Rapid weight loss is the dream of every girl who has extra pounds. Sticking to strict diets for a long time is difficult. Many fashionistas lack willpower, and soon they return to their usual diet, which inevitably leads to weight gain again. Can help you lose weight quickly apple diet. You can use the method for no more than 1 week. With its help, a fashionista will have the opportunity to get rid of 10 extra kg over the entire period of application of the scheme.
The main product of the method is rich in nutrients and can quickly satisfy hunger. The apple diet for losing 10 kg in a week has proven its effectiveness. Fashionistas all over the world correct their figure with its help. However, we should not forget that the method is a mono-diet. Despite the fact that apples contain a whole complex of vitamins and minerals, they are not able to fully replace all the substances that the body is temporarily deprived of. For this reason, a weight loss regimen has more than just benefits. Before you start using green apples for weight loss, you need to carefully study all the features of the method. We will talk further about how many kg you can lose using the scheme, what benefits and harms it brings, and how to properly follow the apple diet.
Apple diet for weight loss: main properties of fruit
Apples are present in the menu of almost all diets, except protein ones. Fruits contain the following substances:
- cellulose. It is capable of providing quick saturation. Thanks to fiber, the feeling of fullness is maintained for a long time;
- a large amount of minerals, vitamins and micronutrients. Fruits help improve immunity;
- fructose. This substance allows you to maintain the concentration of glucose in the blood at a stable level. The result is a decrease in cravings for sweets.
The apple diet helps to activate the following processes:
- improving the functioning of the digestive system;
- breakdown of fat reserves;
- weight loss;
- cleansing the blood of toxins.
The apple diet is not contraindicated even for women with chronic pathologies of the digestive system. But in this case, non-acidic varieties of fruit, baked, are allowed.
Essence and features
Apples can be called the most popular fruit on our tables, especially in the summer, when tasty and juicy fruits can be taken from the tree rather than bought in a store. But it’s not just the prevalence of apples that has made them a staple of the diet.
This fruit is allowed as a snack for all those who want to lose weight, and many weight loss methods include an apple in the menu.
This is due to the low calorie content - only 47 kcal per 100 g of product, which is mainly due to the high water content (85%) and the almost complete absence of proteins and fats (0.4% each).
If you lead a quiet lifestyle and do not play sports, then every day you need to consume no more than 1000-1200 kcal. In this quantity, the energy value of apples is insignificant, so they can be eaten with virtually no restrictions.
Another advantage of the fruit is its low glycemic index. It is 30-45 units depending on the variety and sugar content. To lose weight, you need to give preference to foods with a glycemic index of less than 55, so apples again fit within the established limits.
This fruit is rich in fiber - indigestible plant fibers. Due to this, apples give a feeling of fullness, albeit short-lived. In addition, fiber has a positive effect on the digestive system - it improves intestinal motility and accelerates metabolic processes.
All this makes the apple diet more effective than many others. It does not require careful calorie counting or intense physical activity - you just need to follow the menu and not allow yourself more than it provides.
There are several varieties of apple diets. Some suggest that you need to eat only this fruit and nothing else for several days. This is certainly stressful for the body, but you can achieve clear results.
Other varieties allow you to add another low-calorie product to the apples, such as kefir, cottage cheese or buckwheat. Still other diets offer a relatively balanced menu that contains proteins, fats and carbohydrates in sufficient quantities.
Everyone chooses for themselves the option that will allow them to achieve the desired results. You should not torture yourself with a hunger strike if you are not ready for this - it is better to choose a more satisfying menu, which will also help you lose a few kilograms.
Important! Green apples are considered the most preferable for the diet.
Strict types of diet
Reviews about the apple diet are mostly positive. The most common types include the following:
- mono-diet. If you follow it, you are allowed to drink water, unsweetened tea, fruit, herbal tea;
- losing weight with juice. It is necessary to squeeze the juice out of fruits yourself and, apart from it, do not eat anything else;
- apples in combination with other ingredients.
Important! Is it possible to lose weight on apples? Using each weight loss method, you can lose an average of 1–2 kg per day.
Dietary recipes
The diet of apple weight loss methods is poor, so many people feel hungry. To make it easier to follow the diet and not break halfway, you are allowed to sometimes treat yourself to goodies, for example, pie or fruit baked with cottage cheese. The main thing is to remember that you need to do this not every day, but once during the entire period of losing weight. Otherwise, you won't be able to lose those extra pounds.
Baked apples with cottage cheese
Baked fruits contain more fiber than raw ones, so they are healthier for weight loss and should definitely be included in the diet menu. This recipe requires cottage cheese; it should be used with a minimum percentage of fat content. You can eat baked fruits with filling either hot or cold, and it is recommended to serve them sprinkled with nut crumbs.
Ingredients:
- apples (sour varieties) – 3 pcs.;
- cottage cheese – 0.3 kg;
- egg – 1 pc.;
- honey – 1 tsp;
- vanillin, cinnamon.
Cooking method:
- Wash the fruits, cut out the core, leaving the bottom.
- Combine the remaining ingredients and beat with a whisk.
- Fill the apples with curd mixture and place on a baking sheet.
- Bake in the oven for 20–30 minutes at a temperature of 150–180 °C.
Flourless oatmeal apple pie
To diversify your apple menu for dessert, you can bake a delicious, aromatic pie with oatmeal. The dish is dietary because it does not contain sugar and flour, which are present in regular baking recipes. The sweetener of the delicacy is stevia, and the dough thickener is three types of bran. This apple-oat pie is a dietary version of the well-known charlotte.
Ingredients:
- apples (sour varieties) – 5 pcs.;
- egg white – 3 pcs.;
- kefir (1%) – 0.3 l;
- water – 0.2 l;
- stevia (honey), bran (oat) – 1 tbsp. l.;
- bran (rye and wheat) – 3 tbsp. l.;
- vanillin, cinnamon.
Cooking method:
- Beat the egg whites with a whisk, mixer or blender until thick foam, melt the honey.
- Mix kefir with water, soda, vanilla and bran. Add honey, protein mass, mix again and let it brew for a quarter of an hour.
- Wash, peel, finely chop the fruits and place on the bottom of the baking dish. Sprinkle with cinnamon and pour the batter on top.
- Bake the apple pie for 30–40 minutes at 180–200 °C.
Following the apple diet to lose 10 kg weight
The figure correction technique, which involves including porridge made from buckwheat and dried fruits in the diet, is considered less strict. The main course of the diet is consumed in small portions throughout the day (at regular intervals). Dried apples can be eaten either separately or together with buckwheat porridge. The recommended one-time amount is no more than 10 slices per day. Visible changes can be noticed after two days. As a result, in 10 days you can lose from 8 to 10 kilograms.
Pros and cons of the apple diet
Diets that rely on eating a lot of apples have both pros and cons.
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Be extremely careful if you decide to go on an apple diet. A quick result is not worth the deterioration in health.
Baked apples
The fruits are baked in the oven without adding any additional ingredients: with the exception of a small amount of cinnamon. If difficulties arise when following a strict diet, baked apples are eaten for breakfast and lunch, which are first stuffed with low-fat cottage cheese or berries.
The step-by-step diagram for baking fruit looks like this:
- Ripe fruits are thoroughly washed and dried with a towel.
- Use the blade of a sharp knife to remove the core.
- The fruits are cooked in the oven for 25 minutes at 190 degrees. As a result, the apples become soft and acquire an amber color.
Apples + buckwheat
In the evening, steam buckwheat in a suitable container with one glass of boiling water (1:1). Cover with a lid and wrap it up.
Divide the resulting porridge into three servings - breakfast, lunch, dinner. In between, you need to eat two medium-sized apples.
It won’t hurt to add half a liter of 1% kefir every other day.
You can diversify your diet by adding soy sauce or butter to the porridge (alternating by day)
Apples can be pureed. Even better is to bake it.
The downside of this diet is the lack of protein and low amount of fat. In addition, there is a deficiency of magnesium, potassium and some vitamins. That is, the diet is unbalanced.
With such a diet, it is necessary to additionally consume vitamin complexes.
If you suddenly want to eat something forbidden (a piece of chocolate, a cracker, a carrot...), then you don’t have to deny yourself (within reasonable limits). Having relaxed a little, it makes sense to continue the diet
Weight loss with apple juice
There are two options for a diet based on juice squeezed from fresh apples. The strict weight loss method involves drinking only one drink. There is also a fairly mild nutritional system in which it is an addition to the main diet.
The drink must meet the following criteria:
- naturalness;
- excellent quality;
- freshness.
If you follow a strict diet, drink 1.5 liters of freshly squeezed apple juice per day, which is pre-diluted with boiled water. The first glass of the drink is consumed on an empty stomach. After this, drink 400 ml:
- at 10 am;
- at 12 a.m;
- after lunch;
- at 4 p.m;
- shortly before dinner (at 18:00);
- at night (at 8 pm).
To avoid constipation, it is recommended to consume 5 tablespoons of olive oil. You can also drink laxatives made from medicinal herbs.
With the help of a juice diet, you can quickly lose unwanted pounds. Due to the increased concentration of acid in the drink, the drink often has a negative effect on the condition of the mucous membrane of the digestive organs.
"Fasting day
If you make it a rule to arrange a “rest day” for your body once a week, then it is quite possible to lose several kilograms without “suffering” at all.
Willpower will have to be “strained” during the first 4-7 weeks: not to forget, not to change your mind, not to put it off “for later”.
To make it easier to cope, you need to schedule a day that is as busy as possible, when you have no time to think about food. Then the body will get used to this regime.
In the morning, it is recommended to drink a glass of water with one tablespoon of apple cider vinegar to speed up your metabolism.
One and a half kilograms of fresh apples should be divided into six doses. During the day you need to drink two liters of water.
Second option. Bake a third of the daily serving of apples (without sugar or honey) in the oven. Also eat them in 5-6 meals.
Water recommendations vary. Sometimes you can hear that water is prohibited on this day. A very controversial statement. As a compromise, drink water when you are very thirsty (1-1.5 liters).
Five-day weight loss method
Losing weight on dried fruits is as effective as a diet on green apples. For 5 days you need to eat exclusively nuts and apples. The daily intake of products is given below:
- 0.22 kg of dried fruits;
- 150 grams of various types of nuts.
The food norm presented above should be divided into twelve parts. Food is taken at intervals of 60 minutes. In between meals, drink enough water, green or herbal tea. Natural coffee is also beneficial. At the same time, consume no more than 400 ml of the drink per day. The diet is enriched with walnuts, without spices and salt.
Apple diet for 3 days
An approximate diet to follow is given in the table.
| Diet days | Breakfast menu | Dinner | Dinner menu | Just before bed |
| First day | 2 apples | 2 chopped apples, sprinkled with a little cardamom | 2 apples | 1 pre-peeled apple |
| Second day | 2 apples, peeled | 2 ripe apples | applesauce with cardamom | 1 apple, grated |
| The third day | 0.1 kg dried fruits | 2 baked apples with cinnamon | 2 baked apples | 1 fresh apple |
The strict apple diet reviews are generally positive. But it is recommended to observe it for more than three days. The duration of the diet largely depends on the woman’s willpower and state of health.
How to lose weight on apples
There are several options for fruit weight loss: kefir-apple, medicinal, three-day apple mono-diet, fasting day on water and apples, a 7-day diet, etc. Each weight loss method has its own duration, diet, and effectiveness. Before going on one of the diets with the apple menu, it is recommended to undergo examination and consult with a doctor.
Fasting day on apples and water
The diet on apples and water is designed for 1 day, but if you carry out such fasting twice a week, then in a month it is quite possible to lose 7 kg. During fasting days, a colossal cleansing of the body occurs, removing excess fluid, waste, toxins, and thinning the blood. Water fills your stomach, suppressing hunger, so you eat less and don't crash. The main thing is to drink water at room temperature, in small sips, at least 1.5 liters per day. An approximate apple menu for a diet with water could be like this:
| Eating | What to eat |
| Drink 0.35 liters of water ½ hour before breakfast, 1/3 hour before lunch - 0.3 liters, 1/3 hour before each snack and dinner - 0.2 liters. | |
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| 2 breakfast, lunch |
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Mono-diet for 3 days
Doctors do not recommend following monomethods of weight loss for more than 3-4 days in a row. An apple diet for 3 days does not exceed the permitted period, so it will not harm your health and body. Maintaining it is not easy for many, but the 3 kg weight is worth it. For better absorption, fruits can be grated. Also, don't forget about hydration. A three-day apple diet menu could be like this:
| Meals/day | 1 | 2 | 3 |
| Breakfast | Peeled fruits (2 pcs.) | ||
| Dinner | Grated fruit (2 pcs.) + cinnamon (1 tsp.) | Peeled apples (2 pcs.) | Dried fruits (50 g) |
| Dinner | Peeled apples (2 pcs.) | Puree baked apples (2 pcs.) + cinnamon | Baked apples (2 pcs.) + cinnamon |
| Before going to bed | Peeled apples (1 pc.) | ||
For 7 days
To get the best weight loss results, an apple diet for a week is recommended. It is more filling and “promises” a weight of 7–10 kg. The diet of this method is more varied, it contains rice, low-fat cottage cheese, vegetables, honey and nuts. In addition to the products listed, you need to drink 1.5–2 liters of clean water, herbal decoctions and green tea. The seven-day apple menu can be built like this:
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Medicinal on baked apples
A diet based on baked apples is considered more gentle than others based on fresh fruit. During it, toxins are cleansed, fat deposits are broken down and metabolism is improved. The advantage of heat-treated fruits is that they do not irritate the walls of the stomach, which occurs when eating fresh apples due to the content of fruit acids in them. You need to bake fruit in its pure form, but if you are very hungry, you can add a filling of berries or low-fat cottage cheese with honey. Only eating such a dish is allowed only for breakfast or lunch.
You should stick to the apple menu on baked fruits for 2-3 days to a week maximum, the weight in 2 days will be about 2 kg. There are three options for such weight loss, which are recommended to be alternated: sit for a week on the menu of the third option, “rest” for a month, then 5 days on the second, and after another month move on to the first option of the diet. The diet of methods should be like this:
| Apple weight loss options | Menu for the day |
| 1 | Baked apples in any quantity + water (1.5-2 l). |
| 2 | Baked fruit (1 kg) + low-fat kefir (yogurt) (1 l) + water (1 l). |
| 3 | Breakfast: vegetables (boiled), chicken fillet, crackers, for lunch and dinner: apples and water. |
For baking, choose only ripe, strong fruits, without rot or visible damage. The process should be carried out using the following technology:
- Wash and dry the fruit and remove the core.
- Place in a baking dish and cook in the oven preheated to 180˚C for about 30 minutes. The fruits should soften and acquire a golden color.
- If desired, you can cut the fruit into slices, place on a baking sheet, sprinkle with a little water, and bake for a quarter of an hour.
Kefir-apple
The diet with kefir and apples contains a minimum amount of calories and many useful substances. You can follow this method for 3 to 9 days, during which time you can actually lose 4–7 kg, cleanse the body, improve intestinal microflora, digestion, liver function, kidney function, and gastrointestinal organs. Kefir should only be consumed fresh, with a fat content of no more than 1%. For a day you need to stock up on 5-6 fruits, 1 liter of fermented milk product and divide this amount of ingredients into 5-6 doses. In addition, it is necessary to maintain water balance.
Apple-curd combination
Cottage cheese and apples are the basis of a low-calorie diet. Cottage cheese is a source of calcium and protein. Fruits enrich the body with complex carbohydrates and a sufficient portion of fiber. If desired, you can choose the mildest variety of apple-curd diet, which is optimal for a woman.
Menu for 3 days
The basis of the diet when choosing this method of body correction is a cocktail, which is made before eating. In this case, 1 baked apple and 160 grams of low-fat cottage cheese are mixed in a blender. You can additionally add a little zero-fat kefir and 1 dessert spoon of cinnamon.
You need to eat according to the following scheme:
- breakfast - 200 ml of cocktail;
- second breakfast - green apple;
- lunch - 0.17 liters of cocktail;
- afternoon snack - 1 baked apple;
- dinner - cocktail in the amount of 200 ml.
When following a diet, drink approximately 2 liters of water per day. Green tea and herbal teas are also recommended. In this case, you can lose up to three unwanted kilograms in three days.
Dietary dishes and baked goods from apples
On less strict apple diets, you can experiment by preparing something light and appetizing. Here are some simple recipes.
Diet apple pie recipe
A very light dessert that will not only be an excellent snack on a diet, but also a delicious treat for tea without a strict diet.
To prepare the pie you will need:
- 5 apples;
- 1 egg;
- 500 g kefir;
- 4 tbsp. l. oatmeal;
- 4 tbsp. l. semolina;
- 0.5 tsp soda
If desired, you can add vanillin, cinnamon, and low-calorie dried fruits to the dough.
Preparation:
- Mix kefir and soda in a bowl. Separately, beat the eggs until light foam, combine.
- Add semolina and rolled oats. Stir, leave for 15 minutes for the cereal to swell. The dough should be liquid.
- Cut the apples into small cubes, combine with the dough, and transfer the finished mass to a baking dish.
- Place the pie in the oven, preheated to 180-190 degrees for 35-40 minutes.
Baked apples for tea
Baked apples are a wonderful dessert for tea; on an apple diet, this is a great way to diversify the menu.
Wash the apples, remove the core, and place on a baking sheet lined with foil. You can't add sugar, but you can season it with vanilla or cinnamon.
If your diet allows you to eat a little honey, then it is better to season the apples after baking, since honey loses its beneficial properties and substances during heat treatment.
Apples and watermelon
Apples and watermelons are sources of pectin fiber. When they penetrate the digestive tract, they help to activate metabolism, reduce appetite and the volume of fat. The composition of pectin fibers is identical to the structure of carbohydrates. They saturate the body with additional energy.
Watermelon contains a fairly large amount of lycopene. It has pronounced antioxidant properties. Using this method of losing weight, you can not only lose unwanted pounds, but also significantly improve your appearance.
Fruit and vegetable method
The essence of this weight loss method is quite simple. It consists of alternating “apple” and “vegetable” days. The optimal duration of such a diet reaches 8 days. During this period, you can get rid of 7 unwanted kilograms.
Vegetables when losing weight should be given preference:
- cucumbers;
- sweet pepper;
- tomatoes.
Vegetables are low in calories. Such products help improve metabolism in the body. Drinks allowed are pure water (at least 1 liter), 1 liter of black or green tea.
The apple-vegetable diet is low-calorie. It does not involve intense physical activity.
An approximate menu for one day of the apple-vegetable diet is presented below.
| Eating | Approximate menu |
| Breakfast | A serving of cabbage-cucumber salad with lime juice |
| 2 breakfast | 2 tomatoes and greens |
| Dinner | 1 red pepper, baked in the oven, cucumber |
| High tea menu | 150 grams of tomatoes with dill, onions. The dish is seasoned with linseed oil |
| Dinner | 150 grams of stewed cabbage with tomato slices and onions |
Apple week
The first version of the apple mono-diet for 7 days is “hard”. Everything is the same as in the three-day diet, only you will have to eat like this for a whole week.
You can “deceive yourself” by preparing puree from fresh apples or baking them.
One subtlety:
- on days 1 and 7 – 1 kg. apples;
- 3rd – 4th day – 2 kg each;
- 2nd, 5th and 6th days – 1.5 kg each.
At this time, the body will not receive many of the necessary products for life.
This method of “losing weight quickly” is not recommended by nutritionists or other doctors. Although, according to reviews from extreme sports enthusiasts, you can lose 7-10 kg this way.
For such a long period, it is better to use a more gentle type of diet when additional foods are introduced.
Can be added to the diet (optional)
- chicken breast (no more than 300 gr.);
- rye crackers (200 – 300 gr.);
- low-fat kefir (2 cups). It is permissible to prepare a kefir-apple drink;
- boiled or raw carrots;
- 200 gr. low-fat cottage cheese;
- In addition to water, you can drink herbal infusions or freshly prepared juices.
Advantages and disadvantages of losing weight on apples
The apple low-calorie diet saturates the body with pectins, thanks to which you can dramatically reduce the calorie content of the menu. When choosing this method of weight loss, the process of food absorption improves.
The main advantages of the apple diet are presented below:
- rapid loss of extra pounds;
- elimination of edema.
A diet of fresh and baked apples is considered unbalanced. If it is followed, the body suffers from a deficiency of nutrients. When choosing such a diet, it is recommended to take vitamin and mineral supplements.
Important! The apple diet is quite difficult to follow. Fruits can stimulate appetite. This can be a big obstacle to following the strict apple diet.
Losing weight on apples can be practiced even during pregnancy. The list of contraindications to following an effective apple diet is minimal.
conclusions
A three-day apple diet will not allow you to lose weight by several sizes, but it will help relieve the body and slightly adjust your figure. The technique is not suitable for everyone, since apples contain fruit acid, so if you feel discomfort, it is better to return to your normal diet.
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Losing weight during pregnancy
This method of losing weight should be followed not only if you are overweight. A similar diet is indicated in the presence of a tendency to edema and severe toxicosis.
This method of weight loss should be used starting from the last trimester of pregnancy. During this period, the fetus is already fully formed. Therefore, short-term dietary restrictions will not have a negative impact on its development. However, you should not adhere to a strict mono-diet. It is recommended to give preference to milder varieties of diet. The daily menu should be discussed with your doctor.
It is recommended to follow the apple diet during pregnancy for no more than one day. If necessary, such unloading is carried out once a week. In this case, the body will have enough time to recover.
For the developing fetus, the presence of calcium and protein in the expectant mother’s menu is of great importance. The ideal option would be a combination of apples and fermented milk products.
The recommended amount of fruit per day is no more than 1 kg. They consume about 450 grams of low-fat cottage cheese per day. If desired, you can replace it with a sufficient amount of kefir.
Contraindications
- Mono-diets, in general, are not beneficial for the body;
- The apple diet should not be followed by people with gastroenterological problems;
- Those who have problems with the cardiovascular system should be more careful.
The apple diet does not have many disadvantages, mostly they are all related to initial health problems. You should not be too zealous and increase the number of apple days to 10–14, as it can harm your health. It’s better to take a month to a month and a half break between diets and repeat the cycle to maintain or consolidate the results.
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