5 Day Apple Diet Plan Review – Can You Really Lose 9 lbs In 5 Days?

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The 5 Days Apple Diet Plan for weight loss is touted as one of the fastest ways to lose weight by a lot of fitness experts online.

As the name suggests, this diet involves eating quite a number of apples over an extended period of time. Now there are quite a number of question that arise which will be answered in this post. Some of these questions include:

  • Does this diet will work?
  • If it does work, can you follow it for the long term?
  • What do you need to start?
  • Are there any precautions to take?

These and much more will be answered below.

This article is a 100% UNBIASED Apple Diet review. The objective is to give you all the information you need to determine if this diet is right for you and your weight loss goals. 

You’ll learn exactly how the apple diet works, the pros and cons as well as what kind of results to expect after doing the plan for the full 5 days.

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The 5 Days Apple Diet Plan Review

Below is a video overview of the 5-day apple diet plan. If you are on a slow internet connection and prefer to read, you can scroll down below the video to see the written instructions.

Click Play To Watch The Video Overview Or Scroll Down To Continue Reading:

After watching the video, you’d realize that while the apple diet is great to help you shed fat fast, it is NOT a long-term solution for weight loss.

The reality is if you restrict your diet too much for long periods of time you can actually ruin your metabolism making it much harder to lose weight.

As such, you are better off following an effective weight loss program that produces amazing results for the long term.

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How To Start The 5 Day Apple Diet Plan

The Apple Diet Review

The old adage says that an apple a day keeps the doctor away. In this case, a few apples a day can keep both the doctor and unwanted weight away.

Not to be confused with the apple cider vinegar diet, this is a nutritional program that centers around the eating of apples. Full of fiber, water, and nutrients, this fruit is ideal for helping you to lose weight.

Lasting 5 days, the apple diet plan can help you to lose up to 9lbs in this period of time. Not only does it help you shed off the weight, the apple diet can detoxify your body and also increase the rate of your metabolism.

With a consumption rate of between 1,000 and 2,000 calories a day, the 5-day apple diet is regarded as a low caloric nutritional regimen. Furthermore, it is quite balanced and contains other nutrients such as complex carbohydrates and proteins too.

In addition to that, it reduces your fat intake.

All these effects of the apple diet contribute to your weight loss.

Now let’s look at how to Apple Diet Plan works, why it works, and how to get started if you are interested in trying this diet.



What Is The Apple Diet Plan?

The apple diet is a nutritional plan that lasts for 5 days where your daily meals mainly consist of apples.

On the first day of the diet, you are allowed to eat only apples for breakfast, lunch, and dinner.

On the second day, you are allowed to eat apples for breakfast, lunch, and dinner but with some vegetables at lunchtime.

From the third to the fifth day of the diet you are allowed to consume food items such as protein, fresh fruit juice, smoothies made of vegetables, dairy, and apples during each meal of the day.

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So How Exactly Does The Apple Diet Work?

Apples have high amounts of minerals, vitamins, fiber, and very few calories. Being highly nutritious, they are beneficial to the nervous system of the body. In addition to that, apples are effective laxatives.

One of the main components of apples is fiber. When consumed, it binds to the fat molecules in the body. After doing so, the molecules are not absorbed into the body.

Seeing as apples have laxative qualities, the bound fat molecules are excreted directly out of your system.

As such, they do not get stored and contribute to weight gain. This is why so many people are interested in using the apple diet to lose weight.

The fiber in apples makes them quite satiating. By consuming an apple before every main meal of the day, you feel full for longer periods of time.

As such, you are not likely to overeat hence… Keeping your weight in control.

Here’s How It Works

5 day apple diet plan


Day 1

On the first day of the apple diet detox, you are only allowed to consume 2 apples for breakfast, 1 apple for lunch, and 3 apples for dinner.

This amounts to a total weight of 1.5 kilograms of apples. Along with the fruits, you are allowed to consume Detox water and stay hydrated throughout the day.

Apples have high amounts of minerals, vitamins, phytonutrients, and fiber. By committing to eating them, you are able to prevent diseases such as Alzheimer’s, infections of the Gastro-Intestinal Tract, and diabetes too.

They also help to improve your cognitive function, maintain a healthy level of body fat and improve your cardiovascular health.

Day 2

On this day, you should consume 1 apple and a glassful of soy or skim milk. Lunch takes the form of a salad made up of an apple and some green vegetables.

2 carrots, half a beetroot, mint leaves, and Dijon mustard should create a suitable salad.

Feel free to prepare with olive oil as well as a garnish with salt and pepper. The vegetables provide you with nutrients not available in the apples. Furthermore, vegetarian nutrients help to maintain the integrity of your cell membranes.

Remember to stay hydrated throughout.

Day 3

Breakfast is made up of 1 apple, a slice of multigrain bread and some scrambled eggs. Lunch takes the form of a single apple and Bengal gram salad.

Made up of cucumber, onion, mint, tomatoes, salt, and pepper, this salad is nutritious and complements the apple. An evening snack made up of 1 cup of low-fat yogurt is allowed.

Furthermore, dinner takes the form of 1 apple consumed with turkey bacon, broccoli salad, and carrots. Alternatively, you can decide to have a single apple and lentil soup too.

Essentially, day 3 of the apple diet is protein intensive.

It begins with a healthy serving of scrambled eggs that provide the necessary protein content. If you’re vegetarian, a tall glass of milk will suffice. Bengal gram is also rich in protein and quite satisfying for long periods of time.

Consuming this nutrient allows you to have this body-building nutrient. Furthermore, yogurt helps with digestion and ensures that the apple nutrients and protein are absorbed readily. As always, detoxification drinks and water are allowed.

Day 4

On this day, breakfast consists of an apple washed down with a kale smoothie. At lunchtime, you have the freedom to choose between consuming 1 apple with grilled vegetables or with clear, vegetable soup.

A bite after lunch comprises a small bowl of oranges or watermelon and you can have an evening snack featuring a cup of green tea. Dinner also presents you with options.

You can pick between having an apple with a vegetable lettuce wrap or with a smoothie made up of beetroot and celery.

The kale smoothie helps to lose weight and keeps you full for a long time. The vegetable lunch provides you with nutrients while the green tea detoxifies your body.

Having a vegetarian dinner soothes your digestive system and promotes overall wellness.

Day 5

This is the most nutritionally intensive day of the week.

On this day, you can choose between having an apple and a boiled egg or with some boiled bottle of gourd juice for breakfast. During lunchtime, you can also choose to have an apple with some clear, vegetable soup or grilled vegetables.

A post-lunch bite can be a peach or 2 almonds while your evening snack takes the form of a digestive biscuit and a cup of green tea. At dinner time, you can have an apple with baked fish and asparagus.

Alternatively, you can have the fruit with some kidney beans, capsicum, and chili.

Seeing as you have been consuming a low-calorie diet from Day 1 to Day 4, the last day’s diet fills you up with good carbohydrates, proteins, vegetables, good fats, and fruit. This helps you to revive your system.

This complex combination of foods helps your metabolism to stay active and burn calories without causing any weakness.

Like every other diet plan, there are some pros and cons that you may want to review before you take up this challenge. The fact of the matter is, the apple diet plan is not for everyone. That means it may not necessarily be for you.

Have a look at the pros and cons below and they should set your mind at ease by allowing you to have an idea of what to expect should you decide to try it.

Pros And Cons Of The 5 Day Apple Diet

  • 1. It helps you to lose up to 9lbs in less than a week
  • 2. It is simple and easy to understand
  • 3. The food items in the diet are easy to find
  • 4. Consumption of water is encouraged throughout
  • 5. Through the diet, you are able to detoxify and prevent constipation
  • 6. The fiber content of the apples and vegetables will help you feel full throughout
  • 7. You get other benefits from the apple diet which includes the prevention of many diseases
  • 8. After completion of the apple diet, your metabolism will get a well-deserved boost
  • 1. The diet is extremely restrictive in terms of calories and can cause headaches, weakness, dizziness, and irritability
  • 2. The many apples in the diet can cause gastric hyperacidity
  • 3. You’ll need to exercise a lot of will power to stay on track because of the diet restrictions
  • 4. You may experience some mood swings throughout this diet so people around you may find you a little edgy at times

Getting Started With The 5-Day Apple Diet

It is very easy to get excited and maybe a little bit anxious when you are going to start a new diet. You may already be picturing yourself in the mirror of how amazing you’ll look when you drop those extra pounds.

That’s great, but you must first have a dialog with reality before you jump in head-on. You don’t want to set up yourself for failure.

So it’s best to know exactly what you are getting into before you start.


The first thing you need to understand is that if you have any underlying illness, you SHOULD NOT FOLLOW THIS DIET.

This is very important.

Secondly, the first two days of the 5-day apple diet plan will be really tough.

Your body will be experiencing a sudden drop in calories and you’ll feel a little weak. You want to make sure you are staying on track with your hydration.

Drink a lot of water throughout the day. Don’t wait until you are thirsty either because thirst is a sign of dehydration and you don’t want to get to that level. The best thing to do is to have your water bottle with you at all times and take a sip or two every few minutes.

Be reminded also that as explained in the ‘cons of the apple diet above‘ you may experience some mild headaches and/or nausea at the beginning of the diet. This normally wears off after 24-48 hours.

However, if you feel that the symptoms are overbearing STOP THE DIET IMMEDIATELY and consult with your doctor or healthcare provider.

FAQ About The Apple Diet Plan

Q1. Can I exercise while doing the apple diet? 

A1. Yes, you definitely can. However, throughout the 5 days on the diet, you need to focus on low-intensity exercises. This is because your calorie intake will be very limited and you’ll not have enough energy to power through high-intensity workouts.

If you push yourself too hard, you may do more harm than good. So while exercise is not a must on this plan, you can definitely perform some low-intensity workouts to boost your results.

Q2. How much weight can I lose on the apple diet? 

A2. This is a very popular question. The truth, however, is that this number will vary on an individual basis. For example, depending on how much weight you have to lose.

A person who has an extremely high body fat percentage will lose a lot more weight than a person with low body fat. This is because the less weight (fat) you have to lose, the more your body will hold on that that fat making it more difficult for you.

With that said, all things being equal, i.e you stick the apple diet plan to the T you can expect to lose between 5-11 pounds. In some cases where persons are extremely overweight, they can lose a lot more than that. Note, however, that most of this will be water-weight and NOT fat.

Q3. Does the apple diet really work for weight loss? 

A3. Yes, the apple diet does work. The reason why it works so well is mainly due to the calorie restriction. Apples are very low in calories plus the other permitted foods are also relatively low in calories as well.

Therefore, your overall daily consumption will be very low resulting in a huge calorie deficit. This results in weight loss.

Q4. Is the apple diet the same as the apple cider vinegar diet?

A4. This is actually a very popular question that we get on this blog. And I can see the confusion.

As most people hear the word “apple” they automatically start to think about the vinegar aspect of it. However, they are two different types of detox so to speak.

The apple diet as you learned above is focused on your diet consisting of more than 80% apples for at least 5 days. The ACV diet, on the other hand, consists of you adding organic Braggs apple cider to your water and drinking it before your major meals.

In fact, you can even combine ACV with Garcinia Cambogia as you’ll see here to double your weight loss results.

Q5. Can I Exercise While On The Apple Diet?

A5. The short answer is yes! However, you have to be careful with the type of exercises that you perform while on this diet.

Firstly, the diet is very restrictive both in terms of the types of foods allowed as well as the number of calories that you’ll consume on a daily basis. Therefore, when it comes to exercising while on the apple diet, your best bet is to focus on low-intensity exercises.

This can be as simple as walking on the treadmill or going for a 20 minutes jog. You don’t want to push your body too hard because you’ll not be getting adequate nutrients to fuel your workouts. As a result, doing too much high-intensity workout can burn you out when your calorie is so low which can lead to an increase in cortisol levels.

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Final Verdict On the Apple Diet Plan

If you are searching for a way to lose weight quickly and safely, the 5-day apple diet is your solution.

Consisting mainly of one of the most balanced and nutritious fruits in the world, it has guaranteed results. The apple diet is simple, effective, and easy to perform.

Keep in mind though that if you should consult with your health care professional before starting any diet plan, the apple diet included.

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