Apple is one of the best fruits for weight loss. It is full of nutrients including fiber that can keep you full and reduce your appetite causing you to eat fewer calories.

The 5 day apple diet is a simple and easy to follow diet, which detoxifies your body, boosts your metabolic rate and helps you lose weight (about 9 lbs). In terms of calorie intake, this diet is low caloric, counting 1000-1200 calories per day according to Healthy Top 10’s. From the nutritional components point of view, it is a relatively balanced diet, including proteins and complex carbohydrates consumption, and significantly reducing fat intake.

The star of this diet is the apple.

5 day apple diet

This fruit is used in many weight loss diets because it is one of the healthiest fruits, rich in vitamins, minerals and fiber. It is also a good tonic for the nervous system; it helps digestion acting as a laxative, and it doesn’t make you get fat. An apple, depending on the variety and size, has around 80 and 100 calories.
During the diet, you have to drink at least 2 liters of water a day. The other foods from the diet plan should be low fat (low fat cheese, lean meat).

The 5 day apple diet plan includes:

Day 1

  • Breakfast. Lunch. Dinner – Apples (up to 1.5 kg).

Day 2

  • Breakfast: apples;
  • Lunch: an apple;  a green salad seasoned with lemon and 2 slices of low-fat cheese;
  • Dinner: apples.

Day 3

  • Breakfast: an apple; one slice of whole-grain bread and a slice of low-fat turkey bacon;
  • Lunch: an apple; a green salad, 2 carrots and a quarter of onion.
  • Dinner: apples.

Day 4

  • Breakfast: an apple; one slice of whole-grain bread and a slice of low-fat bacon;
  • Lunch: an apple; a salad of boiled vegetables (no potatoes) and 200 g tuna with lemon.
  • Dinner: an apple; a bowl with whole-grain cereals and non-fat milk.

Day 5

  • Breakfast: an apple; a boiled egg and a  slice of whole-grain bread;
  • Lunch: an apple; a raw vegetables salad and 200 g of roasted beef or skinless chicken
  • Dinner: apples.

The benefits of the 5 day apple diet:

  • The apple diet plan includes common, easy to find and cheap ingredients.
  • It helps to sleep well
  • For meals of apples only, you can consume any amount of apples.
  • The diet plan that is simple and easy to follow.
  • The water consumption is encouraged: you should drink at least 2 liters of water a day.
  • It encourages detoxifying, weight loss and prevents constipation.

The disadvantages of the apple diet:

  • In terms of calorie intake, the apple diet it is restrictive, so people following the diet might feel weak and may experience headaches, dizziness, irritability and nervousness.
  • It can cause gastric hyperacidity because of the apple consumption.
  • Once the diet has ended, people might tend to overeat and put back the lost pounds.


Looking for a cleansing diet? Why not try the Apple cleansing diet?

The apple cleansing diet is a type of cleansing program which revitalizes the body by helping to flush out toxins and giving the digestive system a rest.

Why apples?

The apple is the star of this diet, due to its valuable nutritional properties.  A medium size apple has around 80 calories and is a great source of minerals (calcium, iron, phosphorus and potassium) and of vitamins (A, B complex, C). It is suitable for a cleansing program because it contains pectin, which helps prevent plaque buildup in blood vessels and cellulose, which helps the digestive system move waste quickly through the intestinal tract by adding bulk.

How long do you have to follow the apple cleansing program?

The apple cleansing program’s main goal is to help your body eliminate toxins and to support you to lose weight.  The detox plan should cover a three-day period. You might want to choose the days when you can stay home, because you can experience irritability, fatigue, headaches, muscle aches, abdominal bloating, gas, constipation, and loose bowel movements.

How does the apple cleansing program work?

In the day before beginning the diet, you should have fewer carbohydrates, to give your body a chance to prepare for cleansing program.

During the diet, all you have to do is eat nothing but apples. Even if you cannot eat anything else, you can have as many apples as you want. The substitution of regular meals with apples will quickly decrease your calorie intake while acting as a colon cleanse.

While dieting, you should properly hydrate your body. You can have beverages like water, unsweetened tea and coffee. Do not to consume too much caffeine to avoid digestive troubles.

After the 3 days of detoxification, you might experience difficulties into eating normal foods, so you should avoid fats and heavy foods and choose to eat things like mixed fruits, smoothies, vegetable soup, or steamed vegetables.

weight loss with apple

Reasons why you should follow an apple cleansing diet

1.       You will detoxify your body and you will lose 3-4 lbs in 3 days only.

2.       The diet cleanses your colon and improves nutrient absorption – the cellulose from the apples helps detoxify your body sending toxins out and cleaning your system as well as stimulating your digestive tract effectively, relieving constipation and promoting healthy gut flora.

3.       The skin of the apples contains pectin, which works as a fat blocker.

4.       The flavonoids and other phytochemicals in apples may protect you against cancer of the liver and colon.

5.       Apples contain a substantial amount of antioxidants that helps slow down wrinkles on your skin and producing an anti-aging effect that will make you look younger.

6.       The diet fights against bad breath and reduces cholesterol levels.

Reason why you shouldn’t follow the apple cleansing program:

1.       You cannot follow this diet if you have high blood sugar or other health conditions such as heart, kidney or liver disease, diabetes, or if you are pregnant or lactating; persons with this high blood sugar should try to substitute apple with vegetables like cucumbers, lettuce or tomatoes;

2.       There is little clinical evidence to verify the efficacy or the necessity of an apple diet cleansing program;

3.       Eating for three days only apple can lower the functionality of your stomach, which makes getting use to normal eating a potential obstacle in your diet, so after the diet, you should eat foods which are easier to digest;

4.       From too many apples, some people might experience high levels of acidity in their stomach, followed by a feeling of discomfort. Other negative side effects of the diet are irritability, fatigue, headaches, muscle aches, abdominal bloating, gas, and constipation, if you do not drink enough liquids.

5.       You might get bored of eating apples, apples, and apples.

6.       Even if it lasts 3 days only, your body will lack other nutritional substances- the apple brings a lot of benefits, but it isn’t a complete food.

This diet works just fine for people who want to flatten their abdomen in a short period of time.

To avoid any unwanted health problems, before beginning any diet you should ask your personal physician or nutritionist for professional advice.

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21 Responses

  1. Anonymous says:

    If you just eat the apple and water only, you lose 20 pounds

    • Haley says:

      Does this diet really work?

    • My Pro Ana Secret says:

      Apples are full of sugar. It’s natural sugar, but it’s still sugar. Sugar=calories. Apples aren’t very nutritious: compare the nutrition and calories in apples to, say broccoli for example. The apple pales in comparison. Also, if you are eating non-organic apples then you are ingesting tons of pesticide residue. In tests done by consumer groups apples were consistently found to contain residue from a number of “cides”. I’m sorry but your idea is a bad one and will serve you no useful purpose whatsoever.

  2. Anon says:

    Proof of the pudding is always in the eating. Try it and find out – but follow it day by day as directed and include your 2 litres of water and sip slowly, dont gulp it or it will give you stomach ache.

  3. janifer says:

    If you try this what you have written here, how much time will it take in effect? I mean result

  4. James says:

    I am in the process of using this method to lose weight (although, I am only doing apples and water). The first day, I lost 1.3 pounds. The second day, lost 2.7 pounds. The third day, lost 2.7 as well. The fourth day, I lost 1.6 pounds. It definitely works. Eating one apple, made me feel full for hours on end. I even ate them with peanut butter. Best tasting apples imo are SweeTangos, they are in season August through November-ish. My problem is I have an overpowering sweet tooth, love soft drinks and hate exercise. Lately, I reverted back to drinking soft drinks at night (and one or two throughout the day, I know I’m not being good…grrr), haven’t shed pounds like I did when I started this. Although, I am still below my weight when I started (about 3 weeks ago) So, I need to get back to what I did the first four days. I could see easily losing 30 pounds in 30 days by going with apples/water only. Best of luck to everyone.

  5. Yemsrach says:

    Eat only morning grapefruit lunch salad dinner Apple ,,,,, I drink 2 liter water,,,,,in seven days so how much loose?

  6. Ray says:

    I’m on day 2 of an apple diet cleanse. Just eating apples. I’m also taking mct oil mixed with my morning coffee (black). I plan on doing this for at least one more day then I’m going to slowly add additional foods slowly like nuts, eggs, peanut butter, and vegetables

  7. Mike Edwards says:

    I have just had two boxes of Fuji apples delivered. I am male, 58 years old on 9th February and my weight today is 108.1kg. My plan is to only eat apples and drink water for the next five days.

  8. Lilian Moluts says:

    I am on day 2 of only apples

    BF= 2 to 3 apples
    Lunch = 5 to 6 apples
    Dinner = 3 apples

    Glad I heard about the 2 liters of water .
    Will give updates on weight lost
    Current weight = 65.0kgs

  9. Ash says:

    Interesting approach.

  10. Raven says:

    Any tips on how to keep your sweet tooth/cravings in check? My problem is that sometimes my brain and mouth is hungry but my stomach isn’t and I’ll end up snacking. I did this diet a while back, while it did work for the first 2 days (I went from 127 lbs to 124 lbs) I ended up “crashing” and eating a lot of cookies haha. How should I keep my cravings in check? Currently I’m around 126 lbs and my goal is 120 lbs.

  11. Tanya Jenkins says:

    Grab an apple instead of cookies. Lol

  12. rick says:

    Great info thanks

  13. Margaret Gresham says:

    This is the most absurb thing I have ever read. Not only is it dangerous but will lead to long term damage to your metabolic health. Extreme restriction of calories not to mention variety of food is NOT the right answer. I have coached over 100 people in the last year and gotten them to lose weight while actually ADDING calories and consistency. If you want long term results stop looking for quick fixes and instead look for a coach or mentor. My clients never eat below 1400-1600 calories per day and it is always a variety of clean nutritional foods…. PLEASE don’t risk your health!!! Find a mentor instead!!!

  14. Haley says:

    This diet really works! I’m doing it again to lose more weight! This diet is fast and effective! Although this time I’m doing the apple sauce diet which is still the same just puréed apples with water only! It works however it’s true that you do put back on the weight if not careful afterwards of the diet. Which is what I accidentally did.

  15. Ash says:

    It does work- millions of people all over the world have done the ‘Apple diet’. It consists of eating as many apples as you want.. average is 6-8 apples a day, a mixture of sweet and sour apples. Drink at least two litres of water a day (water is recommended but you can also drink tea, coffee and sugar free squash- counts towards your water allowance). Combine with intense exercise 3 x a week and you should lose 7-10 lbs a week. It’s not dangerous. Just take some vitamins every morning. Since starting the Apple diet, my blood sugars went from super high to the normal range and my doctor was very impressed with my blood pressure, heart rate etc. I’ve lost 20lbs in 18 days. Very happy and would recommend to anyone who wants to lose substantial weight in a small amount of time.

  16. Salome.Nancy says:

    Don’t ask what others have done for you, but ask what you have done for others

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