Lose Weight with Apples
Edited by Donna, Eng, Doug Collins
The Benefits Of Eating Apples to Achieve Weight Loss
Eating apples can facilitate weight loss.
Losing weight by including apples in your diet consists of two components each with different goals:
- 1This regimen, which can be extended to five days, but no longer, is also called The Apple Diet, The Apple Cleanse or The 3-Day Apple Detox. Weight loss occurs because of calorie deprivation. One medium apple contains roughly 120 calories, but it is also a good source of protein, Vitamin C, Vitamin K and the amino acids that help build protein. Apples are also rich in B1, B2, B6, Biotin, Vitamin A, Beta-carotene and Vitamin E. They are also rich in all of the minerals except for chloride and iodine, which are replaced in the diet by the addition of salt, which contains both.Eating nothing but raw apples for three days.
On the apple diet you eat nothing but raw apples for three days. - 2Apples can be eaten every day on a continual basis because the pectin and natural fiber in the apples acts as a natural carb blocker and cleanser of the digestive system. The more apples you eat, the less likely you are to binge on snack foods.Eating at least three raw apples a day before meals for as long as you like.
Aim to eat at least three whole apples a day to stay trim.
Eating apples to lose weight works because:
- The high amounts of chromium and quercetin in apples stabilize blood sugar and help prevent hunger and cravings
- They contain enzyme inhibitors that act as naturally carb blockers helping your body to digest sugars in a slow way that prevents blood sugar swings and encourages the body to use food for fuel, instead of stockpiling sugars as fat
- Apples contain polyphenols that stimulate the pancreas to produce insulin so that calories are processed properly and not turned into body fat
- Raw apples contain soluble fiber that lowers fat I the blood and lowers cholesterol, thus causing weight loss
- Apples inspire positive bacterial changes in the large intestine that help it work more efficiently when it comes to nutrient absorption and daily body detoxification
Eating apples helps good bacteria multiply in the gut, which in turn helps with weight loss.
How to Do The Three Day Apple Cleansing Detox Diet
You can expect to lose between two and five pounds in three days by following this cleansing crash diet.
- 1This is especially important if you have a chronic health condition like diabetes or are taking medications.Always check with your doctor before embarking on a diet with limited food choices.
- 2It can be difficult to just eat one food for three days, so make sure any sweets, snacks or other favorite foods you could binge on are out of sight.Clear your refrigerator and pantry of foods that may tempt you to break the diet.
Clear your refrigerator out so that you are not tempted by any treats while on the Apple Diet. - 3I This includes chamomile tea, mint tea, black tea and green tea. t is important to stay well-hydrated and drink at least eight glasses of water a day. You can also have any type of water: spring waters, sparkling waters and flavored waters that do not aspartame or sugar. No coffee, milk or soy milks are allowed, but you may sweeten your water with fresh lemon or lime slices.Shop for beverages you are allowed on the diet.
You are allowed green tea on this diet. - 4Any variety of apple is suitable forth this diet including McIntosh, Gala, Pink Lady, Red Delicious, Yellow Delicious, Fuji, Pippin and Granny Smith. Try to buy as fresh, organic and as locally grown as you can. Avoid bruised apples as they release an ethylene gas that can spoil your other apples as well. Choose unwaxed fruit with smooth firm skins and wash them well before consuming.Shop for raw, locally grown, organic apples.
One bad apple can spoil the whole bunch, so avoid buying bruised fruit. - 5This is because it can cause mild detoxifications symptoms such as headache, nausea and joint pain.Pick three days, which are not hectic for you to do this diet.
Detoxification diets like the Apple Diet can have side-effects like a headache or sinus pain. - 6This helps kick start your system and encourages the elimination of toxins. It also supplies your thyroid with nutrients needed to keep it running efficiently during this three day semi-fast.Drink a glass of warm water with one teaspoon of iodized salt in it every morning of the diet.
A teaspoon of iodized salt in water a day is necessary on the Apple Diet because apples do not contain the chloride or iodine that is vital to good thyroid function. - 7Most people will feel full on four or five apples a day. Keep in mind that the less that you eat, the more weight that you will lose. Do not consume less than three apples a day.Consume up to nine apples a day for three days.
Nine apples a day is roughly 1800 calories. - 8This will help get your system used to eating solid foods again. Continue eating apples if you like.Transition off of the fast on the fourth day by drinking fresh juices and consuming bone broth.
Ease your way out of the Apple Diet by consuming bone broth. - 9Continue transitioning off of the fast on the fifth day by adding salads and a high protein meal consisting of either chicken, steak or fish.
Breaking your fast with a high quality protein like fish is recommended. - 10For ideas as to how to include raw whole apples in your diet in interesting ways see the section below Ways to Add More Raw Apples to Your Daily Diet.Return to your usual eating routine and make raw apples part of your diet by eating at least three a day, preferably before meals.
Ways to Add More Raw Apples to Your Daily Diet
Eating raw apples is best, because cooked apples lose a lot of the polyphenols that cause weight loss, but cooked apples are still a beneficial choice as long as there is not a lot of sugar or refined flour in the recipe; keep this in mind as you try and keep more of this weight loss fruit in your diet.
- 1To keep raw sliced apples fresh, drizzle them with lemon juice.Eat unpeeled apples raw and sliced as a daily snack.
Lemon juice keeps raw apples from turning brown.
2
Eat raw sliced apple slice sprinkled with cinnamon
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Cinnamon helps burn fat.
3
Dice or grate raw apple and mix it up with Greek yogurt and cinnamon
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Raw yogurt and apples is a nutritious breakfast meal.
4
Eat Raw Apple Crisp for breakfast or dessert
. 5
Eat apple slices and low-fat cottage cheese for lunch
. 6
Grate apple slices and serve on top of steel cut oatmeal with a touch of low-fat milk
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Add apple chunks or slices to any type of salad
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Eat apple slices with 2 ounces of nut butter as a craving-curbing snack
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Eat apple slices with 2 ounces of old cheddar cheese
. 10
Make a Raw Apple Pie Smoothie
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Make a Green Apple Pumpkin Smoothie
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Make a Green Applecado Smoothie
. Tips And Tricks
A variation of the diet allows steak for supper, but nothing else.
- If eating only apples during the Three Day Apple Diet is too rough, some dietitians have modified it to include four to five ounces of organic, grain fed steak (and nothing else) at suppertime, however keep in mind this will result in less weight loss
- Eat your apples unpeeled as there are many antioxidants and polyphenols as well as fiber in the peel.
- Eating a whole fruit is more beneficial than drinking apple juice as changing the texture or removing fiber from the fruit it lowers its glycemic levels, but there are still benefits to eating apples in any form over sweet or high-calorie snacks.
If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.
