Apple Diet to Lose 6 to10 Pounds From Your Weight

Apple diet to lose 6 to 10 pounds from your weight, and just for 3 to 7 days? Yes, just follow this article and we will show you 5 different apple diets for the best results to lose weight. Every diet has specific rules, with great results.

But first, let’s see why is apple our choice for diet and losing weight.

Apple is a fruit whose useful and healthy properties we often underestimate and forget. Apples are an excellent fruit rich in vitamin C, B vitamins, calcium, potassium, phosphorus, iron, magnesium, and zinc.

This exceptional fruit is a juicy fruit that contains many antioxidants and fiber that further strengthen the body’s defense system. In addition to protecting the teeth, apples also melt fat deposits.

An apple is a fruit that cures absolutely everything: heart, liver, intestines …we all know the sentence, one apple a day and you do not need a doctor.

Why is the apple a good choice in the diet to lose weight?

Due to the richness of fiber, then vitamin C, and potassium, apples are useful in diseases of the heart and blood vessels.

The tannic acid from apples prevents the accumulation of fat in the liver, and vitamin C with iodine, which some species contain, prevents thyroid disease.

Thanks to dietary fiber, they normalize digestion and regulate stool.

It also has a beneficial effect on regulating blood cholesterol levels, reducing the risk of cancer of the lungs, colon, prostate …


  • 200g is the weight of an average apple.
  • Wild apples are smaller and lighter.
  • The largest apple in the world from the Guinness Book of Records weighed 1800 grams.

100g of fresh apples contain:

– 86g water
– 400g minerals
– 27mg vitamins

100g of dried apples contain:

– 82 calories
– 16.9g of carbohydrates
– 1.16g fat

Half of the vitamin C is lost by baking apples. One-fifteenth of the apple fruit makes up the skin and that part contains 40-45 percent polyphenols.

Do not peel the apple!

At least one-fifth of the apples are lost when squeezing the juice. What remains is actually the richest in healing ingredients.

Put a few dried apples in 2 dl of boiling water and cook for five minutes. This tea relieves the symptoms of colds and flu. All these benefits of apple are a real reason to encourage you to use apple diets.

What do you need to know before you start apple diets?

The apple diet is not perfect, but for some who decide to lose weight, this seems to be the best way to do it. Diets with apples burn fewer calories.

To get the most out of your apple diet, it is recommended that you gradually reduce the portions of the meal you usually have a few days before you start your apple diet.

Give up meat, sweets, alcohol, coffee, and black tea completely. Try to minimize the intake of salt in your body.

Is an apple diet effective for losing weight?

For those who want to lose weight fast, apple juice can help. The idea is that the fiber from the apples will saturate you and you will need a smaller amount of food, plus a reduced desire for sweets.

The best 5 versions of the apple diet

In today’s article, we will show you 5 versions of the apple diet.

It is up to you to choose which diet suits you best for your needs and diet to lose weight

1. Apple diet: In 3 days you will lose 10 pounds from your weight

Have you heard of the apple diet which guarantees that you will lose three to 10 pounds in just 3 days?

It is known that short and rigorous diets are recommended only for those in good health, so we will note that you should not follow this diet often.

That guarantees success, of course, you will lose 10 pounds in three days and get rid of bloating.

However, the diet requires strong will and self-discipline and is perfect for those who spend a good part of the day sitting and have a problem with intestinal cramps.

The whole diet is based on a diet with only apples. Our recommendation is not to buy only one type of apple because not all apples have the same taste and smell, so it can be one of the ways to spend the three days easier.

When you feel hungry, drink as much fluid as possible. During this diet, rose tea without sugar is allowed, up to two cups of coffee a day without milk and sugar, green tea, natural lemonade (squeezed lemon).

Dried apples and apple chips are also allowed, but in small quantities (one hand per day).

To make it easier to last three days, you can eat the apples grated, boiled, baked, that is, in any way, using an artificial sweetener instead of sugar and cinnamon.

After these three rigorous days, you will not only notice a visible change in your stomach and lose 10 pounds but you will also get shiny, healthy skin because the body has got rid of numerous toxins.


This extreme version of the apple diet guarantees a rapid weight loss of 3-5 kg ​​in a few days. However, due to the very low-calorie intake, frequent use is not recommended.

This diet should be used only in squats when you need to improve your figure, and you do not have much time for a normal diet. This diet is only for those who are in good health.

2. A diet with apples for 7-10 pounds less weight

Potassium and fruit acid are a great tandem for burning calories, improving metabolism, and regulating digestion. Glucose, which is abundant, keeps blood sugar at the right diet for losing weight

What is the plan for this apple diet?

On the first day, have your breakfast consist of wholemeal bread with fresh cow’s cheese and three slices of apples.

For a snack, eat a plain cake and an apple, while lunch can be hearty.

Prepare 140g of fish, one apple, orange, and celery.

The afternoon snack consists of 85g of cow cheese and 1 apple, and for dinner prepare two sandwiches of rye bread with cheese.

The second day

start the day with 30g oatmeal, 130ml milk, a spoonful of raisins, and 1 apple, and you can eat another apple for a snack.

For lunch- prepare a milk and egg pancake that you will fill with grated apples.

For an afternoon snack-drink 80g of fat-free yogurt and chop half an apple.

Dinner- should consist of 40g of rice mixed with half a banana and 1 apple.

The third day


a piece of wholemeal bread,
3 tablespoons cow’s cheese and apples,


grate 1 apple
140g yogurt
a little lemon and cinnamon.

For lunch:

80g roasted chicken breast
1 apple,
red pepper
lemon juice.




fresh salad (composition) with

-2 carrots
-1 apple
-a spoon of raisins and
-50g nonfat cheese.

During these 3 days do not forget to drink at least 1 liter of water. You will be amazed at how much easier and healthier you will feel after only 72 hours.


With this diet, you will lose 4-6 pounds in 3 days. Unlike the previous extreme diet, in this diet the menu is different. With the menu shown by eating fewer calories you will reach the desired weight. Also With this diet you will lose less, but of course, the result will be visible.

3. Apple diet to lose 2 pounds from your weight for 1 week

The diet plan 3 apples a day was designed by American nutritionist Tammy Flynn. Namely, she noticed that her clients who eat an apple before a meal, lose weight without changing their eating habits.

Experiments and attempts to apply a similar method to other clients (those who did not eat apples before a meal) followed. The results were more than good:

Just by eating one apple before each meal, customers lost an average of 1 kg per week. All this encouraged her and she tried to get the most out of this fact: she also created an auxiliary diet plan that further encourages weight loss, a plan known as the Apple Diet, or the 3 apple diet

Basics of this diet with apples

This diet involves consuming one apple before each main meal. The idea is that the fiber that apples are rich in can easily saturate a person and therefore he will need less food for the meal and at the same time he will reduce/eliminate the desire for sweets.

It is about a diet with relatively small amounts of carbohydrates and a reduced intake of saturated fats. Refined sugars are banned, and only low glycemic index foods are used.

The recommended number of meals is 4-5 smaller meals per day, based on a healthy, low-fat diet. Every meal or snack should contain some protein because it has been proven that this combination reduces appetite and improves weight loss.

People on this diet are encouraged to eat plenty of fruits and vegetables and thus reduce their total calorie intake without feeling hungry.

Recommended food during the diet

For the sake of this diet, it is necessary to consume apples, low-fat cheese, low-fat yogurt, eggs, chicken breast, turkey, fish, lean beef, oats, brown rice, broccoli, lettuce…

Example menu:


  • – apple
  • – omelet with reduced-fat cheese
  • – a cup of cooked oats
  • – A piece of low-fat cheese
  • – A cup of low-fat yogurt


  • – Apple
  • – Grilled chicken breasts
  • – 2 cups steamed broccoli
  • – a cup of brown rice

Afternoon snack

  • – cappuccino shake


  • – Apple
  • – Grilled salmon
  • – Green salad

Exercise recommendations with apple diet to lose weight

In order to have the best possible results from using the diet, it is necessary to include physical activity, if possible. A combination of light weight training and cardio training 3-4 times a week is recommended, with a minimum duration of about 30 minutes.

Why practice this diet

The secrets of the apple diet are unique because the apple and its unique composition make it possible.

Here are the key pointers in moving your apple diet:

  • – Eating an apple before a meal creates a feeling of satiety and reduces the possibility of overeating.
  • – Apples contain dietary fiber that can help lower cholesterol.
  • – Apples contain flavonoids that help prevent heart disease and certain cancers.
  • – Meals are well balanced with lean protein, complex carbohydrates, fruits, and vegetables.
  • – Increased intake of lean meat proteins reduces appetite and maintains muscle mass during dieting.
  • – The apple diet encourages the intake of fresh fruits and vegetables.
  • – Easy to follow – no calorie counting or measurement.
  • – Encourages physical activity.

Why NOT practice this diet

  • – You may get bored before eating an apple before each meal.
  • – Eliminate many foods that the average person today is accustomed to (primarily sweets).
  • – The apple diet can be difficult for vegetarians to follow if they want to strictly adhere to the diet plan.


The 3 apple diet with its combination of eating one apple before each meal and with the diet plan will probably lead to weight loss in most of those who adhere to the program, here are the potential health benefits that should not be overlooked.

Someone will get bored of following this apple diet at some point and the diet plan does not provide for “lying” so if you decide on this diet, you need to change your lifestyle, which is usually not easy at all. … So the decision is up to you.

With this diet you will lose 1 kg per week, but because the choice of food is much easier. This diet 3 apples a day is designed for all those who want to gradually lose weight.

4. Extreme weight loss with apples and sour milk

The diet with apples and sour milk lasts only 2 days, but if you want to lose more weight, do it once a week, until you are satisfied with the result.

The diet with apples and sour milk is very simple:

You will need 1 kg of apples. On the first day eat only apples. Do not eat anything else.

You need to arrange the apples in several meals so that they reach you for the whole day.

You can drink water with lemon juice. That’s all for the first day.

The second day of the diet:

On the second day, eat only sour milk. You have the right to consume 1 kg of low-fat yogurt, divided into several smaller meals.

If you are thirsty, drink water with lemon juice again.

In a few weeks, the fat deposits will disappear and your body will be cleansed of toxins.

You will notice an improvement in both skin and complexion.

For faster results, you can double the diet, ie 2 + 2 per week, and then 3 days break.

5. Express diet with apples and eggs: Loss of 10 pounds in 7 days

Diet period: 7 days

Result: 10 pounds

First day

Breakfast: 1 apple, 1 cup green tea or coffee without sugar

Lunch: 1 boiled egg, 1 tomato, 1 apple or orange

Dinner: 1 boiled egg, lettuce, a cup of green tea

Second day

Breakfast: 1 egg, 1 tomato, 1 cup of green tea

Lunch: 100 g of boiled beef, lettuce, 1 glass of grape juice

Dinner: 2 apples

Third day

Breakfast: 1 egg, 1 tomato or cucumber, 1 cup of tea or coffee

Lunch: 100 g boiled beef, cabbage salad, 1 glass of apple juice

Dinner: 1 glass of milk

Fourth day

Breakfast: 100 g of cottage cheese, 1 cup of green tea or coffee

Lunch: 100 g of roasted fish, lettuce, 1 glass of carrot juice

Dinner: 2 apples

Fifth day

Breakfast: 1 egg, lettuce, 1 cup of tea or coffee

Lunch: 100 g of boiled beef, 1 tomato, 1 cucumber, 1 glass of apple juice

Dinner: 1 glass of milk

Sixth day

Breakfast: 100 g of cottage cheese, 1 cup of tea or coffee

Lunch: 100 g of roasted fish, cabbage salad, 1 glass of carrot juice

Dinner: 2 apples


Breakfast: 100 g of cottage cheese, 1 apple, 1 cup of tea or coffee

Lunch: vegetable soup, 100 g of boiled chicken, 1 cup of tea

Dinner: 1 glass of milk

Effects of the apple diet

The effects of the apple diet are significant, though not permanent unless you change your eating habits permanently.

According to the people who adhered to this diet, in 3 days you can lose up to 10 pounds. Apples are very low in calories.

On average, one fruit contains 90 calories. Weight loss with the apple diet is caused by negative energy balance and water loss from the body.

Eat up to 1000 calories a day, although this is definitely not enough for most women!

Advantages and disadvantages of the apple diet

Experts explain that this diet can cause fatigue, impaired concentration, diarrhea, and headaches.

On the other hand, they say that it eliminates toxins from the digestive system and improves the appearance of the skin.

This diet is recommended for those who have problems with gastrointestinal parasites.

Contraindications to the apple diet

Remember that this diet can not be used by humans:

  • with a sensitive stomach,
  • suffering from gastric ulcer,
  • also for people who suffer from irritable bowel syndrome,
  • suffering from diseased intestines.

Frequently asked questions

Can you lose weight by eating only apples?

Of course, you will lose weight by eating apples. The composition of the apples, more precisely the hairs are great for losing weight. The tannic acid from apples prevents the accumulation of fat in the liver. Apple juice is great because it will reduce your craving for food and the consumption of sweet products.

How much weight can you lose on a 3-day apple diet?

With the apple diet, you will lose up to 10 pounds in 3 days. Apples are great for dieting because of their low-calorie content. However, it should be noted that all this rapid weight loss and their return depends a lot on the diet after the diet.

How many apples should you eat a day to lose weight?

It all depends on which version of the apple diet you use. If you eat one apple a day for a week you will lose 2 pounds.. If you eat 3-4 apples a day you can lose more weight ор 10 pounds. Of course, not everything is in the apples, besides them, it is very important what else you enter in the menu. For best results, the food should be low in calories to get the best effect from eating apples.

Final word

Today we present you with 5 variants of diets with apples.

Two extreme for weight loss and two similar diets for gradual weight loss, all 5 versions are in order to regain the desired figure.

It is up to you to choose the right one, according to your needs.

Good luck to all in weight loss, we hope you will successfully achieve the desired figure, appearance, and beauty.