5-Day Apple Diet For Weight Loss November 3, 2016

Have a party to attend in a week, but you still have to lose at least 5 pounds to fit into your favorite dress? Well, fret not! We have a plan for you to lose up to 6 pounds in 5 days! All you need to do is follow the Apple Diet Plan.

Apples are nutrition-dense fruits that aid weight loss, fight cancer, reduce the risk of type 2 diabetes, prevent gallstone formation, boost immunity, and prevent the development of cataract (1), (2).

Therefore, the 5-day Apple Diet will not only help you lose weight but also improve your overall health. However, you should also keep in mind that working out regularly and making a significant change in your lifestyle will help you lose weight quickly and in a healthy way.

In this article, we will tell you why the apple diet works, the 5-day diet plan you can follow, and exercises you can do. We also have a delicious recipe in store for you! Take a look!

Apple Diet for Weight Loss

  1. What Is Apple Diet?
  2. How Does The Apple Diet Work?
  3. The 5-Day Apple Diet Plan
  4. Foods To Eat During The Apple Diet
  5. Foods To Avoid During The Apple Diet
  6. Apple Diet Recipe
  7. Role Of Exercise
  8. Benefits Of The Apple Diet
  9. Side Effects Of The Apple Diet
  10. Caution
  11. FAQs

What Is The Apple Diet?

What-Is-The-Apple-Diet

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The apple diet is a 5-day diet plan where a major portion of your meals will comprise of apples. On Day 1, dieters are allowed to eat a only apples for breakfast, lunch, and dinner. On Day 2, dieters are allowed to eat apples for breakfast and dinner, and for lunch, apple and veggies. Day 3 to Day 5, the dieters are allowed to eat fruits, fresh fruit juices, vegetable smoothies, proteins, and dairy along with apples for each major meal.

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How Does The Apple Diet Work?

The ideal components for a diet, apples, are rich in minerals, vitamins, and fiber and also have very few calories, amounting to around 80 to 100 calories depending on the size of the fruit. An effective laxative, apples are also nutritious and beneficial for the nervous system, which is why they are included in many diet routines. However, for this diet, the apple is the star! The fiber in the apple binds to the fat molecules, preventing fat absorption. The fiber bound fat is then directly excreted from the body. Apples also make you feel fuller for a longer time. Eating an apple before every major meal will make you feel less hungry and prevent you from overeating.

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The 5-Day Apple Diet Plan

The-5-Day-Apple-Diet-Plan

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The 5-day apple diet requires the dieters to eat only apples and fluid on day one. For the rest of the four days, the dieters will be allowed to eat mostly apples along with other nutrition-dense foods but not exceeding 1200 calories per day.

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1. Day One

Breakfast2 apples
Lunch1 apple
Dinner3 apples
Why This Works

Breakfast, lunch, and dinner should comprise of apples and only apples, amounting to around 1.5 kilograms. Apples are rich in vitamins, minerals, phytonutrients, and dietary fiber. These nutrients are essential for maintaining proper body fat percentage, good cardiovascular health, and improved brain function, and preventing diabetes, Alzheimer’s, and GI tract irritation. Drink enough detox water and water to keep yourself hydrated throughout the day.

2. Day Two

Breakfast1 apple and a glass of skim milk or soy milk (if gluten sensitive)
LunchAn apple and greens salad with two carrots and half a beetroot is ideal. Make a light salad dressing with mint leaves, Dijon mustard, olive oil, salt, and pepper.
Dinner2 apples
Why This Works

On day two, eat apples along with a healthy vegetarian lunch. This will help you to get other essential nutrients from the veggies. Olive oil is a rich source of good fats which will help retain the cell membrane integrity. Make sure to keep sipping on detox water and drink a good amount of water throughout the day.

3. Day Three

Breakfast1 apple + 1 slice multigrain bread+ scrambled eggs
Lunch1 apple+ Bengal gram salad with cucumber, tomato, onion, mint leaves, salt, and pepper.
Evening Snack1 cup low-fat yogurt
DinnerOptions:

  • 1 apple+ turkey bacon, carrots, and broccoli salad
  • 1 apple+ lentil soup
Why This Works

This day can be called as protein day. Proteins are the building blocks of our body. Therefore, start your day with a good protein source like scrambled eggs (use one whole egg). If you are a vegetarian, you may have a glass of milk instead of eggs. Bengal gram is rich in protein and will help you feel full for a longer time. Yogurt will help with digestion. For dinner, eat a good source of protein and 1 apple. Since for two days you ate mostly apples, your body does not have enough energy for digestion and metabolism. So, do not eat too much food. Fill yourself up with water and detox drinks.

4. Day Four

Breakfast1 apple + kale smoothie
LunchOptions:

  • 1 apple+ grilled veggies
  • 1 apple+ vegetable clear soup
Post Lunch1 small bowl watermelon or 1 orange
Evening Snack1 cup green tea
DinnerOptions:

  • 1 apple + vegetarian lettuce wrap
  • 1 apple+ beetroot and celery smoothie
Why This Works

Start your day with an apple and kale smoothie. Kale helps you lose weight and makes you full for a longer time. The vegetarian lunch will help you get all the essential nutrients from the different types of veggies. Include a lot of green leafy and colorful veggies. On this day, take a post-lunch snack break. Have a glass of fresh fruit juice or any whole fruit. For your evening snack, green/black/white tea is highly recommended as it contains antioxidants and will help your body flush all the toxins out. Have a vegetarian dinner along with an apple. This will soothe your digestive system.

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5. Day Five

BreakfastOptions:

  • 1 apple+ 1 boiled egg
  • 1 apple + boiled bottle gourd juice
LunchOptions:

  • 1 apple+ grilled veggies
  • 1 apple+ vegetable clear soup
Post Lunch2 almonds or 1 peach
Evening Snack1 cup green tea + 1 digestive biscuit
Dinner
  • 1 apple+ baked fish and asparagus
  • 1 apple+ kidney beans chili with capsicum
Why This Works

On this day, dieters will be allowed to eat fruits, veggies, good fats, good carbs, and proteins. This will help to revive your body from the low calorie diet you had been following since the past few days. As you have followed a step-by-step procedure of introducing all the foods that you want the body to metabolize, on the last day, when you eat a complex amalgamation of foods, your metabolism will stay active and help burn the calories without making you feel weak.

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Foods To Eat During The Apple Diet

Foods-To-Eat-During-The-Apple-Diet

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Fruits & Veggies – Seasonal fruits, local fruits, green leafy veggies and colored vegetables.
Proteins – Chicken without skin, fish, eggs, lean cuts of turkey and beef, tofu, mushrooms, and soy chunks.
Dairy – Low-fat milk, low-fat yogurt, and cheese (in limited amounts).
Herbs & Spices – coriander leaves, mint leaves, rosemary, thyme, dill, fennel, rose petals, ginger, garlic and onion powder, coriander and cumin powder, turmeric, chili powder, garam masala, fenugreek, mustard seeds, etc.
Bread & Biscuits – multigrain or wholegrain bread and biscuits.
Fats & Oils – Olive oil, rice bran oil, canola oil, ghee, and mustard oil. All in limited amounts.
Beverages- Fresh fruit juices, fresh tender coconut water, buttermilk, detox drinks, fresh vegetable juices, and smoothies.

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Foods To Avoid During The Apple Diet

Foods-To-Avoid-During-The-Apple-Diet

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Fats & Oils – Lard, butter, coconut oil, mayonnaise, and dalda.
Beverages – Packaged fruit juices, packaged coconut water, carbonated drinks, and alcohol.
Proteins – Chicken with skin, processed meat, beef, and pork.
Dairy – Cream cheese or cheese in excess amounts, full-fat milk, and full-fat yogurt.

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Apple Diet Recipe

Turkey Wrap With Mint Chutney

Turkey-Wrap-With-Mint-Chutney

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What You Need
  • 1 tortilla bread
  • 1/2 cup lean ground turkey
  • 1 teaspoon ginger-garlic paste
  • 1/4 onion chopped
  • 1/2 tomato chopped
  • 1 lettuce leaf chopped
  • 1/4 apple chopped
  • 1/2 teaspoon garam masala
  • 1/4 teaspoon chili powder
  • Handful of mint leaves
  • Lemon juice
  • 2 tablespoon rice bran oil
  • Salt
How To Cook
  1. In a frying pan, add the oil and fry the ginger-garlic paste until brown.
  2. Add the turkey meat, chili powder, salt, and garam masala. Stir fry until the meat is cooked well.
  3. To make the mint chutney, wash the mint leaves, remove the stems and toss them into the blender. Add a pinch of salt and a dash of lime juice. Give it a spin.
  4. Heat the tortilla bread on a skillet or oven.
  5. Add the hot turkey meat.
  6. Top it with chopped onions, tomatoes, and lettuce leaf.
  7. Add the mint chutney on top and roll the tortilla bread to make it into a delicious turkey wrap.
Vegetarian Alternative

Cook the soy chunks the same way as turkey is cooked and then follow the rest of the steps to make a delicious soy chunk wrap.

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Role Of Exercise

Role-Of-Exercise

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Working out is a must if you want to lose weight, especially if you are overweight. However, since on the first two days you will be on a very low-calorie diet, it is better to avoid any rigorous workout routine. Stick to yoga and meditation. From the 3rd day on, you can follow your regular exercise routine or you may start running, walking, running up the stairs, jumping rope, yoga, dancing, squats, swimming, pilates, jogging on the spot, push-ups, sit-ups etc. Make sure to lose weight first and then build muscle. For building muscles, go for strength training exercises.

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Benefits Of The Apple Diet

  • Will help you lose weight by making you feel full, hence, curbing the hunger pangs.
  • Eating apples every day will help prevent the risk of stroke, heart disease, and also lower cholesterol levels.
  • This diet is pocket-friendly and is super simple.
  • This diet will prevent you from drinking packaged fruit juices that contain artificial flavor, color, and sweetener.
  • This diet helps to bring the metabolism of your body right back up in a slow and steady process.
  • This diet is a balanced diet that comprises of vegetables, fruits, protein, dairy, good fats, good carbs, micronutrients, and dietary fiber.

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Side Effects Of The Apple Diet

  • You may become bored of eating apples right before every major meal.
  • Those who are used to eating a lot of calories without burning them may become irritated and experience mood swings, as this diet is tough to follow for the first two days.
  • You may feel weak and sleepy.

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Caution

The first two days are crucial. Drink enough water or detox water along with the apples. Also, if you feel weak, experience muscle pain, joint pain etc., at any time during the diet, immediately stop the diet and see a doctor. Also, we recommend that you take your doctor’s or dietitian’s advice before starting this diet. Weight loss depends on various factors such as age, height, body type, current weight, activity level, medical history, and genes. Therefore, one weight loss plan will not work out for every individual. Remember, health is wealth.

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Expert’s Answers For Readers’ Questions

FAQs

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How much weight can you lose on the apple diet?

You can lose up to 6 pounds by following the apple diet. Make sure to workout and get adequate rest.

Can I take an apple in the form of juice?

You may, but eating a whole fruit is much healthier. This is due to the fact that juicing degrades the micronutrients and enzymes of the fruits. Also, since you will depend solely on apple for the first two days, eat the fruits to get the feeling of being full. You can drink fresh apple juice (without straining) on 4th and 5th days.

Is going on the apple diet effective for losing weight?

Yes, you can lose weight with the apple diet. You will be eating apples before major meals, which will make you feel full. Therefore, you will feel less hungry and as a result, you will eat less. Regular workouts will help you further with burning fat and building muscle.

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.
  • Jonathan Delton

    If you were to eat 3 apples everyday, you should expect to lose around 1/2 of a pound each week for 8 weeks. This will happen even if you don’t change your diet or exercise. Also, the more overweight you are, the better this works.http://garciniatruth.com/