There are many different diet plans available, making it challenging to decide which one to follow. The ideal plan is one that effectively promotes weight loss without leaving you feeling hungry. Imagine a diet where you can consume a healthy, nutritious food as your main ingredient, combined with other delicious options. This is the apple diet—a plan that has been around for decades. Did you know that the apple diet, when paired with physical activity, not only helps control blood sugar levels but also supports muscle strengthening?
What is the Apple Diet?
The apple diet is a 5-day diet plan where most of your meals consist primarily of apples. On the first day, dieters are allowed to eat only apples for breakfast, lunch, and dinner. On the second day, apples are eaten for breakfast and dinner, while lunch includes both apples and vegetables. From the third to the fifth day, fruits, fresh fruit juices, vegetable smoothies, proteins, and dairy products are gradually added to the diet. As long as you adhere to the rules of the apple diet, you can enjoy your apples raw, boiled, or even mashed.
Apples are an ideal food for this diet as they are rich in minerals, vitamins, and fiber. Depending on its size, an apple contains between 80 and 100 calories. Apples are not only nutritious but also serve as an effective laxative and are beneficial for the nervous system, which is why they are included in almost every diet plan.
The fiber in apples binds to fat molecules, preventing fat absorption. The fats bound to the fibers are then eliminated directly from the body. This effect also helps you feel full for longer periods, making apples a natural thermogenic food that can boost metabolism and support weight loss.
However, a diet that consists solely of apples may deprive you of essential nutrients like protein and carbohydrates. Therefore, it’s essential not to be overly strict with this diet or consult a dietitian before starting this eating plan. Alternatively, eating an apple before each main meal can help you feel less hungry and prevent overeating.
How to Do the Apple Diet?
The apple diet is a 5-day plan primarily involving apple consumption. On the first day, you consume about 1.5 kilograms of apples without eating anything else. Due to their richness in vitamins, minerals, and fiber, apples help maintain body fat percentage[^1]. If you’re exercising during this period, engage in light physical activities to keep your body balanced.
On the second day of the diet, you should eat apples for breakfast and dinner. For lunch, you can have apples alongside a healthy vegetable dish, which will help you obtain additional necessary nutrients. You may prepare your vegetables with olive oil, which provides nutrients to keep you energized. Remember to stay hydrated as you plan your meals on the second day.
The third day of the apple diet can be called the “protein day.” Proteins are the building blocks of the body, so starting the day with a good protein source like scrambled eggs is recommended. If you’re vegetarian, you may opt for milk instead of eggs. You can also have yogurt on the third day, which aids digestion. For dinner, consume apples along with a quality protein source. Remember that for the first two days, you mainly ate apples, so your body may not have sufficient energy for digestion and metabolism. Avoid eating large portions and refrain from intense exercise to prevent straining your digestion and metabolism.
On the 4th day, you can start your day with an apple and cabbage smoothie. These will help you stay full for longer while supporting weight loss. For lunch, a vegetarian meal with various vegetables will provide valuable nutrients. Be sure to eat plenty of leafy greens and colorful vegetables today. Also, take a snack break after lunch with a glass of fresh juice or any fruit of your choice. For evening snacks, green, black, or white tea is recommended, as they contain antioxidants that aid in detoxifying the body.
On the last day of the diet, you’re allowed to eat fruits, vegetables, quality fats, carbohydrates, and protein. This helps your body gradually transition from the low-calorie diet back to normal eating.
Consider these 5 days on the apple diet as a detox period. During this time, digestion slows down. Since you won’t be consuming sufficient energy, avoid high-intensity workouts, as these 5 days are intended to cleanse your body.
Health Benefits of the Apple Diet
A medium-sized apple is approximately 86% water Foods rich in water content help you feel full, and this diet’s focus on apples supports reduced calorie intake due to the feeling of satiety they provide. Additionally, apples are one of the lowest-calorie fruits.How many calories are in an apple?” Here are some health benefits of the apple diet:
- Nutrient-Rich: Apples contain vitamin C and potassium, with smaller amounts of vitamin K, B6, manganese, and copper. By following an apple-focused diet, you get an abundance of vitamins and minerals.
- Blood Sugar Control: Apples have a low glycemic index, which helps control blood sugar levels[^3]. Studies suggest that a low glycemic index may reduce the risk of diabetes and heart disease[^4].
- Heart Health: The combination of nutrients in apples may contribute to lowering the risk of heart disease[^5].
- Fiber Content: A medium apple contains about 4 grams of fiber, making it an excellent choice to help you reach the recommended daily fiber intake
- Weight Management: High fiber intake can support weight reduction and lower the risk of obesity[^7].
- Digestive Health: Fiber slows digestion and feeds friendly bacteria in your gut, promoting metabolic health and aiding in weight control
Research suggests that whole apples are more filling than applesauce or apple juice[^9]. For these reasons, it’s recommended to consume whole, unpeeled apples during the apple diet instead of juices or purees.
Side Effects of the Apple Diet
In addition to its many benefits, the apple diet also has some unavoidable side effects. Dizziness, headaches, nausea, and fatigue are some negative effects you may experience if you follow this diet for an extended period. If you have irritable bowel syndrome (IBS), apples may trigger bloating and abdominal pain due to their fructose content. Additionally, if you have conditions such as type 2 diabetes or high blood pressure, consult your doctor before starting this diet.
The apple diet is considered a crash diet, and it is not recommended for children and adolescents. As it’s a mono diet focusing on only one type of food, even adults should gradually return to their regular routine after a short time on this diet.
Foods to Eat During the Apple Diet
While on the apple diet, you can consume fruits, leafy greens, and colorful vegetables. It’s also recommended to include protein sources like skinless chicken, fish, eggs, lean turkey, beef, and mushrooms in your diet.
Low-fat milk, yogurt, and cheese can be consumed in limited amounts on the apple diet. Herbs and spices, however, are unrestricted. These include coriander leaves, mint, rosemary, thyme, dill, fennel, ginger, red pepper, and cinnamon. Adding a small amount of cinnamon to your apple can help balance blood sugar levels throughout the diet.
The recommended fats during the apple diet are canola oil, ghee, and olive oil, all of which should be consumed in controlled portions. Opt for refined sugar-free beverages, such as fresh juices, ayran, detox drinks, and vegetable smoothies. Coffee and herbal teas are also allowed as long as you limit milk and avoid added sugars.
Avoid butter, coconut oil, and mayonnaise throughout the diet. Packaged fruit juices, soda, and alcohol should also be avoided. For protein, do not consume skin-on chicken, processed meats, or beef. Cream cheese and whole milk are permitted in limited quantities.
As with any diet, remember that your metabolism may undergo changes throughout this process. These changes may make you feel slightly irritable or drowsy during the first few days. Be sure to drink plenty of water to stay hydrated. However, if you start feeling weak or experience muscle or joint pain, it’s best to stop the diet. Most importantly, consult your doctor before starting any new diet.
Apple Diet and Physical Activity: How to Find the Right Balance?
The apple diet is a restrictive meal plan, so it’s essential to avoid intense workouts while following it. An athlete’s diet should ideally consist of 45-65% carbohydrates, 15-25% protein, and 20-35% fat[^10]. The apple diet, however, doesn’t fully meet these nutritional needs. Athletes who engage in over 60 minutes of high-intensity exercise daily especially need to increase their carbohydrate intake.
Carbohydrates are essential for energy and recovery, so athletes should adjust their carb intake based on their exercise levels. Here are the recommended carbohydrate amounts based on exercise intensity[^9]:
- For 30 minutes of low-intensity exercise per day: 3-5 grams of carbohydrates per kilogram of body weight
- For 60 minutes of moderate-intensity exercise per day: 5-7 grams of carbohydrates per kilogram of body weight
- For 1 hour of endurance exercise per day: 6-10 grams of carbohydrates per kilogram of body weight
Since the apple diet restricts carbohydrate intake, it’s best to avoid exercise altogether on the first day and limit yourself to 30 minutes of low-intensity activity throughout the diet. If you wish to continue both the diet and exercise, consider adding healthy carbs like whole-grain bread to your meals to maintain a balanced diet and activity level.
If you want to lose weight and live a healthy life, it’s essential to maintain a balance between diet and activity. Nutrition and exercise should be organized together. A healthy diet not only helps you sustain performance during workouts but also contributes to your success. Moreover, your body requires proper nutrition to recover, increase muscle mass, and even burn fat.
As a rich source of fiber, water, vitamins, and minerals, apples are a good food choice for athletes. They can help replenish the water lost during workouts. However, the apple diet may cause side effects in athletes, just as it does in non-athletes. These side effects don’t necessarily mean the diet is unhealthy. You can customize the diet to suit your needs, incorporating healthy foods and appropriate physical activity. This way, you can lose weight by following this diet while integrating a healthy nutrition program into your lifestyle.