apple diet

The apple diet is a delicious, easy, and inexpensive body shaping option that's available no matter the season. The main component of the diet includes fiber (pectin), B vitamins, potassium, iron and other useful substances.

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

essence and properties

The apple method for losing weight is based on the principle of the mono diet. For the entire duration 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 multi-component methods, the list of main products can also include cottage cheese, eggs, kefir, pickles, bananas, etc.

In order to avoid collapse and overeating, it is allowed to include in the menu a small amount of other products, including sources of fast carbohydrates (dark chocolate, honey, etc. ). Gentle diet options designed for 3-7 days suggest a less monotonous diet. Your diet includes not only apples, fruit, and dairy products, but also sources of protein, polyunsaturated fat, and complex carbohydrates.

Apples can be eaten fresh, baked, or used in recipes (fruit and vegetable salads, smoothies, casseroles, and granola). Regular consumption of these fruits allows you to quickly get rid of not only part of the excess weight, but also edema and accumulated food debris in the intestines.

advantages and disadvantages

The advantages of such a power scheme are:

1. Diet with high efficiency. Their diet is low-calorie, so this method is considered an express diet. For a week eating apples you can lose from 2-3 to 7 kg. Most of those kilograms are from excess fluid that is excreted with a plentiful intake of potassium. The mass of the fat layer is reduced by 1–2 kg in 5–7 days with strict observance of the rules and menu.
2. The content of fiber in the main product of the diet. 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 removal of undigested food particles and the normalization of the intestine.
3. A large amount of vitamins and minerals in apples. These fruits contain vitamins C and K, as well as the 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 mineral amount ranges 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 cereal, meat, and other popular mono-diet staples, they don't take long to cook and can be eaten during short breaks.
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. blunting of nicotine addiction. Not only do apples reduce nicotine cravings, but they are also a healthier and lower-calorie substitute for cigarettes than seeds, nuts or candy. A sparing apple diet can be followed during the weaning period: this reduces stress and avoids rapid weight gain.

Apples have a beneficial effect on the body in atherosclerosis and anemia. The organic acids and trace elements it contains lower the cholesterol concentration and stimulate blood formation.

The disadvantages of apple nutrition include:

1. Consistency of the menu. Following an apple mono diet for more than 3 days is difficult for most people who are trying to lose weight, so 5-7 day diets have a high possibility of breakdown and overeating.
2. High risk of gastrointestinal disorders. A large amount of plant foods can cause bloating, indigestion, and diarrhea. With inflammatory and ulcerative diseases of the gastrointestinal tract, it is recommended to limit the consumption of fresh fruit, so it is necessary to abandon a strict apple diet.
3. Lack of proteins and fats in the diet. The main products of the diet contain mainly carbohydrates. The norm of proteins and fats is supplemented by no more than 10–20% of the daily one. Adherence to such a diet leads to a loss of muscle mass and can provoke problems with the skin and endocrine system.
4. Low energy value of food. The calorie content of the daily diet with a strict diet is from 500 to 700 kcal. Nutrient deficiencies lead 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 breakdowns and side effects from the digestive tract, it is necessary to start the diet smoothly, gradually abandoning junk food, bread, and then protein foods, grains and the main part of vegetables.
6. Limitation of physical activity. Due to the low calorie and protein content, it is advisable to reduce the training intensity and limit yourself to light warm-up, walking and stretching. With a long diet, muscle tone decreases, muscle volume and resting calorie consumption decrease. This results in slower weight loss and smoothing 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 fruit and trees);
• gastritis, gastric ulcer 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 chronic medical condition, you should consult your doctor before beginning any diet. Gentle 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:

1. calorie deficit. Problem areas lose weight due to the negative calorie balance of food and daily energy consumption. With an inactive lifestyle, at least 1500-1700 kcal are consumed (depending on weight), with an average level of activity - more than 2000 kcal. Missing calories are compensated by body fat and muscle mass.
2. Reduced puffiness. Exclusion of salt and plentiful consumption of apples rich in potassium provokes the active removal of excess fluid from the body. The solder provided by this mechanism can be up to 2-3 kg. It should be noted that with proper preparation for a diet, a reduction in puffiness begins even before a full-fledged apple diet.
3. Cleaning. With excessive consumption of proteins and a lack of fiber, waste products accumulate in the large intestine, forming weight ballast and worsening the condition of the gastrointestinal tract and skin. 1 kg of apples cover 90% of the daily fiber requirement. Additional food components (vegetables, seeds, bran, fiber powder) can fill the stomach space and create a feeling of satiety.

Returning to the previous irrational diet, which includes an excess of salt, meat products and fatty foods, the person losing weight 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 can be greater than the weight achieved.

Rules

To ensure the effectiveness of the express method of losing weight, it is necessary to observe the following rules:

1. Eat only fresh apples of unsweetened varieties. Apples with fluffy and sweet flesh are not suitable for dieting. Glossy fruits that have been stored in stores for a long time are not necessarily harmful to the body, but because of the growth, their skin (the main source of fiber) must be removed before consumption.
2. Drink more water (up to 2 liters per day). Losing weight who irregularly adhere to the principles of healthy eating often cannot distinguish between hunger and thirst. To reduce the risk of an appetite-related collapse, whenever you feel hungry, you need to drink 100-200 ml of clean warm water, green tea or kefir with water. If the feeling persists, you can start eating. Drinking liquid 20-30 minutes before meals stimulates metabolism.
3. Reduce portion sizes and junk food ahead of time. 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 will disappear after 15-20 minutes after eating. It is also necessary to exclude from the menu alcoholic and carbonated drinks, fast food and fatty foods.
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 that include light food (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, a 3-day mono-diet can be used. Increase the duration of the diet to a week and should be done no earlier than a month after the end of the previous phase. If a monotonous diet is poorly tolerated, only gentle 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 the elimination of excess weight and provokes endocrine obesity. Reducing sleep by just 2 hours increases cortisol levels by 50%.

If you feel dizziness, weakness, nausea, you need to stop following the diet.

options

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

Depending on 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 cottage 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 per 30 kg of weight) is diluted in a glass of water and taken three times a day before meals. It is necessary to use apple cider vinegar for weight loss carefully, not to exceed the recommended dose and to combine it with sparing diet options or a proper diet.

Menu

The duration of the diet can be from 1 to 14 days. The menu is selected depending on the desired result and 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 pure water, herbal or green tea. The daily portion of fruit is divided into 6-7 parts, which are eaten at regular intervals (2-2. 5 hours).

For three days

Breakfast options for a strict and light 3-day diet

day 1

• 2 apples or puree, mashed with peel.
• 1 boiled egg, 1 dry wholemeal bread, 1-2 sour apples.

day 2

200 g oat flakes on the water with 1 apple and 20-30 g steamed raisins.

day 3

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

Lunch options for a strict and light 3-day diet

day 1

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

day 2

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

day 3

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

Dinner options for a strict and light 3-day diet

day 1

• 2 fresh or mashed apples
• apple, 150 g cottage cheese.

day 2

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

day 3

• 2 baked apples or puree of these fruits with juice.
• Apple, 200 g of "Ginster" salad with lemon juice.

The last meal is scheduled 3-4 hours before bedtime. You can drown out your nightly hunger with a small amount of low-fat kefir.

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

A week long

The first day

• Breakfast: 300 g applesauce with 2-3 chopped walnuts;
• Lunch: 500 g apple and carrot salad;
• Dinner: 2-3 apples.

Second day

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

third day

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

fourth day

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

fifth day

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

sixth day

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

seventh day

• 300 g carrot and apple salad;
• 350 g lettuce 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 of it allows you to include in the menu all kinds of cereals on the water, vegetables and dairy products, herbs and dried fruits.

Apple Kefir Diet

Kefir has a positive effect on the intestinal flora and enhances the laxative properties of fiber.

A strict version of the kefir apple diet contains 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 an apple is eaten, and after 30-40 minutes - 100 ml of kefir.

A more harmless option includes the following menu:

• Breakfast: 200 g applesauce with 1-2 tsp. honey (if you are very hungry, you can add 2-3 tablespoons 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: sour milk smoothie made from 150-200 ml 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 solder weighs 2-3 kg.

Cottage Cheese Apple Diet

The menu of a short-term apple and quark 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: cocktails.

The diet lasts 2-3 days. The solder 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);
• in the last 3 days it is necessary to combine 1 pack of cottage cheese and 1 kg of fruit.

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

Apple diet: allowed foods

With a monodiet and strict variants of the method, it is recommended to eat only those foods that are described on the menu. When eating sparingly, vegetable fats, vegetables, unsweetened fruits, mucilaginous cereals, and lean sources of protein fall into the allowed list.

Allowed foods in a mono diet:

• apples;
• beets;
• Carrot;
• cucumbers;
• applesauce and juice.

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

• Honey;
• congee;
• Oatmeal;
• Bran;
• green vegetables;
• oranges;
• Celery;
• Kefir;
• Cottage cheese;
• bifidy belt;
• eggs;
• Nuts;
• Vegetable oil (lasting more than a week).

Apple diet: forbidden foods

The diet menu should not undergo any significant correction. This means that also dietary meats and fish, most vegetables and grains, bread etc. should not be consumed within 3-14 days.

Despite the low calorie content, some vegetables also fall on 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 frankfurters;
• Fast food;
• snack foods (crisps);
• strong alcoholic beverages (brandy, vodka);
• sweet carbonated drinks, beer;
• Coffee with cream and sugar.

In case of breakdown

Because of the severity of the diet, more than 50% of those who lose weight collapse and overeat. To avoid collapse, you can afford a cell of dark chocolate or 1 tsp. Honey after a workout or a walk.

When the craving for junk food becomes unbearable, you need to cut 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 stop the diet altogether. It is enough to extend the diet 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 trace elements negatively affects the development of the child and the condition of the mother's bone tissue.

Being in an acute calorie deficit can exacerbate decreased performance, exacerbate chronic illness, and lead to impotence and injury. Unloading apples will help normalize the stool and stop the 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 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 observed:

• daily 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, no earlier than 3-4 days after the lifting of severe restrictions.
• healthy fats (butter and vegetable oil) enter 5 g per day.

To continue losing weight, you can replace dinner every day with 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.

Developing an eating habit takes 3-4 weeks, so replacing a high-calorie dinner with a light salad should be the first step in preparing for a diet.