apple diet

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

However, despite the rich vitamin and mineral composition of the fruit, it is necessary to use the apple diet for weight loss with caution, 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 mono-diet principle. During the 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 the multicomponent method, the list of main products may also include cottage cheese, eggs, kefir, cucumbers, bananas, etc.

To avoid damage 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. ). A frugal diet option, designed for 3-7 days, suggests a less monotonous diet. Their diet contains not only apples, fruits and dairy products, but also sources of protein, unsaturated 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 excess weight, but also edema and food waste accumulated in the intestines.

Advantages and disadvantages

The advantages of such a power scheme are:

1. High efficiency diet. The 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 a large 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 products of the diet. Fiber is not absorbed in the small intestine like other nutrients. It enters the lower gastrointestinal tract and intensively absorbs moisture, fills the large intestine and stimulates its contractions (peristalsis). This contributes to the removal of undigested food waste and the normalization of the intestines.
3. A large number of vitamins and minerals in apples. These fruits contain vitamins C and K, as well as group B (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 ability to take fruits without prior heat treatment. Apples can be eaten fresh or as part of a meal (fruit and vegetable salad, casserole, baked apple). Unlike grains, meats and other popular mono-diet staples, it doesn't take long to cook and can be eaten in a short break.
5. Availability. Apples are not in season or expensive. The cost of a weekly course of a strict diet does not exceed 500-600 rubles.
6. Cures nicotine addiction. Apples not only reduce nicotine cravings, but they are also a healthier, lower-calorie cigarette substitute than seeds, nuts or candy. A frugal apple diet can be followed during the withdrawal period: this will reduce stress and prevent rapid weight gain.

Apple has a good effect on the body in atherosclerosis and anemia. The organic acids and trace elements contained in it reduce cholesterol concentration and stimulate hematopoiesis.

The nutritional disadvantages of apples include:

1. Menu uniformity. Following an apple mono-diet for more than 3 days is difficult for most people who are losing weight, so with a 5-7 day diet, there is a high probability of bursting and overeating.
2. High risk of gastrointestinal dysfunction. Large amounts 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 should be abandoned.
3. Lack of protein and fat in the diet. The main products of the diet contain mainly carbohydrates. Protein and fat norms are 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 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 deficiency leads to decreased performance, poor health (weakness, nausea, dizziness) and slow metabolism.
5. The need for preparation and smooth exit from the diet. To reduce the risk of damage and adverse reactions from the digestive tract, it is necessary to enter the diet smoothly, gradually abandoning snacks, bread, and then protein foods, grains and the main portion of vegetables.
6. Limit physical activity. Due to the low calorie content and low protein, it is recommended to reduce the intensity of the training and limit yourself to a light warm-up, hiking and stretching. With a long diet, muscle tone decreases, muscle volume and calorie expenditure during rest decreases. This leads to slower weight loss and smooth muscle relaxation.

Contraindications

A strict apple diet is contraindicated in the following pathologies:

• allergy to apples (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 process;
• recovery period and rehabilitation after surgery;
• tiredness

If you have a history of chronic diseases, you should consult your doctor before starting the diet. A prudent choice for this diet has fewer contraindications, but its use should also be agreed with a doctor.

Mechanism of action

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

1. Calorie deficit. The problem area of losing weight is due to the negative balance of calories that come with food and daily energy consumption. With a sedentary lifestyle, at least 1500-1700 kcal are spent (depending on body weight), with an average level of activity - more than 2000 kcal. Lost calories are filled by body fat and muscle mass.
2. swelling decreases. Exclusion from the salt diet and the consumption of many potassium-rich apples cause the active removal of excess fluid from the body. The pipe rope provided by this mechanism can reach up to 2-3 kg. It should be noted that with proper preparation for the diet, the swelling starts to decrease even before the apple diet is complete.
3. Purification. With excessive protein consumption and a lack of fiber, waste accumulates in the large intestine, creating heavy weights and worsening the condition of the gastrointestinal tract and skin. 1 kg of apples meets 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 included an excessive amount of salt, meat products and fatty foods, the lost weight quickly adds up the lost kilograms again. Due to the slowdown in metabolism against the background of a strict diet, 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 followed:

1. Eat only fresh apples of the unsweetened variety. Apples with loose and sweet pulp are not suitable for dieting. Shiny fruits stored for a long time in stores are not necessarily harmful to the body, however, due to waxing, the skin (the main source of fiber) needs to be removed before eating.
2. Drink more water (up to 2 liters a day). Losing weight, which follows the principles of healthy eating irregularly, often cannot distinguish between hunger and thirst. To reduce the risk of damage due to appetite, you need to drink 100-200 ml of clean warm water, green tea or kefir with water with each hungry desire. If the feeling persists, you can start eating. Drinking liquids 20-30 minutes before meals stimulates metabolism.
3. Reduce portion sizes and snacks first. 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.
4. Start a weight loss course with a fasting day. To reduce the pressure of a sudden change in diet, you need to start with a fasting day, which includes snacks (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 use a mono-diet for 3 days. Increasing the duration of the diet up to a week should be no earlier than a month after the end of the previous stage. In the case of poor tolerance to a boring diet, only economical 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 excess weight loss and triggers endocrine obesity. Reducing sleep by just 2 hours increases cortisol levels by 50%.

If you experience dizziness, weakness and nausea, 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 diets are distinguished:

1. mono-diet (on fresh or baked apples, fruit puree);
2. apples with kefir;
3. with cottage cheese;
4. with cucumber;
5. with grains (buckwheat, oats or rice);
6. with bananas;
7. with citrus fruits (grapefruits, oranges);
8. with vegetables;
9. with watermelon;
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. It is necessary to use apple cider vinegar for weight loss with caution, not exceeding the recommended dose and combining it with economical 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 strict dietary tolerance. With a long-term diet (more than 7 days), it is recommended to choose a prudent option.

Fasting day

On the fasting day, you need to eat 1. 5 kg of apples and drink up to 2 liters of pure water, herbs or green tea. The daily portion of fruit is divided into 6-7 portions, which are eaten periodically (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 boiled egg, 1 dry wheat bread, 1-2 sour apples.

Day 2

200 g of oats on water with 1 apple and 20-30 g of steamed raisins.

Day 3

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

Lunch options for a strict and gentle 3-day diet

Day 1

• Puree 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
• 2-3 egg white omelets, 250 ml low-fat milk, apple (before dinner).

Day 3

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

Dinner options for the strict and gentle 3-day diet

Day 1

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

Day 2

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

Day 3

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

The last meal is planned 3-4 hours before bedtime. You can get rid of night hunger with a little low-fat kefir.

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

For a week

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

The third day

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

forth day

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

fifth day

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

sixth day

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

the seventh day

• 300 g 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 softer version allows you to include in the menu all types of cereals on water, vegetables and dairy products, herbs and dried fruits.

Apple-kefir diet

Kefir has a good effect on the intestinal microflora and improves 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 and fruit drinks are eaten separately: first, an apple is eaten, and after 30-40 minutes - 100 ml of kefir.

A more tame 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 kefir (0% fat);
• lunch: 2 apples, 100 g of 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 bifid yogurt without sugar.

The duration of the diet is 3-4 days. Pipe line is 2-3 kg.

Cottage cheese-apple diet

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

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

The diet lasts 2-3 days. The pipe rope 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, 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 or 1 regular cottage cheese and 1 liter of kefir (you can add cucumbers and some vegetables 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 mono-diet and strict variants of the method, it is recommended to eat only the foods described on the menu. With a frugal diet, vegetable fats, vegetables, unsweetened fruits, mucilaginous grains and lean protein sources are included in the allowed list.

Allowed foods on a mono-diet:

• Apple;
• beets;
• carrot;
• cucumber;
• applesauce and juice.

Recommended products for limited use or use in frugal diets:

• honey;
• porridge;
• oatmeal;
• bran;
• green vegetables;
• orange;
• celery;
• kefir;
• cottage cheese;
• bifidyogurt;
• eggs;
• beans;
• vegetable oil (with a period of more than a week).

Apple diet: forbidden food

The diet menu should not be subject to significant corrections. This means that despite the type of diet of meat and fish, most vegetables and grains, bread, etc. should not be eaten within 3-14 days.

Despite the low calorie content, some vegetables are also included in the list of prohibited foods: pumpkin, zucchini, radish, garlic, beans and peas.

Prohibited products:

• Bakery products;
• sweets and chocolates;
• sugar;
• white bread and pasta;
• cereals (buckwheat, millet, semolina);
• potatoes;
• sweet fruits (watermelon, banana, grapes);
• condensed milk, heavy cream;
• cheese;
• pork and lamb;
• lard, animal fat (lard);
• bacon;
• sausages and sausages;
• snacks;
• snacks (chips);
• strong alcoholic drinks (brandy, vodka);
• sweet carbonated drinks, beer;
• coffee with cream and sugar.

In case of damage

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

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

If it is not possible to avoid damage, then you should not punish yourself with a hunger strike, reduce the diet, or stop the diet altogether. It is enough to extend the feeding period for 2-4 days.

During pregnancy and breastfeeding

Pregnant and lactating women are not encouraged to follow this diet for more than 1 day. The lack of protein and microelements has a negative effect on the development of children and the state of the mother's bone tissue.

An acute caloric deficit can worsen performance decline, worsen chronic disease, and lead to fainting and injury. The days of unloading 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 proper nutrition and strictly control the amount of portions. The exit period should correspond to 1-2 diet periods.

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

• every day reduce the number of apples by 1 piece;
• during the week (with a 7-day diet) eat mainly 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;
• 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:

1. Grate 1 celery root, a carrot and a green apple, add a handful of pomegranate seeds.
2. Pour 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 eating habits 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.