What Is The Apple Diet and Does It Work?

April 9, 2019

Ever heard of the apple diet? It’s a low-calorie, nutritionally dense diet that is designed to help people lose weight fast. It typically lasts five days and involves eating apples at each meal.

Does the apple diet actually work? Here, we’ll show you the idea behind the apple diet and examine whether it works or not. Discover the benefits and drawbacks of the diet and whether it’s right for your needs.

What Is the Apple Diet?

The 5 day Apple Diet plan is a short-term diet designed to help people lose weight quickly. Since the diet plan is not a lifelong dietary change, it doesn't produce consistent or long-lasting weight loss results. It's often marketed as a way to lose weight fast, especially before an impending event. The plan can also be done for a 3 day period or over the course of a few weeks.

The apple diet basically consists of eating an apple at every meal. It's similar to the green tea diet where you consume a cup of green tea at each meal. Apples are a rich source of dietary fiber, which helps you feel full longer. The idea is that by eating a fiber-rich apple before consuming the rest of the meal, you'll feel full and consume fewer calories.

Apples themselves are a low-calorie food that contains high amounts of nutrient, making them a healthy choice to reduce calorie intake. They may also help to regulate type 2 diabetes and aid in digestion.

The apple diet works by limiting caloric intake to 1200 calories per day. That's far below the recommended 2,000 calories per day for women who want to maintain weight and 1500 for women who want to lose weight (1).

The first of the diet includes eating 2 apples for breakfast, 1 apple for lunch, and 3 apples for dinner.  On days 2-5, you eat one apple at each meal and can add low calorie, nutritious foods — as long as you stay around 1200 calories.

The diet varies, but typically includes foods such as avocados, green salads, seeds, nuts, and healthy proteins such as skinless chicken breast, turkey bacon, or baked fish. Stick to lean meats, good fats, and complex carbohydrates. Lettuce wraps, broccoli salad, kidney beans, whole-grain cereals, and multigrain bread are all good choices. Salad dressings should be avoided, but you can make a healthy alternative by mixing a small amount of olive oil and Dijon mustard or apple cider vinegar.

You can also clear soups and raw vegetables. If you want to flavor a cup of tea or coffee during the diet, use skim milk, soy milk, lemon juice, and mint leaves. It's best to cook with a healthy oil such as olive oil or coconut oil.

Purported Benefits of The Apple Diet

The best part of the apple diet is that it requires very few ingredients. The ingredients are also very affordable, making it a great choice for people of most income levels. The meals are also easy to prepare so you don't have to worry about spending hours and hours in the kitchen.

Additionally, the apple diet consists of well-balanced, nutritional foods that boast health benefits. Since the diet is so restrictive, it also results in significant weight loss results in a short period of time. Healthy dietary foods may also help to lower cholesterol levels.

Downsides of the Apple Diet

It's Restrictive

The diet is extremely restrictive, which means it will be hard to stick to. While apples are tasty, eating apples at every single meal can become monotonous. The first few days of the diet may be particularly difficult. Since the first day involves eating only apples, many people quit before they even see results.

It's Not Long-Term

Since the diet is only a 5-day plan, the results you experience will only last in the short-term. In order to lose weight and keep it off, you need to make lifelong dietary changes. This type of diet is ideal for people who need to lose weight fast and don't care if they gain it back a week or two later.

You May Not Feel Well

Eating so many apples may cause stomach discomfort or digestive system issues. The low caloric intake may also cause you to feel moody or tired. You may not have much energy and may find it difficult to work out. The mental effects of a sudden caloric reduction can also cause the nervous system to release stress hormones. You may feel grouchy and irritated during the diet.

Does the Apple Diet Work?

The apple diet is a low-calorie diet that works by reducing caloric intake to create fast, but short-term weight loss results. It's a healthy way to lose weight fast since the diet consists of a balanced diet. It is not recommended for long-term use.

Whether it works or not depends on a variety of factors. Age, activity level and existing weight all contribute to the success and outcome of the apple diet. Other factors such as health issues, body type, and perseverance can affect the outcome.

In general, individuals who stick to the parameters of the diet for all five days should expect to see some form of weight loss. The results may be maximized by incorporating daily exercises and eating healthy foods. The weight will come back once you start eating normally.

Apple Diet Recap

The apple diet may be an effective short-term weight loss solution. It's marketed as an option for people who need to lose weight fast and don't care about keeping it off. Keep in mind that all diets work best when paired with a moderate to high activity level. Make sure to exercise regularly for the best results.

If you decide to try the apple diet, it's critical to incorporate healthy, nutritious foods. Some of the side effects of the diet such as weakness and fatigue may be avoided by eating the right foods. Talk to a nutritionist before starting any diet to ensure you maintain proper health.

Sources:

1. https://www.healthline.com/nutrition/how-many-calories-per-day#section1

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