Have you heard of the “apple diet”?
It’s a low-calorie diet plan that has you eat apples with every meal: breakfast, lunch, and dinner.
It’s based on the belief that eating an apple at each meal can make you feel fuller and cause you to eat less.
Given that apples are low in calories and dense in nutrients, they are a perfect fit for weight loss.
Depending on the size, one apple can contain anywhere from 80 to 100 calories.
Apples also provide ample amounts of calcium, iron, potassium, and vitamin A, B, and C.
They are also quite rich in fiber.
It’s not only a weight-loss-friendly fruit but also beneficial to your health and beyond.
What Is the Apple Diet?
The apple diet is a 5-day weight loss diet based on a 1200-calorie meal plan focused on apples.
On their meal plan, you’d be eating 5 apples throughout the day to drive weight loss and improve health.
Needless to say, it’s a diet menu where a major portion of each meal comes from apples.
While some meals may only contain apples, others are complete with proteins and veggies.
You’ll find more of those complete meals in the second half of the diet plan.
It’s a diet that’s meant to take advantage of the healthfulness of apples and the benefits of a low-calorie diet.
Can You Lose Weight by Eating Only Apples?
It’s highly likely that you’ll lose weight by eating apples or other foods with similar nutrient profiles.
Apples are incredibly rich in fiber, yet still considered low-calories. They bring a wealth of health benefits such as the reduced risk of obesity, diabetes, and more.
But what also drives a massive and rapid weight loss on the apple diet is in its meal plan. It’s low in calories and mostly based on whole foods.
The 5-day apple diet plan includes:
- Breakfast: 2 Apples.
- Lunch: 1 Apple.
- Dinner: 3 Apples.
- Breakfast: 1 apple, 1 glass of skim milk or almond/ soy milk.
- Lunch: 1 apple with an avocado green salad, topped with seeds and nuts. Dress it with a lemon and apple cider vinegar dressing.
- Dinner: Apples.
- Breakfast: 1 apple and one slice of whole-grain bread and a slice of low-fat turkey bacon
- Lunch: 1 apple and cabbage and carrot clear soup with chicken breast.
- Dinner: Apples
- Breakfast: 1 apple, a boiled egg, and one slice of whole-grain bread
- Lunch: 1 apple, 3-4 oz skinless chicken, and raw vegetables.
- Dinner: Apples
- Breakfast: an apple and a bowl of whole-grain cereals and nut milk.
- Lunch: an apple, baked salmon, and green salad with a lemon and apple vinegar dressing.
- Dinner: Apples.
The Benefits of the 5-Day Apple Diet
This 5-day apple diet is comprised of common, affordable, and accessible ingredients.
When the meal consists of just apples, you can eat any amount of them.
Throughout the diet, good hydration is recommended. This prevents constipation, fosters detoxification, and aids weight loss.
Although most of your meals are nutrient-rich, it’s not to say the apple diet is without downsides.
Here are a few to note.
The Disadvantages of the Apple Diet
The apple diet is extremely calorie-restricted. This means you may experience side effects like headaches, dizziness, and irritability.
You may also experience gastric hyperacidity due to increased apple consumption.
You may also get triggered to overeat after the 5-day diet and experience a rebound fairly quickly.
As a rule of thumb, if you cut calories, exercise, you will naturally lose weight without dieting.
The Bottom Line
If you decide to give this Apple Diet a try, check with your doctor first, as you should with any diet.
How much weight you’d lose depends on many factors such as your weight, age, gender, and activity level.