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 component of the diet consists of dietary fiber (pectin), B vitamins, potassium, iron and other useful substances.

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

Its nature and characteristics

The apple method for weight loss is based on the mono-diet principle. During the entire period of the diet (from 1 day to 7 days), weight loss 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 includes cottage cheese, eggs, kefir, cucumbers, bananas, etc.

To prevent fragmentation and overeating, it is allowed to include a small amount of other products in the menu, including sources of fast carbohydrates (bitter chocolate, honey, etc. ). Precautionary diet options for 3-7 days offer 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 used fresh, cooked or in recipes (fruit and vegetable salads, smoothies, stews and cereals). Regular use of these fruits will allow you to quickly get rid of not only excess weight, but also edema and accumulated food residues in the intestines.

Advantages and disadvantages

The advantages of such a power scheme are as follows:

Highly effective diet. His diet is low in calories, so this method is considered an express diet. You can lose weight from 2-3 to 7 kg on apples in a week. Many of these pounds are accounted for by excess fluid that is eliminated by the high intake of potassium. By strictly following the rules and the menu, the mass of the fat layer decreases 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 foods. It enters the lower gastrointestinal tract and intensively absorbs moisture, fills the large intestine and stimulates its contractions (peristalsis). It helps to remove undigested food residues and normalize the intestines.
Apples contain a lot of vitamins and minerals. These fruits contain vitamins C and K, as well as B groups (B2, B3, B5, B6), potassium, silicon, copper, iron, chromium and other useful substances. Taking into account the recommended consumption of apples during the diet, the amount of minerals varies from 24% of the daily value (for magnesium) to 120-130% (for iron and potassium).
The possibility of consuming fruits without prior heat treatment. Apples can be eaten fresh or as part of meals (fruit and vegetable salads, stews, baked apples). Unlike grains, meats and other popular mono-diet products, they don't take long to cook and can be eaten in short bursts.
Availability. Apples are not seasonal or expensive. The price of a weekly course of a serious diet does not exceed 500-600 rubles.
Reduces nicotine addiction. Apples not only reduce nicotine cravings, but are a healthier and lower-calorie substitute for cigarettes than seeds, nuts or sweets. A careful apple diet can be followed during the withdrawal period: this will reduce stress and prevent rapid weight gain.

Apple has a beneficial effect on the body during atherosclerosis and anemia. Organic acids and trace elements contained in them reduce the concentration of cholesterol and stimulate hematopoiesis.

Disadvantages of apple nutrition include:

Menu uniformity. Adhering to an apple mono-diet for more than 3 days is difficult for most people who want to lose weight, so there is a high probability of failure and overeating on 5-7 day diets.
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 it is necessary to abandon a strict diet on apples.
Lack of proteins and fats in the diet. The main products of the diet consist mainly of carbohydrates. The norm of proteins and fats is not more than 10-20% of the daily norm. Adherence to such a diet leads to loss of muscle mass and can cause problems with the skin and endocrine system.
Low energy value of food. With a strict diet, the calorie content of the daily diet is between 500 and 700 kcal. Malnutrition leads to reduced 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 negative reactions from the digestive system, it is necessary to enter the diet smoothly, gradually abandoning junk food, bread, then protein foods, cereals and the main part of vegetables.
Limitation of physical activity. Due to its low-calorie and low-protein content, it is recommended to reduce the intensity of exercise and limit yourself to a light warm-up, walking and stretching. With a long diet, muscle tone decreases, muscle volume and caloric expenditure decrease during rest. This leads to slower weight loss and muscle relaxation.

Contraindications

A strict apple diet is contraindicated in the following pathologies:

apple allergy (in most cases, an immune reaction occurs due to 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;
rehabilitation and rehabilitation period after surgery;
exhaustion.

If you have a history of chronic diseases, you should consult your doctor before starting the diet. Prudent options for this diet have fewer contraindications, but their use should also be agreed with a 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 calorie balance with food and daily energy consumption. With an inactive lifestyle, at least 1500-1700 kcal (depending on weight) is spent, with an average level of activity - more than 2000 kcal. Lost calories are compensated by body fat and muscle mass.
Reduced swelling. Exclusion of salt from the diet and abundant consumption of potassium-rich apples lead to 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, the reduction of swelling begins even before a full-fledged apple diet.
Cleaning. With excessive protein consumption and a lack of fiber, waste accumulates in the large intestine, creates weight ballast and worsens the condition of the gastrointestinal tract and skin. 1 kg of apples provides 90% of daily fiber needs. Additional components of the diet (vegetables, seeds, bran, powdered fiber) can fill the stomach cavity and create a feeling of satiety.

When he returns to the previous irrational diet, which includes an excessive amount of salt, meat products and fatty foods, the slimming man quickly regains the lost kilograms. Due to the slowdown of metabolism against the background of a strict diet, weight gain in 1-2 weeks may exceed the weight gained.

Rules

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

Eat only fresh apples from unsweetened varieties. Apples with loose and sweet pulp are not suitable for diet. Bright fruits stored for a long time in stores are not necessarily harmful to the body, but 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). Losers who follow the principles of healthy eating irregularly often cannot distinguish between hunger and thirst. To reduce the risk of appetite disturbances, drink 100-200 ml of clean hot water, green tea or water kefir with each hunger pang. If the feeling persists, you can start eating. Drinking liquid 20-30 minutes before meals stimulates metabolism.
Cut back on portion sizes and junk foods beforehand. 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. Alcoholic and carbonated drinks, fast food and fatty foods should also be excluded from the menu.
Start a weight loss course with fasting days. To reduce the stress of a sudden change in diet, it is necessary to start with fasting days with light foods (sour milk drinks, vegetable soups and salads) and 0. 5-1 kg of apples. After 1-2 weeks, discharge can be carried out only on apples. After another 2 weeks, it is allowed to apply to a 3-day mono-diet. Increasing the duration of the diet to one week should be no later than one month after the end of the previous stage. In case of poor tolerance to a monotonous diet, only cautious options of the method should be used.
Avoid stress and insomnia. Lack of sleep and stress affect cortisol levels, which slows down excess weight loss and causes endocrine obesity. Reducing sleep by just 2 hours increases cortisol levels by 50%.

If you feel dizziness, weakness and nausea, you should stop following the diet.

Options

There are several variants of the apple diet that differ in duration, calorie content and composition (number of products).

According to the composition, the following types of diet are distinguished:

mono-diet (fresh or cooked apples, on fruit puree);
apples with kefir;
with cottage cheese;
with cucumber;
with cereals (buckwheat, oats or rice);
with bananas;
with citrus fruits (grapefruit, orange);
with vegetables;
with watermelon;
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. Apple cider vinegar for weight loss should be used carefully, not to exceed the recommended dosage and should be combined with economical diet options or proper nutrition.

Apple-kefir diet

Kefir has a beneficial effect on the intestinal microflora and increases 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 better option includes the following menu:

breakfast: 200 g of apples 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;
lunch: 2 baked apples.

You can drink 100-150 ml of sugar-free bifid yogurt before going to bed.

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

Curd-apple diet

The menu of the short-term apple-curd diet 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: cocktail;
afternoon snack: fresh apple;
lunch: cocktail.

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

The 9-day menu 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 packages (400 g) of low-fat or 1 regular cottage cheese and 1 liter of kefir (you can add cucumbers and some greens to them);
in the last 3 days, you need to combine 1 package of cottage cheese and 1 kg of fruit.

You can lose weight from 1-2 to 6-8 kg in 9 days.

Apple diet: allowed foods

With mono-diet and strict variants of the method, it is recommended to eat only the foods described in the menu. With a careful diet, vegetable oils, vegetables, unsweetened fruits, mucilaginous cereals and lean protein sources fall into the list of permitted ones.

Foods allowed in mono-diet:

apples;
beet;
root;
cucumber;
apple and juice.

Recommended products for limited consumption or use in a careful diet:

honey;
rice porridge;
oatmeal;
dandruff;
green vegetables;
Orange;
celery;
kefir;
cottage cheese;
bifidyogurt;
eggs;
nuts;
vegetable oil (for more than a week).

Apple diet: forbidden foods

The diet menu should not undergo significant adjustments. This means that even dietary types of meat and fish, most vegetables and grains, bread, etc. It should not be consumed within 3-14 days.

Despite the low calorie content, some vegetables are also on the list of prohibited foods: pumpkin, 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;
fat, animal fat (lard);
pork;
sausages and sausages;
fast food;
snacks (chips);
strong alcoholic drinks (cognac, vodka);
sweet carbonated drinks, beer;
coffee with cream and sugar.

In case of breakage

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

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

If the violation could not be prevented, then you should not punish yourself with a hunger strike, reduce the diet or completely abandon the diet. It is enough to extend the diet for 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 has a negative impact on the development of the child and the condition of the mother's bone tissue.

An acute calorie deficit can lead to reduced performance, exacerbation of chronic diseases, fainting and injuries. The days of emptying apples help to normalize stools 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 cycles of the diet.

When switching to a balanced diet, the following rules should be followed:

reduce the daily 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 gradually included in the diet no later than 3-4 days after the removal of severe restrictions;
Include 5 g of healthy fats (butter and vegetable oil) per day.

To continue losing weight, you can replace your daily dinner with a fruit and vegetable salad prepared according to the following recipe:

Grate 1 celery root, one small carrot and one green apple, add a handful of pomegranate seeds.
Drizzle the herb mixture with olive oil and honey with a few drops of balsamic vinegar. Add salt and pepper, mix.
Sprinkle the salad with parsley and pistachios.

It takes 3-4 weeks to form an eating habit, so replacing a high-calorie dinner with a light salad should be at the beginning of the diet.

apple diet

Its nature and characteristics

Advantages and disadvantages

Contraindications

Mechanism of action

Rules

Options

Menu

Fasting day

In three days

Breakfast options for serious and soft 3-day diet

Day 1

2 nd day

3rd day

Lunch options for serious and soft 3-day diet

Day 1

2 nd day

3rd day

Dinner options for serious and soft 3-day diet

Day 1

2 nd day

3rd day

For a week

The first day

The second day

Wednesday

The fourth day

Friday

Saturday

The seventh day

Apple-kefir diet

Curd-apple diet

Apple diet: allowed foods

Apple diet: forbidden foods

In case of breakage

During pregnancy and lactation

Get off the apple diet