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Do you have an important event that you can attend in a week, but you need to lose at least 3 kg to fit your favorite dress? Well, don’t worry! We have a plan so you can lose up to 5 pounds in 5 days! All you have to do is follow the Apple diet plan.
Apples are dense fruits in the diet that help to lose weight, fight cancer, reduce the risk of type 2 diabetes, prevent gallstones, increase immunity and develop cataracts in the eyes to prevent.
Therefore, the 5-day apple diet not only helps you lose weight, but also improves overall health. However, you should also remember to exercise regularly and make a significant lifestyle change that will help you lose weight quickly and healthily.
In this article, you will learn why the apple diet works, what 5-day diet plan you can follow, and what exercises you can do. We also have a delicious recipe for you! Check it out! I am sure you will love it. ????
What is the Apple Diet?
The apple diet is a 5-day plan in which an important part of your meals consist of apples. On day 1, dieters can only eat apples for breakfast, lunch, and dinner. On day 2, dieters can eat apples for breakfast, dinner, and lunch, as well as apples and vegetables. From day 3 to day 5, dieters can eat fruit, fresh fruit juices, vegetable shakes, protein and dairy products, as well as apples for every main meal. But don’t worry, the full menu is given below …
How does the Apple diet work?
The ideal components for a diet, in this case apples, are rich in minerals, vitamins and fiber and also have very few calories with around 80 to 100 calories, depending on the size of the fruit. Apples are an effective laxative. They are also nutritious and beneficial to the nervous system. They are therefore included in many diet routines. For this diet, however, the apple is the star. The fiber in the apple binds to the fat molecules and prevents the absorption of fat. The fat bound to the fiber is excreted directly from the body. Apples make you feel fuller for longer. Eating an apple before every important meal makes you feel less hungry and prevents you from overeating.
The apple diet menu for 5 days
The 5-day apple diet requires dieters to eat apples and liquids only on the first day. For the remaining four days, dieters are primarily allowed to eat apples along with other foods that are dense in their diet but must not exceed 1200 calories a day.
Breakfast: 2 apples
Lunch: 1 apple
Dinner: 3 apples
Breakfast, lunch and dinner should include apples and only apples, which is about 1.5 kilograms. Apples are rich in vitamins, minerals, phytonutrients and fiber. These nutrients are essential to maintain a sufficient percentage of body fat, good cardiovascular health and brain function, and to prevent diabetes, Alzheimer’s, and irritation of the GI tract. Drink enough detox water and water to stay hydrated throughout the day.
Breakfast: 1 apple and a glass of skimmed milk or soy milk (if sensitive to gluten)
Lunch: An apple and vegetable salad with two carrots and half a turnip is ideal. Make a light dressing for salad with mint leaves, dijon mustard, olive oil, salt and pepper.
Dinner: 2 apples.
On the second day, eat apples along with a healthy vegetarian lunch. This helps you gain other important nutrients from the vegetables. Olive oil is a rich source of good fats that help maintain cell membrane integrity. Make sure you drink a good amount of water all day.
Breakfast: 1 apple + 1 slice of multigrain bread + scrambled eggs
Lunch: 1 apple + bengal gram salad with cucumber, tomatoes, onions, mint leaves, salt and pepper.
Snack: 1 cup low-fat yogurt
1 apple + turkey ham, carrots and broccoli salad
1 apple + lentil soup
This day can be called a protein day. Proteins are the building blocks of our body. So start your day with a good source of protein like scrambled eggs (use a whole egg). If you are a vegetarian, you can drink a glass of milk (vegetables) instead of eggs. The gram of Bengal is high in protein and will help you feel satisfied for longer. The yogurt helps you with digestion. Eat a good source of protein and 1 apple for dinner. Since you have mainly eaten apples for two days, your body does not have enough energy for digestion and metabolism. So don’t overeat. Fill yourself with water and detox drinks.
Breakfast: 1 apple + savoy cabbage
1 apple + roasted vegetables
1 apple + clear vegetable soup
After lunch: 1 small bowl of watermelon or 1 orange
Snack: 1 cup of green tea
1 apple + vegetarian salad wrap
1 apple + beetroot and celery shake
Start your day with an apple-green shake. Kale helps you lose weight and fills you up longer. The vegetarian lunch helps you to get all the important nutrients of the different vegetables. It contains a large amount of green leafy vegetables and colored vegetables. Take a snack after lunch that day. Take a glass of fresh fruit juice or a whole fruit. Green / black / white tea is highly recommended for your snack as it contains antioxidants and helps your body eliminate all toxins. Eat a vegetarian dinner with an apple. This will calm your digestive system.
1 apple + 1 boiled egg
1 apple + boiled pumpkin juice
1 apple + roasted vegetables
1 apple + clear vegetable soup
After lunch: 2 almonds or 1 peach
On this day, people who eat the apple diet are allowed to eat fruits, vegetables, good fats, good carbohydrates and proteins. This will help revitalize your body from the low-calorie diet you’ve followed for the past few days. After you have gradually introduced all the foods that the body is supposed to introduce on the last day when you eat a complex selection of foods, your metabolism remains active and helps burn calories.
Eat foods while dieting the apple
Fruits and vegetables: seasonal fruits, local fruits, green leafy vegetables and colorful vegetables.
Proteins: skinless chicken, fish, eggs, lean pieces of turkey and beef, tofu, mushrooms and pieces of soy.
Dairy products: low-fat milk, low-fat yogurt and cheese (in limited quantities).
Herbs and 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 & Cookies – Whole Wheat Bread and Whole Wheat Bread and Cookies.
Fats and oils – olive oil, rice bran oil, rapeseed oil, ghee and mustard oil. All in limited quantities.
Drinks – fresh fruit juices, fresh and coconut water, whey, detox drinks, fresh vegetable juices and smoothies.
Foods to avoid during the apple diet
Fats and oils: butter, butter, coconut oil, mayonnaise and dalda.
Drinks: pre-packaged fruit juices, bottled coconut water, carbonated drinks and alcohol.
Proteins: Chicken with skin, processed meat, beef and pork.
Dairy products: cream cheese or cheese in excessive quantities, whole milk and whole yoghurt.
Apple diet recipe
Turkey packaging with mint chutney
1 tortilla bread
1/2 cup lean turkey
1 teaspoon of garlic paste and ginger
1/4 chopped onion
1/2 chopped tomato
1 sheet of chopped lettuce
1/4 chopped apple
1/2 teaspoon of Garam Masala
1/4 teaspoon of chili powder
Handful of mint leaves
2 tablespoons of rice bran oil
How to cook
Add the oil in a pan and fry the garlic and ginger paste until golden brown.
Add turkey meat, chili powder, salt and Garam Masala. Stir until the meat is cooked well.
To make the mint chutney, wash the mint leaves, remove the stems and pour them into the blender. Add a pinch of salt and a dash of lemon juice. Turn
Heat the tortilla bread in a pan or in the oven.
Add the hot turkey meat.
Top with chopped onions, tomatoes and lettuce leaves.
Add the mint chutney and roll the tortilla bread into a delicious turkey wrap.
Cook the soy pieces in the same way as the turkey and follow the remaining steps to make a delicious pack of soy pieces.
Exercise in the apple’s diet
Exercise is important if you want to lose weight, especially if you are overweight. However, since you are on a very low-calorie diet for the first two days, it is advisable to avoid strict exercise routines. Stick to yoga and meditation. From the third day you can follow your normal exercise routine or you can run, run, climb the stairs, jump rope, practice yoga, dance, squat, swim, do Pilates, jog on the spot, do pushups, sit ups, etc Make sure you lose weight first and then build muscle.
Benefits of the apple diet
It will help you lose weight by feeling full and relieving hunger.
Eating apples every day helps lower your risk of stroke, heart disease, and cholesterol.
This diet is pocket sized and is very simple.
This diet prevents you from taking fruit juices with flavor, color and artificial sweeteners.
This diet helps to restore your body’s metabolism in a slow and constant process.
This diet is a balanced diet that includes vegetables, fruits, proteins, dairy products, good fats, good carbohydrates, micronutrients and fiber.
Side effects of the apple diet
You can get bored if you eat apples just before every important meal.
Those who are used to eating a lot of calories without burning them can become irritable and experience mood swings as this diet is difficult to follow for the first two days.
You may feel weak and sleepy.
Precautions in the diet of the apple
The first two days are crucial. Drink enough water or detox water with the apples. If you feel weak, have muscle or joint pain at any time during the diet, stop the diet immediately and consult a doctor. In addition, we recommend that you follow the advice of your doctor or dietitian before starting this diet. Weight loss depends on several factors, such as age, height, body type, current weight, level of activity, medical history and genes. Therefore, a weight loss plan does not work for everyone. Remember health is wealth.
Frequently asked questions about apple nutrition
How much weight can you lose in the apple diet?
You can lose up to 6 pounds by following the apple’s diet. Make sure you exercise enough and rest.
Can I take an apple in the form of juice?
You can do it, but eating a whole fruit is much healthier. This is due to the fact that the juice breaks down micronutrients and enzymes in fruits. Since you rely solely on the apple for the first two days, eat the fruits to feel full. You can drink fresh apple juice (unfiltered) on days 4 and 5.