Fasting day on kefir and apples: 4 options for easy cleansing and weight loss

In one fasting day, you can lose up to 1.5 kg on apples. Find out how to plan a fasting day menu, and why apples should definitely be in your daily diet.

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

Fasting days on apples are among the most effective ways to quickly and safely lose weight - in one day you can lose up to 1.5 kilograms without tormenting yourself with fasting or torturing yourself with physical activity. But keep in mind that the result is influenced by a lot of factors - these are your shape, your diet the day before, and the amount of liquid you drink during the day.

The benefits of apple fasting days

Research by microbiologists from Europe has proven that with regular consumption of apples, the number of bacteria in the intestines increases, preventing the process of rotting and promoting good absorption of food. This in itself is considered an excellent prevention of excess weight, so nutritionists recommend that women on a diet be sure to include this fruit in their diet. Well, if you want to lose weight quickly, then an excellent option is a fasting day on apples.

Fruits contain antioxidants - the main helpers in the fight against cell aging and protect the lungs from harmful ecology. They contain vitamins B, E, PP, E and a lot of useful minerals - iron, potassium, manganese, pectins, carotene, calcium and many others. Include them in your diet, and you will forget about many diseases for a long time, because they:

• help strengthen the immune system;
• fight tumors (due to the polyphenols and flavonoids they contain);
• reduce the level of “bad” cholesterol;
• dissolve stones in the gall bladder;
• relieve constipation.

An apple fasting day is an excellent prevention of atherosclerosis, hypertension and metabolic restoration. The menu is useful for chronic diseases of the liver, kidneys, heart, as well as muscles and joints.

Results or how much you can lose

Some say goodbye to 1.5 kilograms per day, others - only 200 grams. The advantage of these detox days is that the weight comes off slowly, but with proper nutrition it does not return. In addition, the body does not experience stress, metabolic processes change gradually, and the skin does not become flabby, unlike losing weight through extreme diets.

Benefit and effectiveness

If you consume only these two products throughout the day, you will be able to notice the results the very next morning. One kilogram of apples contains only 600 kilocalories. In addition, apples in our country are quite affordable, which cannot be said about exotic fruits.

By carrying out one-day diets on apples, you can lose up to 3 extra pounds, as well as bring your body back to normal. These fruits contain the following beneficial substances and elements:

• B vitamins;
• vitamin C;
• vitamin PP;
• folic acid;
• potassium;
• iron;
• phosphorus;
• iodine (in apple seeds);
• beta-carotene in yellow and red apple varieties.

But this is not all the benefits of apples. These fruits are a real storehouse of antioxidants. It is antioxidants that can fight factors such as aging of the body and the harmful effects of the environment. Therefore, apples are often called rejuvenating apples.

The fiber contained in these fruits can stimulate the gastrointestinal tract and fight constipation and dysbiosis. Apples also contain a large amount of pectin, which improves the condition of the skin, reduces cholesterol levels in the body, speeds up metabolism and removes harmful toxins.

Contraindications

Those suffering from gastritis with high acidity or stomach ulcers should not overuse sour varieties such as Granny Smith and Simirenko. You will have to refuse such a day in case of individual intolerance, as well as in acute stages of liver and kidney diseases. Even if you have no special contraindications, experts do not recommend practicing an apple fasting day more than 4 times a month; the optimal frequency is once every 10 days.

Before resorting to this method of losing weight, be sure to consult a doctor or nutritionist to avoid possible complications.

Crutches for losing weight

Nutritionists are sure: the body does not need a “rest” from food, but moderation.

“Unfortunately, today the concept of moderation is unpopular,” Elena sighs. – All kinds of cleansing are in fashion, which are not scientifically substantiated in any way and which, in my opinion, are complete nonsense. The popularity of fasting days is associated with people's belief in miracles. It’s much easier to suffer once than to control yourself day after day. But miracles don’t happen, and fasting days are like crutches: they help you move, but they don’t make your gait easy. They don’t change their diet, don’t teach them how to eat right, and therefore the kilograms lost with such difficulty come back again and again. It’s much wiser to make small changes in your diet once and for all - and become slim and healthy.

General recommendations

1. Maintain water balance - drink at least 1.5 liters per day. The liquid should be non-carbonated, without sugar and caffeine. It is best to drink mineral water; green tea and herbal infusions are suitable, for example, one that contains stevia, which reduces appetite.
2. Take a herbal laxative; decoctions based on joster, rhubarb, thorns, licorice are suitable, or follow the pharmacist’s recommendation.
3. In the evening, go to the sauna or take a hot bath - such procedures will speed up the removal of toxins.
4. Limit physical activity so as not to force the body to work hard, but a walk in the fresh air will not be superfluous. You can go to a massage room or a SPA to take your mind off thoughts about food. However, do not forget about the laxative effect of the product - the toilet should always be nearby.

Menu, power mode

As you already understand, the menu of this diet will include kefir and apples. It is advisable to eat them separately from each other (the time interval is about half an hour). But if you can boast of stomach stability, then you can make an apple-kefir smoothie in a blender without adding sugar.

The norm is 1–1.5 kg of apples per day (470–705 kcal) and 1 liter of kefir (530 kcal). Plus water – 2 liters (0 kcal). Water can be replaced with herbal or green tea. Sugar is of course prohibited

Do not neglect additional fluid, it is necessary for normal bowel function. At least 1.5 - 2 liters of water.

As a result, the daily calorie content of the diet is 1000-1235 kcal . This is below the minimum daily intake for most adults. I already wrote about this in the article “how many calories do you need to lose weight.”

You can choose any apples, eating them directly with the peel, because it is very rich in healthy fiber.

It is best to divide your diet into about 6 meals. You eat an apple, and after 30 minutes drink a glass of kefir. After 3 hours, repeat everything again.

Preparing for a detox day

Many people deload on the day after the feast, but this approach is wrong, because at this time the body is busy recovering from overeating and is not in the mood to deload; you will only harm it.

To achieve the maximum effect from the apple menu, you need to prepare for the fasting day, namely, do not indulge in heavy food the day before. Your menu could look like this:

Breakfast:

• a cheese sandwich;
• a cup of tea or black coffee.

Snack:

• fruit salad.

Dinner:

• chicken soup;
• a fresh vegetable salad;
• 1 glass of freshly squeezed juice.

Dinner:

• steamed vegetables.

Such preparation will make it easier to survive the fasting day and lead to excellent results.

Adviсe

What causes weakness during a diet?

Weakness during a diet is caused by a sharp transition from a normal diet to a limited one. The body does not understand what is being asked of it, and therefore may experience stress, which manifests itself in the form of a feeling of fatigue or dizziness. Typically, these are temporary factors caused by the lack of large amounts of glucose that were previously supplied, and can be tolerated.

However, if the weakness and feeling of dizziness are too strong, then most likely this diet is not suitable and you need to give your body time to recuperate and return to your diet. This regimen should include a variety of foods containing proteins, fats and carbohydrates. After the weakness disappears, you should consult a nutritionist; it is possible that such diets are contraindicated for you.

Food restrictions

The restrictions are that you cannot eat anything other than apples and kefir, except when the choice falls on a mixed diet, that is, where cottage cheese or rice with chicken are present. In any case, any diet is limited to a certain type of food and in this situation it is kefir, apples and clean water.

There is no need to stick to a diet for a long time, even if it is considered very healthy; the maximum duration of a diet on kefir and apples is 7-14 days. Otherwise, the body will begin to lack other substances, which can lead to vitamin deficiency and gastritis.

Quitting the diet

It is important to ensure a gentle exit from the diet, especially if it has been long-term. You can’t immediately sit down at the table and gorge yourself on your favorite delicacies; out of habit, the body will digest the food poorly and send it “in reserve.” That is, the process of losing weight may come to naught and the kilograms will return.

In a state of stress, and diet is stress, the body will not be able to quickly return to normal, it needs help. First of all, you should slowly introduce new foods into your diet, starting with the simplest and low-carbohydrate ones, reduce portions and eat as often as possible.

The best way to get out of a diet carefully is to exercise; it should be regular and not too exhausting. Thus, the body will easily return to normal, and the body will remain slim without health problems.

Options for a fasting day on apples

We bring to your attention options for fasting days on apples in combination with other products.

Only apples

An extreme version of unloading involves eating only apples without water. It helps expel excess fluid from the body, due to which the volumes literally melt away. It is not recommended to practice it in hot weather. How much fruit can you eat? Up to 2 kg.

And water

The classic menu for an apple fasting day includes 1.5 kilograms of “simirenko” and 2 liters of regular or mineral water; you can also take herbal decoctions. Divide the indicated amount of fruit into 6 equal parts and eat each at the same time interval - at 8:00, 10:30, 13:00, 15:30, 18:00 and 21:30. When eating, take your time, try to chew it thoroughly, this will allow you to get full faster and relieve the gastrointestinal tract from unnecessary stress. Half an hour before meals, you should drink a glass of water, as well as immediately after it.

On baked apples

You can diversify your daily diet - eat not only fresh, but also baked apples. They contain more pectin, a substance that enhances the cleansing effect, so your body gets rid of waste and toxins more effectively. After heat treatment, acidity practically disappears, which means that even people with gastrointestinal diseases can eat such fruits, but fiber, which is indispensable for proper digestion and excellent intestinal function, does not decrease, which is another plus. And finally, baked apples reduce the level of “bad” cholesterol and stabilize blood pressure. This menu is useful for chronic diseases of the digestive system and pancreatitis, but not during an exacerbation.

On a fasting day, it is permissible to eat up to 7 baked apples and drink 1.5-2 liters of liquid.

To prepare the delicacy you need

1. Wash the fruits, cut them in half and remove seeds.
2. Place them on a baking sheet.
3. Place in an oven preheated to 180 degrees for about 25 minutes. Remember to monitor the process, as different varieties take their own time to bake.

Another recipe:

1. cut the fruits into slices;
2. place on a foil-lined baking sheet;
3. bake in the oven at 180 degrees for a quarter of an hour.

At one of your meals you can enjoy sweet baked apples. To prepare the dessert, before putting it in the oven, drizzle the Antonovka with honey and sprinkle with cinnamon if desired. Attention: this dish is allowed if you are not allergic to honey.

If such a program seems too strict, then you can add kefir or classic yogurt to your diet.

And green tea

Instead of water and herbal teas on an apple day, you can drink green tea, which is often used in weight loss programs because it can:

• speed up metabolism;
• dull the feeling of hunger;
• saturate the body with minerals and vitamins;
• clean and strengthen blood vessels;
• normalize blood pressure.

The fasting day menu includes only apples - the daily norm is 1.5 kilograms and green tea - after each meal you need to drink a cup of the drink, cold or hot.

How to make tea correctly

1. Rinse the teapot with boiling water.
2. Pour in 3 teaspoons of tea leaves; it will work even with the addition of pieces of fruit and/or herbs; mint and lemon balm will be especially useful.
3. Pour in 300 ml of hot water, not boiling water, as it will make the drink not so healthy.
4. After a few minutes, add a glass of hot water.
5. After another 5 minutes, pour in the remaining 500 ml of water.

Despite the high effectiveness of the fasting day, it is contraindicated for:

• problems with the stomach and duodenum;
• rheumatism and arthritis;
• serious diseases of the cardiovascular system.

Pregnant women and hypertensive patients should consult a doctor before practicing such a diet.

If a monotonous menu does not suit you for some reason, then there are several options for apple fasting days.

And cottage cheese

The most gentle detox day is considered to be the cottage cheese-apple day, which is suitable even for pregnant women. The daily diet includes 1 kg of “pear” and 600 grams of cottage cheese, preferably low-fat. The amount of liquid is not limited, but avoid drinks that contain sugar and caffeine, as well as carbonated drinks - drink water, herbal infusions or green tea. Divide the specified amount of food into 6 meals and eat them after an equal period of time.

You can eat permitted foods separately or prepare an original dessert from them. To create it, in addition to the main ingredients, you will need natural honey.

Cooking method

1. Wash the Antonovka, remove the core and seeds.
2. Mix cottage cheese with liquid honey.
3. Spread the curd filling over the apples.

Or simply spoon the dairy product onto the fruit pieces and drizzle with a little honey.

And kefir

A kefir-apple day is easily tolerated, especially if these products are among your favorites. To carry it out, prepare 1 kilogram of Granny Smith and 1 liter of medium-fat kefir (ideally buy 2.5%). Divide the prepared food into 5 equal parts and eat during the day. Each meal should begin with fruit and end with kefir; during breaks you should drink plain or mineral water, tea, but not black.

And carrots

The combination of carrots and apples will charge you with energy and strength for the whole day. The root vegetable contains a lot of useful substances. To avoid unpleasant consequences, we recommend consulting with your doctor before changing your diet. For problems with the gastrointestinal tract, it is recommended to eat baked fruits.

Sample menu for apple and carrot day

Breakfast:

• 150 grams of grated carrots;
• 1 baked apple;
• a cup of green tea.

Or:

• salad of grated apples and carrots, seasoned with a little honey and lemon juice.

Dinner:

• 200 grams of apple and carrot salad with the addition of celery and a spoon of olive oil.

Dinner:

• 2 boiled or steamed carrots. Some experts allow combining root vegetables with garlic and boiled cauliflower.

Apples are suitable as snacks. Remember to drink clean water and unsweetened green or herbal tea.

And oatmeal

Oatmeal contains elements that improve metabolism, remove cholesterol from the body, normalize blood glucose levels, and have a positive effect on the condition of the liver and gastrointestinal tract. In combination with apples, they promote weight loss.

The fasting day menu includes: oatmeal, apples and plenty of drink.

For oatmeal, take:

• 1 cup whole grain cereal;
• 600 ml water.

Cooking method:

1. Pour oatmeal into the water.
2. Cook over low heat for a quarter of an hour, stirring.
3. Remove from heat and let sit for a while.

Divide the prepared porridge into 6 servings and eat throughout the day. Apples can be eaten alone as a snack or added to oatmeal to enhance its flavor profile. Don't forget to drink a lot.

And eggs

Nutritionists say that eating an egg for breakfast can reduce the calorie content of subsequent meals. In addition, eggs contain vitamins, microelements and amino acids necessary for normal life.

Eating them activates the brain, calms the nervous system, and combining them with “pear” you will be able to reduce the size of your waist and hips.

Breakfast, lunch and dinner on such a fasting day do not differ in variety:

• 1 boiled egg;
• 1 apple;
• 1 glass of tea/mineral water/water.

There is a rule: the longer the egg has been cooked, the longer it will take to digest it. Therefore, on a fasting day you need to eat soft-boiled eggs; there are several ways to cook them:

Option one: put the eggs in cold water, bring it to a boil, reduce the heat and cook for another 3 minutes, then place them in ice water.

Option two: place eggs at room temperature in boiling water, after a minute remove from the stove, cover the pan with a lid and wait 5 minutes.

And meat

You can also unload by eating meat only if you combine it with apples. During the day, you are allowed to eat 600 grams of boiled lean meat - chicken breast/beef and 1 kilogram of fresh Antonovka, drink 2 liters of non-carbonated liquid without sugar. It is not recommended to use salt, so you will have to cook chicken/beef in fresh water.

And honey

The menu for this fasting day differs from the classic one in that you can eat a teaspoon of honey during breakfast, lunch and dinner. During the day, at regular intervals, eat 1.5 kilograms of fruits, dividing them into 5-6 parts, and drink 2 liters of unsweetened, non-carbonated liquid without caffeine.

On apple juice

Apple juice contains fewer useful elements than fresh fruits, but this method of unloading is quite effective. According to reviews, you can lose up to 2 kg per day.

Menu

The first dose is at 8 o’clock, at which time drink 250 ml of freshly squeezed apple juice. After 2 hours, you need to take 500 ml of the drink. Then, with a break of 2 hours, drink one glass of juice. After 16 hours, combine drinking the drink with a teaspoon of olive or flaxseed oil. Dinner – no later than 20:00.

Snacks will save you from hunger pangs, but only fresh or baked apples are allowed.

Practitioners say that the healthiest option is apple and carrot juice. You can prepare a cocktail from apple, melon, tomato and lemon juices in a ratio of 4:2:2:1, which also helps with vitamin deficiency. Therefore, it is not forbidden to experiment.

Apple juice is destructive to tooth enamel, so it is advisable to drink it through a straw, and after drinking you should brush your teeth or use a mouth rinse. If the stomach reacts negatively to concentrated juice, we recommend diluting it with boiled water.

Rules

There are some simple rules for fasting apple days, if followed, you will achieve the desired result without suffering from hunger cramps in the stomach.

• What varieties of apples are preferable? It all depends on the sugar content of the fruit. After all, it happens that the calorie content of different varieties differs almost twice. For example, 100 grams of the sweet “Golden Delicious” contains about 80 kcal, but the sour variety of “grenny” fruit contains only 40 kcal. Of course, you will lose more weight when consuming the second variety, but by eating the first variety throughout the day, you will feel more energetic and full.
• How many fruits can you eat in a day? One and a half kilograms is enough for a fasting day - that’s about 10–11 fruits. You can divide them in two ways: into five meals or one piece of fruit every couple of hours. Don't forget to drink at least 1.5 liters of fluid on a fasting day. Eat apples slowly, chewing each piece thoroughly. Thus, the body will be deceived by a long meal, and the feeling of hunger will not return to it again soon.
• How often can you have fasting days? Apple days cannot be considered a complete balanced diet, regardless of the fact that these fruits are rich in vitamins and fiber. Still, they lack a component so necessary for the body as protein. That is why you should not abuse fruit fasting; one day a week is enough to keep yourself in good shape. On other days, you need to monitor your diet: eat enough protein foods, do not abuse fast carbohydrates, that is, flour and sweet foods.
• Is it possible to supplement such days with any products? Although many supporters of mono-diets do not recommend diluting fasting days with anything else, doctors are still inclined to believe that fruit fasting days should be supplemented with products such as cottage cheese with a low fat content, classic yogurt and a small piece of boiled chicken breast. Advice not to drink water on such days is extremely harmful. Natural loss of moisture must be replenished - this is very important, otherwise the damage caused to health will exceed all the benefits of a fasting day on apples.
• What else do you need to know? The best period for apple days is considered to be July-October. It is at this time that these fruits contain the maximum amount of nutrients and vitamins. In spring, you should not expect the same effect as in summer and autumn.

During pregnancy

For pregnant women, fasting days are not only not contraindicated, but sometimes they are necessary. Pregnant women can add kefir or cottage cheese to their diet along with apples. Indications for holding such a day are:

• rapid or uneven weight gain;
• gestosis or, as it was previously called, late toxicosis, which is expressed by dysfunction of vital organs and systems (heart, kidneys, biliary tract, etc.) and threatens fetal hypoxia and premature birth;
• swelling.

Expectant mothers should not worry that an apple diet will harm the baby, since he will receive everything he needs for life. However, as a rule, gynecologists allow fasting days on water and apples for a period of 28 weeks or more, i.e. after the baby is fully formed. In any case, consultation with a doctor is required.

Why fasting and not fasting?

Unfortunately, quite often people prefer simple fasting rather than dietary and fasting nutrition systems. This may seem like a simpler way with obvious results. But in fact, fasting harms the body! Thus, it is easy to disrupt metabolic processes. Fasting negatively affects the functioning of the digestive, endocrine and immune systems, as well as the cardiovascular system.

Experts note: when weight comes off quickly during strict fasting, then it also quickly returns.

That is, you still won’t get the desired effect, because the result will be temporary.

The best solution is a reasonable one-day diet, the so-called fasting day. It is recommended in two cases:

1. For quick weight loss, for example, before an important event;
2. To maintain good shape, this is especially important after going through a long diet.

A good option is to hold fasting days weekly, for example on Saturday or Friday. It is advisable not to choose a time for them when you have serious work or significant physical activity ahead of you.

The optimal products for fasting days were kefir, apples, fruits and vegetables, cereals, and low-fat dairy products. The high content of valuable microelements, vitamins and minerals is of great importance. Such products suppress the feeling of hunger and provide an easy reduction in portion sizes. Of course, proper drinking regime is also important. You should drink before meals, and drink at least 2.5 liters of purified water throughout the day. You should avoid carbonated water.

Be sure to read: The biggest danger of obesity for a pregnant woman

How to properly get out of apple unloading

Often, the next day after fasting, your appetite awakens - you want everything and more, so in order to maintain the results obtained, it is very important not to break down. On the second day, limit your carbohydrate intake, but protein foods - milk, kefir, yogurt, beans, nuts, sunflower seeds, lean fish and lean meat will come in handy.

Your menu might look like this

Breakfast:

• omelette;
• cup of tea/coffee.

Dinner:

• baked chicken breast;
• vegetable salad;
• 1 glass of freshly squeezed juice.

Dinner:

• seafood;
• a cup of tea or mineral water.

Snacks during the day and late dinner:

• low-fat kefir or yogurt.

Truths and myths about one-day diets

Like many diets, fasting days are surrounded by many legends and myths. Let's look at the most popular of them.

1. Myth : Literally anyone can use this method of losing weight. But it is not so. The fact is that apples have no contraindications, but people who suffer from diseases of the gastrointestinal tract and other intestinal disorders should not eat these fruits in large quantities. In this case, you should give preference to baked apples without added sugar. You can bake apples with cottage cheese and a pinch of cinnamon. It is also allowed to consume a small amount of honey with them. It is worth noting that pregnant and lactating women should not unload on these fruits. This is due to the fact that apples do not contain enough protein for the full development and growth of a child. But if a pregnant woman still wants to lose weight, it is recommended to resort to a method such as a fasting day on apples and cottage cheese. In this case, you will have to eat half a kilogram of cottage cheese and a kilogram of apples per day. The meal is divided into five equal parts.
2. Myth: You can lose more than 3 kg of excess weight in 1 day on apples. In fact, this is unrealistic. Of course, you can lose more than 3 kg, but only if your initial weight was more than 100 kg. Usually you can lose from 1.5 to 2 kg per day. In parallel with weight loss, the tummy becomes significantly smaller, and swelling also decreases.
3. Myth: The weight you lose during a one-day diet will never come back. In this case, everything depends on you. Of course, if the next day after unloading you start eating unhealthy foods in large quantities, for example, flour, sweets, fatty foods, then the lost kilograms will return quickly. But if, after a one-day diet, you switch to a moderate diet and start playing sports, the results will not be in vain.

As you can see, not everything is as simple and easy as it might seem at first glance. It must be borne in mind that fasting is an incomplete diet. And the amount of weight lost in a day or two, as well as maintaining the result after a one-day diet, will depend on yourself and on your initial weight, as well as on the desire to maintain the newfound achievement.

How to avoid unpleasant consequences

The acid contained in apples destroys enamel and can cause stomach problems. You can avoid this if you brush your teeth, rinse your mouth, or chew gum after eating fruit. To prevent stomach problems, give preference to semi-sweet varieties.

Some people complain that after eating apples they suffer from bloating; this problem can be solved by eating baked fruits instead of fresh ones. Fruits collected from apple trees in your own garden are ideal for a fasting day. When using store-bought ones, be sure to wash them thoroughly or completely remove the peel, as it tends to accumulate harmful substances.

How does unloading occur on apples?

Weight loss after a fasting day on apples occurs due to the removal of excess fluid and cleansing the body of waste products.

If the quality of the fruit is not satisfactory, then they are consumed together with the peel and core, since this is where the bulk of the insoluble fiber and iodine is contained.

Apples help get rid of excess weight and prolong youth. They do not lose nutritional value during heat treatment.