3-Apple-a-Day Diet: What You Need to Know

An apple a day may keep the doctor away, but three apples a day might help you lose weight, says Tammi Flynn, RD, a certified strength and conditioning specialist at the Wenatchee Racquet and Athletic Club in Washington.

According to Flynn, her Get Lean diet, which involves eating an apple before each meal and exercising daily, can help you lose an average of 17 pounds in 12 weeks.

How Does the 3-Apple-a-Day Diet Claim to Work?

Flynn’s 2005 book, The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss, instructs followers to snack on an apple before each meal. Depending on your weight loss goals, the diet suggests counting calories and eating a diet of 40 percent carbohydrates, 40 percent protein, and 20 percent fat.

This diet works primarily by creating a calorie deficit because you are eating fewer calories and increasing exercise, and because you stay fuller from the fiber and pectin in the apples and the high protein content recommended.

What Can You Eat on the 3-Apple-a-Day Diet?

While low in fat, this diet offers a mostly balanced approach to eating: Every food group is present. You’ll also incorporate a mix of cardiovascular, stretching, and weight training exercises each day.

Foods to Include

• Vegetables
• Fruits
• Eggs
• Dairy, including cottage cheese, yogurt, and cheese
• Whole-grain and whole-wheat carbohydrates
• Beans and legumes
• Lean meat
• Seafood
• Protein shakes

Foods to Avoid

According to the diet's general guidelines, limiting the following foods is likely necessary:

• Simple carbohydrates like white flour and sugar
• Highly processed snacks and desserts
• High-fat foods like butter, fatty meats, and fried foods

Potential Benefits of the 3-Apple-a-Day Diet

The 3-Apple-a-Day diet increases fresh produce and lean protein intake, and it establishes a habit of regular exercise without requiring you to purchase expensive dietary supplements or equipment.

In her book, Flynn says that the diet has helped people lose weight — in particular fat — while keeping cholesterol and blood sugar in check. While no research has been done on her diet plan, research on the health benefits of apples gives an idea of the diet’s efficacy.

Aids Weight Loss

Some research suggests that the fiber and polyphenols (antioxidant compounds) in apples could aid people in reaching their weight loss goals.

Reduces Cholesterol

Stabilizes Blood Sugar

Potential Risks of the 3-Apple-a-Day Diet

The 3-Apple-a-Day diet isn’t as extreme as most fad diets and doesn’t promise or encourage losing large amounts of weight in a short amount of time. Still, consider these potential issues before hopping on board.

• Lack of scientific evidence: No studies or research back up the claim that eating three apples per day will cause you to lose any amount of weight. Aspects of the diet could be helpful in terms of weight loss, but the practice of eating three daily apples by itself may not.
• Social isolation: It may be difficult to stick to this diet when you’re not at home, as bringing apples to restaurants or social meals might feel strange for many people. The potentially rigid daily exercise requirement could also cause you to turn down social opportunities.
• Food fatigue: It’s normal to tire of a food you eat often and entirely possible that eating three or more apples a day for 12 weeks might begin to feel like a chore.

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• Potential for disordered eating: If you’re prone to perfectionism, a diet like the 3-Apple-a-Day plan, which elevates weight loss as the ultimate goal, could be more likely to cause restrictive eating patterns that harm health.

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Is the 3-Apple-a-Day Diet Right for You?

As far as fad diets go, the 3-Apple-a-Day diet is mostly mild. The fiber and polyphenols in apples have the potential to boost your health, but it’s not likely that eating one before each meal will yield significant weight loss unless you’re also following the high-protein, low-fat diet at a caloric deficit.

It’s a good idea to talk to your doctor or a nutritionist before starting any weight loss plan. They can help you find a balanced approach that works for you.

The Takeaway

• The 3-Apple-a-Day diet encourages you to eat at least three apples a day, one before each meal.
• The diet also emphasizes a high-protein, low-fat diet and daily exercise.
• While the emphasis on fiber and protein (and lack of extreme restriction) makes this diet fairly followable, the amount of apples it recommends could become tiresome.
• Talk with your doctor before starting any new diet, especially one that elevates a particular food above others and promotes weight loss as the ultimate goal.