Check out the basics of what an Apple Day on the hCG Diet is here.
But now it’s time for some more in depth information – you should know I wasn’t going to let you get off that easy! There is always more to analyze so we can get the best out of this protocol.
What Do I Think of Doing Apple Days at Other Times? For Instance, After Cheating?
This might surprise you, but I’m not too fond of apple days, especially for after cheating on the diet. Here’s why.
An apple day actually causes you to consume a lot more carbs and sugar than you normally would on the diet, in addition to not having any real quality protein.
If you eat six medium sized apples in one day on hCG, you will be consuming approximately 114 grams sugar and 123.6 grams of net carbs. To compare, on a regular vlcd day you might consume only 32 grams sugar and 38 grams of net carbs.
Look at it like this:
Apple Day 114 grams sugar 123.6 net carbs
Regular VLCD 32 grams sugar 38 net carbs
This is a pretty big difference don’t you agree? If you ate 6 large apples the difference is even greater (nutrition profile breakdowns below).
Now not everyone who does an apple day eats all 6 apples- some might eat only 3-4 apples, in which case the difference is not so big and this might seem more reasonable. But for people like ME who love to eat, whenever I did do apple days, I always ate all 6 apples.
There’s two problems with this.
2 Potential Problems with Apple Days
#1 Eating this much carbs and sugar can make the following couple vlcd’s more difficult.
Carbs and sugar do this weird thing to your body where it makes you feel hungrier than usual several hours later. I actually wrote about this in more detail in this post about hunger and hCG dosage on the diet. It can be so easy when you’re not hungry to FEEL like you can handle the diet while hungry, until you get hungry.
This phenomenom may not affect everyone with equal severity, so for some, it may be more of just a mild irritation feeling slightly hungrier the next day but not a huge problem. For others though it can make the next day or two pretty miserable – enough so that such a person might want to avoid it in the future.
#2 It can interfere with the ketosis/fat burning state that your body typically gets into while on the vlcd.
To be in ketosis, your body has to be consistently eating under a certain amount of sugar and carbs.
Now, many people may never be getting into ketosis on hCG to start with – if you are eating the fruits and melba on P2, the carbs may already be too high to allow for this – I can’t be sure because I only tracked my ketones when I was not eating the fruits and melba on P2. So this again, may not apply to you.
However, if you are actively trying to be in ketosis on Phase 2 by not eating the fruits and melba most days, doing an apple day may likely kick you out of that and may take a few days to get back in. So just a heads up there.
Are Apple Days a Good After Cheating Choice?
I’m not saying this necessarily makes apple days always a bad thing to do.
But to me, if you have cheated on the diet,
whether it’s small time (accidentally gave in and ate a taco at the mexican restaurant with your fam),
or big time (totally binged and ate 5 cupcakes and a full plate of party food at your niece’s graduation),
what makes the most sense to correct it? To follow it up with a high carb, high sugar day? To me this doesn’t seem to make logical sense.
Before we get too far along, IF you are looking for something that has all the hCG info you need in one place, AND a place to daily/weekly track your progress, that’s printable and fillable on your device and reusable, you might want to check out my digital hCG workbook.
Fixing a Cheat on the hCG Diet
What I usually suggest to people who want to do their best to fix the cheat or minimize the repercussions from it is a “super-clean” vlcd for a few days.
Basically what I’m suggesting (and have used myself) is to actually eliminate the fruits entirely from the vlcd for a few days- eating extra veggies instead as needed to replace these calories.
This is a great way to get back in ketosis as quickly as possible and to eliminate any cravings or naggings of hunger that you might otherwise have experienced (which if you have this following a cheat day- it’s a very bad combo- feeling bad about cheating, combined with cravings often just leads to even more cheating).
In fact I have a whole article just the quickest way to fix an hCG Diet Cheat.
Getting Over a Stall on the hCG Diet
If you were thinking of doing an apple day to see if it helped a stall, and now you’re thinking you might decide against it, you can try what I suggested above- the super clean vlcd for a few days- eliminate fruits and melba/grissini and replace with more veggies as necessary.
I actually have 2 very in depth posts on stalls as well for more info and help on that topic.
When Apple Days Don’t Work
Sometimes someone will do an apple day and it won’t work in the sense that they won’t lose weight the following day, or not any more than they would have lost on a regular vlcd, say .3 or something. I had that experience.
I did an apple day just randomly one day on my first round- I had not been experiencing a stall at all, I just felt lazy one day and thought instead of cooking just eating apples would be very convenient. I lost zero the next morning. My guess is this was because I wasn’t retaining any excess water.
Possibility of Artificially Low LDW
If you do an apple day or two very close to the end of your round, it’s possible that your LDW (aka LIW) may be a little artificially low. Because apples are supposed to act like a mild diuretic and is supposed to help you shed excess water retention, it’s possible that when you go back to eating a normal amount of food which will contain more normal amounts of sodium than before, that this water weight will want to come back on and you might have trouble stabilizing within the 2lb window of this particular ending weight- if this happens to you, don’t sweat it or feel bad, just know that logically you may need to stabilize your weight a little higher up than where you ended.
As an example, my 5th round, while I didn’t do an apple day close to the end of my round, I did start getting sick and couldn’t eat much etc and I had a dramatic like 2lb drop right before my last day on the injections, which lead my liw to being like 117lbs- but because of the circumstances behind getting to that weight weren’t really normal, it wasn’t a weight I could stay close to- because that 2lb drop wasn’t actually fat- it was just fluids and I was basically overly dehydrated at the end of the round because of getting sick. So I just needed to stabilize higher.
I think it’s important to mention these possibilities because it can be all too easy for us to beat ourselves up or get down on ourselves for feeling like we are not accomplishing what we thought were supposed to, but on looking deeper we see the real reasons and can be aware that we haven’ t failed in some way- we just didn’t have all the facts that’s all.
Not Anti-Apple Day…I Promise!
I know it sounds like I’m anti-apple day- the thing is just that that sometimes we want to believe there are little tricks that will actually produce a much higher rate of fat loss, but in reality that’s not actually happening and it’s just good to be aware of it so that you can make an informed choice.
You may choose to still to do an apple day here and there for various reasons- fine!
Just remember if you lose 3 lbs after an apple day, you didn’t just lose 3 lbs of fat. The majority of it is probably water and won’t necessarily be something that you can continue to keep off after the round is over.
However, some people do report really good results with apple days that seem to stick, so in thinking about it, I’m thinking some women probably retain water more easily than other women- for these women apple days may really make sense.
Apple days are more about keeping your sanity- which is something worth keeping ya?
Eating extra clean on hCG by removing your fruits and eating extra P2 veggies can be another sanity saving measure where you’re doing something “different” and this may actually help produce a better result for your body’s overall fat loss.
Facebook hCG Community Feedback on Apple Days
I asked the FB hCG community about their experiences with apple days- since I feel there is a wealth of helpful information in pooled feedback, here’s what they had to say:
- “I am currently on round 1 phase 3 and have maintained wonderfully. I did two apple days on phase 2 and LOVED them! I chose not to eat the fruit or Melba/grissini at all on phase 2 so the apple day was a real treat for me. I loved the sweetness of the apples ( I found Ambrosia apples to be the best). I also loved the effortlessness. I didn’t have to plan meals and cook all day long. I never made it to 6 apples but after only eating 5 I lost on average 3lbs both times I did it. I never had a gain and I only did the apple days after a four or more day stall.”
- “Apple Days make me gain!”
- “Apple days were an easy kick start for me to get back on track, usually end up loosing at least .5 lb if I’m stalled.”
- “I’ve done apple days a few times when I’ve had goose egg days, been stalling out, or just didn’t have time to food prep and needed to work long hours. They always worked as related to weight loss the following day. Probably the high fiber and water in the apples moves things along. The only obvious thing is that initially I felt a little hungrier, but knowing they work that side effect was worth it. I do prefer steak days though. Go figure. Lol! I’m on my fourth round now (in P2) and at this point feel like I know what works for me. My first two rounds were filled with common mistakes and don’t count them as successful other than as a learning lesson. From my perspective it’s about having options. Apple days are a valuable option to have and know they’re there in the toolbox if you need it.”
- “Apple days are not for me. There was a sense of even more restriction than the hcg protocol felt. Prohibited to drink any water that day, if following the exact guidelines, tested my willpower even further. Because it’s only to save ones sanity, it told me I was relying on the scale too much and I believe in the long run, you don’t come out ahead.”
- “Apple days work really well for me! I can lose like 1-2 lbs after a stall with an apple day and continue to lose on the days following. The only things is the day after an apple day I tend to be kinda hungry so I try to focus on protein the day after (sometimes I cut out the fruit on the day after.) That’s seemed to help.”
- “I don’t do Apple days because apples (and carrots) always make me feel even more hungry than before eating them. I stick to steak days for correction days. I have done it twice and both were successful.”
- “Apple days have been perfect for me when I’ve stalled for 4 days. They are definitely a sanity saver and I felt so full I could hardly eat them all. I did this once on both rounds I’ve done. The weight did not come back and I experienced decent losses after on both rounds. It kept me in the game for sure.”
- “I have only done apple days a couple of times…. But both times they never really did anything for me……. I always did very well with steak days….. Even on P2…. I would eat steak at both meals with an apple in the evening….. I guess the protein for me really gets rid of the water weight…..”
- I swear by apple days. If I cheat, I do an apple day the next day and I’m right back where I left off. I suppose it affects everyone differently. I don’t recommend doing it often, you’re body catches on. My first round I lost over 50lbs but I failed miserably during phase3… I gained about half back, I’m on week 2 of round2 now and I plan on seeing phase3 to the end this time. I’m so happy I found ur blog this time around, it’s been awesome! Thanks!!
So from all the responses I think it’s fair to say results really vary.
For me, I’m still most fond of doing a clean eating day on P2 to get over a cheat especially by eating no fruits but rather the proteins and veggies. For stalls, I kind of like the same tactic, although really I’m of the opinion that stalls just have to take their course.
Comparing an Apple Day with a Regular VLCD on hCG
I thought it might be interesting to look at the nutrition profile of an apple day compared to a regular vlcd:
1 med Apple:
25 grams carbs
4.4 grams fiber
19 grams sugar
20.6 grams net carbs
X 6 apples:
26.4 grams fiber
114 grams sugar
123.6 grams net carbs
1 large Apple:
31 grams carbs
23 grams sugar
5.4 grams fiber
26 net carbs (total carbs – fiber)
X 6 Apples:
186 grams carbs
32.4 grams fiber
138 grams sugar
156 grams net carbs
Compared to what you might eat on a regular vlcd:
Total for regular vlcd:
32 grams sugar
38 grams net carbs
43 grams protein
Made up of sample vlcd menu:
- 100 grams/3.5 ounces Chicken breast: 110 calories, 23 grams protein, 0 carbs/sugar
- 1 long cucumber: 45 calories, 5 grams sugar, 9 grams net carbs
- 1 cup whole strawberries: 49 calories, 8 grams sugar, 9 grams net carbs
- 100 grams/3.5 ounces Shrimp: 106 calories, 20 grams protein, 1 gram carbs
- 1/2 medium grapefruit: 41 calories, 9 grams sugar, 9 grams net carbs
- 24 cherry tomatoes: 74 calories, 10 grams sugar, 10 grams net carbs
So basically if you notice here, the sugar and carb count is quite a bit higher for an apple day than a regular vlcd. Again, doesn’t mean you can’t do one, and if you really have stopped losing weight for a few days, you will most likely lose some water weight, but Dr. Simeons felt the idea there was more that it was a mental tactic to stay sane on hCG. Which sometimes you need!
Hope that helps!
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