Tracking macros can feel overwhelming, especially if you're just getting started. You may ask, "how to track macros?" as you stare at the nutrition labels of food products. This process can get more manageable if you have a specific diet in mind, like the apple diet. In this guide, we’ll cover the apple diet, including its benefits, outline a sample meal plan, and provide tips for tracking macros on this diet using a tool like Diet AI's Calorie Counter.
Table of Contents
How Does the Apple Diet Work
Do Apples Help You Lose Weight?
Yes, eating apples can help you lose weight. Apples are low-calorie, nutrient-packed foods that can promote weight loss. One medium apple has just 104 calories. Apples also have a high water and fiber content, which can increase feelings of fullness and reduce hunger. A study published in Nutrition found that overweight women who ate slices of apples before meals lost more weight than those who did not. Another research review found that apple and pear studies “provide some evidence that the consumption of these fruits may promote weight loss and reduce health risks in overweight individuals.” The apple diet is also thought to promote weight loss by improving the body’s metabolism and reducing harmful body fats.
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How to Do the 5-Day Apple Diet for Weight Loss
The apple diet is relatively simple. You consume apples in some form, along with other foods, to add variety and nutrition to your meals. Apple enthusiasts claim that the diet can boost weight loss and improve health. For starters, it’s believed that eating apples can lead to fewer calories. They’re low in calories and take time to chew and digest. You may eat fewer calories after including them in your diet. Next, apples are packed with nutrients and antioxidants. They can boost heart health, help regulate blood sugar, and improve gut health. Finally, some research suggests that apples may help reduce body weight and fat, especially belly fat. This may be due to their fiber content.
Indeed, one medium apple contains about 4 grams of fiber, about 17 percent of the daily value (DV). Studies have found that increasing dietary fiber intake can help with weight management. What’s more, some of the fiber in apples is a type of soluble fiber called pectin. Research indicates that pectin can help reduce body fat, particularly visceral fat.
Day 1: Apple-Centric Meals
The first day of the apple diet is the most restrictive.
Here’s what you can expect:
Breakfast: 1 large apple
Lunch: 2 medium apples
Dinner: 2 large apples.
Day 2: A Little More Variety
On day two, you’ll still eat apples, but you’ll also have other foods to add variety to your meals:
Breakfast: Whole grain cereal with boiled egg, 1 small apple
Lunch: 1 apple, leafy green salad, fresh fruit juice
Dinner: Baked fish and fresh apple juice.
Day 3: More Nutrient-Dense Foods
By day three, you’ll be eating even more foods to help you meet your nutrient needs:
Breakfast: Whole grain bread, scrambled egg, 1 cup of green tea
Lunch: 1 apple, 1 bowl vegetable clear soup
Post-lunch: Fresh tender coconut water
Dinner: Leafy green salad with homemade light salad dressing and one large apple.
Day 4: Continuing to Balance Your Diet
On day four, the meals continue to get more balanced. Here’s what to expect:
Breakfast: 1 apple, 1 bowl of oatmeal, 1 cup of low-fat milk
Lunch: 1 apple, chicken breast, grilled vegetables, and fresh vegetable juice
Dinner: Baked salmon with brown rice and one large apple.
Day 5: Almost Back to Normal
By day five, you’ll be back to a more balanced diet, with apples included:
Breakfast: 2 apples, 1 cup of skim milk
Lunch: 1 apple and greens salad with half a beet, fresh fruit juices
Dinner: 2 apples and low-fat yogurt.
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Benefits of Apple Diet
1. Apples Are Nutrient Powerhouses
Apples are one of the most nutrient-rich foods you can eat. Nutritionists classify them as “nutrient dense,” meaning they provide a lot of nutrients for relatively few calories. One medium apple has over 100 calories but offers 5 grams of filling fiber. Apples are also a rich source of vitamin C, potassium, copper, and various antioxidants, including polyphenols. For optimal nutrition, eat the apple skin, which contains half of the fiber and most of the polyphenols.
2. Apples May Aid Weight Loss
Apples are high in fiber and water, which make them filling and help promote weight loss. One study found that eating whole apples increased feelings of fullness more than consuming an equivalent amount of apple juice. A separate study revealed that eating apples was linked to a reduced caloric intake at subsequent meals. Research also suggests that apple consumption may significantly reduce body mass index (BMI), a weight-related risk factor for heart disease. Interestingly, apple polyphenols may also have anti-obesity effects.
3. Apples Can Benefit Heart Health
Research has linked apple consumption to a lower risk of heart disease. One study found that eating 100–150 grams of whole apples daily was associated with a lower risk of heart disease and its risk factors, including high blood pressure. Apples may promote heart health due to their soluble fiber content. This type of fiber helps reduce cholesterol levels and may decrease the risk of heart disease. Another reason apples may be heart-healthy is their polyphenol content. Some polyphenols, such as flavonoids, have been shown to help lower blood pressure. Studies also link high flavonoid intake to a reduced risk of stroke.
4. Apples May Lower Diabetes Risk
Eating apples may reduce your risk of type 2 diabetes. A review of studies found that eating apples and pears was associated with an 18% reduced risk of type 2 diabetes. Just one serving per week may lower your risk by 3%. The high amount of the polyphenol quercetin in apples could explain this beneficial effect.
5. Apples Promote Gut Health
Apples contain pectin, a fiber that acts as a prebiotic in your gut. Research suggests that a healthy gut is key to better overall health. Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. It significantly improves the ratio of Bacteroidetes to Firmicutes, the two main types of bacteria in your gut. New research suggests that apples may help protect against chronic diseases like obesity, type 2 diabetes, heart disease, and cancer by beneficially altering the gut microbiota.
6. Apples May Help Prevent Cancer
Apples' antioxidants may benefit certain types of cancer, including lung, breast, and digestive tract cancers. Research suggests these effects may be attributed to apple polyphenols, which keep cancerous cells from multiplying. Moreover, one study in women reported that higher apple intakes were linked to a lower chance of cancer death. However, further human research is needed to better understand the possible link between apples and cancer prevention, for example, to identify adequate amounts and eating times.
7. Apples Could Help Fight Asthma
Antioxidant-rich apples may help reduce airway inflammation related to allergic asthma. Apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. This could make apples effective against late phases of bronchial asthma responses. Test-tube and animal studies support this, suggesting that quercetin may be suitable for allergic inflammatory diseases like asthma and sinusitis. Still, more human research is needed on the topic.
8. Apples May Help Protect Your Brain
Quercetin in apples may protect your brain from damage caused by oxidative stress. A meta-analysis of 14 animal studies suggests that quercetin may have some preventive properties against Alzheimer’s disease (AD). Still, the researchers questioned some of the study methodologies and believed more research was needed to conclude. Most research focuses on a specific compound instead of whole apples. Therefore, further research is still required, specifically on the effects of apples, before any conclusions can be drawn.
9. Apples May Improve Mental Health
Eating more vegetables and fruits like apples may help your mental health, according to a 2020 systematic review. The study found that this benefit kicks in if you eat at least five servings of fruit and vegetables daily, consistent with the American Dietary Guidelines for daily fruit and vegetable intake. In addition, a 2022 British study found that adolescents who consume fewer vegetables and fruits in their diet tend to have poorer mental health.
10. May Help with Digestive Diseases
Research suggests that eating fruit like apples may help reduce the chance of gastroesophageal reflux disease (GERD). Multiple studies have also indicated that eating apples can help you digest your food better, which may be helpful with constipation. But the extent of the effect may depend on the type of apple you’re eating.
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Things to Consider Before Starting Apple Diet
1. Boost Your Calorie Tracking Game with Diet AI
Tracking calories is critical for weight loss, so before starting the apple diet, consider using Diet AI to help you stay on track. Diet AI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, Diet AI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with Diet AI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Keep Enough Apples Within Reach
The apple diet is one of the most straightforward diets because it has few rules and requires minimal preparation. Still, planning before starting the apple diet is essential so you don’t make poor decisions when hunger strikes. First, make sure you always have apples on hand. Plan your meals ahead of time, considering your day’s activities and schedules to prevent making bad decisions.
3. Stay Energized with Apple Slices and Almonds
Eating apples daily can get monotonous, so try to keep meals interesting by experimenting with apple-based recipes. Also, have healthy snacks, such as almonds or apple slices with almond butter. These foods can help satisfy cravings, keep your energy up, and prevent sudden drops in blood sugar that can occur with restrictive diets.
4. Monitor Your Progress to Stay Motivated
To stay motivated while on the apple diet, use a journal or app to monitor your food intake, mood, and weight loss results. Tracking your progress will help you stay accountable and provide insight into how the diet affects your body.
5. Stay Hydrated on the Apple Diet
Drinking enough water is an essential part of any diet plan, including the apple diet. Staying hydrated will complement the apple diet and boost your overall well-being.
6. Experiment with Different Apple Recipes
The apple diet is one of the simplest to follow because it has few rules and requires minimal preparation. Still, planning before starting the apple diet is essential so you don’t make poor decisions when hunger strikes. First, make sure you always have apples on hand. Plan your meals ahead of time, considering your day’s activities and schedules to prevent making bad decisions.
Download DietAI Today for 80% Off!
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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