3 Apple a Day Diet
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.
Original Apple Diet
Tammi Flynn’s diet is really just a version of the original apple diet that has been around for decades. The orinal version just has one rule….
Golden Apple Rule: Eat an Apple Before Each Meal.
No other dietary restrictions are required. The theory is that if dieters eat an apple before each meal, the fiber in the apple will fill them up causing them to eat less during the meal.
This sounds simple and there is some truth to this, but diet should focus on being healthier as well as eating less. People who still eat a lot of processed foods may lose some weight with the apple diet, but they aren’t doing much to increase their overall heath and wellbeing.
Those following the apple diet will have greater results if they also clean up their diet by including a lot of other fresh vegetables and fruit.
Healthy Apple Recipes
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
The 3 Apple a Day Diet recommends a combination of weight training and cardiovascular exercise is recommended. The book includes a 12 week beginners exercise program.
In the original apple diet no exercise is required.
Costs and Expenses
The 3-Apple-a-Day Plan retails at $14.95.
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.
Calorie Restriction and Health are Key
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.
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hope it’s effective.. gotta try my luck….
looks good
i really want to try this diet, im 14 and have well major self confidence + self esteem issues. I will most likely change the routine slightly because i never eat in school and that would be considered lunch time, so i will have to cut that out. Along with the snacks in between meals, i have tried some many different diets its became slightly dishearting that i am still 11 stone (5ft 3in), which im sure you can guess pretty bad for my age and height -.-…
<3
so im dying to know if anyone has any feedback on this who is my age contact me please
Well why not??!!! I have heard from a friend of 20 years who did this diet and lost over 40lbs. I would love to have that happen to me so I am going to give it a shot! Good luck everyone!!!
@Steve, that’s a bunch of only things you’ve done.
Not eating after six, single dessert per week and 45 minutes foot walk per week are enough to make you lose weight.
Don’t get me wrong, I think that Apple are essential to your body, diet benefits aside.
I have added so much weight after the children, and now am frantically in need of weight loss.
If this apple diet which of course sounds so easy to go by can make me lose a lot weight in no time I will like to give it a try afterall it is quite easy compare to the hard starvation I have been going through.
im going to try this diet
thankyou
About 10 years ago, I was overweight and was going to a place where I had access to cafeteria food. They had apples so I thought, apples are healthy, I’m going to eat one at every meal. I ate whatever was on the cafeteria menu plus an apple. The only other thing I did differently is only allow myself one dessert per week. and didn’t eat after six. I also only went for a walk once a week for 45 mins.
Well, in 45 days I lost over 20 pounds with minimum effort. This does work, I wish I would have thought to sell it!!! You will get tired of apples though, but stick to it and after a while, you’ll see your cravings start to shift naturally. By then you can start to add in other fruits like grapes and stuff. But really, think about it, an apple is as big as your stomach, after chewing on that sucker, there’s naturally not going to be too much space left in the tum-tum, and will give your satiety reflex time to kick in also by the time you start eating your main meal, and it’s with one of natures best sources of nutrition! It’s just a good idea. Good luck ya’ll!
started eating apples today, not following the diet as I don’t have the book but cutting down on bad things. I weigh 14 stone so I will let you know in a week, also I would like to know how Leader62 has done
good
I would def. stick to the “apple”, though possibly changing varieties. I say this because the apple has a very unique blend of fructose and pectin, as well as fiber that may help contribute to these results. I am definitely giving this a try–and if I can I’ll purchase organic apples.
Enjoy your life, and eat apple everyday!
I just got this book in the mail. I really like the idea but I was disappointed that most of the recipes in the book are fairly simple and under “substitutions” they recommend sugar substitutes.
Other than this it seems like a really great system – I’m going to plan to start next week!
I’m going to start this diet Saturday. I will keep everyone informed of the results. Goodluck everybody!
i will try this diet
I’ve been eating apples with my son just to have him try diff. fruits and I’m trying to give him lean meats for a healthy diet and honestly I have notice a changed in my weight and energy is great and without even knowing about this diet! I just need to cut down in carbs and maybe I’ll go back to my wt that I had before my son! I’ll keep you guys post it!
this has worked amazingly for me. i never liked apples but the effect is amazing and i do morning and evening squats and cycle when i can in the evening.
i recommend to a lot of mates that have intention of weight lossing
I am going to try this,too. I need more fiber in my diet. I don’t know if the diet will work, but it sure wont’ hurt!
doesn’t have to be an apple, could be a pear, peach, nectarine, plums…high fiber, low calorie fruits and veggies are the key. Sub in all kinds of fun fruits and veggies. Try a chunk of cabbage, some watermelon or a handful of berries. The idea is you are getting high fiber in a lower calorie package filling you up and helping you poop.
Def going to try this let’s hope it works out hey…
Sounds good! I’ll start tomorrow. Thanks!
I was looking for a simple diet, but when I read the 3 apples diet that sound like a good diet for me as a student you can eat any junk food when studying or stress out with assignment.I will try this and see how i can make it happen.
Here’s an interesting tip I found, when you peel and cut up apples you are much more likely to eat them. Great for getting kids healthier. Would this affect the diet? Also, I don’t have much lean meat around the house – Would I be able to make up for that by just eating the minimal amount of meat?
Def going to try this. Wanting to lose 15 pounds sheding post baby weight and this seems good because there is no way I can starve myself.
I eat apple after each meal.Thinking of eating a whole apple makes me consume meals in low quantity.Is it okay to eat like this.Should i change my routine and follow above mentioned procedure?
I heard about the apple diet from an aquaintance and merely thought that it was here extreme weight loss idea. Little did I know that it is in fact an actual diet plan and a very healthy one at that. I especially like the fact that apples provide the body with not just nutrients and perhaps keeps the hunger at bay, apples are generally a good source of fibre something that we often exempt from our daily diets. I would suggest organic apples as they are definitely more delicious.
Saira,
Please enjoy your youth, eat healthily and love your body no matter what it looks like.
Best,
Mariss
This looks amazing. Definitely going to give it a try!!!
wow!m going 2 try this diet!its really so intresting n easy 2 follow ofcourse when i luv apples!m 12 years old n my mom will b happy too!b4 i starve myself n skip meals n i dont eat any fruits or veg n d result was that i didnt lose fat n i was so weak n i dont feal lyk playing or going out n i always luked at my sis playing happily n living healthily n she was so happy with her body.so,i started 2 live healthily n eat a healthy balanced diet n now i have lost body fat n i fel so active n i m so happy with my self now.now i dont feel weak n i alwyas feel like going out!n now i’ll try this diet.this diet is healthy too n it says that we can add 6 more different kind of servings of fruits n veggies!isnt tht cool!wow!m gonna try this diet!its also healthy!
I think this is the easiest way to achiebve goal