Greetings, readers of my blog! The apple diet for weight loss is perhaps the first method that those who want to quickly get their figure in order turn to, isn’t it?
A natural product, cheap, tasty and healthy - why not? What are the ways to lose weight using apples? And how to save the result?
I have already talked about the benefits of this fruit for weight loss, as well as some of the most popular diets based on it, in the article “Are apples good for weight loss?” Today we will dwell in detail on the options for losing weight with its help. So let's get started!
Principles of the apple diet
Apples contain a large number of valuable components - vitamins B, C, magnesium, potassium, iodine, iron. Thanks to this, eating fruits allows you to maintain normal tone of the human body.
These fruits contain large amounts of pectin. This substance helps lower blood sugar and reduce cholesterol in the body. Pectin also has a beneficial effect on intestinal contractions. Due to this, the movement of food through it improves. In addition, apples serve as an effective prevention of high blood pressure and the development of atherosclerosis.
Today there are many types of apple diets. The most popular diet is the kefir-apple diet. Thanks to the acidity of fermented milk drinks, it is possible to achieve effective cleansing of the body and get rid of excess weight. Therefore, it is not surprising that such a diet has many positive reviews.
It is no coincidence that apples have become the basis of diets. The average fruit contains only 90 kcal. Thanks to this, you can eat 1 kg of apples every day and not be afraid of weight gain. Even with full saturation, the total energy value of the diet will still be minimal. It is almost impossible to get many calories by eating apples.
In addition, the fruits contain large amounts of glucose and fructose. This helps you not feel cravings for baked goods or sugary foods. People who go on apple diets can lose from 1 to 10.5 kg of excess weight.
Of course, many people find it difficult to eat apples alone for several days. That is why it is worth periodically organizing fasting days on these fruits. They are allowed to be done 1-2 times a week.
This diet is especially useful for people who have intestinal dysfunction. Apples help improve peristalsis and help relieve constipation. This nutritional option helps accustom the body to the process of fat burning and self-cleansing.
How to live for two weeks on apples
You can’t eat apples alone for two weeks! The apple mono-diet for 14 days is a myth. Such an experiment is dangerous not only for health, but also for life.
Nevertheless, with the help of this fruit and additional ingredients, you can lose 7-10 kilograms in such a short time.
There are different recommendations. Let's look at the most “tasty” of them.
Features of the apple diet
If you take into account some of the features of the apple diet, you will be able to make weight loss more effective and avoid health problems. Before starting a diet, you should spend several fasting days on apples and assess your health.
It is important to consider that disturbances in the functioning of the stomach can provoke digestive abnormalities and discomfort. It manifests itself in the form of a feeling of heaviness, gas formation, and heartburn. If such problems arise, you should choose a different weight loss method or try to remove excess acid.
For this, it is recommended to use baked apples rather than fresh ones. To prepare a healthy product, you should cut off the top part, remove the core, pierce the fruit with a toothpick and bake in the oven for 20 minutes. This will help preserve nutrients and neutralize acids.
Apples are prohibited from being consumed uncontrollably. You can often find recommendations for consuming 2 kg of fruit per day. This is too much and will not help you lose weight. The classic apple diet allows for the consumption of 5-6 apples per day. In combination with other products, you should eat no more than 3-4 fruits.
It is forbidden to lose weight on apples for too long. Therefore, people who plan to go on a diet for more than 3 days should additionally introduce fermented milk products into their diet - yogurt, kefir, cottage cheese.
If you are planning physical activity in addition to your diet, you should eat apples half an hour before the start of your workout, and not after it. After completing sports activities, you should drink a glass of kefir.
Mechanism of action
- Pectin is a polysaccharide that is called the body’s natural nutritionist.
- Fiber is a food component necessary for normal gastric microflora.
- Potassium improves the functioning of the cardiovascular system.
And all these three substances that promote weight loss are found in huge quantities in apples. When choosing a diet, get ready for the fact that from now on everything will work towards weight loss:
- digestion is normalized;
- cholesterol levels will decrease;
- hypovitaminosis is eliminated - one of the causes of excess weight;
- the body is cleansed of waste and toxins;
- metabolism proceeds unhindered;
- appetite is suppressed, since apples have a low glycemic index and the body will process them for a long time.
As a pleasant bonus, the diet will improve heart function, reduce the risk of tooth decay, increase immunity, normalize the functioning of the thyroid gland, and help cope with prolonged depression.
Keep in mind! 2/3 of the fiber contained in apples is in the peel. Therefore, you should not clean them to achieve effective weight loss.
The benefits of the apple diet
The benefit of the apple diet is that the fruit contains many vitamins, microelements and other valuable substances. Thanks to this, they allow you to achieve a positive effect on the functioning of the body. Apples contain vitamins B, C, P, A. The fruits are also rich in calcium, iron, and magnesium. They contain pectin, sodium, copper, and potassium.
Fructose and glucose present in fruits help maintain normal blood sugar levels. Therefore, they help avoid cravings for sweets.
Apples are considered low-calorie foods. Nutritionists advise choosing medium-sized fruits. They should be washed well before use. However, the fruits should not be peeled. It contains many valuable components.
The key advantage of the apple diet is its safety. It is suitable for almost all people and helps saturate the body with vitamins and microelements. Within a week you will be able to get rid of 2-5 kg. At the same time, it is necessary to take care of the correct exit from the diet so that the weight does not return back.
How to lose weight with apples
For a fruit diet to be effective, you should give up junk food: fast food, baked goods, fatty and refined foods, sugar. Eat fruit, fruit puree or freshly squeezed juice before meals. This will fill your stomach, eat less, and reduce the overall calorie content of one meal.
After eating, apples are eaten 1.5-2 hours later to avoid fermentation.
Nutrition rules
To lose weight, choose sour or sweet and sour fruits. Sweet varieties have more calories. Drink at least 2 liters of pure natural water. It is necessary for the dissolution of fiber, fills the stomach, relieving hunger pangs, and removes toxins from the body.
The fruits of the apple tree fill you up for a short time, and then increase your appetite, so you need to eat often, but in small portions. The last meal should be no later than 4 hours before bedtime.
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How to eat apples for weight loss
- With peel . By cleansing it, you get rid of insoluble fiber, many vitamins, and minerals.
- Sugarless . After some time, after switching to proper nutrition, your taste buds will clear and you will begin to taste the sweetness of fruits.
- With butter or sour cream . Some vitamins are better absorbed in the presence of fat. Add half a teaspoon of healthy unrefined oil (linseed, olive) or sour cream to the grated apple.
- Baked . This is an option for people suffering from intestinal disorders.
Disadvantages of the Apple Diet
The main disadvantage of the apple diet is that it is difficult to tolerate psychologically and provokes breakdowns. As a result, people eat a lot of high-calorie foods. All this is evidence of a lack of nutrients and stress. Apples cause a feeling of hunger, and therefore there is a risk of eating excess foods.
After completing the diet, it is forbidden to eat as before. Otherwise, the kilograms will quickly return. The body, which was in energy-saving mode, will begin to regain what it lost.
During the diet, you should avoid physical activity. If you exercise without enough protein, you run the risk of losing muscle tissue rather than burning fat. There is also a threat of loss of strength and general weakness.
The apple diet for weight loss is contraindicated during pregnancy and lactation. It cannot be observed in case of diseases of the digestive system. The acid present in apples can cause gastritis or ulcers. At the same time, excess fiber causes flatulence and pain.
Contraindications
Despite the consumption of baked fruits, the presented diet is contraindicated for persons with gastrointestinal diseases, as well as in the presence of high stomach acidity. Even if you have not noticed any symptoms of such diseases, you should consult a doctor and undergo a full examination to avoid problems with internal organs. Don't follow a weight loss diet if you don't like apples - it won't lead to positive results. A woman should enjoy losing weight, and not suffer from eating foods she hates.
Video
https://youtu.be/5cv0AQI3uV4
Allowed and prohibited foods on the apple diet
When following the apple diet, it is not recommended to consume any other foods other than apples. With a less strict nutritional system, you can include fermented milk products, crackers, lean meats and fish in your diet. Be sure to drink enough liquid.
In any case, prohibited foods on the apple diet are:
- alcohol
- sweets;
- bakery;
- fatty meats;
- fast food;
- sausages and smoked meats.
Apple diet: menu for 3 days
A three-day diet helps you lose 2 kg of excess weight. This diet allows for the consumption of apples in unlimited quantities. This nutrition system can be used not for 3 days in a row, but as fasting days. They should be arranged every other day.
In this case, it is recommended to alternate regular days and apple days. In the first case, you can eat your usual foods. Fasting days help you get rid of 1.5 kg of excess weight.
The apple diet menu for weight loss for 3 days is as follows.
First day
- Breakfast:
may consist of 3 pieces of apple and 1 spoon of cottage cheese. - Lunch:
You should eat fish salad with lemon juice. - Snack:
you can use 1 apple and 100 g of cottage cheese. - Dinner:
you should eat 2 sandwiches with cheese and apples.
Second day
- Breakfast:
it is worth making a vitamin composition based on chopped apples, raisins, and 30 g of oatmeal. This mixture needs to be poured with 150 ml of low-fat milk. - Second breakfast:
when the feeling appears, you can eat 1 apple. - Lunch:
It's worth making a pancake. To do this, you need to take 30 g of flour, 6 tablespoons of low-fat milk and 1 egg. Fill the finished pancakes with apples. - Snack:
You can eat 1 apple and 100 g of low-fat yogurt. - Dinner:
rice porridge is suitable. You should put a piece of apple and banana in it.
The third day
- Breakfast:
may consist of 1 piece of black bread and 1 apple with low-fat cottage cheese. - Second breakfast:
you should drink a vitamin cocktail of low-fat kefir and an apple. To improve the taste, you can add cinnamon and lemon juice to the drink. - Lunch:
May include chicken breast with applesauce. - Snack:
You can eat an apple. - Dinner:
May consist of a healthy salad. To prepare it, take 1 apple, 2 carrots, 1 small spoon of raisins. Low-fat cream is used as a dressing.
This diet helps you quickly lose weight. It is considered quite soft. By following this nutritional system, it is possible to avoid vitamin and mineral deficiencies.
The main disadvantage of nutrition is the presence of contraindications. This diet is prohibited for certain pathologies of the digestive organs.
Apple diet: menu for 7 days
There is also an apple diet for 7 days. To do this, you should follow approximately the following menu.
Day 1 – apple.
For breakfast you should eat 2-3 apples and some nuts. For lunch, make a salad of apples, parsley, green onions and egg whites. You can use natural yogurt or a small amount of olive oil as a dressing. For dinner you should eat 3 medium apples. With normal metabolism, you can lose 1 kg on the first day.
Day 2 – rice.
For breakfast, it is recommended to eat 3 apples and a handful of boiled rice. For lunch you should peel 3 apples, cut them and pour boiling water over them for 30 minutes. Add lemon juice and zest. Pour the resulting puree over the cooked rice. For dinner you should eat a serving of boiled rice without salt. At this stage, you will be able to get rid of 1.5-2 kg.
Day 3 – cottage cheese.
For breakfast you should eat 2 apples and 100 g of low-fat cottage cheese. However, it is not recommended to use sugar. For lunch, cut the apples into small pieces and sprinkle with lemon juice. Then mix low-fat cottage cheese with nuts, honey and apples. For dinner you should eat 100 g of cottage cheese. On this day you can lose 2 kg.
Day 4 – carrot day.
Breakfast can consist of a salad based on 2 carrots and 1 apple. It should be seasoned with olive oil. For lunch you should eat the same salad. However, it is recommended to use honey instead of olive oil. Lemon zest is worth using as a spicy additive. For dinner, bake 2 apples in the oven. Add 1 small spoon of honey to the center of each of them. At this stage you will be able to lose 2 kg.
Day 5 – beetroot and carrots.
For breakfast you need to make a salad of 1 large carrot and beetroot. It should be seasoned with olive oil. For lunch you need to cook oatmeal and add grated apple to it. You can also make a salad with boiled beets, carrots and eggs. For dinner you should eat 2-3 carrots with brown sugar or honey. At this stage you will be able to lose another 1 kg.
Days 6 and 7.
At this stage the first 2 days should be repeated.
During the diet, be sure to drink a lot of water. It is also acceptable to drink green tea or herbal infusions. You will have to give up coffee. However, fresh juices and berry compotes are allowed.
To achieve good results and not gain weight, you should not immediately switch to your usual diet. Regular dishes should be introduced into the menu gradually. At the same time, nutritionists advise giving preference to low-fat fermented milk products, fish, vegetables and fruits. For prevention, you can arrange a fasting day on apples once a month.
Dietary recipes
The diet of apple weight loss methods is poor, so many people feel hungry. To make it easier to follow the diet and not break halfway, you are allowed to sometimes treat yourself to goodies, for example, pie or fruit baked with cottage cheese. The main thing is to remember that you need to do this not every day, but once during the entire period of losing weight. Otherwise, you won't be able to lose those extra pounds.
Baked apples with cottage cheese
Baked fruits contain more fiber than raw ones, so they are healthier for weight loss and should definitely be included in the diet menu. This recipe requires cottage cheese; it should be used with a minimum percentage of fat content. You can eat baked fruits with filling either hot or cold, and it is recommended to serve them sprinkled with nut crumbs.
Ingredients:
- apples (sour varieties) – 3 pcs.;
- cottage cheese – 0.3 kg;
- egg – 1 pc.;
- honey – 1 tsp;
- vanillin, cinnamon.
Cooking method:
- Wash the fruits, cut out the core, leaving the bottom.
- Combine the remaining ingredients and beat with a whisk.
- Fill the apples with curd mixture and place on a baking sheet.
- Bake in the oven for 20–30 minutes at a temperature of 150–180 °C.
Flourless oatmeal apple pie
To diversify your apple menu for dessert, you can bake a delicious, aromatic pie with oatmeal. The dish is dietary because it does not contain sugar and flour, which are present in regular baking recipes. The sweetener of the delicacy is stevia, and the dough thickener is three types of bran. This apple-oat pie is a dietary version of the well-known charlotte.
Ingredients:
- apples (sour varieties) – 5 pcs.;
- egg white – 3 pcs.;
- kefir (1%) – 0.3 l;
- water – 0.2 l;
- stevia (honey), bran (oat) – 1 tbsp. l.;
- bran (rye and wheat) – 3 tbsp. l.;
- vanillin, cinnamon.
Cooking method:
- Beat the egg whites with a whisk, mixer or blender until thick foam, melt the honey.
- Mix kefir with water, soda, vanilla and bran. Add honey, protein mass, mix again and let it brew for a quarter of an hour.
- Wash, peel, finely chop the fruits and place on the bottom of the baking dish. Sprinkle with cinnamon and pour the batter on top.
- Bake the apple pie for 30–40 minutes at 180–200 °C.
https://youtu.be/sfaw6ceHXXQ
Apple diet: reviews from nutritionists
According to numerous reviews from nutritionists, the apple diet is highly effective.
- Marina Sergeevna:
“Before following this nutritional system, you need to understand that any mono-diet poses serious stress to the body. The apple diet does not replenish the body with fats and proteins. Therefore, when choosing such a diet, you need to be careful.” - Elena Nikolaevna:
“The apple diet is highly effective. However, following such a diet can cause loss of strength and digestive disorders. Therefore, you need to lose weight this way only after consulting a nutritionist.”
The apple diet is an effective method for losing weight. There are many options for this diet, each of which has its own advantages and disadvantages. This allows each person to choose the best option.
