The apple diet is a low-calorie meal plan that has been around for a good number of years. It has been endorsed by both dieters and a handful of experts. Fast and effective, it can help those in need of shedding a few pounds to lose weight in a short space of time. However, with its benefits comes a set of drawbacks too. Learn about the pros and cons of the apple diet to make the best decision for your health.
What is the Apple Diet?
The apple diet is a meal plan that replaces your ordinary meals with apples. Because apples only contain 80-100 calories each, they can help reduce the amount of calories you eat every day. When followed properly, the calories only add up to 1000-1200 daily, which is just about what the body needs to keep functioning. The calorie deficit is the main driver of weight loss.
What Can You Eat on the Apple Diet?
Beside apples, you can add moderate amounts of protein and foods with healthy fats. The primary goal is to eat around 1200 calories so fresh foods and lean meats are your best bet. If you like, you can also add vitamin and mineral supplements. Supplements are beneficial with very-low calorie diets because they decrease the likelihood of malnutrition and illnesses.
The apple diet is usually 3-7 days long. The duration depends on how much weight you want to lose. Day one is an all-apple day, which means you eat 1-3 apples for breakfast, lunch and supper. On day two, you can add a small amount of carbohydrates and protein with a slice of whole grain bread and a slice of chicken or turkey. Over the next few days, try to add more protein, fiber and nutrients with vegetables, lean meats, fish and beans.
Pros of the Apple Diet
Substituting meals with a nutritious, low-calorie food like an apple can have a few benefits. Apples are excellent sources of vitamin C, antioxidants and fiber. Eating apples daily can normalize your digestive system and help you feel full for hours. Vitamin C is a well-known natural disease fighter, while antioxidants are effective at removing toxins from the body.
When it comes to losing weight, apples can assist in controlling calories. Each only contains less than 100 calories, which means you can eat several of them without breaking your caloric goals. Sweet and crispy, apples are also delicious meal replacements, and come in a few varieties for taste.
Cons of the Apple Diet
While an apple a day is great for your health, being on a diet of apples for an extended period of time might cause minor health problems. Apples do not have all the nutrients you need, which means you might suffer from malnutrition. The apple diet is also a very-calorie meal plan, and does not have adequate amounts of proteins, carbohydrates and healthy fats required for long-term weight management.
Adding an apple to your diet can do a world of good for your health. However, these tasty fruits also make filling and healthy meal replacements. Speak to your physician about whether or not this diet is safe for you.