Know the benefits and side effects of the Apple Diet; according to its followers, you can lose weight quickly; It is an ideal plan if you like fruit and simple menus. It is a regimen that revolves around eating at least one apple before each meal, and the promise is to lose one kilo per day.
A simple meal program, the Apple Diet is detoxifying and organized based on this fruit, rich in vitamins, minerals, essential amino acids, sugars and water, allowing you to lose weight quickly and easily.
Table of Contents
What is the apple diet?
If you want to lose several kilos in a week, the Apple Diet is an excellent alternative thanks to its healthy eating plan based on this tasty and nutritious fruit.
Some people make this diet by consuming exclusively apples at all meals for a week, but it is not recommended because an unbalanced plan can cause a strong decompensation.
Losing a few extra kilos easily and quickly is the proposal of the apple diet thanks to a much simpler plan than many imagine and with the additional advantage that toxins are also eliminated and which helps to purify the body.
How to do the apple diet
Doing the apple diet is very easy since, on the first day, it is only allowed to eat apples without a quantity limit; they should only be divided into three classic meals: breakfast, lunch and dinner.
For the rest of the following six days, the diet allows you to eat other foods besides apples, such as whole wheat bread, York ham or turkey, boiled egg, green leafy salad, and steamed vegetables, except potatoes and natural tuna.
The important thing is that this diet only includes three meals a day, but it allows you to eat apples as a snack to avoid the feeling of hunger because this fruit provides a sense of satiety.
The apple is a healthy fruit that provides the body with protein, carbohydrates, sugar, fibre and Omega 3 and 6 fatty acids. It is recommended not to extend the diet for more than seven days, during which time you should avoid the intake of meat, sweets and fats,
What to Eat on the Apple Diet
An average apple, approximately 150 grams, provides about 80 kcal and 20 grams of carbohydrates, gradually released throughout the day.
It is recommended that in this diet, the apples are eaten whole (with the peel), avoiding doing it in other formats such as juices because a large amount of the benefits it brings to the body is lost. Rich in vitamins A and C, apple peel contains beta-carotene, which is good for your eyesight.
The principles that must be followed to carry out the apple diet are elementary:
- Increase your water consumption and consume at least two litres during the day.
- At least one apple a day should be consumed.
- Increase the consumption of vegetables.
There are several types of apples, and any of them is excellent for following this diet in which the consumption of red meat will be avoided, in addition to limiting the consumption of coffee to one cup at breakfast.
Apple diet sample menu
|Breakfast||One whole apple, washed and peeled. 1 Omelette with two eggs with a bit of mozzarella cheese, without salt and with a bit of pepper. 1 Cup of coffee with sweetener and skimmed milk.|
|Lunch||One whole apple. 1 Grilled or grilled chicken fillet. 1 Serving of green leafy salad. Three tablespoons of brown rice.|
|Dinner||One whole apple. 1 Fish fillet baked with lemon. 1 Serving of steamed vegetables. One cup of low-fat plain yogurt.|
Note: For the apple diet to work, it is necessary to eat a whole apple 30 minutes before each main meal or the same thing: 1 apple in the morning, one apple before lunch and one apple before dinner.
Variants of the apple diet
There are two versions of the apple diet: the stricter that can only be done for three days, and the menu is only apples, while the other, a little broader, allows you to eat different foods.
5-day apple diet
Simple and easy to follow, this 5-day plant consumes 1000 to 1200 calories daily, increasing metabolism with the consequent weight loss.
From the point of view of its nutritional components, it is a relatively balanced diet since it includes the consumption of proteins and complex carbohydrates with a significant reduction in fat consumption.
Menus for the 5-day apple diet
|Day 1||Breakfast||Only Apples.|
|Day 2||Breakfast||Two apples.|
|Lunch||One apple. Two slices of white cheese. 1 Portion of green salad garnished with vinegar, lemon and salt.|
|Dinner||All the apples you want. 1 Vegetable salad with white cheese and tuna.|
|Day 3||Breakfast||One apple. 1 Slice of whole wheat bread with two slices of turkey ham.|
|Lunch||One apple. One serving of green leafy salad, two grated medium carrots and a quarter of chopped onion.|
|Dinner||All the apples you want. 1 Serving of steamed vegetables with white cheese. 1 Portion of grilled tuna with lemon juice. One slice of whole wheat bread.|
|Day 4||Breakfast||One apple. 1 Slice of whole wheat bread with a slice of turkey ham.|
|Lunch||One apple. 1 Serving of steamed vegetables. Two hundred grams of tuna with lemon.|
|Dinner||One apple. One bowl of whole-grain cereal with skim milk.|
|Day 5||Breakfast||One apple. One boiled egg. One slice of whole wheat bread.|
|Lunch||One apple. One portion of green salad. Grilled two hundred grams of lean meat (without fat) or chicken breast.|
|Dinner||All the apples you want.|
3-Day Apple Diet – Detoxifier
The 3-day apple diet is a strict plan that detoxifies the body and is used as a colon cleanser.
During the three days, you should only eat apples in the desired quantity; for this reason, it is considered a medium-fasting diet, but it can cause side effects due to the stomach’s poor functioning, making it challenging to re-accustom the body to the food average.
After the 3-day apple diet, it will be necessary to progressively add other easily digestible foods until the stomach works fully again.
It is also important to drink two litres of water daily, in addition to infusions such as tea or coffee, but only at breakfast.
Other variants of the apple diet
Within the apple diet, some variants are based on the number of calories in each menu. Depending on your caloric needs and the kilos you want to lose weight, you can choose between the following menus:
1200-calorie apple diet
|Breakfast||Whole apple with peel||1|
|Green tea||1 cup|
|Chicken breast fillet||1|
|Steamed broccoli||1 cup|
|Brown rice||1 cup|
|Dinner||Diced apple and salmon salad||One serving|
|1800-calorie apple diet|
|Breakfast||Whole apple with peel||1|
|Omelet with two egg whites and mozzarella cheese||1|
|Coffee with sweetener||1 cup|
|Steamed chicken breasts||2|
|Steamed broccoli with a bit of olive oil||2 cups|
|Brown rice||2 cups|
|Dinner||Salmon and green leaf salad|
|Whole apple with peel||1|
Something important is not to skip any of the meals, and if you are hungry in the middle of the morning or mid-afternoon, you can eat a whole apple and a portion of grated carrots.
Contraindications of the Apple diet
The apple diet is ideal for those who want to lose weight quickly, but like any other food, this fruit in excess can cause adverse health effects such as increased blood sugar levels.
This diet should not be followed by pregnant women, breastfeeding women and people who suffer from anxiety or stress problems because it is a somewhat monotonous meal plan; it can increase these problems.
Advantages and disadvantages of the apple diet
Like any diet to lose weight, that of the apple also has its advantages and disadvantages; so it is to know both and thus have more information before deciding to do it for a week.
However, the benefits of the apple to the body are worth making the most of. Rich in antioxidants, the apple helps reduce lousy cholesterol avoid constipation thanks to its contribution of soluble fibres that detoxify and the digestive tract and protect the stomach.
Advantages of the apple diet
- It provides a feeling of fullness, so I start a piece of apple before each meal reduces my appetite.
- It provides soluble fibre that helps reduce harmful cholesterol levels.
- Apples contain flavonoids that help prevent heart disease and stroke.
- It is a simple diet whose meals are balanced, combining proteins, complex carbohydrates, and fruits and vegetables.
- It helps reduce appetite and lose weight simply but without eliminating the muscle.
- It is easy to do.
Disadvantages of the Apple diet
- The menu can be a bit monotonous.
- It is an unattractive diet for those who do not like fruits very much.
- It does not allow you to drink coffee except at breakfast.
- It does not allow to drink sugary soft drinks.
Regarding calorie intake, apple is a restrictive diet that can cause discomforts, such as headaches or dizziness. Consuming too many apples can cause heartburn.
Benefits of regular Apple consumption
Regular consumption of apples is excellent for providing the body with the fibre it needs to promote colon health. Likewise, the apple is a fruit that contains dietary fibre, soluble in water, that helps dissolve salts and sugars stored in fat.
Pectin is mainly found in the apple’s skin, so eating the apple without peeling is always recommended. At the same time, the cellulose contained in this fruit helps to detoxify the body, stimulate the digestive system and replenish the intestinal flora.
The apple also has anti-aging agents due to the large amount of polyphenols it contains, especially one in particular that helps delay the appearance of wrinkles on the skin.
Apple Diet Recipes
To make it easier to follow the apple diet and any other similar weight loss plan, we share several easy and tasty recipes that are also low in calories below.
Egg white and mozzarella omelette
An excellent source of fat-free protein, egg white is an excellent food to add to diets where you want to reduce the caloric content or also those in which you have to be careful with the amount of cholesterol.
Here is an easy recipe for an egg white and mozzarella omelette, low in calories and delicious.
- Four egg whites.
- 100 g canned mushrooms.
- 60 grs of mozzarella.
- Two tablespoons of virgin olive oil.
- One clove of minced garlic.
- One teaspoon of chopped parsley.
Rinse and drain the mushrooms and cut them into thin slices.
Place the virgin olive oil in a frying pan and brown the garlic there, adding the mushrooms and letting it cook for a couple of minutes.
Beat the whites with salt and add the mushrooms, parsley and grated mozzarella.
Place the preparation in a pan with some oil on the bottom and add the mixture to cook on both sides.
A healthy and simple option to steam vegetables is straightforward to prepare without using advanced kitchen equipment. It is only necessary to choose those appropriate vegetables that can be cooked without losing their nutrients, colours and quality.
Some vegetable options for steaming include broccoli, cauliflower, carrot, asparagus, artichoke, and zucchini.
It is only necessary to consider the different cooking times and not have a steamer since the recipe can also be made using a saucepan, a giant filter, and a lid.
Freshly baked tuna
A simple but delicious and low-calorie dish, this freshly baked tuna recipe is quick and easy to prepare, making it an ideal dish for this apple diet and other weight loss plans.
- 1 kg. of fresh tuna in 1 slice.
- Six tablespoons of olive oil.
- Six tablespoons of lemon juice.
Wash the tuna and place it in a bowl adding the olive oil and lemon juice, leaving it to marinate for an hour.
Once the indicated marinating time has elapsed, remove the tuna from the bowl and sprinkle it with some salt, reserving the oil and lemon juice for later cooking.
Place the tuna on the grill in the oven on aluminum foil.
Cook for 7 to 8 minutes per side and occasionally bathe with the oil and lemon juice from the maceration.
Remove from oven and serve.
Vegetable salad with cheese
This is an original and tasty salad, and although it is a bit laborious, its preparation is worth it for the final result.
- One medium tomato
- 100 grs. Of camembert cheese.
- Eight slices aubergines finely cut.
- One sprig of fresh rosemary.
- Six tablespoons of Dijon mustard.
- Five tablespoons of extra virgin olive oil.
- Thirty grams of lettuce (preferably two different types) finely chopped.
- Four tablespoons of good-quality balsamic vinegar.
- Three tablespoons of breadcrumbs.
- One tablespoon of fresh oregano.
- One cup of vegetable oil.
- Fresh ground pepper.
Wash the tomatoes, cut them in half, add salt and freshly ground pepper, and a drizzle of olive oil and breadcrumbs mixed with oregano.
Bake the tomatoes thus prepared for 7 minutes in a preheated oven at a temperature of 200ºC.
While the tomatoes are cooking, cut the cheese in half.
Put the pan with the vegetable oil on the fire and when it is hot, fry the slices of aubergines there, remove and place on absorbent paper.
Mix the honey mustard, olive oil, salt, and freshly ground pepper in a bowl.
Place the cheese cut into two halves on a baking tray and bake at 200 ° C
for 3 minutes, remove and reserve.
With the finely cut lettuces, make a base on a tray and place the tomatoes and the cheese; on these ingredients, add the slices of aubergines and the dressing prepared with honey, mustard and a few drops of vinegar.
Apple Diet video
The nutritional properties and benefits of the apple incorporated into the daily diet make it an excellent food.
Rich in fibre, vitamin C and different antioxidants, the apple is also a fruit that provides a feeling of satiety. Hence, it is recommended in weight loss diets because it has a low-calorie content.
Different studies have shown that eating apples regularly has multiple health benefits, thus being one more reason to carry out this apple diet to lose weight quickly.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.