The 5 Day Apple Diet Plan: LOSE Up To 9 lbs In One Week

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? Here’s how.

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).

The apple diet is a short-term, low-calorie diet that emphasizes the consumption of apples as a primary food source. It is often promoted as a quick weight-loss method, but it is not a sustainable or balanced approach to long-term weight management.

This diet emphasizes the incorporation of apples as a primary food source, alongside other nutrient-rich options, to achieve a balanced and effective weight management strategy.

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.

How Does The Apple Diet Work?

The basic premise of the apple diet is to replace most of your meals with apples, typically consuming 3-5 apples per day. Some variations of the diet allow for the inclusion of other low-calorie foods, such as vegetables, lean protein, and whole grains.

Here are some of the proposed mechanisms behind the apple diet:

• Reduced calorie intake: Apples are relatively low in calories, with a medium-sized apple containing around 95 calories. By replacing higher-calorie meals with apples, the overall calorie intake is reduced, leading to potential weight loss.
• Increased fiber intake: Apples are a good source of fiber, which can help promote satiety and reduce hunger pangs. Fiber also slows down digestion, which can help regulate blood sugar levels and prevent spikes that can lead to cravings.
• Improved gut health: The fiber in apples can also act as a prebiotic, promoting the growth of beneficial gut bacteria. A healthy gut microbiome is linked to better digestion, nutrient absorption, and overall health.
• Hydration: Apples contain a significant amount of water, which can help with hydration and overall bodily functions.

What You’ll Eat on the 5-Day Apple Diet

Remember to drink plenty of water throughout the day to stay hydrated and support your energy levels. 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:

• 2 apples with a sprinkle of cinnamon
• 1 cup of green tea

Mid-morning snack:

• 1 apple sliced with a tablespoon of almond butter

Lunch:

• Salad with mixed greens, grilled chicken or fish, apple slices, walnuts, and a light vinaigrette dressing

Afternoon snack:

• Apple smoothie made with 1 apple, a handful of spinach, a banana, and almond milk

Dinner:

• Baked or grilled salmon with roasted vegetables (carrots, broccoli, zucchini) and a side of applesauce

Evening snack (optional):

• A small bowl of apple slices with a dollop of Greek yogurt and a drizzle of honey

Day 2

Breakfast:

• Oatmeal with chopped apples, cinnamon, and a drizzle of honey
• 1 cup of herbal tea

Mid-morning snack:

• Apple slices with a handful of almonds or walnuts

Lunch:

• Whole-wheat toast with avocado, sliced apple, and a sprinkle of chia seeds

Afternoon snack:

• Apple and celery sticks with a side of hummus

Dinner:

• Chicken or lentil soup with chopped apples and vegetables

Evening snack (optional):

• Baked apple with a sprinkle of cinnamon and a drizzle of honey

Day 3

Breakfast:

• Apple and banana smoothie bowl topped with granola and berries
• 1 cup of green tea

Mid-morning snack:

• Apple slices with a tablespoon of peanut butter

Lunch:

• Salad with mixed greens, quinoa, apple slices, feta cheese, and a light vinaigrette dressing

Afternoon snack:

• Apple and carrot sticks with a side of Greek yogurt dip

Dinner:

• Turkey or tofu stir-fry with mixed vegetables and apple chunks

Evening snack (optional):

• A small bowl of applesauce with a sprinkle of cinnamon

Day 4

Breakfast:

• Apple pancakes made with whole-wheat flour, chopped apples, and cinnamon
• 1 cup of herbal tea

Mid-morning snack:

• Apple slices with a drizzle of honey and a sprinkle of granola

Lunch:

• Whole-wheat wrap with grilled chicken or tofu, apple slices, lettuce, and a light dressing

Afternoon snack:

• Apple and cucumber sticks with a side of guacamole

Dinner:

• Baked or grilled chicken breast with roasted sweet potatoes and apple chunks

Evening snack (optional):

• Apple crisp made with oats, cinnamon, and a drizzle of honey

Day 5

Breakfast:

• Apple and yogurt parfait with granola and berries
• 1 cup of green tea

Mid-morning snack:

• Apple slices with a handful of trail mix

Lunch:

• Salad with mixed greens, hard-boiled egg, apple slices, avocado, and a light vinaigrette dressing

Afternoon snack:

• Apple and pear slices with a side of cottage cheese

Dinner:

• Vegetarian chili with beans, vegetables, and apple chunks

Evening snack (optional):

• Applesauce with a sprinkle of cinnamon and a dollop of whipped cream

You can also download the 5-day Apple diet plan pdf and print it, just click here.

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.

Pros

• 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 promotes weight loss.
• Eating apples have a purifying effect. They also serve as a high-power diuretic working as a detoxing agent in the body.

Cons

• 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.

SOURCES:

1. Weight loss associated with a daily intake of three apples
2. Dose-dependent effects of soluble dietary fiber (pectin) on food intake, adiposity, gut hypertrophy and gut satiety hormone secretion in rats
3. Benefits of eating an apple