apple diet

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 useful substances.

But despite the rich vitamin and mineral composition of the fruit, the apple diet for weight loss should be used carefully, since this method of removing extra pounds has many contraindications and disadvantages.

Nature and characteristics

The apple method for weight loss 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 may also include cottage cheese, eggs, kefir, cucumbers, bananas, etc.

To prevent decay 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. ). The gentle diet options, designed for 3-7 days, imply 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 the excess weight, but also edema and accumulated food residues in the intestines.

Advantages and disadvantages

The advantages of such a power scheme are:

1. High efficiency diet. Her diet is low-calorie, so this method is considered an express diet. In one week with apples you can lose from 2-3 to 7 kg. Most of these pounds are due to excess fluid, which is released with 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 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 part of the 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 normalization of the intestines.
3. 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. Considering the recommended consumption of apples during the diet, the amount of minerals varies from 24% of the daily norm (for magnesium) to 120-130% (for iron and potassium).
4. Possibility of consuming fruits without prior heat treatment. Apples can be eaten fresh or as part of dishes (fruit and vegetable salads, casseroles, baked apples). Unlike cereals, meat and other popular mono-diet products, they do not take much time to prepare and can be consumed on 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. Nicotine addiction blunting. Apples not only reduce nicotine cravings, but are also a healthier and lower-calorie substitute for cigarettes than seeds, nuts or sweets. During the withdrawal period, a gentle apple diet can be followed: 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 cholesterol concentration and stimulate hematopoiesis.

Disadvantages of eating apples include:

1. Menu uniformity. Sticking to an apple mono-diet for more than 3 days is difficult for most people who lose weight, so with 5-7 day diets there is a high probability of crash 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 the strict apple diet will have to be abandoned.
3. Lack of protein and fat in the diet. The main products of the diet contain mostly carbohydrates. The norm of proteins and fats is replenished with no more than 10-20% of the daily. Following such a diet leads to loss of muscle mass and can provoke problems with the skin and the 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 reduced performance, poor health (weakness, nausea, dizziness) and slow metabolism.
5. 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.
6. Limiting physical activity. Due to the low content of calories and proteins, it is recommended to reduce the intensity of training and limit yourself to light warm-ups, hiking and stretching. With long-term dieting, muscle tone decreases, muscle volume and calorie expenditure at rest decrease. This leads to a slower weakening 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 when in contact with chemicals used to process fruits and trees);
• gastritis, peptic ulcer of the stomach and duodenum;
• biliary dyskinesia and gallbladder dysfunction;
• exacerbation of chronic diseases;
• acute infectious processes;
• period of recovery and rehabilitation after surgery;
• exhaustion.

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

Mechanism of action

Losing weight with an apple diet is achieved through several mechanisms:

1. Calorie deficit. Problem areas lose weight due to the negative balance of calories coming from food and daily energy consumption. With an inactive lifestyle, at least 1500-1700 kcal (depending on weight) are spent, with an average level of activity - more than 2000 kcal. The missing calories are compensated by body fat and muscle mass.
2. Reduced puffiness. The exclusion of salt from the diet and abundant consumption of potassium-rich apples provokes the active removal of excess fluid from the body. The plumb provided by this mechanism can be up to 2–3 kg. It should be noted that with proper preparation for a diet, the reduction of puffiness begins even before a full apple diet.
3. Purification. With excessive protein consumption and a lack of fiber, waste accumulates in the large intestine, creating ballast for weight and worsening the condition of the gastrointestinal tract and skin. 1 kg of apples fills 90% of the daily need for dietary fiber. 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 includes an excess amount of salt, meat products and fatty foods, slimming people quickly regain the lost pounds. Due to the slowdown of metabolism against the background of a strict diet, weight gain in 1-2 weeks can be greater than the achieved weight.

rules

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

1. Eat only fresh apples of unsweetened varieties. Apples with loose and sweet pulp are not suitable for a diet. Shiny fruits that are stored for a long time in stores are not necessarily harmful to the body, but due to paraffinization, their skin (the main source of fiber) will have to be removed before consumption.
2. Drink more water (up to 2 liters per day). Losers who do not regularly follow the principles of healthy eating often cannot distinguish between hunger and thirst. To reduce the risk of collapse due to appetite, you should drink 100-200 ml of clean warm water, green tea or water kefir with each hungry desire. If the feeling persists, then you can start eating. Drinking liquids 20-30 minutes before meals stimulates the metabolism.
3. 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.
4. Start a weight loss course with fasting days. To reduce the stress of a sudden change in diet, you should 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 be done only on apples. After another 2 weeks, it is allowed to resort to a 3-day monodiet. Increase the duration of the diet to one week no earlier than a month after the end of the previous stage. With poor tolerance of a monotonous diet, only gentle 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 the loss of excess weight and provokes endocrine obesity. Reducing sleep by just 2 hours increases cortisol levels by 50%.

If you feel dizzy, weak and nauseous, you should stop following the diet.

Settings

There are several variants of 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 (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 (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 taken 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 dietary 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. In the case of a long-term diet (more than 7 days), it is recommended to choose a gentle option.

Fast day

On the fasting day, you should 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 consumed at regular intervals (2-2. 5 hours).

In three days

Breakfast options for a strict and sparing 3-day diet

Day 1

• 2 apples or puree, crushed with the skin.
• 1 boiled egg, 1 dry whole grain bread, 1-2 pickled apples.

Day 2

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

Day 3

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

Lunch options for a strict and sparing 3-day diet

Day 1

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

Day 2

• 2-3 fresh apples
• Omelet of 2-3 egg whites, 250 ml low-fat 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 sparing 3-day diet

Day 1

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

Day 2

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

Day 3

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

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

With a sparing diet, you can have light snacks - a second breakfast (lunch) and an afternoon snack. For lunch, you are allowed to eat 1 cup 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 to lose weight by 3 kg.

For one week

First day

• breakfast: 300 g of applesauce with 2-3 ground 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 apple porridge.

Third day

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

Fourth day

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

Fifth day

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

Sixth day

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

Seventh day

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

An apple diet for weight loss in 7 days allows you to lose at least 3-5 kg. A more gentle 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 beneficial effect on the intestinal microflora and improves the laxative properties of fiber.

The strict version of the kefir-apple diet includes only 2 basic 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 meals. The sour-milk drink and the fruits are consumed separately: first an apple is eaten, and after 30-40 minutes - 100 ml of kefir.

A more favorable option includes the following menu:

• breakfast: 200 g of applesauce with 1–2 tsp of honey (in case of 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 of jam or honey;
• afternoon snack: fermented milk smoothie of 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 yogurt.

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

Cottage cheese and apple diet

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

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

The diet lasts 2-3 days. The weight 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:

• during the first 3 days, 1 kg of apples and 500 ml of juice or 1. 5 kg of fruit should be consumed;
• on 4-6 days you should eat 2 packages (400 g) of low-fat or 1 ordinary 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 package of cottage cheese and 1 kg of fruit.

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

Apple diet: permitted foods

In mono-diet and strict variants of the method, it is recommended to eat only those foods that are described in the menu. In a lean diet, vegetable fats, vegetables, unsweetened fruits, slimy grains and lean sources of protein fall on the list of allowed.

Allowed foods in a mono-diet:

• apples;
• beetroot;
• carrot;
• cucumbers;
• applesauce and juice.

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

• honey;
• rice porridge;
• oatmeal;
• bran;
• green vegetables;
• oranges;
• celery;
• kefir;
• cottage cheese;
• bifido milk;
• eggs;
• nuts;
• vegetable oil (lasting more than a week).

Apple diet: forbidden foods

The diet menu should not undergo significant adjustment. This means that even dietary types of meat 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 into 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);
• potatoes;
• sweet fruits (melon, banana, grapes);
• condensed milk, heavy cream;
• cheese;
• pork and lamb;
• lard, animal fat (bacon);
• 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 damage

Due to the severity of the diet, more than 50% of dieters break down and overeat. To avoid a crash, you can allow yourself a box of dark chocolate or 1 tsp of honey after a workout or a walk.

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

If it was not possible to avoid a crash, then you should not punish yourself with a hunger strike, reduce the diet or give up the diet altogether. It is enough to extend the diet period by 2-4 days.

During pregnancy and breastfeeding

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

An acute caloric deficit can worsen reduced work capacity, exacerbate chronic disease, and lead to fainting and injury. Apple unloading days help to normalize stools 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 output 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 (on a 7-day diet) eat mostly 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 introduce 5 g per day.

To continue losing weight, you can replace dinner daily with a fruit and vegetable salad, which is 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.

The formation of a food habit takes 3-4 weeks, so replacing a high-calorie dinner with a light salad should be at the beginning of the diet preparation.