The easy apple diet is not a perfect diet plan, but it is a manageable plan for everyone. In comparison to some extreme dieters, it seems like the best way to go if you want to get a lean body. It is a simple and easy to follow diet, which detoxifies your body, boosts your metabolic rate and helps you lose weight (about 9 lbs). In terms of calorie intake, this diet is low on calories, counting 1000-1200 calories per day. From the nutritional components point of view, it is a relatively balanced diet, including proteins and complex carbohydrates consumption, and significantly reducing fat intake. Whether you are in it for the apple diet cleanse that everyone is talking about full-circle, or you are just looking for a way to lose weight fast like the 3 day apple diet, the apple diet may be the only option you have at your disposal as we speak.
The 3-Apple-a-Day diet originated at a gym in Wenatchee, Washington. The short diet was created Flynn, who worked there as a nutrition director, personal trainer and group training instructor. Flynn helped clients who were struggling with weight loss, she suggested that they should eat an apple before each meal and use apples as snacks between meals. The main idea was to include as many apples as you can in your diet. The people who tried her program reportedly lost nearly 2 pounds in a week. Flynn expanded the diet into a program that was offered at the gym, where she claims she observed similar results. In 2005, Flynn published details of the plan in her book, “The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss.”
Basic Guidelines of the Easy Apple Diet
While there is a difference between the original plan that involved simply eating an apple prior to your regular meals, the 3-Apple-a-Day diet now includes eating guidelines and an exercise regimen. People who followed the program were instructed to consume low-fat, high-protein meals that range from 1,200 to 2,500 calories daily. The amount of calories depends on personal weight loss goals. Now lest go through a typical daily menu, usually it consists of a cheese and vegetable omelet for breakfast, whole-wheat spaghetti with sauce for lunch and a salmon salad at dinner with protein shakes and yogurt as snacks. And people on the diet also engage in a mix of cardiovascular, stretching and weight training exercises each day.
Benefits and Drawbacks of the Easy Apple Diet
The simple 3 Apple a Day diet is based on increased intake of fresh products and lean protein. This diet will establish a habit of regular exercise without requiring the purchase of expensive dietary supplements or equipment. Laura Kelly, a writer for SunSentinel.com, tried this diet for a week. She reported that she wasn’t hungry on the meal plan provided in Flynn’s book and did all the exercises. However, she find it difficult to work, exercise and follow the meal plan per schedule daily. Dieters may also tire of eating three or more apples a day for the entire 12 weeks that the program lasts.
Related Scientific Research
There are many studies that research large fruit intake. In 2009 a study was published in the medical journal “Appetite” that confirmed the premise of the 3 Apple a Day diet. People who were eating a whole apple before a meal consumed 15 percent fewer calories than subjects who didn’t first eat the apple. The scientist concluded that the reason for these changes may be due to the large amount of soluble and insoluble fiber in apples. This can help fill you up and keep you feeling fuller longer. There is also a study on the theme of “Obesity” in 2012 that determined that eating more soluble fiber is linked to a decrease in fat stores. Eating three small apples with their skins’ intact would supply 3 grams of soluble fiber.
Eat a lot of fruits and vegetables
In addition to eating apples before every meal, dieters are advised to include six servings of other fruits and vegetables. Adding these fruits and vegetables to your diet will allow you to reduce your intake of calories without experiencing hunger.
Apples, low-fat cottage cheese, low-fat yogurt, eggs, chicken breast, turkey, lean beef, salmon, oatmeal, brown rice, broccoli, lettuce.
Sample Meal Plan
1 cup cooked oatmeal
½ cup cottage cheese
½ cup nonfat yogurt
Grilled chicken breast
2 cups steamed broccoli
½ cup brown rice
We hope that you liked our article and got some useful information that will help you lose weight. If you are looking for a diet that is based on fresh fruits and especially apples that we mentioned, we recommend the EXOTIC WEIGHT LOSS DIET. Here is the link to our review of the diet.