Introduction to the correct method of losing weight with apple milk

The apple milk weight loss method mainly achieves short-term weight loss by controlling calorie intake and adjusting dietary structure, which requires a scientific diet and exercise to maintain the effect.

1. Control intake

It is recommended to consume 2-3 apples per day with 250-500 milliliters of skim milk, and choose medium-sized apples weighing about 150 grams. Apples are rich in pectin and dietary fiber, which can delay gastric emptying, while whey protein in milk helps increase satiety. Be careful to avoid using high sugar apple juice or whole milk as a substitute to prevent excessive calorie intake.

2. Eat in different time slots

Warm milk with half an apple can be consumed for breakfast, whole apples can be consumed one hour before lunch, and apple milk can be used as a substitute for staple food for dinner. When hungry between meals, a small amount of milk can be consumed, and eating is prohibited after 8 pm at night. This method promotes fat mobilization through intermittent energy supply, but if it persists for more than 3 days, hypoglycemic reactions may occur.

3. Nutritional supplementation

requires daily supplementation of multivitamin tablets and 200 grams of boiled vegetables to prevent vitamin K and iron deficiency. 10 grams of nuts can be added to supplement healthy fat, avoiding dry skin and constipation. Long term single diet may lead to muscle loss, and normal protein intake should be restored 2 days a week.

4. Exercise coordination

Engage in 30 minutes of low-intensity aerobic exercise such as brisk walking or swimming every day to avoid dizziness caused by intense exercise. Timely replenish electrolyte water after exercise and prohibit fasting exercise for more than 40 minutes. Suggest combining resistance training to maintain basal metabolic rate, with three squats or plank supports per week.

5. Periodic control

shall be implemented continuously for no more than 7 days, with no more than 2 repetitions per month. During the exit phase, it is necessary to gradually increase low GI foods such as brown rice and chicken breast meat to avoid weight rebound. In case of fatigue, palpitations and other symptoms, the method should be stopped immediately. Patients with diabetes and peptic ulcer should not use this method. When using this method as a short-term emergency weight loss measure, it is necessary to ensure that you drink at least 2000 milliliters of water per day and sleep for no less than 7 hours. After returning to a normal diet, a balanced dietary habit should be established, with a daily intake of 60 grams of high-quality protein and 500 grams of vegetables, combined with 150 minutes of moderate intensity exercise per week. Rapid weight loss may lead to skin sagging, menstrual disorders, etc. It is recommended to lose no more than 1 kilogram per week. When experiencing persistent symptoms of malnutrition such as dizziness and hair loss, timely medical attention should be sought for nutritional assessment.