Will you still lose weight after three days with the three-day apple weight loss method

The three-day apple weight loss method may temporarily reduce weight after three days, but the weight loss effect is difficult to sustain. This method mainly achieves short-term weight loss by reducing calorie intake and promoting water excretion, but cannot reduce fat accumulation. After returning to a normal diet, weight is prone to rebound.

The three-day apple weight loss method focuses on a single apple as the main food, with daily calorie intake far below the basal metabolic requirements. When the body lacks energy, it will first consume glycogen reserves, with each gram of glycogen binding 3-4 grams of water. The initial weight loss is mainly due to water loss. Continuous low calorie state may promote muscle breakdown for energy supply, leading to a decrease in basal metabolic rate. Although apples contain dietary fiber and vitamins, they lack high-quality protein, essential fatty acids, and other nutrients. Long term single diet may lead to malnutrition and electrolyte imbalance. After returning to a normal diet, glycogen reserves are re synthesized and water is locked in, and weight usually rises rapidly. If healthy eating habits are not established during weight loss, retaliatory eating may occur. Some individuals may experience gastrointestinal dysfunction, hypoglycemia, or menstrual disorders due to extreme dieting. Short term rapid weight loss cannot achieve local weight loss in fat accumulation areas such as the abdomen and thighs, and the changes in body fat percentage are limited.

It is recommended to achieve scientific weight loss through a balanced diet combined with exercise, with a daily calorie deficit controlled within 500 kcal and a weekly weight loss of 0.5-1 kg. It can increase the intake of whole grains, green leafy vegetables, low sugar fruits, and supplement high-quality protein such as chicken breast and fish meat. Combining aerobic exercise and strength training can both increase calorie expenditure and maintain muscle mass. If professional weight loss guidance is needed, it is recommended to consult a nutritionist to develop a personalized plan.