Apple diet: detailed menu for each day, recipes

For such weight loss methods as the apple diet, one should prepare not only physically, but also psychologically. In particular, for the fact that it is quite strict and monotonous, which may cause difficulties. Any version of a detailed menu for each day confirms this opinion, but it should not take a person who wants to lose weight by surprise.

The menu depends on the duration; in addition to a simple apple diet, gentle versions are offered, with the inclusion of additional ingredients. They are easier to tolerate, but less effective in terms of weight.

As an example, let's look at the express version of the menu for 3 days.

• 1 day (4 meals a day)

Egg omelette (2 pcs.), 100g black bread, apple.

Apple.

Vegetable and citrus salad, 200g steamed fish, apple.

Cottage cheese with yogurt (both products are low-fat), apples.

• Day 2 (5 doses)

Muesli with dried fruits and milk, apple.

Apple.

Omelette, bread, apple.

A portion of kefir, an apple.

100 g brown rice, apple + banana.

• Day 3 (5 doses)

Cottage cheese + yogurt, bread 100g.

Baked apples with honey and cinnamon, orange juice.

Chicken or turkey meat, apple.

Kefir.

Grate carrots, apples, 50g of cheese, add raisins and yogurt.

Following this diet for 3 days helps to lose 3 to 5 kg of weight. This is an excellent result for such a time, and the diet is not as difficult to tolerate as a purely apple diet, without hearty foods.

Apple diet for 2 days

It is inconvenient to call the super-short apple diet for 2 days a diet. Rather, these are fasting days, practiced not only by those who are overweight, but also by people of normal weight who want to cleanse the body and correct their figure.

• The apple diet removes toxins and accumulated waste that are present in all people, including those leading a healthy lifestyle.

The only difference is in the quantity and speed of their accumulation. It is useful for everyone to periodically carry out the apple diet or a similar program in order to gently improve metabolism. The express version will be needed before an important event to urgently get your figure in order and look "one hundred percent". The real weight loss is up to 2 kg.

• In addition to apples, eggs are included in the diet. This is explained by the interesting fact that people who eat eggs for breakfast lose two-thirds more weight than others.

And one more fact. It turns out that the dietary properties of eggs depend on the degree of heat treatment. The longer you boil or fry them, the harder they are to digest in the stomach. If soft-boiled eggs are digested a little longer than an hour, then hard-boiled or scrambled eggs - up to 3 hours.

• That's why hard-boiled eggs are included in dietary rations.

The diet for two fasting days consists of apples, eggs (up to 5 per day), coffee, water, vegetable salad. In extreme cases, you can allow yourself a slice of bread. A big plus is the absence of hunger. Satiety is provided, of course, by eggs, which contain enough nutritional components - both in the whites and in the yolks.

Apple Diet for 3 Days

A low-calorie diet on apples for 3 days helps to quickly improve the figure, not much spoiled by extra pounds, at a time when there is no time for gradual weight loss in reserve. The most popular among fruits, that is, apples, cleanse blood vessels and digestive organs, affect fat deposits in the direction we need.

• The apple diet that we will be discussing includes apples and kefir.

The proportions are as follows: 0.5 glass of drink per 1 fruit. Such dosages are calculated for 5-6 times a day. When thirsty, drink as much water as you want. If you don’t feel like drinking, make do with the amount of liquid contained in juicy fruits and fermented milk drink. The accumulated liquid is excreted, taking with it excess weight and toxins.

• Another three-day version of the apple diet is losing weight with the help of fresh juice.

The diet is effective, it gives a weight loss of 3 kg, but it is very strict: nothing except juice can be consumed on these days. Another condition is strict adherence to the time regime. The first portion of 200 ml must be drunk at 8.00, the second - at 10.00. The remaining 5 glasses - every two hours; the last portion should be consumed at 20.00. At the end of the procedure, it is recommended to take a bath without using hygienic cosmetics.

• Honestly, following this diet requires either incredibly strong motivation or willpower - combined with a love of apple juice.

Some people start having headaches, stomach discomfort and an irresistible desire to eat something specific on the second day. In this case, there is no need to show miracles of heroism; it is better to simply interrupt the diet, no matter how noble its purpose.

Apple Diet for 5 Days

If you want to lose weight with the help of the 5-day apple diet, be patient. And may your love for apples help you with this, because without it, you won’t see success. You can’t force yourself to eat a lot, and the apple diet involves eating a lot of these fruits.

• The first day of the apple diet you eat only apples, only one and a half kilos in three meals.
• The second day's lunch is more varied: the menu additionally includes salad, 2 carrots, a quarter of an onion. And of course, an apple. Breakfast and dinner are unchanged.
• The morning of the third day is unexpectedly filling: it includes a piece of poultry, bread. Lunch and dinner are the same as yesterday.
• The fourth day begins with ham and bread. The lunch menu includes fried chicken or beef and a vegetarian salad. Dinner is traditionally apple.
• The fifth day begins with a boiled egg and bread. Lunch is a salad, boiled vegetables with beef, chicken. We remind you that each meal includes apples, and dinner of this day completes the diet by eating apples in unlimited quantities.

All days you should maintain a drinking regime: drink enough water, juices. After completing the program, include non-dietary products gradually, not all at once and in small quantities.

Apple Diet for 7 Days

Those who want to be in shape, feel comfortable physically and mentally pay attention to the apple diet for 7 days. This is the best of the autumn diets, especially for those who love these fruits and, thanks to the apple diet, can combine business with pleasure. And the result will be excellent - minus 7 kg in 7 days.

• The essence of the weekly apple diet is simple: during this time you eat only apples.

The only variety that you can allow yourself is taste, that is, you are allowed to take fruits of different colors and flavors. How much this “relaxation” helps to overcome monotony is a rhetorical question. The same applies to drinking: in this version of the diet, only water appears. No coffee-tea-cappuccino, herbal and green drinks!

• Coffee lovers probably won't like it, but maybe they'll realize that life without the invigorating drink also exists?

However, there is good news. For those who feel too much discomfort, it is allowed to add a little rye bread, 50g of meat per day, a serving of green tea. Experts emphasize that the first two days are the hardest. Then the body adapts, and the state of health improves.

In addition to weight loss, the apple method helps cleanse and enrich the body with iron and folic acid. Thanks to the received components, the skin, especially women's, becomes younger and fresher.

Apple diet for 9 days

Not every method that includes apples can be confidently called an apple diet. This is a mono-diet, where, logically, other ingredients do not prevail, but complement the apple diet.

• Let's consider one of the options of the apple diet for 9 days, in the diet of which there is low-fat kefir. The maximum weight loss of 9-day nutrition according to this scheme is 9 kg.

Unlike short-term versions, the nine-day diet requires a gradual exit. Because a sharp transition to high-calorie and nutritious food is harmful to the body, and can also quickly return the hated kilograms "to their place".

The system in question is three three-day cycles according to the “kefir-apples-kefir” scheme. The daily norm is 1.5 liters of the drink on the first and last 3 days, 1.5 kg of fruit on the fourth, fifth, sixth days. Unsweetened tea and coffee are allowed to maintain water balance. The cyclicity is explained by the fact that kefir and apple days affect the process differently, and alternation is more effective:

• Kefir regulates intestinal microflora and helps restructure the body into a heat-burning mode.
• Apples satisfy appetite and cleanse the gastrointestinal tract.

Separate nutrition, experts believe, is more beneficial for weight loss and health than combining products from different groups. Although with such a low calorie diet, it would be strange not to lose weight within 9 days. What is the best way to eat?

• Kefir is drunk in small doses. It is psychologically useful to eat with a spoon, enjoying and prolonging the pleasure.
• Eat 1 apple in six sittings. The taste is optional and also depends on the acidity level of the stomach.

Due to actual malnutrition and possible exacerbation of chronic diseases, such diets are recommended to be taken in a hospital, under medical supervision. You should be especially careful when exiting the diet. This is a long process, also taking 9 days, but if properly organized, it guarantees the preservation of health and the results achieved by severe abstinence from food temptations.

Apple Diet for 10 Days

Depending on your body type, weight and metabolic characteristics, a 10-day apple diet can help you lose 5–10 kg. Its advantages include eliminating visible signs of excess weight (edema, cellulite), developing skills for eating small meals, and being budget-friendly.

• The downside of various modifications of apple diets is that they are not suitable for people with chronic digestive, kidney and liver problems.

The diet for the ten-day period is alternating: the first and all subsequent odd days are spent practically on apples; on the second and every other day, the menu is expanded to include dietary protein products.

The unpaired days of the 10-day apple diet include baked and fresh fruits plus a portion of kefir at night. Paired days are more varied:

• Breakfast – 200g of cottage cheese + half an apple baked with cinnamon.
• Lunch – a serving of kefir.
• Lunch: chicken fillet stewed with apples.
• Snack - fresh apple.
• Dinner – 250g of fish or seafood.

This system recommends physical activity: walking, yoga. After completing the diet, it is recommended not to abuse calories and the amount of food. To prevent increased appetite, you need to eat an apple or drink a glass of water before each meal.

Apple diet 2 weeks

It is not for nothing that the apple diet is considered affordable and safe. After all, apples are always on sale, and many people even have them in their own cellars. The risks are minimal, because the product is familiar and well accepted by the body. It is no coincidence that versions of various durations have been developed, including a 2-week apple diet. On such a diet, you can lose up to 10 kg of weight in 14 days.

• Whether everyone needs such feats is another question, and each person must decide this personally.

Apples were chosen due to the presence of components that reduce the caloric content of any products entering the body. They write that nutritionists have recently discovered these substances and were even able to calculate their properties in numbers: thus, 2 green fruits in an apple diet are able to "neutralize" 100 kcal.

The apple menu of the first week is very strict: only 1-2 kg of fruit and 1.5 liters of water are consumed daily. By days, it looks like this: days 1, 2, 5 - one and a half kilos, days 3, 4 - 2 kg, the remaining days - 1 kg.

The second week should consolidate the achieved success. Meals are five times a day, the menu is similar, but kefir and green tea are added. Each of the five meals should begin with an apple, and after half an hour drink 100 ml of kefir. Other drinks should not exceed 1.5 liters.

Apples are eaten fresh, baked or mashed, which are especially useful for dinner. You also can’t think that their quantity is unlimited. 1.5 kg is the optimal portion of fruit for this method.

Apple diet for 1 month

No matter how useful ruddy apples are, a purely apple diet for 1 month is clearly too much. It is unlikely that anyone is seriously ready to follow such a regime, and if they try, they will not “last” because the body will definitely resist. It will remind you that it needs not only vitamins and minerals, but also proteins, fats, specific nutritional components. Therefore, a long-term apple diet certainly includes other products.

• It is better to entrust the planning of a month-long apple diet to a competent nutritionist.

He will definitely include all the groups of healthy products in the menu and warn about the inadmissibility of useless or harmful food, which is more than necessary on the shelves of modern stores. It should be said that apples are not necessarily "just picked in the garden". That is, fresh. Baked ones, with cinnamon or honey, in the form of puree, which is used as a sauce for side dishes or an additive to cottage cheese, are very useful.

• The daily menu of a person who wants to lose weight includes fish, lean meat, and dairy dishes. Eggs, vegetables, and black bread are allowed.
• The following are prohibited: canned goods, including those with salt, sweets, delicacies and fast food, alcoholic beverages.

Having decided on a month-long diet, you should be prepared for a deterioration in your health in the first few days. Then, around day 4, it gets better. If the discomfort does not go away, but worsens, it is better to refuse to continue and find a more acceptable option.

Recipes

Simple recipes are a characteristic feature of apple diets. Baked apples with cinnamon, grated or chopped salad ingredients – that’s all the processing. Or just a washed unpeeled apple, which is present in every version of the apple diet.

• Apple puree is made from peeled fruits cut into slices. They are poured with boiling water, grated lemon zest and juice are added. This puree can be poured over boiled rice.

The sliced apples are mixed with cottage cheese. The dish is ready to eat.

Grated apple and carrot are mixed and a little olive oil is added. The same apple is added to oatmeal, yogurt, rice.

To avoid getting tired of apple nutrition, choose varieties with different tastes. Some methods insist on eating green, sour fruits that contain fewer sugar components. Others do not emphasize the color and composition, but the quality and variety of fruits.

Diets often talk about apple juice. It is clear that it should be a freshly prepared natural drink from juicy ripe fruits. It is best to make the juice yourself, before drinking or no later than a few hours after squeezing.