Does the Apple Diet Work?

Apples are a vitamin-packed, nutritious snack -- as long as apples aren't the only food you're eating. The apple diet is detailed in the "3-Apple-a-Day Plan," a book by Tammi Flynn, M.S., R.D. But even though the diet was created by a dietitian, it isn't necessarily the healthiest and most effective way to lose weight. Talk to your doctor before making any changes in your diet, especially if you have allergies or health conditions.

Indications

The 3-Apple-a-Day Plan was created by Tammi Flynn, M.S., R.D., in 2005. The diet involves eating an apple before each meal to curb the appetite and prevent cravings for other foods. Apples are nutritious and low in calories -- one medium apple contains approximately 1 mg sodium, 17 g carbohydrates, 13 g sugars and 65 calories. Additionally, apples are a good source of vitamin C and vitamin A. If you don't mind eating three apples every day, the diet may be effective. But unless you're prepared to eat three apples every single day for the rest of your life, the diet may not be sustainable in the long run.

Meal Plans

In addition to eating one apple before each meal, dieters eat low-calorie, balanced meals for breakfast, lunch and dinner. A sample breakfast may include an apple, a two-egg omelet with cheese and 1 cup of oatmeal. A sample lunch may include an apple, a piece of grilled chicken, 1/2 cup brown rice and 2 cups steamed broccoli. A sample dinner may include a salad with grilled salmon on top, and of course, an apple. In addition to eating three apples a day, each meal contains a healthy variety of lean protein, whole grains, fruits and vegetables -- therefore, the diet is is healthier and more nutritious than most diets that involve eating one food over and over again. Eating this sample meal plan will put your calorie count at approximately 1,300 calories for the day. To prevent malnutrition, men should consume no fewer than 1,400 calories per day, while women may consume as little as 1,200 calories per day, according to Andrea Wenger Hess, a nutritionist at the University of Maryland Medical Center. Following these guidelines, men may need to eat an additional snack during the day, such as a granola bar or a bowl of cereal, to bring the daily intake to a healthy 1,400 calories.

Results

Whenever you start a new diet, you will lose weight only if you are consuming fewer calories than you burn through exercise and physical activity. If the 3-Apple-a-Day Diet allows you to stay full and satisfied on fewer calories, the diet may be effective. If you follow the diet correctly and combine it with 30 minutes of exercise per day, you should see healthy weight-loss results, says dietitian Dr. I.V. van Heerden in the Health24 article "3-Apple-a-Day Diet Gets Thumbs-Up." Apples are high in water and contain approximately 3 g of fiber per serving, so it is possible that eating apples before every meal will fill you up enough to keep you from overeating during meals.

Drawbacks

Apples are not a magic bullet for weight loss. Because the 3-Apple-A-Day Diet involves eating only apples before every meal, it may become monotonous, and you may be tempted to binge on sweets or overeat during meals. Although apples are a healthy snack, other fruits and vegetables will help curb your appetite and keep you feeling satisfied, too. If you're feeling burned out on apples, munch on carrots, broccoli, pears or celery. These snacks are just as nutritious and low in calories as apples, but adding variety may help you stick to your diet in the long run.