One recent study consisting of 58 adults found that the participants who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products 1. Additionally, those who started their meals with apple slices consumed an average of fewer calories compared to participants who had no apple snack at the start of the meal 1.
In a different week trial consisting of 49 overweight women, participants who ate three apples per day lost an average of 3 pounds and ate fewer calories in a day compared to participants who consumed three oat cookies, which were equal to the apples in total grams of fiber 2. The researchers speculated that the lower energy density of the apples played a role in weight loss.
3 Apple A Day Diet
This could mean that eating a diet high in fruits, which are low energy density foods, could help with weight maintenance. Apples are an exceptionally healthy fruit and are a source of fiber, vitamin C, potassium, vitamin K, vitamin A, and vitamin B6. In fact, one medium apple with the peel contains the following nutrients 3 :.
Apples are also a rich source of polyphenols and phytochemicals- compounds found in plants that may protect against chronic diseases. There is some research to suggest that apples are associated with heart health. This is because apples contain soluble fiber, which has been linked to lower blood cholesterol levels and better blood sugar or glucose control. Consuming apples may also be beneficial for gut health.
Apples contain a soluble fiber known as pectin, which acts as a prebiotic. Some new research hypothesizes that apples may have a protective effect against obesity, cardiovascular disease, and diabetes by helping to maintain healthy gut bacteria 6.
Original Apple Diet
Please keep in mind that these are the potential benefits of eating apples as part of a varied diet with other healthy foods. It is not a list of the potential benefits of the apple diet. There is currently no research that examines the effects of the apple diet on weight loss or health. Apples are a nutritional powerhouse and may have the potential to help with weight loss, mainly due to their fiber and high water content. However, it is not likely that only eating apples will result in long-term weight loss. This is because any diet that advocates eating only one food, such as apples, is not sustainable, and therefore, is not a healthy way to lose weight.
While 5 days on the apple diet is possible, eating the same foods and such little calories every day could lead individuals to abandon this plan. Additionally, any extra pounds that you might lose by only eating apples will likely return as quickly as they left once you resume a regular diet. Proponents of this diet would have you believe that eating five apples a day will result in weight loss. As previously mentioned, there is some scientific evidence that including apples in your diet may help you lose weight.
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One study found that participants who ate three apples per day lost an average of 3 pounds during the week clinical trial compared to participants who consumed three oat cookies 2. However, more research is needed to determine the connection between apple consumption and weight loss. Currently, no evidence suggests eating more of any specific food will lead to weight loss without additional lifestyle changes. Overall, the foods you eat will likely not produce weight change unless combined with healthy lifestyle choices. The apple diet may result in short-term weight loss but is likely not a good strategy for long-term weight maintenance.
5-Day Apple Diet For Weight Loss
This is because the apple weight loss diet lowers your daily calorie intake to less than 1, calories per day, which creates a calorie deficit. A calorie deficit occurs when you eat fewer calories per day than you burn and is the primary driver of weight loss while on any diet.
However, any weight that is lost on this diet will likely be temporary, and promises of a pound weight loss in only a week are unrealistic and unsustainable. Research has shown that low-calorie diets rarely result in permanent weight change. Most individuals will experience weight regain after completing this short-term diet unless they have a plan to maintain these changes 7. Currently, there are no studies on this diet. Additionally, there is little information on the apple diet, which could point to this being a relatively new fad.
One drawback of this diet is that it lacks variety during the diet period. Due to the extensive calorie restriction and reliance on apples, most people will not consume enough vitamins such as folate , minerals such as calcium , protein, and unsaturated fats a type of fat that is good for heart health during the diet days. For example, the first day of this diet consists of only apples, which are low in protein and heart-healthy fats.
This approach may be counterintuitive as research suggests that high-protein diet plans may help reduce appetite and promote weight loss 8. Additionally, eating a diet with a moderate amount of heart-healthy or good fats has actually been shown to increase feelings of satiety and decrease hunger. This is because fat is known to slow digestion, which can help you feel fuller.
The apple diet is notably low in dietary fat. Furthermore, by eating mostly apples in your diet, you may inadvertently replace other, nutritious fruits, such as pears, watermelon, bananas, strawberries, pineapple, blueberries, and grapefruits. Different fruits contain different types of vitamins, minerals, antioxidants, and phytochemicals, so it is important to eat a variety of fruits and veggies. For example, citrus fruits such as pineapple and grapefruit have more vitamin C than apples and bananas have more potassium. According to proponents of the apple diet, this diet program is a 1, calorie meal plan.
However, after examining some of the meal plans currently circulating the internet, it appears that most days are less than 1, calories. While temporarily following a very low-calorie diet may be safe for well-nourished adults, it is not recommended for everyone.
Also, it should only be undertaken with the help of healthcare professionals or nutritionists. You should not follow a very low-calorie diet if you are pregnant or breastfeeding, trying to conceive, are underweight, or have a history of eating disorders.
5 Day Apple Diet Plan to Lose 10 Pounds in a Week
Additionally, the apple diet is too low in calories for long-term use and could result in nutrient deficiencies and a decrease in metabolism 9. Therefore, consuming too few calories to lose weight can quickly backfire and may even cause you to gain weight as your metabolism slows. Keep in mind that daily calorie estimates range from 1, to 2, calories per day for adult women and 2, to 3, calories for adult men The apple diet is a short-term, 5-day weight loss plan.
One of the problems with these quick weight loss diets is that you may regain weight once you stop following the menu plan. This cycle of dieting, gaining weight, and dieting again is sometimes referred to as yo-yo dieting. Research has linked yo-yo dieting to potential health problems, including increased appetite, greater weight gain over time, and increased body and stomach fat. In a different review article, 11 out of 19 studies determined that a history of yo-yo dieting was associated with higher percentages of body fat and greater amounts of stomach or belly fat Unfortunately, fad diets, such as the apple diet, can encourage yo-yo dieting since these programs do not provide any guidance for long-term weight maintenance and are often too low in calories to sustain.
As you might imagine, the most likely side-effect of this diet is hunger. Any diet that is so low in calories will cause hunger pangs. You may also experience headaches and food cravings. The apple diet can also result in digestive distress, including stomach pain and diarrhea. This is because apples contain a natural sugar known as fructose, which may have a laxative effect when consumed in large quantities. This diet is only for those who are in good health.
Potassium and fruit acid are a great tandem for burning calories, improving metabolism, and regulating digestion. Glucose, which is abundant, keeps blood sugar at the right level. The afternoon snack consists of 85g of cow cheese and 1 apple, and for dinner prepare two sandwiches of rye bread with cheese. Dinner- should consist of 40g of rice mixed with half a banana and 1 apple.
During these 3 days do not forget to drink at least 1 liter of water. You will be amazed at how much easier and healthier you will feel after only 72 hours. With this diet, you will lose pounds in 3 days. Unlike the previous extreme diet, in this diet the menu is different. With the menu shown by eating fewer calories you will reach the desired weight.