Three apples a day is a creation of Tammi Flynn, who is a registered dietitian and a group training instructor at a well know gym establishment.
Flynn found out that one of her clients was eating an apple before each meal, and not changing any of the other dietary or exercise regimen, and she was breaking the weight loss plateau. Flynn did some experimenting with this approach with her other clients, and found that typically they saw weight losses of around 17 lbs. in 12 weeks.
Basics of This Diet
The foundation for this diet involves the consuming of an apple before each of the three meals of the day. The idea behind this diet concept is that the fiber that is present in the apples is going to make you feel fuller, and the sweetness in the apples is going to satisfy your cravings and sweet tooth. In addition to eating these apples, dieters should be following a diet plan that is quite similar in nature to the South Beach diet plan, where they eat a relatively low number of carbohydrates and work to reduce saturated fats. This diet also eliminates refined sugars, while emphasizing low GI carbohydrates.
Dieters participating in this diet should consume between 4 and 5 small meals every day, and they should be based on foods that are healthy and low in fat. Each meal and snack needs to contain a source of lean protein, because lean protein has been shown to improve weight loss by reducing appetite. Additionally, dieters are advised to have six more servings of fruit or vegetables beyond the 3 apples per day. This is going to allow for a reduction in calorie intake without the participant experiencing an excess of hunger.
Recommended Foods
Some of the foods that are recommended in this particular diet include lettuce, broccoli, brown rice, oatmeal, salmon, lean beef, chicken breast, turkey breast, low fat yogurt, eggs, cottage cheese and apples.
Recommended Exercise
This diet recommends a combination involving both weight training and aerobic or cardiovascular training. The book for this diet includes a 12-week long exercise program for beginners.
Pros and Cons
Eating an apple before every meal promotes the feeling of fullness in order to reduce overeating. Apples are full of soluble fiber, helping to reduce cholesterol and there are other healthy benefits of eating apples including flavonoids that help to prevent stroke, heart disease and some types of cancer.
This diet is considered to be boring by some participants, and dieters may experience boredom at having to eat an apple with every meal. Because of protein requirements, vegetarian dieters may have difficulty following the recommended meal plans but can customize their own diet plans when necessary.
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