apple diet

The apple diet is a delicious, easy and inexpensive option for body shaping 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-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 characteristics

The apple method of weight loss is based on the principle of a monodiet. 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.

In order to avoid breakdowns and overeating, it is allowed to introduce a small number of other products into the menu, including sources of fast carbohydrates (dark chocolate, honey, etc. ). Moderate 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 excess weight, but also edema and accumulated food debris in the intestines.

Pros and cons

The advantages of such a power scheme are:

1. 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 explained by excess fluid, which is excreted with an abundant intake of potassium. The mass of the fat layer, with strict adherence to 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 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.
3. A lot 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 possibility of consuming fruits without prior heat treatment. Apples can be eaten fresh or as part of dishes (fruit and vegetable salads, stews, baked apples). Unlike grains, meats, and other popular monodiet staples, they don't take long to cook and can be eaten in short breaks.
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. Kick off nicotine addiction. Not only do apples reduce nicotine cravings, they are also a healthier, lower-calorie cigarette substitute than seeds, nuts, or candy. A moderate diet of apples can be followed during the period of quitting smoking: this will reduce stress and prevent rapid weight gain.

Apples have a beneficial effect on the body in atherosclerosis and anemia. The organic acids and trace elements they contain reduce the concentration of cholesterol and stimulate hematopoiesis.

The disadvantages of apple nutrition 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 5-7 day diets, there is a high probability of failure and overeating.
2. 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, therefore a strict diet with apples will have to be abandoned.
3. Protein and fat deficiency in the diet. The main products of the diet contain mainly carbohydrates. The norm of proteins and fats is replenished in no more than 10-20% of the day. Compliance with such a diet leads to loss of muscle mass and can lead to 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 500-700 kcal. Nutrient deficiency leads to decreased performance, health problems (weakness, nausea, dizziness) and slow metabolism.
5. The need for preparation and a smooth exit from the diet. To reduce the risk of spoilage and adverse reactions from the digestive tract, it is necessary to enter the diet without problems, gradually abandoning junk food, bread, and then protein foods, cereals, and the main part of vegetables.
6. Limitation of physical activity. Due to the low calorie and protein content, it is recommended to reduce the intensity of training and limit yourself to light warm-ups, walking and stretching. With a long diet decreases muscle tone, decreases muscle volume and caloric expenditure at rest. This leads to slower weight loss and smooth 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 gallbladder dysfunction;
• 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 check with 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

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

1. Caloric deficit. Problem areas lose weight due to the negative balance of calories that come with food and daily energy intake. With an inactive lifestyle, at least 1500-1700 kcal are spent (depending on weight), with an average activity level - more than 2000 kcal. The missing calories are made up for by body fat and muscle mass.
2. Reduced swelling. Exclusion from the diet of salt and abundant consumption of apples rich in potassium causes 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 decrease in bloating begins even before a full apple diet.
3. Purgation. With excessive protein intake 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 of dietary fiber. Additional components of the diet (vegetables, seeds, bran, fiber powder) can fill the space of the stomach and create a feeling of satiety.

Returning to the previous irrational diet, which includes an excessive amount of salt, meat products and fatty foods, the lost weight quickly gains back the lost kilograms. Due to the slowdown of 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 observed:

1. Eat only fresh apples of unsweetened varieties. Apples with loose, sweet flesh are not suitable for a diet. Shiny fruits that are stored for a long time in stores are not necessarily harmful to the body, however, due to the wax, the skin (the main source of fiber) will have to be removed before consumption.
2. 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 collapse due to appetite, you should drink 100-200 ml of clean warm water, green tea or water kefir with each hunger urge. If the sensation persists, 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, which 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, resorting to a 3-day mono-diet is allowed. Increasing the duration of the diet up to a week should not be earlier than a month after the end of the previous stage. In case of poor tolerance to a monotonous diet, only moderate 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 the loss of excess weight 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.

Options

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

According to the composition, the following types of diet 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 (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 consumed 3 times a day before meals. It is necessary to use apple cider vinegar for weight loss carefully, without exceeding the recommended dose and combining it with moderate 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 tolerance of a strict diet. With a long-term diet (more than 7 days), it is recommended to choose a moderate option.

fast 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 consumed at regular intervals (2-2. 5 hours).

For three days

Breakfast Options for a 3-Day Strict and Soft Diet

Day 1

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

Day 2

200 g of oatmeal on the water with 1 apple and 20–30 g of steamed raisins.

Day 3

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

Lunch Options for a 3-Day Strict and Soft 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 omelettes, 250 ml of skimmed milk, apple (before dinner).

Day 3

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

Dinner Options for a 3-Day Strict and Soft Diet

Day 1

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

Day 2

• 2 baked fruits 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 of salad "Broom" with lemon juice.

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

With a moderate diet, you can have snacks: a second breakfast (lunch) and an afternoon snack. For lunch, it is allowed to eat 1 bar 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 a week

First day

• breakfast - 300 g of applesauce with 2-3 chopped nuts;
• lunch: 500 g of apple-carrot salad;
• dinner: 2-3 blocks.

Second day

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

Third day

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

Fourth day

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

Fifth day

• 100 g of oatmeal with fruits;
• 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 of 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 kinds of cereals in water, vegetables and dairy products, herbs and nuts.

apple kefir diet

Kefir has a beneficial effect on the intestinal microflora and enhances the laxative properties of fiber.

A strict version of the apple kefir 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 servings. Sour-milk drink and fruit are consumed separately: an apple is eaten first, 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 of low-fat cottage cheese with 1 tsp. jam or honey;
• afternoon snack: fermented milk shake 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 to 3 kg.

Cottage cheese and apple diet

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

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

The diet lasts 2-3 days. The plumb is up to 3 kg. It is recommended to use this method to lose weight no more than once a month.

The menu for 9 days is more extreme and effective:

• in the first 3 days you should consume 1 kg of apples and 500 ml of juice or 1. 5 kg of fruit;
• on days 4-6, you need to eat 2 packages (400 g) of low-fat cottage cheese or 1 ordinary 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 monodiet and strict variants of the method, it is recommended to eat only those foods that are described in the menu. With a moderate diet, vegetable fats, vegetables, unsweetened fruits, viscous cereals and lean sources of protein enter the list of those allowed.

Foods allowed in a monodiet:

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

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

• honey;
• rice porridge;
• oatmeal;
• saved;
• green vegetables;
• oranges;
• celery;
• kefir;
• cottage cheese;
• bifidiyogurt;
• eggs;
• walnuts;
• 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 grains, bread, etc. , should not be consumed within 3 to 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);
• dad;
• sweet fruits (melon, banana, grapes);
• condensed milk, heavy cream;
• cheese;
• pork and lamb;
• lard, animal fat (pork 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 breakdown

Due to the severity of the diet, more than 50% of those who lose 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 20-30g 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 completely abandon the diet. It is enough to extend the dietary period from 2 to 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 caloric deficit can exacerbate performance decline, exacerbate chronic illness, and lead to fainting and injury. Apple discharge days help to normalize the stool and stop the symptoms of toxicosis.

Salt of the apple diet

To maintain a new weight, it is necessary to ensure a smooth transition to proper nutrition and strictly control the number of servings. The duration of the start should correspond to 1-2 periods of the diet.

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

• daily 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, 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 your daily dinner with 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.

Forming an eating habit takes 3-4 weeks, so replacing a high-calorie dinner with a light salad should be the start of diet preparation.