The 3 Apple a Day Diet 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 tableland. Flynn experimented with this approach with her other clients and saw incredible results, with typical weight losses of 17 pounds in 12 weeks.
Three Apples Diet Basics
The foundation of the 3 Apples a Day Plan involves eating an apple before every main meal. The idea is that the fiber in apples makes you feel full and the sweetness satisfies desires.
In addition to eating apples dieters follow a food plan that is very similar to the South Beach Diet with a comparatively low intake of carbohydrates and reduction of saturated fats. Refined sugars are to be eliminated while low glycemic index carbohydrates are stressed.
Dieters are advised to take 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 tilt protein because this has been shown to reduce appetency and improve weight loss.
In addition to eat three apples a day, dieters are proposed to include six portions of other fruits and vegetables. This will allow you to reduce your intake of calories without having hunger.
A combination of weight training and cardiovascular exercise is recommended. The book includes a 12 week beginners exercise program.
Costs and Expenses
The 3-Apples-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 encourage the feeling of fullness and reduce the propensity 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 tilt proteins, complex carbohydrates, fruit and vegetables.
A high intake of lean protein reduces appetency and maintains muscle mass while dieting.
Encourages the consumption 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 tedium may occur.
Dieters may become tired of eating apples with every meal.
Wipes out 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 appetency 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 tired 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.
