The Apple Diet

(292 ratings)
Lady eating apple

An apple a day really can keep the doctor away, according to latest research. Apple peel is said to build muscles, keep blood sugar levels under control and lower cholesterol.

Those who eat apples regularly are said to be 20% less likely to suffer heart attacks.
Try nutritionist Monica Grenfell's Apple Diet. The diet can help you to lose 5lb a week!

Monica says:
Apples have always been good for weight loss. They act as a fat-loss accelerator and are high in fibre, 4-5g per apple, which helps stop hunger pangs. The natural sugar in apples also cuts sweet cravings.

This plan, which incorporates five apple detox days, is successful as the diet is based on eating rather than depriving yourself. It's easy to stick to and you'll lose around a stone in the first month.
So go out and buy a big bag of Cox's Orange Pippins today!

Why apples?
1. Apples contain soluble and insoluble fibre, which will dampen the appetite.
2. Studies show soluble fibre, or pectin, turns into a sticky gel in thestomach and stops the body from absorbing sugar too quickly.
3. Apple pectin is also known to help reduce cholesterol. When 26 people ate three apples a day, their cholesterol fell by seven per cent - more than those who ate the same diet with no apples.
4. Pectin stops the body craving food for up to four hours.
5. They contain phytochemicals with antioxidant properties, which fight the effects of ageing on the body.

Watch out for...
Apples are high in fibre and wonderful for anyone suffering constipation as they're a natural laxative. However, do not exceed five apples a day and never give more than a couple of slices to very small children.

How The Apple Diet works

In week one, you eat 3-5 apples a day!

Detox Day 1:
Eat five apples at regular intervals. Cut each apple into slices and eat slowly. Drink a glass of skimmed or soya milk with each apple. In between meals, eat a small pot of unflavoured yogurt.
You may also drink tea, coffee and have plenty of water.

Days 2-3:
Eat five apples as before, but add a colourful mixed salad with olive oil and vinegar dressing at lunch and dinner.

Days 4-7:
Eat three apples daily, choosing meals from the menu plan (below). No need to drink milk with each meal, but consume a pint each day.

Menu plan:
  • 1 apple, sliced
  • Cheese omelette (30g cheese, 2 eggs)
OR Small bowl porridge with milk

Mid morning:
  • Small pot yogurt

  • 1 apple
  • 2 Ryvita Multigrains, or 2 oatcakes)with cottage cheese

  • 1 apple
  • Chicken breast with steamed broccoli and half a cup of brown rice, or grilled or baked salmon with salad

Weeks 2-4

Now follow this meal plan but have three apple detox days each week(as week 1, day 1). These must not be consecutive days. Meals marked ** are low-calorie, low-carb choices.


  • 1 apple, sliced, with 30g Special K with milk

  • 1 apple
  • 2 Ryvitas with sliced hard-boiled egg, or 1 sliced tomato with Philadelphia
Light cheese

Mid afternoon:
  • Yogurt or small carton cottage cheese

  • 1 apple
  • Roast or grilled chicken on couscous with apricots and
flaked almonds (small portion), or Mixed vegetable stir-fry with couscous, or **cold chicken, or salmon salad

  • 2 oatcakes with sliced tomato


  • Detox day (as week 1, day 1)


  • 1 apple, grated over:
  • Small bowl oats soaked in milk with 1dsp flaked almonds stirred in.
  • Handful blueberries

  • 1 apple
  • Mushroom or cheese omelette with salad, or **2 Ryvitas spread with tuna mixed with light mayonnaise, with cucumber

  • 1 apple
  • **Mixed, stir-fried vegetables(courgette, onion, carrot, broccoli, etc.,)
served with 1 teacup-sized portion of brown rice. Dash of soy sauce, or oven-baked cod with mushroom, onion and tomato sauce poured over the top (get a carton of ready-made sauce from the supermarket). 2tbsp mashed potatoes


  • Detox day (as week 1, day 1)


  • 1 apple
  • 30g sugarfree muesli with skimmed milk

  • 1 apple
  • **2 Ryvitas with thin slices Edam cheese and sandwich pickle, or Coronation chicken (bound in light curried mayonnaise and apricot jam) served on green salad

  • 1 apple
  • Cut a large beef tomato in two and scoop out the middle. Fill with either 30g grated cheese and onions (optional) and grill, or 2tbsp chilli con carne.
Bake in the oven and serve with peas and broccoli, or **100g steak, grilled, with mushrooms, tomatoes and salad, or quarter-pound burger with tomato relish and salad (no bun)


  • Detox day (as week 1, day 1)


Have a day off apples. Enjoy a takeaway or even a slice of cake, but make sure you don't undo all your good work!

Where to next?

Find your perfect diet quiz
The Dukan Diet
5:2 Diet: what's all the fuss about?

Continued below...

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Your comments

Natalia Stepanova

I am currently on sort of apple diet. I eat as many apples a day as I want + drink green tea, water and 1 cup of coffee a day. After 5 days of this diet I give myself 2 days break, where I eat various food in small quantities. After 8 days of eating like this I lost 8 pounds. But there is a more gentle type of this diet (also tried on myself). Have a good breakfast and eat apples for the rest of the day (you won't feel too hungry anyway). The result was minus one pound a day.


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I tried this diet out, but I stopped at about two or three weeks in. I didn't find it was enough to eat and I would get dizzy a lot (I'm prone to dizziness anyway). I'm pretty slim and was looking for a diet that would get me eating healthily and help me lose some extra fat on my bum and thighs, but instead I was shocked to find I lost a stone (which I haven't put on since) and pretty much no fat. I'm sure I'd lose fat if I kept the diet up longer, but I was concerned about the dizziness and lack of food. On the upside, this helped clear up my skin brilliantly! I had been having acne troubles. I would recommend the apples, but I think there should be a bit more food than recommended, at least if you have an active or pressured lifestyle. My advice would be to find a diet that has more variety and food, but that includes a lot of apples. Apples do work wonders and they're tasty!


hey, i saw this on supersize v superskinny aswell, aparantly it didn't work and it looks highly unhealthy, and probably won't do your immune system much good. Also (even though i think the one with awful spelling is a joke) any one considering to go on this diet under the age of 16 should consult a doctor and anybody pregnant should DEFINATELY avoid it.

lucy stanley

I am thinking of doing this diet im 13 years old and overweight it want to loose at least 2 stone but i dont know if it actully works?


I really want to do this diet but iam scared i will just finish it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! iam scared if i do it i will put the weight back on again iam onli 11 i think iam obese what shall i doooo??? i need (iam gonna do it thuis week)


I would be interested in feedback from anyone who has tried this recently - I need to lose a stone as quickly as possible. What was the most anyone lost in the first two weeks?


I have been comfort eating recently due to unforescene worries and need to break the habit of finding comfort in food. I saw this article and think it seems quite simple to follow so I will let you know in 4 weeks how it goes. I am starting it tomorrow.

Pippa Button

saw this on 'Supersize v superskinny' on telly - I'll report back so wish me luck!

Sarah Burns

Apples sure make you gassy, but if you can stand this, it dies work. Suited best to people who want to eat all the time or maybe chew gum a lot or have nervy energy - nibbling on aples certainly works. I lost 4lbs in the first 3 days, mostly by going to the loo all the time!(sorry) I would suggest people eat apples on their own and not after a carb-rich meal, as it only ferments even more. Long-term I'm not sure how it works, as I only wanted to lose the 9lbs I gained on holiday. I did and I haven't gained it back. but I think that's because I had good habits before and just lost my way for a while, People always say you go back to your old bad habits, but most of us had GOOD habits before and know what to do.

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