We all know an apple a day keeps the doctor away. What if I told you it also can help you lose weight?
Don’t believe me?
It’s called the 5-Day Apple Diet. This low caloric nutritional program is simple, balanced and easy to follow. It not only helps you lose weight (up to 9 lbs.), it cleanses your body and boosts your metabolism (1, 2).
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What Is the 5-Day Apple Diet Plan?
The 5-Day Apple Diet is a balanced weight loss program. You’ll consume 1,000 to 2,000 calories each day. The first day you’ll eat only apples. Over the next four days, more foods will be added, including vegetables and whole-grain bread (See What You’ll Eat on the 5-Day Apple Diet).
Before You Start
It’s natural to get excited, even a little nervous when you’re starting a new diet. Maybe you’ve been looking in the mirror, imagining how you’ll look when you shed those extra pounds.
That’s all well and good but before you go all in, you want to know what to expect.
The first two weeks may be difficult. Your body won’t be consuming as many calories so you may feel weak. So drink plenty of water throughout the day. Don’t wait until you’re thirsty. You don’t want to get dehydrated.
What You’ll Eat on the 5-Day Apple Diet
Drink at least 2 liters of water a day. The other foods on the diet plan should be low-fat (low-fat cheese, lean meat).
Day 1: Breakfast, Lunch and Dinner – Apples (up to 7).
Day 2: Breakfast: apples. Lunch: an apple, green salad seasoned with lemon and two slices of low-fat cheese. Dinner: apples.
Day 3: Breakfast: an apple, one slice of whole-grain bread and a slice of low-fat turkey bacon. Lunch: an apple, green salad, two carrots and a quarter of an onion. Dinner: apples.
Day 4: Breakfast: an apple, one slice of whole-grain bread and a slice of low-fat bacon. Lunch: an apple; a salad of boiled vegetables (no potatoes) and 200 grams of tuna with lemon. Dinner: an apple and a bowl of whole-grain cereal and non-fat milk.
Day 5: Breakfast: an apple, boiled egg and a slice of whole-grain bread. Lunch: an apple, raw vegetable salad and 200 grams of roast beef or skinless chicken. Dinner: apples.
Pros and Cons of the 5-Day Apple Diet
There are pros and cons to every diet. In this case, the 5-Day Apple Diet can help you lose weight quickly but there may be side effects. It’s important to know the pluses and minuses before committing.
- Apples are rich in iron, Vitamin C and A, potassium and other nutrients.
- They boost your immunity.
- Apples contain soluble fiber, which lowers your cholesterol.
- They can help prevent heart diseases, metabolic syndrome and
- Apples are rich in pectin, which serves as an active fat blocker.
- They contain cellulose, which helps detoxify your body, stimulate your digestive tract and relieve constipation.
- Apples contain polyphenols, which slow down wrinkles and produce beautiful young-looking skin.
- Eating apples promote weight loss.
- Eating apples have a purifying effect. They also serve as a high-power diuretic working as a detoxing agent in the body.
- This diet is not recommended if you’re suffering from gastritis, stomach ulcers, hyperacidity or biliary dyskinesia
- It’s extremely restrictive in terms of
- It may cause headaches, weakness, dizziness and
- Too many apples can cause gastric hyperacidity.
- You may experience mood swings.
Frequently Asked Questions about the 5-Day Apple Diet Plan
Can I exercise while on the apple diet?
Yes, if you focus on low-intensity exercises. Remember, your calorie intake and energy levels will be reduced. Pushing yourself too hard can do more harm than good.
How much weight can I lose?
This is one of the most frequently asked questions. The amount of weight loss depends on the individual. There are many factors to consider.
For example, someone who has a high percentage of body fat will lose more weight than someone with low body fat. If you follow the 5-Day Apple Diet Plan, you can expect to lose between 5 and 11 pounds.
Does the apple diet work for weight loss?
Yes, mainly because of the calorie restriction. When your daily food consumption is low, you’ll typically have a calorie deficit. As a result, you’ll lose weight.
Do Apples Have Fiber?
Yes, Apples are a high source of dietary fiber. A medium-sized apple has 4.4 grams of fiber and 100 grams of apple have 2.4 grams of fiber.
After the Diet
Once you’ve completed the 5-Day Apple Diet Plan, it’s important that you maintain healthy eating habits and adopt a balanced diet.
Set up a maintenance program that includes planning your meals for the day and blocking off time to exercise.
Note: Consult your physician or healthcare provider before starting the 5-Day Apple Diet if you have an underlying illness or if, at any time, you experience any side effects.
Dietitian with around 5 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.