5-Day Apple Diet For Weight Loss

You can depend on this juicy fruit to keep you healthy and fit and lose some extra pounds.

Reviewed by Shivani Sikri, Functional Nutrition Expert Shivani Sikri Shivani SikriFunctional Nutrition Expert facebook_iconlinkedin_iconyoutube_iconinsta_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years
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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 Detox 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 cataracts(1), (2). Shavonne Morrison, RDN, says, “Apples are a good source of healthy fiber, phosphorus, vitamin A, magnesium, and potassium and have about 125 calories, depending on the type of apple.”

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

What Is The Apple Diet?

What is the apple diet for weight loss
Image: IStock

The apple diet is a 5-day diet plan where a major portion of your meals will consist of apples. On Day 1, dieters are allowed to eat only apples for breakfast, lunch, and dinner. On Day 2, dieters are allowed to eat apples for breakfast and dinner, and for lunch, apples 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.

protip_icon Fun Fact
Actor Christian Bale shed 63 pounds for his role in The Machinist, by having an apple and a can of tuna daily. Joaquin Phoenix also consumed apples, lettuce, and steamed green beans to shed 23 kgs for his titular character in Joker.

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. They are nature’s thermogenic foods and may even fire up your metabolism, hence supporting weight loss. Eating an apple before every major meal will make you feel less hungry and prevent you from overeating.

Lydia, a blogger, recounted her experience with apples in her diet in her blog. She stated, “In my experience, apples are the best food to eat while detoxing (i).” She emphasized that apples are not only filling but also make the body feel clean. She also noted, “Plus they are delicious, which is something that cannot be said of everything on the detox diet, so it’s a plus.”

According to Shavonne Morrison, RDN, “Consuming apples will not directly cause you to lose weight. However, apples are a good source of fiber, particularly pectin, which can help keep you full longer compared to other types of carbohydrates. This can help reduce cravings and help you stay in a calorie deficit, which is necessary to promote weight loss.”


protip_icon Trivia
“3-Apple-a-Day diet” is another effective variation of the apple diet. It’s designed by Tammi Flynn, RD, and involves having an apple before every meal.

The 5-Day Apple Diet Plan

The 5 day apple diet for weight loss
Image: IStock

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.

1. Day One

Breakfast2 apples
Lunch1 apple
Dinner3 apples
Why This Works

Breakfast, lunch, and dinner should consist of apples and only apples, amounting to around 1.5 kilograms. Apples are rich in vitamins, minerals, phytonutrientsi  Natural chemicals found in plant foods such as vegetables, fruits, and whole grains. They help prevent cellular damage in the body. , and dietary fiber. These nutrients are essential for maintaining proper body fat percentage, good cardiovascular health, and improved brain function, and preventing diabetes, Alzheimer'si  A neurological disorder that affects memory and thinking capacity and causes behavioral issues due to the shrinkage of brain cells. , 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 that 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 protein day. Proteins are the building blocks of our bodies. 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. 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.

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 for 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.

Foods To Eat During The Apple Diet

Foods to eat during the apple diet for weight loss
Image: IStock

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.

A study was conducted on the UK population to evaluate average protein intake with regard to reference nutrient intake (RNI). As per the results, the average intake came out to be 76.0g/day for adults (19-64 years) and 67.0g/day for adults (65 years and over). The contributor’s percentages include- meat and meat products (34%), cereals and cereal products (24%), and chicken and turkey (16%).

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.

Foods To Avoid

Foods to avoid during the apple diet for weight loss
Image: IStock

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.

Apple Diet Recipe

Turkey Wrap With Mint Chutney

Delicious turkey wrap with mint chutney you can eat during your apple diet for weight loss
Image: IStock
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
  • A handful of mint leaves
  • Lemon juice
  • 2 tablespoon rice bran oil
  • Pink Himalayan 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, pink Himalayan 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 the turkey is cooked and then follow the rest of the steps to make a delicious soy chunk wrap. In case you have thyroid issues or are allergic to soy, you can opt for other high protein sources like kidney beans or cottage cheese. Check out what to eat and what to avoid to lose weight quickly.

Baked Apple Chips

Baked apple chips for weight loss
Image: Shutterstock

Ingredients

  • 2 apples, thinly sliced
  • ½ teaspoon of cinnamon

How To Prepare

  1. Preheat the oven to 225°F.
  2. Toss the apple slices in cinnamon and place them in a baking tray.
  3. Bake for 2-3 hours until they become crispy.

Apple And Almond Smoothie

Apple and almond smoothie
Image: Shutterstock

Ingredients

  • 1 apple, roughly chopped
  • 1 cup of almond milk
  • ½ teaspoon of cinnamon
  • 1 tablespoon of honey (optional)
  • 3-5 ice cubes

How To Prepare

  1. Add the chopped apple, almond milk, cinnamon, and honey to a food processor and blend until smooth.
  2. Add ice to a glass and pour the smoothie into it.

Exercise plays a crucial role in weight loss. But is it important to follow it during the apple diet? Find out in the next section

Role Of Exercise

The role of exercise during your apple diet for weight loss
Image: IStock

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.

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 vegetables, fruits, protein, dairy, good fats, good carbs, micronutrients, and dietary fiber.

Side Effects Of The Apple Diet

  • You may become bored with 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.

Infographic: Things To Keep In Mind Before Starting The Apple Diet

An apple-rich diet can help one lose weight and reduce disease risk. Following this healthy diet plan with the right exercise can help you achieve the desired results. However, you need to be aware of certain things before starting a meal replacement like this. Check out the infographic below to learn more.

things to keep in mind before starting the apple diet(infographic)

Illustration: StyleCraze Design Team

If you are keen on losing that extra flab superfast, you may want to give the apple diet for weight loss a try. A 5-day routine, this diet majorly focuses on including apples and their benefits in your meals. While you start with only apples on the first day, you gradually include veggies and fruits in your meals over the 5-day program. The fiber in the apple helps prevent fat build-up and boosts your overall health and immunity as well. Apple helps you feel full and prevent overeating as well. Avoiding junk food, unhealthy fats, full-fat dairy, and alcohol would help you make the most of this weight-loss diet routine.

Frequently Asked Questions

Can I eat apples at night for weight loss?

Shavonne Morrison, RDN, says, “Eating an apple at night will not directly cause weight loss. You can have an apple as a bedtime snack if you are hungry and want something healthy and filling to eat.”

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 work out and get adequate rest. Also, it’s important to note that it’s just water loss, and you need to continuously do vigorous exercise and have a high-quality diet to further lose fat – else this lost water weight can easily bounce back. This diet is just a way to detoxify and release toxins so that your system can get pumped up and get ready for further weight loss.

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 enzymesi  Proteins that increase chemical reactions in the body and are critical for digestion and muscle and nerve functions. of the fruits. Also, since you will depend solely on apples for the first two days, eat the fruits to get the feeling of being full. You can drink fresh apple juice (without straining) on the 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 fat burning and building muscle.

Does Apple Help To Lose Belly Fat?

Apples are replete with fiber and flavonoids that may help lose belly fat (3). Also, the pectin fiber in apples breaks down slowly and promotes satiety, which, in turn, may discourage cravings and possibly promote weight loss (4), (5).

Are apples good for weight loss?

Apples are low in calories and high in fiber, with 116 calories and 5.4 g of fiber per large apple (223 g) (1). Additionally, it has been observed that they aid in losing weight.

Key Takeaways

  • The apple diet emphasizes apple consumption as the primary food source, with one apple for each meal, and possible avoidance of processed foods and added sugars.
  • Apples are loaded with fiber, vitamins, and antioxidants, and are low in calories, and thus promote weight loss.
  • Alongside this, drinking the necessary amount of water and physical activity are also suggested for assisted weight loss.
  • Finally, do keep in mind to not extend this diet indefinitely as it is a short-term one.
apple diet for weight loss

Image: Stable Diffusion/StyleCraze Design Team

Explore the incredible benefits of apples for weight loss and overall health. Watch this enlightening video to discover how this simple fruit can be a game-changer.

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Weight loss associated with a daily intake of three apples or three pears among overweight women
    https://pubmed.ncbi.nlm.nih.gov/12620529/
  2. Apple phytochemicals and their health benefits
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/
  3. Dietary fiber and subsequent changes in body weight and waist circumference in European men and women
    https://pubmed.ncbi.nlm.nih.gov/20016015/
  4. Apple pectin a dietary fiber ameliorates myocardial injury by inhibiting apoptosis in a rat model of ischemia/reperfusion
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122710/
  5. Effect of pectin on satiety in healthy US Army adults
    https://pubmed.ncbi.nlm.nih.gov/9322190/
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Shivani Sikri

Shivani SikriPG Diploma in Dietetics & Public Health Nutrition

Shivani Sikri is the founder and chief nutritionist at Nutri4Verve and has more than 10 years of experience. She recommends a well-balanced, holistic lifestyle modification approach, based on combinations, metabolism, and genetic and medical requirements of her clients.   Her forte lies in therapeutic diets for type 2 diabetes, thyroid, cholesterol, PCOD/ PCOS, fatty liver, heart health, and other metabolic...read full bio

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