Apple diet, to lose weight quickly

Know the benefits and side effects of the Apple Diet, according to its followers with this diet 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, which is rich in vitamins, minerals, essential amino acids, sugars and water, allowing you to lose weight quickly and easily.

What is the apple diet

If you want to lose several kilos in a week , the Apple Diet is presented as an excellent alternative thanks to its healthy eating plan based on this tasty and nutritious fruit.

There are people who make this diet consuming exclusively apple 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 that 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.

The rest of the following 6 days the diet allows you to eat other foods in addition to apples, such as whole wheat bread, York ham or turkey, boiled egg, green leafy salad, steamed vegetables, with the exception of 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 has the property of providing a feeling of satiety.

The apple is a very healthy fruit that provides the body with protein, carbohydrates, sugar, fiber and Omega 3 and 6 fatty acids. It is recommended not to extend the diet for more than 7 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 about 20 grams of carbohydrates, which are 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 vitamin 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 very simple:

  • Increase your water consumption and consume at least two liters 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 to follow 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


  • 1 whole apple, washed and peeled.
  • 1 Omelette with two eggs with a little mozzarella cheese, without salt and with a little pepper.
  • 1 Cup of coffee with sweetener and skimmed milk.


  • 1 whole apple.
  • 1 Grilled or grilled chicken fillet.
  • 1 Serving of green leafy salad.
  • 3 tablespoons of brown rice.


  • 1 whole apple.
  • 1 Fish fillet baked with lemon.
  • 1 Serving of steamed vegetables.
  • 1 cup of low-fat plain yogurt.

Note: For the apple diet to really work it is necessary to eat a whole apple 30 minutes before each main meal, or what the same thing: 1 apple in the morning, 1 apple before lunch and 1 apple before dinner.

Variants of the apple diet

There are two versions of the apple diet, one is the stricter that can only be done for 3 days and the menu is only apples, while the other, a little broader, allows you to eat other foods.

5-day apple diet

Simple and easy to follow, this 5-day plan has a consumption of 1000 to 1200 calories per day, allowing to increase the metabolism with the consequent loss of weight.

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, lunch and dinner

  • Only Apples.
Day 2


  • 2 apples.


  • 1 apple
  • 2 slices of white cheese
  • 1 Portion of green salad garnished with vinegar, lemon and salt.


  • All the apples you want.
  • 1 Vegetable salad with white cheese and tuna.
Day 3


  • 1 apple
  • 1 Slice of whole wheat bread with two slices of turkey ham.


  • 1 apple
  • 1 serving of green leafy salad, 2 grated medium carrots and a quarter of chopped onion.


  • All the apples you want.
  • 1 Serving of steamed vegetables with white cheese.
  • 1 Portion of grilled tuna with lemon juice.
  • 1 slice of whole wheat bread.
Day 4


  • 1 apple.
  • 1 Slice of whole wheat bread with a slice of turkey ham.


  • 1 apple.
  • 1 Serving of steamed vegetables.
  • 200 grams of tuna with lemon.


  • 1 apple.
  • 1 bowl of whole grain cereal with skim milk.
Day 5


  • 1 apple.
  • 1 boiled egg.
  • 1 slice of whole wheat bread.


  • 1 apple.
  • 1 portion of green salad.
  • 200 grams lean meat (without fat) or chicken breast, grilled.


  • All the apples you want.

3 Day Apple Diet – Detoxifier

The 3-day apple diet is a strict plan that serves to detoxify the body and is used as a colon cleanser.

During the 3 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 poor functioning of the stomach, which makes it difficult to re-accustom the body to food normal.

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 liters 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 there are also some variants that are based on the amount 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


  • 1 whole apple with peel.
  • 1 cheese omelet.
  • 1 cup of green tea.


  • 1 apple.
  • 1 fillet of a chicken breast.
  • 1 Cup of steamed broccoli.
  • 1 cup of brown rice.


  • 1 Serving of diced apple and salmon salad.

1800 calorie apple diet


  • 1 whole apple with peel.
  • 1 omelet with 2 egg whites and mozzarella cheese.
  • 1 cup of coffee with sweetener.


  • 1 apple.
  • 2 steamed chicken breasts.
  • 2 cups of broccoli steamed with a little olive oil.
  • 2 cups of brown rice.


  • Salmon and green leaf salad.
  • 1 whole apple with peel.

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 carrot.

Contraindications of the apple diet

The apple diet is an ideal plan for those who want to lose weight quickly , but like any other food, this fruit in excess can cause negative 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 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, for that reason it is to know both and thus have more information before deciding to do it for a week.

However, the benefits that the apple brings to the body are many and it is worth making the most of them. Rich in antioxidants, the apple helps reduce bad cholesterol, avoid constipation, thanks to its contribution of soluble fibers that detoxify and the digestive tract and protect the stomach

Advantages of the apple diet

  1. It provides a feeling of fullness and therefore I start a piece of apple before each meal reduces the appetite.
  2. Provides soluble fiber that helps reduce bad cholesterol levels.
  3. Apples contain flavonoids that help prevent heart disease and stroke.
  4. It is a simple diet and whose meals are balanced combining proteins, complex carbohydrates, as well as fruits and vegetables.
  5. It helps to reduce appetite, to lose weight in a simple way but without eliminating the muscle.
  6. It is easy to do.

Disadvantages of the apple diet

  1. The menu can be a bit monotonous.
  2. It is an unattractive diet for those who do not like fruits very much.
  3. It does not allow you to drink coffee except at breakfast.
  4. It does not allow to drink sugary soft drinks.

In terms of calorie intake, apple is a restrictive diet, so it 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 fiber it needs to promote colon health. Likewise, the apple is a fruit that contains dietary fiber, soluble in water that helps to dissolve salts and sugars that are stored in the form of fat.

Pectin is mainly found in the skin of the apple, so it is always recommended to eat the apple without peeling, while 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

In order to make it easier to follow the apple diet and any other similar weight loss plan, below we share several easy and tasty recipes that are also low in calories.

Egg white and mozzarella omelette


An excellent source of fat-free protein, egg white is an ideal 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 mozarella omelette, low in calories and delicious.


  • 4 egg whites.
  • 100 g canned mushrooms.
  • 60 grs of mozzarella.
  • 2 tablespoons of virgin olive oil.
  • 1 clove of minced garlic.
  • 1 teaspoon of chopped parsley.
  • shall.


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 a little salt and add the mushrooms, parsley and grated mozzarella.

Place the preparation in a pan with a little oil on the bottom and add the mixture to cook on both sides.

Steamed vegetables

A healthy and simple option to steam vegetables are very easy to prepare without using advanced kitchen equipment. It is only necessary to choose those appropriate vegetables that can be steamed without losing their nutrients, colors and quality.

Broccoli, cauliflower, carrot, asparagus, artichoke, zucchini are some vegetable options suitable for steaming.

It is only necessary to take into account the different cooking times, not being necessary to have a steamer since the recipe can also be made using a saucepan and a large strainer, as well as a lid.

Fresh baked tuna

A simple but extremely tasty and low calorie dish, this fresh 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.
  • 6 tablespoons of olive oil.
  • 6 tablespoons of lemon juice.
  • Shall.


Wash the tuna and place 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 with a little 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 bathe from time to time 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, which although it is a bit laborious, its preparation is worth it for the final result obtained.


  • 1 medium tomato
  • 100 grs. of camembert cheese.
  • 8 slices aubergines finely cut.
  • 1 sprig of fresh rosemary.
  • 6 tablespoons of Dijon mustard.
  • 5 tablespoons of extra virgin olive oil.
  • 30 grams lettuce (preferably two different types) finely chopped.
  • 4 tablespoons of good quality balsamic vinegar.
  • 3 tablespoons of breadcrumbs.
  • 1 tablespoon of fresh oregano.
  • 1 cup of vegetable oil.
  • shall.
  • fresh ground pepper.


Wash the tomatoes and cut them in half and add salt and freshly ground pepper, as well as 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.

In a bowl mix the honey, the mustard, add the olive oil, salt and the freshly ground pepper.

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, place the tomatoes and the cheese, on these ingredients add the slices of aubergines and add the dressing prepared with honey, mustard and a few drops of vinegar.

Apple Diet video

The healthy properties and benefits of the apple incorporated into the daily diet make it an excellent food.

Rich in fiber, vitamin C and different antioxidants, the apple is also a fruit that provides a feeling of satiety, hence the recommendation to use it in weight loss diets, because it also has a low calorie content.

Different studies have shown that eating apples on a regular basis has multiple health benefits, thus being one more reason to carry out this apple diet to lose weight quickly. 

Here is an interesting video about the properties and health benefits of apples :

Sources and References :

  • Revista Biomédica
    Long-term effectiveness of “The Apple of Health” on diet design
  • The End of the Earth

Analysis of express diets without scientific support


  • UVA University Library: University of Valladolid. School of Medicine

Healthy diet vs. Miracle diet: economic and nutritional efficiency

Ellie Lauderdale

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.

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