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When following the Apple Diet you have to eat one unskinned apple before each meal. Participants should eat three meals a day interspersed with two snacks i.e. breakfast, a morning snack, lunch, an afternoon snack and dinner with an apple before each main meal. Besides the nutritional value of apples, the fruit also acts as a low calorie filler making you eat less during the meal.
Each of these five meals should be small and should each contain one lean source of protein e.g. chicken, turkey, fish (e.g. salmon), lean cuts of beef, eggs and low-fat dairy products (e.g.cottage cheese and yogurt). Dieters are also instructed to consume six servings of fruits and vegetables on top of the three daily apples, Refined sugars should be cut drastically and be replaced with carbohydrates that have a low glycemic index.Whole grains like brown rice and oatmeal are recommended. Regular cardiovascular exercise and weight training is encouraged. Each meal should be accompanied by plenty of water.
Apples make a good filler promoting a feeling of fullness and reduce the tendency toward overeating. Apples may reduce the risk of colon cancer, prostate cancer and lung cancer. They are an excellent source of antioxidants except for Vit C. Therefore the fruit can help prevent damage to cells and tissues. The fiber content, although less than in most other fruits, helps regulate bowel movements and may thus reduce the risk of colon cancer. They may also help with heart disease, weight loss, and controlling cholesterol. The fiber contained in apples reduces cholesterol by preventing reabsorption, and (like most fruits and vegetables) they are bulky for their caloric content. Apples possess phenolic compounds which may be cancer-protective and demonstrate antioxidant activity. Apples increase the production of the neurotransmitter acetylcholine in mice, providing a potential mechanism for the prevention of the decline in cognitive performance that accompanies dietary and genetic deficiencies and aging.
Meals are balanced with a combination of lean proteins, complex carbohydrates, fruit and vegetables.
The diet is easy to follow with no counting or measuring.
More then 100 recipes are included
Exercise is promoted.
Encourages the use of other fresh fruit and vegetables.
Meal plans are not very stimulating and boredom may occur.
Dieters may become tired of eating apples with every meal
Eliminates many foods and does not provide any allowances for including favorite foods occasionally.
Difficult for vegetarians to follow the recommended meal plan.