APPLE DIET – rules, effects, menu. How much can you lose?

Apple diet is a diet whose menu is quite monotonous, but its effects are spectacular – one version of the apple diet allows you to lose up to 10 kg in 7 days. In addition, the apple diet improves metabolism and allows you to cleanse the body of toxins. What are the rules of an apple diet? Is the apple diet healthy?

Apple diet is not only a slimming diet but also a cleansing diet. Its main ingredient is apples, which contain the most powerful antioxidants. One of them – quercetin – seals blood vessels and prevents cholesterol levels from rising. Therefore, it inhibits the development of atherosclerosis and ischemic heart disease.

It also has antibacterial, anti-cancer and anti-viral effects. It is good to know that two apples meet one-third of the daily requirement for vitamin C. In addition, apples contain mineral elements such as potassium, iron, magnesium, zinc, copper, silicon.

Nutritional facts regarding apples
Nutritional facts regarding apples

Apple diet – rules

Apple diet comes in two variants. The less stringent one assumes that apples are just an addition to balanced meals. In the more stringent apples is the only component of the meal.

The second variant of the apple diet, like other diets based on the dominance of one ingredient, carries the risk of not providing the body with the proper nutrients necessary for its proper functioning, and as a consequence may lead to its destruction. Therefore, this variant of the apple diet should be used for no more than 7 days.

For the above-mentioned reasons, the apple diet should not only consist of consuming apples alone. It is better to choose the second option and diversify the menu with other products while remembering to reduce the caloric content of meals to 1000 calories per day.

You should be properly prepared for the apple diet, so a few days before starting the apple diet, it is worth gradually reducing the amount of food, especially sweets, alcohol and coffee.

Why you should eat so much apples?
Why you should eat so much apples?

Apple diet – effects

The apple diet effects include cleansing the body of toxins, improving intestinal peristalsis, strengthening the immune system and weight loss.

Apples are low in calories in 100 g of apples is from 36 to 57 kcal (depending on the type of apple). One medium-sized apple weighs about 150 g, so it has from 54 to about 85 kcal.

However, beware! Apples are a rich source of simple sugars, so it\’s not recommended to eat them in the evening, especially in large quantities. We will not use up the sugar we consume, therefore it will accumulate in the form of adipose tissue. In addition, your blood glucose will rise, making it harder to fall asleep.

In the weight loss process, pectins play an important role – a type of water-soluble fibre that swells and gives you a feeling of satiety. In apples, most pectins are found in the seed nests, which, unfortunately, we do not eat. The ideal would be to eat grated apples with seed nests on a plastic grater.

In this form, they take up more space and act on a larger area of the digestive tract. Therefore, it is recommended to eat at least unpeeled and raw apples, because processed lose valuable fibre.