The 3-Day Apple Diet: The Key to Rapid Weight Loss
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Apple Diet for Weight Loss: Essence and Features
The apple diet is one of the fastest, most effective and comfortable methods weight lossNutritionists recommend apples as a snack for those trying to lose weight. This is due to the fruit's low calorie content (47 kcal per 100 g), which is due to its high water content (86%) and minimal fat and protein (0.4% each).
Another benefit of apples is their low glycemic index. Depending on the variety and sugar content, it ranges from 30 to 45 units. Since weight loss is recommended to choose foods with a glycemic index of less than 55 units, apples fit this requirement perfectly.
The fruit contains a large amount of fiber—plant fibers that are indigestible by the body. This helps curb hunger for a while and promote a feeling of fullness. Fiber also stimulates intestinal peristalsis and accelerates metabolism, which is essential for weight loss.
There are several variations of the apple diet. Some involve eating only apples for several days. Others allow for the addition of other foods, such as kefir, cottage cheese, buckwheat, and so on. Furthermore, nutritionists recommend a relatively balanced diet containing sufficient amounts of protein, fat, and carbohydrates.
The choice of dietary regimen is made taking into account the individual characteristics of the body, health status and the desired result.
Who is it suitable for?
The main advantage of the apple diet is its absolute safety. Following it, the body is saturated with vitamins and beneficial microelements. This weight loss method is suitable for almost anyone looking to shed extra pounds quickly.
Who is better off abstaining?
Losing excess weight with the apple diet is not recommended for people with one or more of the following problems:
- diseases of the gastrointestinal tract (especially gastritis and peptic ulcer disease);
- functional disorder of the biliary tract;
- increased acidity;
- cardiovascular disease;
- sugar diabetes Types I and II;
- hormonal imbalance;
- mental disorders;
- period of pregnancy and breastfeeding;
- individual intolerance to apples, caused by a lack of enzymes for their digestion.
People prone to allergic reactions are advised not to consume red varieties due to the presence of an allergen in their skin.
Rules for following the apple diet
Any diet requires a competent and responsible approach; otherwise, following it can cause serious harm to the body. Before choosing an apple-based diet, it's important to familiarize yourself with a few rules:
- The first time you try this diet, stick to it for no more than one day. This will allow you to monitor your body's reaction to this dietary pattern. Do not repeat the diet for at least 30 days.
- Don't consume your entire daily serving of apples at once. Instead, divide them into several servings and consume them at regular intervals.
- When including other foods in your menu, create small portions designed just to satisfy your hunger. This will help prevent overeating.
- Include only dishes prepared without vegetable fats, salt, and sugar in your menu. This will help rid your body of excess fat.
- Drink at least 1.5 liters of clean water daily to restore your water and salt balance. A proper drinking regimen will help you lose fat and reduce swelling.
- Your last snack should be 2-3 hours before bedtime. This will allow your digestive system time to function properly, so you won't have any problems falling asleep or waking up.
- Due to the apple diet's low calorie content and lack of protein, strength training is not recommended while following it. Light exercise and walking are considered the maximum amount of exercise.
When choosing apples for your diet, it's best to choose varieties grown locally. Eating imported apples treated with paraffin increases the risk of poisoning.
Apple Diet Menu for 3 Days
According to experts, the optimal duration of the diet is three days. This is the time during which the body eliminates most of the fat. In the following days, it begins to adapt to the diet, which leads to a gradual decrease in the effect.
The simplest version of the apple diet involves a menu consisting solely of apples. The daily intake is no more than 1.5 kg of apples. They can be eaten fresh or baked. For additional fluids, you can drink unsweetened tea (green or herbal), still water, or apple cider vinegar.
For people for whom such a diet would be too strict, nutritionists offer a varied menu consisting of several products.
Day one:
- breakfast:
- 1 apple;
- 1 slice of rye bread;
- 1 tbsp. cottage cheese (fat-free);
- lunch:
- 1 apple;
- dinner:
- fish salad (without salt), consisting of several ingredients: apple, 150 g of lean fish, orange, celery, lemon juice, 75 g of low-fat yogurt;
- afternoon snack:
- 1 apple;
- 100 g low-fat cottage cheese;
- dinner:
- ½ apple;
- ½ cucumber;
- 2 slices of cheese;
- green.
Day two:
- breakfast:
- a mixture prepared from 1 grated apple, 150 ml of low-fat milk, 30 g of oatmeal;
- lunch:
- 1 apple;
- dinner:
- 1 apple;
- a piece of steamed turkey;
- afternoon snack:
- ½ apple;
- 100 g yogurt (fat-free);
- dinner:
- 1 chopped apple;
- 40 g boiled rice (brown).
Day three:
- breakfast:
- 1 apple;
- 2 tbsp. cottage cheese (fat-free);
- lunch:
- a mixture of 150 g of low-fat kefir, puree from 1 apple, lemon juice and cinnamon;
- dinner:
- 100 g boiled chicken fillet;
- afternoon snack:
- 1 apple;
- dinner:
- salad made from a piece of cheese, 1 apple, 2 carrots and 1 teaspoon of olive oil.
Products containing flour and sugar should not be included in the diet menu.
What results can be achieved?
By strictly following the dietary regimen, you can lose 3 kg in 3 days. excess weightAccording to reviews, you can lose up to 5 kg in a week on the apple diet.
Let's sum it up
A three-day apple diet helps you detoxify your body and lose a few pounds. This method is completely safe, but it's recommended to consult a nutritionist before trying it.
