How Effective Is the 3 Apple a Day Diet for Weight Loss?

The 3 Apple a Day Diet is a fairly new diet on the market. This diet was created by Tammi Flynn, who is a registered dietitian and Group Training instructor at a Gold’s Gym in Washington state. The diet was discovered in a round about way. She saw that when her clients ate an apple before each meal without changing anything else about their diet, these clients were able to break through weight loss plateaus. This concept is the main idea behind the 3 Apple a Day Diet.

Before Each Meal

The main point with this diet is to eat an apple before each meal. The fiber in the apple will fill your stomach, so you feel fuller and will not each as much as normal at meal time. The fiber intake also helps to reduce cholesterol levels. The sweetness in the apple will also satisfy any sweet cravings you may have. By eating the apple before meals, you will eat less and will not be as tempted to go hunting for snacks later on. By listening to the signs your body is giving off to tell you that your hunger has been satisfied, you will begin to learn what it feels like to be full and not to be eating just because.

Follow a Food Plan

The 3 Apple a Day Diet does come with its own food plan to follow. This food plan is very similar to the South Beach Diet. There will be a low intake of carbohydrates and a reduced intake of saturated fats. Refined sugars are also eliminated.

Small Meals

In addition to eating an apple before each meal, this diet emphasizes eating 4 – 5 meals per day. These meals will be smaller than a meal would be if you were only eating three meals a day. These meals should be healthy with a good mix of all the food groups. Each meal should have some sort of protein. The proteins, as well as the fiber, have been shown to reduce appetite. When you have less of an appetite, you eat less, which can lead to weight loss. In addition to the apples, at least six servings of fruits and vegetables need to be consumed each day. 


The 3 Apple a Day Diet has a good base to get weight loss started. The book on this diet can be purchased and it will give specific instructions on how the diet works. Even though this plan calls itself a diet, it seems to be more of an appetite suppressor. By eating the apples, you are fuller and tend to eat less at meals. By eating less, you will lose weight. If this diet is followed, weight will be lost. But this diet can get very boring very fast. Eating so many apples a day may lose its luster and this may cause people to give up. This diet will take willpower, but if done properly, the number on the scale will be reduced and positive results will be seen.


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