What is the practical experience of apple milk weight loss method

The apple milk weight loss method mainly achieves weight loss by controlling calorie intake in the short term, and requires a scientific diet and exercise to maintain the effect. The core of the apple milk weight loss method is to use apples and milk as the main food sources every day, utilizing their low calorie and high nutrient characteristics to create a calorie deficit. Apples are rich in pectin and dietary fiber, which can slow down gastric emptying and promote intestinal peristalsis; Milk provides high-quality protein and calcium, which helps maintain muscle mass. The typical plan is to consume 4-5 apples and 500-750 milliliters of milk per day, divided into 3-4 portions, for 3-5 days. This method may lead to weight loss in the short term, but a long-term single diet can cause nutritional imbalance, which may result in low blood sugar reactions such as fatigue and dizziness. During the implementation of SEP, attention should be paid to choosing low-fat milk to avoid additional calorie intake, and apples are recommended to be consumed with skin to retain more dietary fiber. This method is not suitable for patients with diabetes, lactose intolerance and gastrointestinal dysfunction. After losing weight, one should gradually return to a balanced diet, increase intake of whole grains, lean meat, and green leafy vegetables, and combine with 150 minutes of moderate intensity exercise per week to prevent weight rebound. Any rapid weight loss method should be carried out under the guidance of a doctor or nutritionist to avoid causing metabolic disorders.