Apple diet: what it proposes and why it is not recommended

In the quest to lose weight quickly, many people undergo restrictive regimens, which will certainly not offer safe and lasting results, such as, for example, the apple diet – widespread with the promise of losing up to five kilos in just five days. Learn how it works and what are the main risks of this type of diet.

How does the apple diet work?

Although there are different versions of the apple diet, one of the most widespread establishes five days of food control, in which the person must consume the fruit in basically every meal. When starting, on the first day, the only food allowed is apples. On other days, there is more variety with the inclusion of lean meats, dairy products, vegetables and other fruits.

A guideline is to consume plenty of water during diet days – at least two liters a day – and preference should be given to eating low-fat foods, such as low-fat dairy products and skinless poultry.

Although the apple is a fruit beneficial to health, the apple diet is not recommended, as alerted by nutritionist Camila Pedrosa (CRN 15858), from Viver Nutrição e Gastronomia clinic.

apple benefits

Camila explains that, like any fruit, the apple is a source of fiber, vitamins, minerals and antioxidants. “It is also rich in soluble and insoluble fibers that, in addition to helping to control cholesterol and blood sugar levels, help to increase satiety”.

The apple alone, however, as the nutritionist warns, does not help with weight loss. “The weight loss process is not just weight loss on the scale. Weight loss will only happen if there is a balance in your body and this balance involves adequate food, rich and varied in nutrients, regular physical activity, social well-being and emotional balance”. And she adds that “the stress generated by this practice can promote serious eating disorders, in addition to nutritional deficiencies.”

In addition, she adds that weight loss from this type of crash diet can be associated with loss of water or loss of muscle mass. “And it’s not a sustainable loss because the greater the muscle mass, the better the metabolism, and the water loss will certainly resume after the diet is over.”

Benefits of the apple diet

For Camila, there are no advantages to this type of diet. Although it proposes the consumption of healthy foods, such as apples, vegetables, among others, and encourages greater consumption of water, it is a totally restrictive diet, which can cause serious damage to health, in addition to not offering weight loss. effective and lasting.

Dangers of the apple diet

On the other hand, the harms of the diet are many, as highlighted by the nutritionist:

• It is a very restricted diet in terms of food, which makes the person hungry, weak and irritable.
• Food is not well distributed throughout the day, which can cause sudden drops in blood glucose and even fainting.
• It is a diet without a variety of nutrients, because the apple is, yes, a fruit full of benefits, but there is a diversity of fruits and each one has its specific and fundamental health benefits.
• It can cause eating disorders, because every restriction generates compulsion. That is, when a person spends a lot of time restricting food, the tendency is that, when eating them again, it occurs in an uncontrolled way and, thus, they end up eating more than they should.
• It’s a diet aimed at rapid weight loss, but from a health point of view, it’s not sustainable weight loss for life. The tendency is for the lost weight to return, which in most cases is greater than the loss.
• Any food in excess tends to be harmful and apples can cause constipation or diarrhea when consumed in excess. With bark it loosens the intestine; without shell, hold.
• Excess consumption of apples can also lead to weight gain, as apples, like all fruits, are rich in carbohydrates.

“Losing body fat takes time and occurs gradually and slowly. These rapid weight loss are usually due to excess fluid retention and muscle mass and also modify the body’s metabolism, promoting the reduction of normal metabolic processes, which makes it difficult to lose fat (which is the real weight loss) and also causes an increase in appetite. ”, warns Camilla.

apple diet menu

But, after all, what can and cannot be consumed in the apple diet?

Day 1

• Breakfast: unlimited apples (maximum 1.5 kilos of fruit throughout the day)
• Lunch: unlimited apples (maximum 1.5 kilos of fruit throughout the day)
• Dinner: unlimited apples (maximum 1.5 kilos of fruit throughout the day)

Day 2

• Breakfast: 1 apple + 1 glass of milk (cow or vegetable)
• Lunch: 1 apple + green salad (seasoned with olive oil)
• Dinner: 2 apples

Days 3, 4 and 5

It is worth emphasizing that this is just an example of how the apple diet works and that it is not recommended. And, as the nutritionist points out, it does not offer health benefits, nor does it generate effective weight loss and can still cause numerous health risks.

The ideal diet for those who want to lose weight effectively, emphasizes Camila, is to consume real food: fruits, vegetables, cereals, grains, seeds, milk and dairy products, meat and fish, in addition, drink water and practice physical activity regularly. “It is still necessary to avoid industrialized foods, especially the ultra-processed ones”, concludes the professional. See also functional foods to include them in your diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.