Apple diet - weight loss up to 7 kilograms in 7 days

The benefits of apples for the body

The green apple diet is followed by many people who are losing weight, and the reason for its popularity lies in its high effectiveness and availability of fruit. It is suitable not only for healthy people, but also for those who have any diseases. Although there are still some contraindications. In addition to weight loss, a diet with an apple diet brings other benefits to the body, which is due to the presence of many valuable substances in fruits:

1. Pectin. Normalizes sugar levels in blood cells, absorbs toxic, radioactive substances, metals, harmful acids, unnecessary fats, creates conditions favorable for the life of beneficial microorganisms.
2. Vitamin A. Improves vision, protects the body from colds.
3. Vitamin B2. Increases appetite, normalizes digestion, strengthens the nervous system.
4. Vitamin C. Found in large quantities in sour varieties of fruits, it relieves swelling, prevents the appearance of anemia, vitamin deficiency, and the penetration of infections into the body.
5. Phosphorus. Fights insomnia, improves brain function.
6. Iodine. By eating just 5 apple seeds, you will provide yourself with the daily requirement of iodine, which is necessary to prevent problems with the thyroid gland, improve memory and brain activity.
7. Iron. The microelement, indispensable for the prevention and relief of anemia, is very useful for children and pregnant women.
8. Organic acids. Eliminate bloating, flatulence, suppress fermentation processes in the intestines.

Apple diet for weight loss

The apple weight loss method “promises” getting rid of 2-3 to 7-10 extra pounds, depending on its duration. This effectiveness is due to the low calorie content of fruits, as well as their ability to remove excess water and toxins from the body, and accelerate metabolic and digestive processes. The main thing is to strictly follow the rules of the diet, eat only permitted foods and exclude prohibited ones.

Rules and principles

It is important to strictly adhere to the rules of fruit weight loss, not to exclude declared products from the menu, not to reduce their quantity and not to add unnecessary ones. The basic principles are as follows:

• Choose a suitable variety of fruit, it is better if they are green and sour. They contain little sugar and are not as allergenic compared to sweet, red ones. In addition, sour fruits contain more organic acids and dietary fiber, which promote the breakdown of fat. The following varieties of fruit are considered the most suitable for the diet: Granny Smith, Simirenko, Anisovka.
• Eat the fruit with the skin; it contains a lot of fiber, which is essential for losing weight.
• Give preference to domestic varieties of apples; imported ones are often treated with various substances to increase shelf life. It’s easy to check the usefulness of a fruit when purchasing: gently run your finger or nail over its surface. If the plaque has disappeared, do not take the product.
• Don't eat apples at night. Regardless of the variety, they contain a lot of fructose, which gives the body energy. During sleep, its reserves are not consumed, but are stored in fats. If there is a strong feeling of hunger, nutritionists recommend eating some low-fat cottage cheese.
• Don't forget to maintain water balance. The liquid will help cleanse the intestines and increase the effectiveness of the diet.
• The exit from the apple weight loss system must be correct. It is still worth giving up junk food: sweet, smoked, salty, etc. You should increase the calorie intake gradually: by 25% in the first week, by 50% in the second, by 60–70% by the end of 3–4 weeks .
• To get better results, exercise while on an apple menu diet.

What you can and cannot eat on the apple diet

The most important thing you will need during the diet is apples. You need to eat them daily, raw or baked (depending on the type of fruit weight loss). In addition, it is important to follow the recommendations regarding what you can diversify your diet with and what you should avoid:

• If it is difficult to stick to a strictly apple menu, you are constantly hungry and feel unwell, you can diversify your diet with cottage cheese, walnuts, eggs, vegetables (carrots, beets), rice, green tea.
• It is imperative to exclude fatty, salty, fried foods, smoked foods, sweets, flour products, sauces, alcoholic and sweet carbonated drinks from the diet.

Quitting the diet

In addition to obtaining the result, it is necessary to maintain and consolidate it. This must be done wisely.

After a diet or fasting day, it is recommended to adhere to the rules of proper nutrition:

1. Gradually expand the diet by 500 kcal and do not exceed it more than 2500 kcal/day.
2. Cook mainly by steaming, baking, boiling, stewing, grilling;
3. The side dish is the size of your palm, the meat is the size of your fist;
4. 40% of the diet should be vegetables and herbs;
5. Drink high-quality clean water 1 tbsp. in the morning and at least 1 liter per day;
6. Lead an active lifestyle: walks in the fresh air, attending training sessions of various types;
7. Replace “harmful” sweets: candies, cakes, baked goods with honey, marshmallows, marshmallows, berries ground with sugar no more than 50 grams. per day and only in the first half of the day;
8. Minimize: fatty sauces, fried foods, refined flour, sweet carbonated drinks;

These rules are not as complicated as they might seem. But by following them you can remain a slim, healthy person for a long time.

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:

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:

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:

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:

For baking, choose only ripe, strong fruits, without rot or visible damage. The process should be carried out using the following technology:

1. Wash and dry the fruit and remove the core.
2. 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.
3. 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.

Reviews and results

I chose this diet because I really love apples. During fasting, when I had no strength to endure, I allowed myself to eat some rice, cottage cheese and nuts. I lost 4 kg in a week. I'm quite satisfied with the result.

Once a week I give myself an apple fasting day, eating 1.5 kg of fruit. If I feel really hungry in the evening, I can afford a glass of yogurt. The result is minus one and a half kilograms at a time. This system allows you to keep your weight under control.

The result satisfied me - about 4 kg in five days, but I didn’t feel well. I couldn't hold out until the end of the week because my stomach started hurting. I had to include porridge in my diet. The method may not be suitable for everyone.

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I love apples, and in diets where they are the main ingredient, I can eat a lot of them. I only lose weight on them, I sat “hard” once before the wedding, only apples and water for a week, but I haven’t stopped loving them. I bought different varieties and baked and steamed them in different ways. Result minus 8 kg.

Having received excellent feedback from a colleague about this diet. I also decided. I chose the more humane option with fish and meat for 5 days. Minus 5 kg inspired me, I continued for two more days (minus 7 kg). I’m very happy with this result, I’m fluttering like a butterfly. True, the first day I had a little headache and of course there wasn’t enough sweets with the bun.

During the apple season, I always arrange unloading in different variations with kefir, cottage cheese, water, and porridge. I’m one of those who always lose weight, so for me this is a great reason to keep in shape. The main thing is not to be lazy and do it regularly 1 to 2 times a week. If 1 time the weight is worth, and if 2 times the weight per week is minus 1 -1.5 kg. I use only green varieties.

The apple diet did not work for me. I sat on it for 3 days and my stomach hurt. I lost 4 kg, but then I had to eat food according to diet table No. 1 (or dieta No. 1) - the result was permanent. In general, the impression is twofold, there is a result, but there were problems with the stomach, although there were problems before.

During late pregnancy, a sharp weight gain began, the doctor advised me to do a fasting day on apples and kefir once a week. I tried it, I was surprised, the effective method turned out to be -1 kg in a day. It turned out that the swelling had gone away. The pressure returned to normal. Afterwards, before going to work, I began to organize such days again, as a result, within 3 months I returned without difficulty to my prenatal weight, and lost a total of 10 kg.

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:

1. Wash the fruits, cut out the core, leaving the bottom.
2. Combine the remaining ingredients and beat with a whisk.
3. Fill the apples with curd mixture and place on a baking sheet.
4. 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:

1. Beat the egg whites with a whisk, mixer or blender until thick foam, melt the honey.
2. Mix kefir with water, soda, vanilla and bran. Add honey, protein mass, mix again and let it brew for a quarter of an hour.
3. Wash, peel, finely chop the fruits and place on the bottom of the baking dish. Sprinkle with cinnamon and pour the batter on top.
4. Bake the apple pie for 30–40 minutes at 180–200 °C.

General recommendations

When choosing fruits, pay attention not to their color, although many nutritionists claim that green varieties are preferable to red ones (the difference is only in the presence of sucrose and it is not significant), but to the following features:

1. The place where they were grown. Ideally in your own or a neighbor’s garden, or at least in the region. Then they were definitely not treated with chemicals to improve transportation properties;
2. Apple aroma. The more aromatic the fruit, the more vibrant and environmentally friendly it is;
3. The fruit should not have a glossy shine and a white coating, this is a sign of special processing of the fruit;
4. The fruit must be free from rot and scratches.

In addition to the menu, it is recommended to increase physical activity, but not to do full-fledged strength training. This will help distract you from the desire to eat, cause your muscles to expend more energy and improve your mood.

• Walking for an hour;
• Bike ride 40 minutes;
• Active dancing 40 minutes;
• Nordic walking one hour;
• Jumping rope 3 times for 15 minutes;
• Badminton, volleyball game 1.5 hours.

With such exercises, you will additionally burn up to 500 kcal, your muscles will become stronger and your weight will drop faster.

Advantages and disadvantages

Any weight loss system has a number of advantages and disadvantages, and apple is no exception:

results

As a result of any apple diet, a person can get rid of an average of 1 kg of excess body weight per day. But the main thing is that the intestines and blood will be intensively cleansed of harmful waste, cholesterol, and toxins. Metabolic processes will also be normalized, and the functionality of many internal organs will be restored. Thus, as a bonus to losing weight, a person will prevent the development of serious pathologies and improve the health of the body.

Any diet brings positive results, but only if you strictly follow all the rules and regulations. It is very important to exit the diet correctly, as this will allow you to maintain the results for a long period of time. The main rule of exit is not to pounce on your favorite sweets and high-carbohydrate foods. Try to eat plant-based foods for the first 3 days after the diet and not overeat.