy eating, 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 kefir with water with each hungry urge. If the feeling persists, then you can start eating. Drinking fluids 20-30 minutes before meals stimulates metabolism.
Reduce portion sizes and junk food in advance. A week before the start of 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 course of weight loss with fasting days. To reduce the stress of a sudden change in diet, you need to 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 carried out only on apples. After another 2 weeks, it is allowed 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 the level of cortisol, which slows down the loss of excess weight and provokes endocrine obesity. Reducing sleep by just 2 hours increases cortisol levels by 50%.

If you experience dizziness, weakness and nausea, you must 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:

mono-diet (on fresh or baked apples, fruit puree);
apple with kefir;
with cottage cheese;
with cucumbers;
with cereals (buckwheat, oatmeal or rice);
with bananas;
with citrus fruits (grapefruits, oranges);
with vegetables;
with watermelons;
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 carefully, 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 fruits 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 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-apple 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. 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 plumb line is up to 3 kg. It is recommended to use this method of losing 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 or 1 ordinary 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 pack of cottage cheese and 1 kg of fruit.

For 9 days, you can lose from 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 those foods that are described on the menu. With a sparing diet, vegetable fats, vegetables, unsweetened fruits, slimy cereals and lean sources of protein fall into the list of allowed ones.

Allowed foods on a mono-diet:

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

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

honey;
rice porrige;
oatmeal;
bran;
green vegetables;
oranges;
celery;
kefir;
cottage cheese;
bifidyogurt;
eggs;
nuts;
vegetable oil (with a duration of more than a 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: squash, zucchini, radish, 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, heavy 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 the event of a breakdown

Due to the severity of the diet, more than 50% of those losing weight break down and overeat. To avoid a breakdown, you can afford 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 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, then you should not punish yourself with a hunger strike, reduce the diet, or quit the diet altogether. It is enough to extend 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 protein and microelements negatively affects the development of the child and the condition of the mother's bone tissue.

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

Exit 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 exit should correspond to 1-2 periods of the diet.

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 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 daily with 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.
Drizzle the vegetable mixture with olive oil and honey with a few drops of balsamic vinegar. Add salt and pepper, mix.
Sprinkle salad with parsley and pistachios.

Forming a eating 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 features

Pros and cons

Contraindications

Mechanism of action

Rules

Options

Menu

Fasting day

For a 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

First day

Second day

Third day

Fourth day

Fifth day

Sixth day

Seventh day

Apple-kefir diet

Cottage cheese-apple diet

Apple diet: allowed foods

Apple diet: forbidden foods

In the event of a breakdown

During pregnancy and lactation

Exit the apple diet