When you’re in a hurry to lose weight, eating an apple with every meal might seem like an effective and safe weight loss strategy. But whenever you eat the same foods over and over again on a regular basis, you risk developing nutritional deficiencies. Talk to your doctor before starting a new diet plan, especially if you have allergies or health conditions.
History
The apple diet, also known as the 3-Apple-a-Day Plan, is the creation of dietician Tammi Flynn, a nutrition director at Gold’s Gym. She details her diet plan in her book “The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss.” The popularity of the 3-Apple-a-Day Plan led Flynn to publish other variations of the plan, including the “3 Apple a Day GI Diet.”
Indications
Eating one apple with every meal is the cornerstone of the 3-Apple-a-Day Plan. Additionally, Flynn recommends eating three nutritious meals and one to two small snacks every day. Although the types of foods and the portions are not strictly enforced, dieters eat six servings of veggies and fruits every day, and a nutritious balance of whole grains and lean protein in every meal. One recommended meal plan involves eating an apple, 1 cup oatmeal and a cheese omelet for breakfast; an apple, grilled chicken, ½ cup brown rice and 2 cups steamed broccoli for lunch; and an apple, a green salad and broiled salmon for dinner.
Safety and Results
Most diets that involve eating the same foods over and over again are considered fad diets, because they promise unrealistic, unsustainable results. The 3-Apple-a-Day Plan is healthier and safer than a traditional fad diet because it does contain a nutritious balance of dietician-recommended meals with fresh fruits and veggies, lean protein and whole grains. However, eating an apple a day, every day, might be tedious for some dieters, causing boredom and discouragement.
Modifications
Although apples are high in fiber and low in calories, eating other fruits and vegetables with your meals might take the boredom and frustration out of the 3-Apple-a-Day Plan. Switch the apple for a handful of grapes, a peach or carrot sticks to fill you up without packing on additional calories. Combine your diet plan with a daily exercise program to burn more calories and maintain your weight loss.
References
- EveryDiet: 3 Apple a Day Diet
- “The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss”; Tammi Flynn, MS, RD; 2005
- American Heart Association: Quick-Weight-Loss or Fad Diets
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