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3 Apple a Day Diet
Background
The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss was created by Tammi Flynn, a registered dietitian and Group Training instructor at Gold’s Gym in Washington.
Flynn discovered that when one of her clients ate an apple before each meal without changing anything else, she was able to break a weight loss plateau.
Flynn experimented with this approach with her other clients and witnessed incredible results, with typical weight losses of seventeen pounds in twelve weeks.
Three Apple Diet Basics
Just eat an apple prior to each meal
The foundation of the 3-Apple-a-Day Plan involves eating an apple before each main meal. The idea is that the fiber in apples makes you feel full and the sweetness satisfies cravings.
Then follow a low carb eating plan
In addition to eating apples dieters follow a food plan that is very similar to the South Beach Diet with a relatively low intake of carbohydrates and reduction of saturated fats.
Refined sugars are to be eliminated while low glycemic index carbohydrates are emphasized.
Eat 4 to 5 times a day
Dieters are advised to consume 4-5 small meals daily, which should be based on healthy foods that are low in fat. Each meal or snack should also contain a source of lean protein because this has been shown to reduce appetite and improve weight loss.
Eat a lot of fruits and vegetables
In addition to eating three apples a day dieters are advised to include six servings of other fruits and vegetables. This will allow you to reduce your intake of calories without experiencing hunger.
Recommended Foods
Apples, low fat cottage cheese, low fat yogurt, eggs, chicken breast, turkey, lean beef, salmon, oatmeal, brown rice, broccoli, lettuce.
Sample Diet Plan
| Breakfast
Apple |
| Morning Snack
½ cup cottage cheese |
| Lunch
Apple |
| Afternoon Snack
Cappuccino shake |
| Dinner
Apple |
Look for other healthy/low carb meal ideas here.
Exercise Recommendations
A combination of weight training and cardiovascular exercise is recommended. The book includes a 12 week beginners exercise program.
Costs and Expenses
The 3-Apple-a-Day Plan retails at $14.95.
Click Here to purchase the book at a discounted price.
There may also be additional expenses due to the requirement to buy apples, other fresh produce and high protein foods.
Pros
- Eating an apple at the beginning of each meal will promote the feeling of fullness and reduce the tendency toward overeating.
- Apples contain soluble fiber, which can help reduce cholesterol levels.
- Apples contain flavonoids that help prevent heart disease, stroke, and some cancers.
- Meals are balanced with a combination of lean proteins, complex carbohydrates, fruit and vegetables.
- A high intake of lean protein reduces appetite and maintains muscle mass while dieting.
- Encourages the intake of fresh fruit and vegetables.
- Easy to follow. No counting or measuring.
- Includes over 100 recipes.
- Encourages exercise.
Cons
- Meal plans are not very exciting and dietary boredom may occur.
- Dieters may become tired of eating apples with every meal.
- Eliminates many foods and does not provide any allowances for including favorite foods occasionally.
- May be difficult for vegetarians to follow the recommended meal plan.
Conclusions
The combination of eating an apple before each meal and the recommended meal plan will reduce appetite which is likely to produce weight loss for the majority of dieters.
Apples are also a great source of fiber, which has many potential health benefits.
Some dieters may become bored with eating apples three times a day. Additionally the meal plan does not allow for cheats, which may make this plan difficult for some dieters to follow as a lifestyle approach to weight loss.
Hi there,
I am 15, I am 60 Kg, None of it is muscle, I was told too either do this, or the “crushed ice” diet, I am planning on getting to around 50Kg, Is this a good diet? or am I going too do it for a couple weeks and be fatter than what I already am, Thanks guys.
When I started this diet I gained weight but soon realized I was losing inches. I gained weight because I was gaining lean muscle then I lost weight after I toned up but I did have to exercise and get cardio work… I love salmon and chicken breasts… I also know I drank or at protein within a hour after my workout
there is nothing magical about apples…most people who consume 3 apples a day will cause their blood sugar to soar, which will prevent fat burning, and become even more hungry from the sugar crash
Suggestions on how to eat the chicken noodle soup, I do not dilute the soup with water but open the can and pour it into my coffee cup, throw about 5 shakes of hot sauce on the top and microwave, no joking here. The soup really does taste good, just don’t dilute it with water. Lots of flavor and all.
I also have tried one can of chili and pouring it into a flat bowl so there is more to see. Throw on some tomato chunks and hot sauce. I replace the two cans of chicken soup with this and just snack on it all day long along with two apples.
Try eating one can of chicken noodle soup for lunch, 1 apple for an afternoon snack, then one can of chicken noodle soup for dinner and an apple for a snack before bed. If you get hungry, snack on one can of green beans. Simple. You will lose a ton of weight doing this. 1 can of Cambell’s chicken noodle soup is 150 calories, 1 medium apple is 100 calories, and a can of green beans is about 100 calories. So 300 calories for the soup, 200 for the apples and 100 for the green beans. 600 calories a day does it for me.
Today is Nov the 27th its my very first day to try ths. I hav tried several diets and failed thm all. Its very depressing to work hard and to not see any results. I will try ths and get bac w/u guys.
The Apple Diet has been recommended by Edger Cayce in some of his books and I’d like to know if credit was given to him in the “Three Apple a Day Plan”.
dizchord:
I have been eating a banana and a glass of skim milk for breakfast, turkey sandwhich, apple, fruit cups, nutri grain bar for lunch, dinner is always home cooked, soups/tacos/brown rice/chicken etc, with all spreads and such NON fat, 100% WHOLE GRAIN for bread/tortilas/etc…and of course an apple.
I have been losing 1 pound a day. I have been doing it for 9 days. 213lbs > 204lbs, I feel better then ever. obviously no liquid calories. hope this helps.
No you cant only eat apples, you need other nutrition that apples don’t provide to stay healthy.
Yes, I think I have tried this before. However, I am willing to try it again. The apple does make you full and satisfies your appetite. I just get the notion to eat additional things I shouldn’t; especially when I have them available.
Is eating several apples a day help to weight loss.
I’ve been eating 3 apples (for lunch) a day, and a regular dinner (institutional type food, normal portions no seconds. and usually just a bagel w/cream cheese for breakfast) and I haven’t lost a damn gram. I think there’s something wrong with me.
Have been doing this for about three weeks.
how long does it take 2 see a real difference?
I would like to know do u eat the apples before your meals or it don’t matter. Please send me more info, and do this diet really work.
yep, im with him,,,I am gonna just eat the apples!
can you only eat apples instead of eating it with a meal?about 7apples a day?