Apples have evolved from being an item in a healthy meal plan to becoming a diet on their own. The apple diet is a weight loss meal plan that uses the fruit as a meal replacement. Dieters are encouraged to substitute their meals for as many apples as they can eat, to achieve fast weight loss. Although it might sound a bit far-fetched for some, the apple diet has proven to produce positive results for others.
How Does the Apple Diet Work?
Because apples are used as meal replacements, you are required to eat apples for breakfast, lunch or supper. In extreme apple diets, there may be some days where the whole day’s menu consists of only apples. These fruits are low in calories and contain natural sugars. By having an apple as a complete meal, you can successfully reduce your calorie intake, and consequently lose weight. The apple diet’s recommended caloric amount is 1000-1200 calories a day.
The Apple Diet Meal Plan
This diet is not strict and can be modified according to your specific weight loss needs. The type of apple you eat is entirely up to you. One apple contains 80-100 calories. The following example meal plan is based on a 3-day apple diet.
Breakfast: 1-2 apples, and a low or non-sugar beverage of your choice
Lunch: 1-2 apples, and green salad
Supper: 1-2 apples
Breakfast: 1-2 apples of your choice
Lunch: 1 apple, 1 slice of cheese and a salad
Supper: 1-3 apples
Breakfast: 1 apple, 1 slice whole grain bread, 1 slice of chicken/turkey
Lunch: 1 apple, green salad and 2 celery/carrots
Supper: 1-3 apples, veggie salad
The above example meal plan is a rough outline of what a typical apple diet looks like. As you can see, it is not intended for long-term use at all. If you want to follow an apple diet, do not do so longer than 7 days. Dieting for extended periods might cause health problems.
How Much Weight Can You Lose on the Apple Diet?
The apple diet can be categorized as a VLCD or very-low calorie diet. These types of diets are designed to be short-term and fast-acting. In other words, dieters can lose anywhere between 3 and 17 pounds, depending on the duration of the diet and your initial weight. Many combine the apple diet with a low-carb twist by minimizing breads, rice, cereal and pasta. By reducing daily calories to 1000-1200 a day, you can make a deficit that leads to weight loss.
Is The Apple Diet Safe?
Any diet that is very low on calories is always risky. A low caloric intake makes malnutrition possible. It is also likely to experience mild to moderate symptoms like fatigue, muscle weakness, dizziness and nausea. Diabetics and pregnant women should not attempt this diet at all. On the bright side, apples are nutritious. They contain vitamins and minerals like vitamin C, antioxidants, fiber and cholesterol-fighting pectin.
The apple diet is more than just about eating an apple a day. It involves consuming apples as low-calorie meals to lose weight fast. This meal plan, like any low-calorie diet, can yield results. However, caution needs to be exercised to avoid malnutrition and damage to your health.