How apples can help you lose weight

The diet plan for three apples a day was devised by American nutritionist Temi Flynn. Namely, she noticed that her clients who eat one apple before a meal lose weight without changing their eating habits. This was followed by experimentation and an attempt to apply a similar method to other clients (those who did not eat apples before meals).
The results were more than good: just by eating one apple before each meal, clients lost an average of one kilogram a week!

Temi Flynn was encouraged by this and sought to draw as much as possible from this fact: she also created an auxiliary diet plan that further encourages weight loss, a plan known as the apple diet or the three apple diet.

Diet with apples – the basics

This diet involves consuming one apple before each main meal. The idea is that the fiber that an apple is rich in can easily saturate a person and that he will therefore need less food for a meal, and along the way it will reduce or eliminate his craving for sweets.

The rest of the diet plan is very similar to the South Beach diet – so it is a diet with a relatively small amount of carbohydrates and reduced intake of saturated fats. Refined sugars are prohibited, and only foods with a low glycemic index are used.

The recommended number of meals is four to five smaller meals a day, based on healthy, low-fat foods. Every meal or snack should also contain some protein because it has been proven that this combination reduces appetite and improves weight loss.

People who are on this diet are encouraged to eat a lot of fruits and vegetables and thus reduce their total calorie intake without feeling hungry.

Exercise recommendations

It is recommended to combine light training with weights and cardio training 3-4 times a week, for a minimum of 30 minutes.

Why practice this diet

Eating one apple before a meal creates a feeling of satiety and reduces the possibility of overeating.
Apples contain dietary fiber that can help lower cholesterol levels.
Apples contain flavonoids that help prevent heart disease and certain types of cancer.
Meals are well balanced with low-fat proteins, complex carbohydrates, fruits and vegetables.
A higher protein intake from lean meat reduces appetite and maintains muscle mass while dieting.
The apple diet encourages the intake of fresh fruits and vegetables.
It's easy to track - no calorie counting or measurement.

Why not practice this diet

You may get bored of eating one apple before each meal.

It eliminates a lot of foods that the average person is used to today (especially sweets).

An apple diet can be difficult for vegetarians to follow if they want to stick to a literal diet plan.


A three-apple diet or an apple diet with its combination of eating one apple before each meal and diet plan is likely to lead to weight loss for most of those who follow the program. There are also potential health benefits that should not be overlooked.

For some, keeping a diet with apples will become boring at some point, and the diet plan does not provide for cheating, so if you decide on this diet, you need to change your lifestyle, which (usually) is not easy at all… The decision is up to you…

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