3 Apple A Day Diet

By Mizpah Matus B.Hlth.Sc(Hons)

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.
apple diet
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 a typical weight loss of seventeen pounds in just twelve weeks.

Also included below is the original apple diet.

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

3 apple a day diet
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 original 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.

Recommended Foods

Apples, low-fat cottage cheese, low-fat yogurt, eggs, chicken breast, turkey, lean beef, salmon, oatmeal, brown rice, broccoli, lettuce.

Sample Meal Plan

Breakfast

Apple
Cheese omelet
1 cup cooked oatmeal

Morning Snack

½ cup cottage cheese
½ cup nonfat yogurt

Lunch

Apple
Grilled chicken breast
2 cups steamed broccoli
½ cup brown rice

Afternoon Snack

Cappuccino shake

Dinner

Apple
Grilled salmon
Green salad

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.

Click here to purchase this book for a discounted price (Amazon).

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.

191 Comments

  1. Denise

    This doesn’t work for everyone the only person who knows your body better is you. You know how your body reacts to food. Following a silly apply diet such as this might actually make you gain weight. There are plenty of other diets that don’t limit you, this is just silly. Simple exercises and healthy diet (that doesn’t limit you) will be better in the long run. If you need help visit a doctor to see if some natural vitamins can help as well

    Reply
  2. Sravya

    I am lean and my guy is a bit fat than me. He tried many diets methods to reduce his weight in a healthy way but ended up with no result. I think by following your blog he may reduce some weight.

    Reply
  3. Clarissa

    So, you’re supposed to eat that same meal plan every day?

    Reply
  4. Apple Diet

    Not likely to succeed if no exercise

    Reply
  5. Nicole

    Hi! I’m 16 years old and in 1st year college. Hmm, I weight 120 pounds but I want to lose some of it because my tummy is big and not that proportion to my body. They say that if my tummy is not big, I’m sexy because I have big boobs. So, what should I do? I want to know what to do with the apple diet thing. Please help. Thanks 🙂

    Reply
  6. please help!!

    Hi I’m 12 comeing thirteen soon I’m startin secondary school
    In a few weeks and I’m very shy because I’m fat and unhappy I no its not possible to lose the ammont of weight that I want in this short ammont of time but I have a double chin wich I
    Want to lose because everyone else in my class is thin please
    Help me I can’t even ask my mom for help.

    Reply
    • AnayasMom 4 days ago

      Hi Dear. I’m a mother of a 13 year old daughter. I am sorry you can’t talk to your Mom about this.I would advise you because she can give you the best advice and knows your health history. Trying any diet should be taken in consideration by getting a health assessment first. And at your age, it is best. I know you want to be thin but you seem like a sweet girl and my concern is who else is responding to your post. There are very bad people in this world who take advantage of young kids. Talk to your Mom or a member of your family first okay?

      Reply
  7. Salah Abdelrahman

    The Green Apple Diet is great, eating between 30 and 20 green apple a day (for only 4 days), and you will loose around 1 KG per day. Note that nothing should be taken, only APPLES, even NO water. I used this to quit smoking and it works for boths.

    Reply
  8. shay

    hi every1…i really ned some help out here…i need to losssssss a lot of weight. im 24..im getting married next year…so can any one advice wat shud i do? i have gained a lot of kilos… and may tummy now i really big..im trying ti make diet..but this FOOds..always tempting me to eat them…wat shud i do….i am thinking of having 3-4 apples a day..and a lot of water…just apples…cud this be good?

    pls…..help…

    Reply
  9. shay

    wow thats nice of you…i hope i can loss may weight also….

    Reply
  10. shay

    how did u loss wt. pls giv me tips……huhuhuh

    Reply
  11. chrispy

    brisk walks and eat tons of veggies

    Reply
  12. Romford Dave

    Conscious of the risk that befell Yonk, would it be crass to refer you to comment #5 above?

    Reply
  13. Tram

    Does this only work if a person is overweight, or trying to lose a good amount of weight?

    I’m almost 18, and my weight fluctuates, but at most I weigh 98 pounds. I’m trying to bring my weight down to 90 lbs. This isn’t unreasonable, because I’m extremely short (I don’t even hit the 5 feet mark). Would an apple diet work for me if I’m also on a low carb diet?

    Reply
  14. paige

    hi to unknown and lola x…i think eating apples 5-10 pcs would probably help u a lot. and stop drinking softdrinks and juices that has high sugar content instead you replace it with an apple juice (fresh – blend it with water but no sugar/milk) and avoid eat salty foods. it would be hard for few days but you’ll be used to it after a week and i’m telling you it will work. Good luck and God Bless!

    Reply
  15. Yin

    Mmmhmm. Pretty funny.

    Reply
  16. Person.....maybe

    LOL that’s funny right there

    Reply
  17. Hannah

    and forgot to mention IM STILL A TEEN ! and yeah im forteen ! so ill be gainin more height probably ! JUST EAT HEALTHY !

    Reply
  18. Hannah

    This is to all teenage gurls and includin 12 year olds !
    well when i was 12 i used to weight abut 132 pounds !
    now i weight 110 pounds !
    First of all those who say gettin thinner and sheddin pounds dsnt makes u happier !
    WELL THATS WHAT I USED TO THINK
    but guess what ! its not true ! i feel alot better !
    i used to be 5’2 1/2 and now m 5’4 so yeah ! our body do change ! i never put my mind in to losin particular weight ! i was jst really happy to see that IM losing ! just stay away from candies,sugar and FRIED FOOD !
    u can eat baked chicken,baked potatoes ,fish !
    and veggies and fruits !
    thn give urself a break ONE DAY OF WEEK jst go and eat sumthin outside like FAST FOOD ! seriously lifes too short for depression ! HAVE A WONDERFUL LIFE !
    yeah i used to be bullied too ! but i never cared ! jst give thm a smile back ! IT WORKS ALL THE TIME ! never ever Show that ur miserable becox of ur weight ! IF UR HAPPY NO ONE VIL DARE TO EVEN say any darn thing
    BE HAPPY 😀

    Reply
  19. MRS. IN LOVE...

    I JUST WANT TO KNOW HOW MANY APPLES A DAY TO EAT FOR HOW MANY DAYS OR FOR HOW LONG?… HOW MUCH WEIGHT WILL YOU LOSE IN THREE DAYS?… CAN YOU JUST EAT APPLES ALL THREE DAYS ALL DAY LONG OR NO?… I DONT KNO IM 17 AND 190 POUNDS I NEED HELP AND TO KNOW IF IM JUST GOING TO BE WAISTING MY TOME DOING THE APPLE DIET…

    THANKS…

    Reply
  20. IndianInUS

    Always eat any fruit before an hour or after 2 hour of a meal, if you are eating rice or bread as meal

    Reply
  21. anon mouse

    after reading some very funny comments i soon realize that this requires no account. Truly a trolls paradise. if i don’t masturbate at least 3 times a day, will i not be losing as much weight as i would be if i did the hat trick every day?

    Reply
  22. not avaiulable

    hey please can you please help me to lose weight?

    Reply
  23. imgettinthere

    you have serious problems…you are probably some lonely, pathetic adult. how could you tell a child that, maybe you want to kill yourself.
    ana you will lose the weight, it just takes time

    Reply
  24. unhappy

    hey im 17 yrs old..hght is 157,wght is 50..goshh need to lose weight around love handles,face,arm,legs,stomach,basically everywhr..is it fine if i just eat 3 apples daily and nothing else?

    Reply
  25. tyler

    im nearly 14 and im 117 pounds, but i have lots going on right now so i feels like i have too eat from the stress of everything and when i do i feel full up and disgusting so i make myself sick! i really want too loose weight but i dont want too loose weight by making myself sick, what should i do?

    Reply
  26. Chris

    Oops forgot one thing if you like to eat something sweets and water and apples isn’t enough. I recommend grabbing some grapes, bananas, and strawberries. No Calorie intake. 😀 your body takes more energy to digest those foods then the totel calorie intake.

    Reply
  27. Chris

    This diet is great 😀 here my advice to all that want to lose weight in their teens don’t rush it and just go apples and water all day. Heres a good idea this is what i did. Wake up in the morning go outside get some air. Grab 1 apple and get a liter of water. For me that filled me up in the morning but if it doesn’t have a little cereal. Don’t worry about what type of milk just enjoy but not too much just a cup. Talk with your body you will know when you are full, hungry, or just fine. THen for lunch just have a usual maybe an apple, water, sandwich, and a lil snack i remember i still ate chips so i only ate a little. For dinner same thing as in the morning grab an apple and a litter of water. If your hungry after that have a little meal. But always just listen to your body don’t overeat just keep saying to yourself i’m going to be stronger and sexier tomorow. 😀

    Reply
  28. A 15 year old

    I had intestinal parasites this summer and was unable to eat enough due to the pain. I am 5 foot 5 and I dropped to 89 pounds. Being this skinny is no fun, I was weak, lost my hair, was cold all the time, and ended up spending most of my vacation in the hospital. Be happy with your weight! Personally I wish I was OVERWEIGHT rather than a shrivled little stick. I don’t have enough energy to do the things I love, so take it from me, don’t sweat a little bit of a round tummy, at least you have enough body fat to have a pair of boobs!

    Reply
  29. jo jo

    girls low carb is the way to go…

    Reply
  30. Sarah

    I enjoy how no one really helped this girl with her question, but instead taught her that being immature and bashing other people for petty things is the mature “adult” thing to do. Way to go folks.

    In regards to your question, the first response was correct. I suggest sparkpeople.com. It has articles that suggest healthy ways to lose weight in a steady way. If you lose weight in this manner, than you are more likely to keep it off in the long run. You need to learn healthy eating habits now or it will be more difficult to learn them in the future.

    Hope this helps.

    Reply

References

  • Conceição de Oliveira, M., Sichieri, R., & Sanchez Moura, A. (2003). Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutrition, 19(3), 253-256. link
  • Gorinstein, S., Zachwieja, Z., Folta, M., Barton, H., Piotrowicz, J., Zemser, M., ... & Màrtín-Belloso, O. (2001). Comparative contents of dietary fiber, total phenolics, and minerals in persimmons and apples. Journal of Agricultural and Food Chemistry, 49(2), 952-957. link