A participant in the Three-Apple-a-Day Diet is supposed to shed pounds quickly by combining a regular exercise program with eating one apple prior to each of three balanced meals per day. According to Diet Spotlight.com, the diet "encourages weight reduction, but in a healthy fashion that does not involve surgery or starvation methods."
History
This diet is the brainchild of Tammi Flynn, M.S., a registered dietitian and nutrition director at a Gold's Gym in Wenatchee, Washington. It originated when one of her clients began losing weight by eating an apple prior to every meal. Flynn enhanced this premise with her academic and professional experience. After introducing her new diet to clients and others at the gym, 346 of them lost an average of 17 lbs. in 12 weeks. The result was a book in 2005 by Flynn, "3-Apple-a-Day Plan: Foundation for Permanent Weight Loss."
Balanced Meals
According to the EveryDiet.org, the meals in Flynn's diet contain a healthy balance of lean proteins, complex carbohydrates, fresh vegetables and fruits. The apples themselves are rich sources of flavonoids -- which can help prevent heart disease, stroke and some cancers -- and soluble fiber which can assist in reducing cholesterol. "By eating an apple before each meal of the day," the website states, "you calm your cravings for sugar and reduce hunger significantly."
The Diet
The diet is as follows: Breakfast includes an apple, a cheese omelet and 1 cup of cooked oatmeal. A morning snack consists of ½ cup cottage cheese and ½ cup nonfat yogurt. Lunch is an apple, a grilled chicken breast, 2 cups of steamed broccoli and 1/2 cup of brown rice. An afternoon snack is a cappuccino shake. For dinner, an apple, grilled salmon and a green salad. In addition to apples, foods recommended are: low-fat cottage cheese, low-fat yogurt, eggs, chicken breast, turkey, lean beef, salmon, oatmeal, brown rice, broccoli and lettuce.
Penn State Study
According to "USA Today," a 2007 study at Penn State University found that regular consumption of apples reduces calorie intake. The study compared the results of 59 men and women of normal weight who, during a five-week period, ate a raw apple prior to breakfast and lunch instead of same-calorie applesauce, apple juice with added fiber or apple juice without fiber. Those who ate a raw apple consumed 187 fewer calories than they did in meals when they consumed applesauce, apple juice or nothing extra. Brian Wansink, director of Cornell University's Food and Brand Lab, described the study's results as "evidence that it's not the calories, but it's the effort of eating that tricks us into thinking we're full."
Conclusion
This diet highlights a nutritious fruit and involves no potentially harmful prescription diet drugs. Apples are a healthy fruit, rich in vitamins, minerals and fiber -- and this diet certainly contains them in abundance. "Then again," notes DietSpotlight.com, "you have to take into consideration how long you can eat apples every day. While this plan may work well for some people, it is not the ideal solution to weight reduction for everyone."
Member Comments