Lose Belly Fat by Following the Apple Diet

Health and nutrition experts don't recommend following this type of diet, although some people want to adopt it anyway. Do you have questions about it? Read on to learn more.
Lose Belly Fat by Following the Apple Diet

Last update: 01 May, 2021

The apple diet is very restrictive. Therefore, experts indicate it isn’t advisable to follow it for a long period of time. Furthermore, in principle, it’s intended to be an eating plan for a maximum of one week.

People who find it difficult to lose weight and need to do it for health reasons, because they’re exposed to several immediate risks, are usually prescribed diets for periods of time so they can achieve it. All this is controlled and supported by both the doctor and a nutritionist.

In addition, not eating a sufficiently satiating, complete, varied, and balanced diet can cause the body to break down rapidly in various ways and become vulnerable to disease. Furthermore, the same happens when a person with obesity decides to adopt a diet without professional help.

Therefore, if you want to lose weight in an effective but healthy way, it’s best to follow the recommendations of your family doctor or nutritionist. And if you’re prescribed the apple diet, remember that this isn’t a way of eating for life, but for a specific moment.

The apple diet, just for one week

Some apples for the apple diet.

Day one

Firstly, you must eat apples along with some snacks although nutritionists don’t validate such extreme diets. Therefore, eat light meals, such as a grilled fish fillet with salad to not go hungry.

Breakfast

  • 2 apples
  • 1 piece of toast with an egg-white omelet
  • 1 c. of spearmint or peppermint tea

Lunch

  • 1 grilled hake fillet with lemon
  • 1 portion of mixed salad
  • An apple (dessert)

Dinner

  • 3 apples

* Possible snacks: unsweetened low-fat yogurt, raw carrots, mixed salads with vinegar dressing, salt, black pepper, and a drizzle of olive oil.

Day two

On the second day of the apple diet to reduce the abdomen, you will add vegetables that will prevent the presence of hunger. To dress them, it’s best to use vinegar, salt, and olive oil instead of mayonnaise.

In dressings and preparations, keep in mind that olive oil will provide you with healthy fats, but you should always use it in moderation.

Breakfast

  • 1 apple
  • 1 piece of toast with tomato, olive oil, and salt
  • A glass of unsweetened soy milk

Lunch

  • 2 grilled chicken breasts
  • 1 salad (2 carrots, 1 small beet, mint leaves, olive oil, salt, and pepper)
  • 1 apple (dessert)

Dinner

  • 2 apples

Day three

On the third day of the apple diet to reduce the abdomen, your body will begin to receive lean protein of good quality. Here you can make some changes if you’re vegetarian, like tofu instead of cheese or ham.

  • Use yogurt instead of ham or cheese if you want other alternatives.
A bowl of tofu.

Breakfast

  • An apple 
  • 2 scrambled eggs 
  • 1 slice of whole-grain bread with avocado and black pepper

Lunch

  • 1 apple
  • Salad (1 cucumber, 1 tomato, ½ avocado, basil, 1 oz. of goat cheese, salt, pepper, and olive oil)

Dinner

  • An apple
  • Salad (2 slices of turkey breast, 2 carrots, ½ c. of cooked broccoli, salt, and pepper)

Day four of the apple diet

The fourth day of the apple diet to reduce the abdomen will consider complex carbohydrates in greater quantity.

In addition, potatoes and lentils will provide fiber and prepare your stomach for when you start eating various foods again. Also, you can change them for other legumes if you prefer.

Breakfast

  • Smoothie of 1 apple
  • 2 stalks of celery
  • ½ a small beet
  • ½ a glass of soy milk

Lunch

  • An apple
  • Lentil soup
  • 1 glass of orange juice or lemonade

Dinner

  • An apple
  • Vegetable soup
  • ½ a cooked potato
  • 1 glass of water

Day five

The last day of the diet of the apple to reduce the abdomen is the one that considers more quantity and variety of foods. This is because the idea here is to prepare your body to follow a healthy diet in the future.

Furthermore, if you do not like potatoes, swap them for sweet potatoes, lentils, or beans.

Breakfast

  • 1 apple
  • 2 boiled eggs
  • Roasted vegetables

Lunch

  • 1 apple
  • Baked fish
  • ½ a cooked potato
  • Steamed vegetables

Dinner

  • An apple
  • 5 nuts
  • ½ a glass of almond milk

Last considerations when following the apple diet

When following the apple diet, remember not to neglect your hydration, so try to drink enough water throughout the day.

  • Firstly, start your day by drinking a glass of water to refresh and hydrate your body early in the morning. This, believe it or not, will also help you have more energy.
    • Avoid soft drinks and industrial beverages (flavored waters, juices, teas, etc.), as they are rich in sugars even when labeled light
    • However, if you are going to consume juices and smoothies, make sure they’re homemade and prepared with fresh and healthy ingredients. Also, avoid adding sugar and sweeteners.
  • Furthermore, eat healthy, organic, and fresh foods. Try to avoid frozen, because they won’t have as many nutrients.
  • Finally, snack between main meals. The best options will be foods rich in fiber and low in fat, such as fruits, fresh vegetables, yogurt, milk, and nuts.

Are you looking for a healthy diet?

So, do you want to try the apple diet to reduce belly fat? In that case, keep in mind that you should be very cautious, as it isn’t the most recommended option according to experts.

However, if you have doubts about how to follow a healthy diet, consult a nutritionist. The professional will offer you healthy and safe personalized options, which will also help you achieve your goals (and, subsequently, maintain them over time).

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