Apple diet: benefits, the menu for 7 days, Reviews of nutritionists
The Apple diet is one of the simplest, and most affordable, and allows you to achieve tangible results. But according to nutritionists, when eating apples alone, you need to be careful, as with any other mono diet.
what is the apple diet?
At first glance, the idea of eating only apples seems very tempting. Both tasty and economical, no need to choke on buckwheat and chicken breast. Yes, and you can lose weight quickly: for a week of the Apple diet, you can lose up to 5 kg.
At the same time, doctors warn: mono-diet can cause a breakdown and a shortage of useful trace elements. In addition, it is necessary to carefully consider the menu for the week so that heartburn does not occur from excess malic acid.
benefits of the Apple diet
One of the main advantages of the Apple diet is its availability. Apples are in stores at any time of the year and are inexpensive, which makes the diet budget. The Apple diet is suitable for people who, for moral or physical reasons, do not eat meat, because it does not contain animal proteins. A large amount of vitamins has a beneficial effect on the immune system, pectin envelops the stomach and stimulates the intestines 1. This will avoid intestinal atony (problems with emptying
Cons of Apple diet
The Apple diet is psychologically difficult to tolerate and often leads to a breakdown, as people eat high-calorie foods. Thus, the body signals a serious lack of nutrients and stress. Apples stimulate the feeling of hunger, so it will be difficult to restrain yourself and not eat too much.
After the end of the diet, even after avoiding breakdowns, you need to continue to adhere to proper nutrition, otherwise, the lost kilograms will immediately return. The body, which was in energy-saving mode, will begin to compensate for what it has lost.
During the diet, physical activity is excluded, since training in the absence of protein will lead to muscle loss, and not fat burning. There is also a decrease in strength and weakness.
Important
The Apple diet is prohibited for pregnant and lactating women, as well as for diseases of the intestines and stomach. The acid contained in apples can lead to gastritis and ulcers, and excess fiber can cause flatulence and pain.
The menu of the Apple diet for 7 days
The traditional apple diet consists of only apples and water. But this is very harmful to the body and difficult to tolerate, so consider an easier option, which is allowed to add rye crackers, kefir, and chicken breast.
Up to 1.5 kg of unsweetened hard apples can be eaten per day. So that the fruit does not get bored so quickly, buy different varieties and cook dishes from apples - mashed potatoes, salads, apple bread.
Day 1
- Breakfast: 2 apples, a few rye crackers without additives
- Lunch: a glass of kefir, apple juice ،
- Dinner: 2 fresh apples.
The second day
- Breakfast: a glass of yogurt, apple juice ،
- Lunch: boiled chicken breast, fresh apple ،
- Dinner: two baked apples.
Day 3
- Breakfast
- : Apple and cinnamon salad
Fourth day
- Breakfast: two baked apples and a glass of yogurt.
- Lunch: two baked apples and a spoonful of honey.
- Dinner: salad of grated apples and cinnamon.
Day 5
- Breakfast: a glass of yogurt, apple juice ،
- Lunch: boiled chicken breast, fresh apple ،
- Dinner: two baked apples.
The sixth day
- Breakfast: salad of apples
- Grated cinnamon.
The seventh day
- Breakfast: fresh apple, green tea
- Lunch: boiled chicken breast, fresh apple
- Dinner: two baked apples
Results
For a week of following the Apple diet, you can lose up to 5 kg of excess weight. In this case, there is a possibility of a loss of muscle mass, since the muscles do not receive proteins.
You need to leave the diet smoothly, gradually adding lean meat, fish, dairy products, and cereals to the diet.
To avoid dizziness and weakness, you need to limit physical activity to a minimum, which reduces the effectiveness of the diet. But you can't starve and train at the same time.
Reviews of nutritionists
Many nutritionists agree that any mono diet is a serious stress for the body, so it is better to refuse it. With an Apple diet, there is a serious lack of fats and proteins, and the beneficial substances contained in apples cannot compensate for them.
During a diet, people often have a breakdown and digestive problems. Therefore, it is also necessary to take multivitamins and be sure to consult a doctor before dieting.
- As a doctor, I do not consider such a diet and do not recommend it to any of my patients. Following the Apple diet will only lead to the fact that the body will go into a state of stress and fat will accumulate in reserve.
Therefore, with a high probability, a person will gain extra pounds, even more than before the diet.
How long can you stick to the Apple diet?
As a nutritionist and gastroenterologist, I do not recommend anyone to follow a mono diet. Especially like the Apple diet, which is limited to the number of proteins, fats, and carbohydrates.
Everything should be balanced, and everything should be in moderation. Therefore, to the question of how long you can follow the Apple diet, I will answer - it is better to abandon it immediately.
Is it possible to exercise while following the Apple diet?
- It is not recommended to exercise on an Apple diet, because due to the low-calorie content, forces will simply not be enough not only for sports but also for a full life.
Each person has his own basic exchange: the work of our vital organs is included there. We breathe, our heart works, and the digestive system works. This requires a certain number of calories.
which can be calculated using a formula based on patient data. And this will be the minimum number of calories, and the Apple diet is not able to cover calories even for such a basic exchange.
Is it possible to aggravate chronic diseases when following an Apple diet?
The Apple diet is fat-free and is strictly prohibited for girls of childbearing age. Reducing the amount of fat to less than 50 grams per day can cause hormonal imbalance.
This threatens to disrupt the menstrual cycle, up to menopause 3, that is, the absence of menstruation, which may threaten infertility in the future.
Exacerbation of chronic diseases is, of course, possible when following an Apple diet. Apples are considered a rather heavy product, especially if they are consumed in large quantities - at least one kilogram per day and more.
Diseases of the gastrointestinal tract may appear: gastritis, dysbacteriosis, fungal overgrowth syndrome, bacterial overgrowth syndrome, and flatulence.