Apple diet: the essence, benefits, results

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

What kind of apples are best to eat on a diet?

The variety of fruit on the apple diet does not matter. That is, any varieties and their combinations are effective, so thinners do not have to worry about which apples are better to eat on the diet. However, in some articles, the best for the diet called green varieties of sweet and sour flavor.

Like other monodiets, the apple diet has peculiarities and time restrictions. It is proposed and such a variant as an unloading diet on apples every two weeks. And if such a method is perceived by the body, then it is not difficult for the thinning person to switch to longer options. But do it without overdoing it, because protracted monodiets 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, the answer is the same: different. Fruits are not only eaten fresh, by the way, with the skin, under which there are many useful substances, but also baked, prepared salads, purees and smoothies. The limitation concerns only the quantity, 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 gets rid of ballast. At the same time, surprisingly, the substances useful for vital activity remain in the body.

How many apples can I eat on a diet?

Apples are unique fruits and in moderate quantities provide invaluable health benefits. The body perceives them so easily that the very first food offered to an infant after mother's milk is the juice and puree of these fruits. No wonder that a diet on apples is a natural way to revitalize, cleanse, renew the body.

• Does this mean that the more fruit eaten, the faster it will all happen?

Nutritionists have calculated how many apples you can eat on a diet. As a reference point, they take the amount of sugars, which in a medium-sized fruit is 10g. The daily norm of glucose is 50g. A simple math problem for one action has the answer "5 apples". That's the maximum. And with that variant of the apple diet, which includes porridge and flour dishes, recommends limiting yourself to three fruits.

If we are talking about the "pure" seven-day methodology, then the layouts are as follows:

• on days one and two eat 1.5 kilograms each;
• the next two days, 2 kilos each;
• Day five, 1.5 pounds again;
• The last portion is reduced to 1kg.

That is, the portion increases first, then decreases.

All varieties are suitable for dieting, but some experts prefer green varieties. Because they contain less sugar and dyes, which can cause allergic reactions.

An apple at night on a diet

During the diet on apples for only 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 different varieties ripen, and the fruit concentrates maximum useful components. With this methodology, the daily portion is divided into several receptions, including for the evening. One-day unloading apple diet also does not prohibit the consumption of fruit in the evening. This is, among other things, an attempt to dampen the appetite provoked by the lack of food during the day. Such a day is carried out once a week or a decade.

Regarding apples at night when dieting for weight loss in other ways, for example, through a split diet, there are different opinions. Some experts believe that a late apple snack is undesirable. Since fruits contain sweet components, then consumed at night, they will turn into fat deposits. To avoid this, you can combine an apple with a protein product, for example - kefir. It satisfies hunger and supplies protein.

• Other nutritionists do not forbid savoring apples at bedtime. They believe that it is better than suffering from insomnia caused by hunger and rumbling in the stomach.

As a rule, healthy people are not harmed by apples in any quantity. But, like other monodiets, the apple diet is not suitable for everyone, and sometimes can have unfortunate consequences. In the presence of health problems without consultation with a gastroenterologist, it is not recommended to change food regimens - neither for therapeutic nor aesthetic purposes.

Apples on the Dukan diet

Everyone knows that fruits, including apples, should be present on the table every day. Even children know that they contain a lot of iron. Apples are also rich in substances essential for the body, have an excellent taste and are useful not only fresh, but also in dried, baked, chopped, processed form. If you ask what to eat to lose weight, you'll get an instant answer: it's apples. They are able to feed so that the weight does not increase, but decreases. It is not by chance that nutritionists offer many apple diets for normalizing weight.

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

Apples on the Dukan diet are also present, but not from the first days. Because Mr. Dukan considers not all fruits 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, the advantage is given to less sweet fruits.

Apples are gradually included in the Dukan diet at the consolidation stage, when the result is consolidated. In addition, citrus fruits are desirable in the diet, promoting active metabolism. During the stabilization phase, apples, watermelons, kiwi, pears, raspberries, strawberries are useful. They are eaten once a day, before noon.

Indications

Special diet on apples is used with a few cases, if there are indications for appointment. They are as follows:

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

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

General information of the apple diets

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

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

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

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

Every day of this period you should drink two liters of water. On the 4th and 7th days you should weigh yourself. Ideally, during the week the mass should be reduced by 7 kg, the minimum weight loss is 5 kg. The difference between the indicators is caused by individual characteristics of a person.

During the diet, it is recommended to reduce physical activity, go to bed on time and get enough rest. In short, take care of your strength.

Tough apple diet

Under the hard apple diet is meant a system of rapid weight loss: up to 10kg in a week. Those for whom a week is a long time, choose the version minus 5kg in 5 days.

A lot has been said about the useful 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, efficiency.

• It's no coincidence that apples are eaten by everyone, almost daily, including people who never resort to special diets, on apples or other foods.

A strict diet works because apple pectin helps active digestion, cleanses the body of toxins and toxic components, normalizes the intestinal microflora. It helps prevent the effects of excessive carbohydrate intake, which causes weight gain.

• In a rigid system, a person consumes apples exclusively. A healthy stomach and a strong will are necessary to follow such a regimen.

A lot of drinking is required, and the only treat you can afford is two rye breadcrumbs a day. You can drink, besides water, green and herbal teas.

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

Before you stop on the apple method of weight loss, it is necessary to consult with a doctor. After all, in the presence of gastroenterological diseases, even the variety and taste of the apple - sour or sweet - is important. And it is the specialist will tell you what you need.

How much can you lose?

The question: how much can you lose? - is ambiguous. The result depends not only on the specific methodology, but also on the peculiarities of the body's perception of the apple diet in all its varieties. In the materials on dietary topics promises 10-kilogram plummet during a rigid seven-day, in fact, starvation.

• Softer variants of the apple methodology lead to a weight loss of 3-5 kg.

Minus 5kg in 5 days - another motto that motivates people to choose a non-rigorous system of weight loss involving an increased number of apples. Even a 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 is enough to simply refuse harmful ingredients in the diet.

• If such a plan is followed consistently, 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 with medications rather than diets. 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.

Additional benefits of the diet on apples are no less important effects than the actual weight reduction and figure correction. Here they are:

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

Apple diet to lose weight by 10kg in a week

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

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

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

• 1.Apple

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

• 2.Rice

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

• 3.Cottage cheese

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

• 4.Carrot

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

• 5.Wet beet

Boil one root vegetable at a time, grate it, dress it with oil - this is a vitaminized breakfast. At lunch, the same salad plus cut a boiled egg. The second meal is oatmeal with an apple. For dinner serve a salad of fresh carrots with honey.

The last two days the menu of the first and second days is repeated. Each day of this diet will result in a weight reduction of 1 kg or more.

During the dietary period it is obligatory to drink a lot of water, healthy broths, berry compotes and natural juices. It is desirable not to use coffee. If you feel hungry, nutritionists allow you to eat more apples, but nothing else.

Apple diet in pregnancy

It is hardly advisable for a woman in a position to resort to too strong restrictions, characteristic of some diets. With too rapid an increase in weight, the doctor can prescribe an apple diet in pregnancy in any month. More or less strict - it is at the discretion of the doctor and taking into account the wishes of the patient. It goes without saying that amateurism in matters of health, pregnant women should not engage in.

With a slight excess of weight will come in handy unloading version of the diet on apples, when a woman is recommended to eat a kilogram of fruit per day. Such days may need two, if the excess weight still alarms the specialist.

The apple unloading diet consists of the following.

• A kilogram of fruit is divided into five servings.
• Eat fresh apples for breakfast.
• Second breakfast - grated fruit plus 5g of butter.
• At lunch - salad with added celery root and parsley leaves.
• Afternoon snack - fresh apples or smoothie.
• For dinner, apricots and prunes are added to the mashed potatoes.

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

Benefits

Apples contain many phytochemicals, including quercetin, catechin, floridzin and chlorogenic acid, which are strong antioxidants. The phytochemical composition of apples varies greatly among apple varieties, and there are small changes in phytochemicals during fruit ripening and maturation. [1]

The popular apple diet is considered to be an effective and inexpensive technique for shedding weight. Due to the variety of varieties available in the market, the apple diet is not as monotonous as it seems at first glance. The benefits of the apple diet and that it is easily tolerated, especially by those who are adherents of light food.

The advantages of the methodology on apples are short-term and safety. Almost everyone can use this diet to reduce weight and improve digestion. Thanks 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.

• Many people find it difficult to even imagine the need to live for a whole week only on fruit, albeit of different varieties, color and taste. The situation is complicated by the fact that apples tend to increase appetite.

So, only healthy people with a strong will and motivation are able to hold on to apples for a few days. For others, there is a less strict variant, which allows you to combine apples with low-calorie products: kefir, cottage cheese, carrot juice, green tea, chicken fillet, veal, fish. Each day is a different product, it is consumed once a day.

Apple diet helps to lose weight, at the same time to cleanse the body of poisons and toxins, to normalize not only the figure, but also metabolism.

What can and what can not?

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

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

What can't you eat? - is an unnecessary question. You can, of course, list all the forbidden conditions of the apple diet, but it would take a lot of space. The apple diet is a typical mono-diet, so it is not characterized by variety.

Still, meticulous nutritionists call what food should not be included in the diet thinning on apples. These are all kinds of fats, sweet carbonated and non-carbonated drinks, smoked and canned products, ice cream, cakes, candy, alcohol, sometimes - black coffee and tea.

Contraindications

Monodiets, including the apple diet, require a cautious approach to implementation in life. For people with poor health, they can be very harmful, and then the weight loss will not be happy at all.

Diet on apples is not suitable in those periods of life when the body especially needs a full and varied diet. These are pregnancy, lactation, sports, growth and puberty.

People with chronic stomach diseases, fresh fruit is replaced by baked fruit, if there are no contraindications to the diet in general.

Possible risks

Apples belong to inexpensive fruits, but there are still seasonal price fluctuations and bad harvest years. To turn the price disadvantage of the apple diet into a plus, start the procedure in the second half of summer or in the fall. Because local, "native" apples are cheaper and healthier than imported ones.

• If you adore this fruit, you will find it much easier to go through any of the apple diet options.

Although by the end of it apples can certainly get bored. And this is a disadvantage inherent in all mono-diets. Those who do not like them initially, due to physiological or other features, should hardly start an apple diet: even one day for such people seems unbearable, and there is nothing to say about several days.

Different apples can harm people with GI pathologies. So, with ulcers you can not eat sour, with gastritis - sweet apples. And in the presence of cardiovascular problems to the fruit should add sugar, in the amount of 100g per 1kg of apples.

Apples can be baked so that the acids do not irritate the mucosa. This makes a tasty dessert, which gently acts on peristalsis and eliminates constipation, likely during the diet.

If there are contraindications, there are risks associated with the diet. This should be taken into account when planning this or that variant of the apple diet. During the diet, the state of the stomach and the level of acidity are especially important. Depending on these indicators choose the method of diet on apples and the appropriate type of apples (sweet or sour).

• You should rinse your mouth regularly to prevent fruit acids from damaging your teeth.

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

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

Complications

Like other mono-systems, the apple diet is not an example of a balanced diet. Such a diet does not contain enough calories, fats, proteins. If the apple diet is abused, complications are possible - metabolic disorders, exhaustion, development of digestive problems, reduced vitality, depression.

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

Exiting the apple diet

Proper exit from the apple diet and return to your daily regimen is an important step in a long-term program. The return to normal eating habits after completing the apple diet is gradual.

• It is noticed that during a diet on apples, especially a long one, the craving for unhealthy food is slightly weakened.

However, the desire to eat a lot of something tasty, but not allowed by the rules, can prevail. It should be overcome in order not to negate the achievements of the diet period.

First, vegetables, fermented milk food, then porridge and protein dishes are introduced into the diet. By the way, the breakdown of the apple diet is not as dangerous as in chemical methods of weight loss. If it was unbearable, and you ate the "forbidden fruit", do not blame yourself with guilt and do not feel bad that you need to start over. On the contrary, continue as if nothing had happened, and lose weight for good!

Testimonials

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

The diet on apples is not easy for many people, especially if it lasts more than three days. They complain of abdominal cramps, severe hunger, dizziness.

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

Practical people recommend a proven way - if not to lose weight, then at least keep the weight within optimal limits. First, do not pass on and do not get carried away by harmful dishes; secondly, systematically conduct unloading on apples. They assure that it gets rid of physical stress and psychological discomfort.

Results

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

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

What to replace apples with on a diet?

Following long or frequent mono-diets can cause aversion even to the most favorite product. The apple diet is no exception. Is it necessary to look for an alternative, what to replace apples on a diet?

On this occasion, nutritionists give several recommendations. To reduce the acidity of the apple can be blanched or baked. The excess of sour is eliminated, and the useful properties are preserved. In extreme cases, instead of a diet on apples, alternative ingredients can be used.

• Grapefruit - rich in vitamins, promotes weight loss.
• Pear - just as tasty as an apple, but contains more sugars.
• Grain breads - don't ruin your teeth and stomach and are low in calories.
• Cabbage - satiates well, fills stomach volume, supplies vitamins and fiber.
• Sour berries - include as additions to salads or make purees.
• Carrots - enriches with vitamins; to assimilate them, grated root vegetable is mixed with a little oil.

When substituting ingredients, you should know that sweet fruits and berries are not as healthy as sour apples. The abundance of fructose in no way contributes to weight loss. Neither will apricots, bananas, strawberries, peaches, plums, dried fruits be useful.

Apples have been known since biblical times, they are present in legends and myths. Eve was seduced by the serpent with an apple, it was the cause of discord between ancient beauties and rejuvenated fairytale heroines. Today, diets on apples promote beauty, health and youth. Apple diets are effective and affordable, and their variety gives a chance to improve the figure of a person of any complexion.