Apple diet: essence, benefits, results

The name apple diet is quite consistent with the essence. This is a weight loss technique in which apples are necessarily present in the diet, in some versions - additional ingredients, and from drinking - ordinary or mineral water. The apple diet is popular due to its effectiveness and a huge number of versions, from which everyone can choose the most convenient for themselves.

What are the best apples to eat on a diet?

The variety of fruit in an apple diet does not matter. That is, any varieties and their combinations are effective, so losing weight is not necessary to bother about which apples are best to eat on a diet. However, in some articles, green varieties of sweet and sour taste are called the best for the diet.

Like other mono-diets, apple has features and time limits. It is also proposed such an option as a fasting diet on apples every two weeks. And if this method is perceived by the body, then losing weight is easy to switch to longer options. But do it without overzealousness, since prolonged mono-diets present many risks and dangers.

If the question of which apples are better to eat on a diet is related to the way they are processed, then here the answer is the same: different. Fruits are not only eaten fresh, by the way, with a skin, under which there are many useful substances, but also baked, prepared salads, mashed potatoes and smoothies. The restriction applies only to the amount, this condition is scheduled by day in each version of the diet.

Pectin, as the most important component of apples, acts like a sponge: it absorbs excess fats and carbohydrates, quickly and safely rids the body of ballast. At the same time, surprisingly, substances useful for life remain in the body.

How many apples can you eat on a diet?

Apples are a unique fruit and in moderation provide invaluable health benefits. The body perceives them so easily that the very first food that is offered to the baby after mother's milk is the juice and puree of these fruits. It is not surprising that an apple diet is a natural way to heal, cleanse, and renew the body.

• Does this mean that the more fruits you eat, the faster all this will happen?

Nutritionists have calculated how many apples you can eat on a diet. The starting point is the amount of sugars, which in a medium-sized fruit is 10 g. The daily norm of glucose is 50g. A simple one-step math problem has the answer "5 apples". This is maximum. And with that version of the apple diet, which includes cereals and flour dishes, it recommends limiting yourself to three fruits.

If we are talking about a “clean” seven-day technique, then the layouts are as follows:

• on the first and second days they eat 1.5 kg each;
• the next two days - 2 kg each;
• fifth day - again 1.5 kg;
• finally, the portion is reduced to 1 kg.

That is, at first the portion increases, then decreases.

All varieties are suitable for dietary nutrition, but some experts prefer green ones. Due to the fact that they have less sugar and dyes, which cause an allergic reaction.

An apple at night with a diet

During a diet on apples, in just 5–10 days, it is really noticeable to improve the figure. The best time for this is the second half of summer and autumn, when various varieties ripen, and the maximum of useful components is concentrated in the fruits. With this technique, the daily portion is divided into several doses, including for the evening. A one-day unloading apple diet also does not prohibit eating fruits in the evening. This is, among other things, an attempt to muffle the appetite provoked by the lack of food during the day. Such a day is held once a week or a decade.

Regarding apples at night with a weight loss diet in other ways, for example, through fractional nutrition, there are different opinions. Some experts believe that a late apple snack is undesirable. Since fruits contain sweet ingredients, if eaten at night, they will turn into body fat. To avoid this, you can combine an apple with a protein product, for example, kefir. It satisfies hunger and supplies proteins.

• Other nutritionists do not forbid savoring apples for bedtime. It is believed that this is better than suffering from insomnia caused by hunger and rumbling in the stomach.

As a rule, apples do not harm healthy people in any quantity. But, like other mono-diets, apple is not suitable for everyone, and sometimes it can have sad consequences. If you have health problems, without consulting a gastroenterologist, it is not recommended to change dietary regimens - neither for therapeutic nor for aesthetic purposes.

Apples on the Dukan Diet

Everyone knows that fruits, including apples, should be on the table every day. Even children know that they have a lot of iron. Apples are also rich in substances indispensable for the body, have an excellent taste and are useful not only fresh, but also dry, baked, crushed, processed. If you ask what to eat to lose weight, you will get an instant answer: it's apples. They are able to feed so that the weight does not increase, but decreases. It is no coincidence that nutritionists offer many apple diets to normalize weight.

• There are fabulous fruits in other diets, including protein ones.

Apples are also present on the Dukan diet, but not from the first days. Because Mr. Dukan considers not all fruits to be equally useful in the dietary sense of the word. Those that contain a lot of carbohydrates do not contribute to weight loss. Even in special apple diets, preference is given to less sweet fruits.

Apples are gradually included in the Dukan diet at the stage of consolidation, when the result is consolidated. In addition to them, citrus fruits are desirable in the diet, which promote an active metabolism. In the stabilization phase, apples, watermelons, kiwi, pears, raspberries, strawberries are useful. They are eaten once a day, until noon.

Indications

A special diet on apples is used in several cases, if there are indications for the appointment. They are the following:

• obesity;
• atherosclerosis;
• hypertension;
• cardiosclerosis in overweight people.

The apple diet is also effective in blunting nicotine addiction in people who decide to quit smoking.

General information of the apple diets

Apples contain a whole range of minerals, vitamins, pectins, fructose, glucose, folic acid. Scientists say that just one fruit per day prolongs life and rejuvenates the skin. Is it any wonder that nutritionists have paid attention to the valuable properties of popular fruits and have created a huge number of diet options where apples are the main product. The classic version is seven days.

The essence of the diet is that the menu contains only these fruits and water.

Variety, color of the fruit does not matter. The rest of the food in a strictly apple diet is excluded. With a seven-day diet on apples, the number of fruits is as follows:

• the first two days - 1.5 kg each;
• 3-4 days - 2 kg each;
• Day 5 - again 1.5 kg;
• the remaining 2 days - 1 kg each.

Every day of this period, you should drink two liters of water. On the 4th and 7th days, you need to weigh yourself. Ideally, in a week the weight should decrease by 7 kg, the minimum plumb line is 5 kg. The difference between the indicators is caused by the individual characteristics of the person.

During the diet, it is recommended to reduce physical activity, go to bed on time and get enough rest. In a word, save energy.

Hard apple diet

A rigid apple diet means a system of rapid weight loss: up to 10 kg per week. Those for whom a week is a long time choose the minus 5kg version in 5 days.

A lot has been said about the beneficial properties of these fruits, they are the key to the effectiveness of any of the apple diets. In addition to purely dietary problems, apples help saturate the body with vitamins, and this increases immunity, endurance, and performance.

• It is no coincidence that everyone eats apples, almost daily, including people who never resort to special diets, on apples or on other products.

A rigid diet works because apple pectin helps active digestion of food, cleanses the body of toxins and toxic components, and normalizes intestinal microflora. It helps to prevent the consequences of excessive intake of carbohydrates, which cause weight gain.

• With a rigid system, a person consumes only apples. To comply with such a regime, a healthy stomach and a strong will are needed.

You need to drink a lot, and the only pleasure you can afford is two rye crackers a day. You can drink, in addition to water, green and herbal teas.

• Completing a diet week is also not easy. Breakfast should be apples, which someone can no longer look at, then move on to vegetables, porridge and kefir at night. Protein food is allowed only the next day.

Before you stop on the apple method of losing weight, you need to consult a doctor. Indeed, in the presence of gastroenterological diseases, even the variety and taste of an apple is important - sour or sweet. And it is the specialist who will tell you which ones you need.

How much can you drop?

Q: How much can you drop? - is ambiguous. The result depends not only on the specific technique, but also on the characteristics of the body's perception of the apple diet in all its varieties. The materials on dietary topics promise 10-kilogram plummets during a tough seven-day, in fact, fasting.

• Softer versions of the apple technique lead to a weight loss of 3-5 kg.

Minus 5kg in 5 days is another motto that motivates people to choose a non-rigid weight loss system involving an increased number of apples. Even one single unloading day once a week allows you to lose weight by a kilogram and a half. And in order not to gain them again soon, it’s enough just to give up harmful ingredients in the diet.

• If such a plan is followed constantly, then the problem of excess weight will disappear without much effort.

Of course, if this problem is not caused by diseases or disorders that need to be treated not with diets, but with medications. An important point of such a plan should be a healthy lifestyle: it has a positive effect on the appearance of a person of any age.

An additional benefit of the apple diet is no less important effects than the actual weight loss and body shaping. Here they are:

• cleansing the gastrointestinal tract and blood vessels;
• enrichment with vitamins, iron, other components;
• normalization of pressure, cholesterol levels;
• elimination of problems with defecation;
• improvement of vascular elasticity.

Apple diet for weight loss 10kg per week

The high effectiveness of the apple diet is explained simply. Nutritionists have found that pectin, which is rich in these fruits, has excellent dietary properties. It actively absorbs fats and carbohydrates, bringing them out of the body. Thus, with an apple diet, the extra calories that enter the digestive system do not have the opportunity to create fat reserves and increase weight.

Pectin is also able to remove harmful components without affecting vitamins, minerals and other beneficial compounds. Therefore, during the apple diet for weight loss by 10 kg per week, the body is cleansed, but does not suffer from a lack of vital components.

For convenience, each day is named according to the priority product.

• 1.Apple

For breakfast - grated apples 2-3 pieces, with the addition of nuts and lemon juice. For lunch, mix grated fruit with egg white, parsley and onion, season with yogurt or olive oil. Dinner consists of 3 whole fruits.

• 2. Rice

The menu includes rice and apples. A handful of boiled cereals can be mixed with fruits or eaten separately, it depends solely on tastes. At lunch, the same portion of rice is served with applesauce mixed with grated zest and lemon juice. Dinner - the same rice without additives.

• 3. Curd

100g cottage cheese with apples (separately or together) is breakfast. At lunch, the same, plus crushed nuts and a spoonful of honey. For dinner - a 100-gram serving of cottage cheese.

• 4. Carrot

For breakfast - a salad of 2 carrots and an apple with olive oil. The same for lunch, but instead of butter - honey and grated lemon zest. Dinner - 2 baked apples with honey.

• 5. Wet beetroot

Boil, grate, season with oil one root crop - this is a fortified breakfast. For lunch, the same salad plus cut a boiled egg. The second dish is oatmeal with an apple. For dinner, a salad of fresh carrots with honey is served.

The last two days, the menu of the first and second days is repeated. Each day of such nutrition leads to a decrease in weight by 1 kg or more.

During the dietary period, be sure to drink a lot - water, healthy decoctions, berry compotes and natural juices. It is advisable not to drink coffee. If you feel hungry, nutritionists allow you to eat more apples, but nothing else.

Apple diet during pregnancy

It is hardly advisable for a woman in a position to resort to too strong restrictions, characteristic of some diets. With too rapid weight gain, the doctor may prescribe an apple diet during pregnancy in any month. More or less strict - this is at the discretion of the doctor and taking into account the wishes of the patient. It goes without saying that a pregnant woman should not be engaged in amateur activities in matters of health.

With a slight excess of weight, an unloading version of the apple diet will come in handy, when a woman is recommended to eat a kilogram of fruit per day. Two such days may be needed if excess weight still worries the specialist.

Apple diet-unloading is as follows.

• A kilogram of fruit is divided into five servings.
• They eat fresh apples for breakfast.
• The second breakfast is grated fruits plus 5 g of oil.
• For lunch - a salad with the addition of celery root and parsley leaves.
• Snack - fresh apples or smoothies.
• For dinner, dried apricots and prunes are added to the puree.

According to nutritionists, soaked apples should be present in a small amount in the diet of expectant mothers. Especially to taste sour fruits in the first trimester, as they contribute to the suppression of the manifestations of toxicosis, characteristic of this period. The specific taste helps block nausea and promotes appetite. In the last trimester, this product is undesirable, as it causes swelling.

Benefits

Apples contain many phytochemicals, including quercetin, catechin, phloridzin, and chlorogenic acid, which are powerful antioxidants. The phytochemical composition of apples varies greatly between different varieties of apples, and small changes in phytochemicals are also observed during ripening and fruit ripening. [1]

The popular apple diet is considered an effective and inexpensive method for weight loss. Due to the variety of varieties available on the market, the apple diet is not as monotonous as it seems at first glance. The benefit of the apple diet is that it is easily tolerated, especially by adherents of light food.

The advantages of the technique on apples are short-term and safety. Almost everyone can use this diet to reduce weight and improve digestion. Due to the rich composition, the body is saturated with a number of vital components. But to say that it is easy and simple to pass it is an exaggeration.

• It is difficult for many to even imagine the need to live for a whole week only on fruits, albeit of different varieties, colors and tastes. The situation is complicated by the fact that apples tend to increase appetite.

So, exceptionally healthy people, with strong will and motivation, are able to hold out for several days only on apples. For the rest, there is a less rigid option that allows you to combine apples with low-calorie foods: kefir, cottage cheese, carrot juice, green tea, chicken fillet, veal, fish. Every day is a separate product, it is consumed once a day.

The apple diet helps to lose weight, at the same time cleanse the body of poisons and toxins, bring back to normal not only the figure, but also the metabolism.

What can and what can not?

With an apple diet, the choice of foods is poor. What you can eat besides apples depends on the modification of the apple diet. It can be other fruits, various vegetables, kefir, eggs, black bread, nuts.

An important component of the diet is drinks. In our case, this is high-quality water, natural teas, in some cases - apple juice or compote.

What can't be eaten? - the question is redundant. You can, of course, list everything prohibited by the conditions of the apple diet, but it will take up a lot of space. The apple diet is a typical mono-diet, so it does not differ in variety.

Nevertheless, meticulous nutritionists call what food should not be included in the diet of those who lose weight on apples. These are all types of fats, sweet carbonated and still drinks, smoked and canned products, ice cream, cakes, sweets, alcohol, and sometimes black coffee and teas.

Contraindications

Mono-diets, including the apple diet, require a careful approach to implementation. They can greatly harm people with poor health, and then losing weight will not please at all.

An apple diet is not suitable during those periods of life when the body especially needs a complete and varied diet. These are pregnancy, lactation, sports activities, growth and puberty.

For people with chronic diseases of the stomach, fresh fruits are replaced with baked ones, if there are no contraindications for the diet as a whole.

Possible risks

Apples are an inexpensive fruit, but there are still seasonal price fluctuations and lean years. To turn the price minus of the apple diet into a plus, start the procedure in the second half of summer or autumn. Because local, "native" apples are cheaper and healthier than imported ones.

• If you love these fruits, it will be much easier for you to pass any of the apple diet options.

Although by the end of it, apples can certainly become boring. And this is a minus inherent in all mono-diets. For those who do not love them initially, due to physiological or other characteristics, it is hardly worth starting an apple diet: even one day seems unbearable for such people, and there is nothing to say about several days.

Various apples can harm people with gastrointestinal pathologies. So, with an ulcer, you can not eat sour, with gastritis - sweet apples. And in the presence of cardiovascular problems, sugar should be added to the fruits, in the amount of 100 g per 1 kg of apples.

So that acids do not irritate the mucous membrane, apples can be baked. It turns out a delicious dessert, gently acting on peristalsis and eliminating constipation, likely during a diet.

If there are contraindications, there are risks associated with the diet. This must be taken into account when planning one or another version of the apple diet. During a diet, the condition of the stomach and the level of acidity are especially important. Depending on these indicators, the method of diet on apples and the appropriate variety of apples (sweet or sour) are chosen.

• To avoid damaging the teeth with fruit acids, you should regularly rinse your mouth.

Mono-diet is often accompanied by flatulence and abdominal pain, weakness, dizziness. There is a possibility of fainting and exacerbation of existing chronic pathologies.

The apple-kefir version is accompanied by indigestion because both products have laxative and diuretic effects.

Complications

Like other monosystems, the apple diet is not an example of a balanced diet. In such a diet, there are not enough calories, fats, proteins. If the apple diet is abused, complications are possible - metabolic disorders, exhaustion, the development of digestive problems, a decrease in vitality, and depression.

When the first symptoms of such disorders appear, the weight loss program must be stopped. And in order to prevent such a complication as a return to the initial weight, after the diet you should eat moderately, more rationally than before the start of the diet.

Exit the apple diet

Properly exiting the apple diet and returning to a daily routine is an important step in a long-term program. Return to normal nutrition after the completion of the apple diet is gradual.

• It has been noticed that during a diet on apples, especially a long one, the craving for junk food weakens a little.

True, the desire to eat plenty of something tasty, but not allowed by the rules, can prevail. It should be overcome so as not to negate the achievements of the dietary period.

First, vegetables, sour-milk foods are introduced into the diet, then cereals and protein dishes. By the way, breaking the apple diet is not as dangerous as with chemical methods of losing weight. If it was unbearable, and you ate the “forbidden fruit”, do not reproach yourself with guilt and do not be upset that you need to start over. On the contrary, continue as if nothing had happened, and lose weight for health!

Reviews

People leaving reviews are very critical of the apple diet and other monorations. They warn each other about the possible deplorable consequences of unlimited eating of apples for the stomach and pancreas.

Diet on apples, few people can do it, especially if it lasts more than three days. They complain of pain in the stomach, severe hunger, dizziness.

• Some believe that beauty requires sacrifice, including food, and steadfastly follow the diet. Others, on the contrary, are sure that there are no such goals that would justify these sacrifices.

Practical people recommend a proven method - if not to lose weight, then at least keep the weight within the optimal limits. First, do not pass on and do not get carried away with harmful dishes; secondly, systematically carry out unloading on apples. It is said to relieve physical stress and psychological discomfort.

Results

The expected results of short versions of the apple diet are minus a kilogram per day. This is due to the low calorie content and abundance of fiber inherent in the apple diet, including the addition of other vegetables or fruits.

Undesirable results are likely in the presence of contraindications or non-compliance with the rules. They manifest themselves in the form of exacerbation of diseases, discomfort, weakening and dysfunctions of the body.

How to replace apples on a diet?

Compliance with long-term or frequent mono-diets can cause disgust even for the most beloved product. The apple diet is no exception. Should I look for an alternative than replacing apples on a diet?

In this regard, nutritionists give several recommendations. Apples can be blanched or baked to reduce acidity. Excess sour is eliminated, and beneficial properties are preserved. As a last resort, alternative ingredients can be used instead of the apple diet.

• Grapefruit - rich in vitamins, promotes weight loss.
• A pear is no less tasty than an apple, but contains more sugars.
• Cereal bread - do not spoil the teeth and stomach, contain few calories.
• Cabbage - saturates well, fills the volume of the stomach, supplies vitamins and fiber.
• Sour berries - include in the form of additives to salads or mashed.
• Carrots - enriches with vitamins; for their assimilation, the grated root crop is mixed with a small amount of oil.

When replacing ingredients, you should be aware that sweet fruits and berries are not as healthy as sour apples. The abundance of fructose in no way contributes to weight loss. Also, apricots, bananas, strawberries, peaches, plums, dried fruits will not be useful.

Apples have been known since biblical times, they are present in legends and myths. The serpent seduced Eve with an apple, it was it that caused discord between ancient beauties and rejuvenated fairy-tale heroines. Today, apple diets promote beauty, health, and youth. Apple diets are effective and affordable, and their diversity gives a chance to improve the figure of a person of any complexion.