3 Apple A Day Diet

The 3-Apple-a-Day Plan: Your Foundation for Permanent Fat Loss was created by Tammi Flynn, a registered dietitian and Group Training instructor at Gold’s Gym in Washington.
apple diet
Flynn discovered that when one of her clients ate an apple before each meal without changing anything else, she was able to break a weight loss plateau.

Flynn experimented with this approach with her other clients and witnessed incredible results, with a typical weight loss of seventeen pounds in just twelve weeks.

Also included below is the original apple diet.

Three Apple Diet Basics

Just eat an apple prior to each meal

The foundation of the 3-Apple-a-Day Plan involves eating an apple before each main meal. The idea is that the fiber in apples makes you feel full and the sweetness satisfies cravings.

Then follow a low carb eating plan

3 apple a day diet
In addition to eating apples, dieters follow a food plan that is very similar to the South Beach Diet with a relatively low intake of carbohydrates and reduction of saturated fats.

Refined sugars are to be eliminated while low glycemic index carbohydrates are emphasized.

Eat 4 to 5 times a day

Dieters are advised to consume 4-5 small meals daily, which should be based on healthy foods that are low in fat.

Each meal or snack should also contain a source of lean protein because this has been shown to reduce appetite and improve weight-loss.

Eat a lot of fruits and vegetables

In addition to eating three apples, a day dieters are advised to include six servings of other fruits and vegetables. This will allow you to reduce your intake of calories without experiencing hunger.

Original Apple Diet

Tammi Flynn’s diet is really just a version of the original apple diet that has been around for decades. The original version just has one rule….

Golden Apple Rule: Eat an Apple Before Each Meal.

No other dietary restrictions are required.  The theory is that if dieters eat an apple before each meal, the fiber in the apple will fill them up causing them to eat less during the meal.

This sounds simple and there is some truth to this, but diet should focus on being healthier as well as eating less. People who still eat a lot of processed foods may lose some weight with the apple diet, but they aren’t doing much to increase their overall heath and wellbeing.

Those following the apple diet will have greater results if they also clean up their diet by including a lot of other fresh vegetables and fruit.

Recommended Foods

Apples, low-fat cottage cheese, low-fat yogurt, eggs, chicken breast, turkey, lean beef, salmon, oatmeal, brown rice, broccoli, lettuce.

Sample Meal Plan


Cheese omelet
1 cup cooked oatmeal

Morning Snack

½ cup cottage cheese
½ cup nonfat yogurt


Grilled chicken breast
2 cups steamed broccoli
½ cup brown rice

Afternoon Snack

Cappuccino shake


Grilled salmon
Green salad

Exercise Recommendations

The 3 Apple a Day Diet recommends a combination of weight training and cardiovascular exercise is recommended. The book includes a 12-week beginners exercise program.

In the original apple diet, no exercise is required.

Costs and Expenses

The 3-Apple-a-Day Plan retails at $14.95.

Buy this book from Amazon.

There may also be additional expenses due to the requirement to buy apples, other fresh produce, and high protein foods.


  • Eating an apple at the beginning of each meal will promote the feeling of fullness and reduce the tendency toward overeating.
  • Apples contain soluble fiber, which can help reduce cholesterol levels.
  • Apples contain flavonoids that help prevent heart disease, stroke, and some cancers.
  • Meals are balanced with a combination of lean proteins, complex carbohydrates, fruit, and vegetables.
  • A high intake of lean protein reduces appetite and maintains muscle mass while dieting.
  • Encourages the intake of fresh fruit and vegetables.
  • Easy to follow. No counting or measuring.
  • Includes over 100 recipes.
  • Encourages exercise.


  • Meal plans are not very exciting and dietary boredom may occur.
  • Dieters may become tired of eating apples with every meal.
  • Eliminates many foods and does not provide any allowances for including favorite foods occasionally.
  • May be difficult for vegetarians to follow the recommended meal plan.

Calorie Restriction and Health are Key

The combination of eating an apple before each meal and the recommended meal plan will reduce appetite which is likely to produce weight loss for the majority of dieters.

Apples are also a great source of fiber, which has many potential health benefits.

Some dieters may become bored with eating apples three times a day. Additionally, the meal plan does not allow for cheats, which may make this plan difficult for some dieters to follow as a lifestyle approach to weight loss.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Conceição de Oliveira, M., Sichieri, R., & Sanchez Moura, A. (2003). Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutrition, 19(3), 253-256. link
  • Gorinstein, S., Zachwieja, Z., Folta, M., Barton, H., Piotrowicz, J., Zemser, M., ... & Màrtín-Belloso, O. (2001). Comparative contents of dietary fiber, total phenolics, and minerals in persimmons and apples. Journal of Agricultural and Food Chemistry, 49(2), 952-957. link

211 Comments or Reviews

Comments now closed
  1. Hayley

    Did this diet in 2003 lost 60lbs in 12 weeks i worked out 6 days a week and weighed all my food so worth it.

  2. Miiyell

    I can’t believe all these 13-17 year olds are complaining about their weight, when I was your age I still play with my childhood friends so I never had problems with my weight. In fact, I’m the opposite, I was so skinny before I had my first period and eventually I gained weight but on a normal scale cause I was still very active, which I think, helped with my metabolism.

  3. Victoria

    Hi my name is Victoria and I’m a diabetic I’m trying to lose weight and I really need help I don’t eat much I drink lemon and cucumber water I don’t eat fried food much I walk do squats before bed I want to lose 50 pounds wat else can I do

  4. No

    I really no get this one.

  5. No

    Why you no make sense?

  6. No

    Why? This makes no sense to me

  7. Gustavo Woltmann

    Trying many method to loose weight but none of them work. I think exercise is better.

    – gustavo woltmann

  8. Denise

    This doesn’t work for everyone the only person who knows your body better is you. You know how your body reacts to food. Following a silly apply diet such as this might actually make you gain weight. There are plenty of other diets that don’t limit you, this is just silly. Simple exercises and healthy diet (that doesn’t limit you) will be better in the long run. If you need help visit a doctor to see if some natural vitamins can help as well

  9. Sravya

    I am lean and my guy is a bit fat than me. He tried many diets methods to reduce his weight in a healthy way but ended up with no result. I think by following your blog he may reduce some weight.

  10. Clarissa

    So, you’re supposed to eat that same meal plan every day?

    • Kia

      Yes, but eating an apple before each meal and eating a meal full of carbs and fat won’t do anything for you! 🙁 but if you eat an apple before healthy meals such a leafy green salad with chickpeas (fiber, protein), then this “diet” should work! 🙂

  11. Apple Diet

    Not likely to succeed if no exercise

    • Kia

      I agree. No diet will succeed without at least 20 minutes of exercise a day.

  12. Nicole

    Hi! I’m 16 years old and in 1st year college. Hmm, I weight 120 pounds but I want to lose some of it because my tummy is big and not that proportion to my body. They say that if my tummy is not big, I’m sexy because I have big boobs. So, what should I do? I want to know what to do with the apple diet thing. Please help. Thanks 🙂

    • Kia

      Eat a healthy breakfast starting with an apple, and then eat a bowl of oat bran with blackberries and cinnamon (suggestion). Before lunch, eat an apple before a leafy green kale salad topped with orange slices, cranberries and chickpeas (also a lunch suggestion). Right before dinner eat an apple, then indulge in a toasted wheat/seed bread sandwich stacked with lettuce, tomatoes, tofu, hummus with a side of carrots! I am vegan, and this eating lifestyle has helped boost my body confidence! You are beautiful! Hope this helps💗

  13. please help!!

    Hi I’m 12 comeing thirteen soon I’m startin secondary school
    In a few weeks and I’m very shy because I’m fat and unhappy I no its not possible to lose the ammont of weight that I want in this short ammont of time but I have a double chin wich I
    Want to lose because everyone else in my class is thin please
    Help me I can’t even ask my mom for help.

    • AnayasMom

      Hi Dear. I’m a mother of a 13 year old daughter. I am sorry you can’t talk to your Mom about this.I would advise you because she can give you the best advice and knows your health history. Trying any diet should be taken in consideration by getting a health assessment first. And at your age, it is best. I know you want to be thin but you seem like a sweet girl and my concern is who else is responding to your post. There are very bad people in this world who take advantage of young kids. Talk to your Mom or a member of your family first okay?

    • Kia

      Don’t starve yourself whatever you do. Eat a balenced breakfast, lunch, and dinner! I was very self conscious about my body before I started the vegan lifestyle. Try becoming a vegan! It’s not easy, but it WILL HELP! If you don’t know what to eat for breakfast, worried that it won’t be healthy, ditch the cocoa puffs for a bowl full of oatmeal! Top it with apple slices and cinnamon! For lunch, don’t buy the unhealthy school lunches, pack a bag filled with carrots, hummus and a kale salad! To start dinner, have a green apple (less sugar) and then have a vegan or vegetarian black bean soup. You can also look up vegan recipes online for more help. Try to eat between 1,200 and 2,000 calories per day. Ask your mom or dad about becoming a vegan. It doesn’t harm animals and is all around better for the environment! 💗🙏🏼

    • Kia

      You are so beautiful and special! Try going vegan💗💗💗

  14. Salah Abdelrahman

    The Green Apple Diet is great, eating between 30 and 20 green apple a day (for only 4 days), and you will loose around 1 KG per day. Note that nothing should be taken, only APPLES, even NO water. I used this to quit smoking and it works for boths.

  15. shay

    hi every1…i really ned some help out here…i need to losssssss a lot of weight. im 24..im getting married next year…so can any one advice wat shud i do? i have gained a lot of kilos… and may tummy now i really big..im trying ti make diet..but this FOOds..always tempting me to eat them…wat shud i do….i am thinking of having 3-4 apples a day..and a lot of water…just apples…cud this be good?


    • Kia

      Go vegan! Look up recipes online! You are beautiful and special! Green apples are best (less sugar) but only eat up to 3 apples per day💗💗

  16. shay

    wow thats nice of you…i hope i can loss may weight also….

  17. shay

    how did u loss wt. pls giv me tips……huhuhuh

  18. chrispy

    brisk walks and eat tons of veggies

  19. Romford Dave

    Conscious of the risk that befell Yonk, would it be crass to refer you to comment #5 above?

  20. Tram

    Does this only work if a person is overweight, or trying to lose a good amount of weight?

    I’m almost 18, and my weight fluctuates, but at most I weigh 98 pounds. I’m trying to bring my weight down to 90 lbs. This isn’t unreasonable, because I’m extremely short (I don’t even hit the 5 feet mark). Would an apple diet work for me if I’m also on a low carb diet?

    • Kia

      Yes, but try to eat only up to three GREEN apples (more nutritional) per day. Also, you could try to start the vegan lifestyle! 🌱💗

  21. paige

    hi to unknown and lola x…i think eating apples 5-10 pcs would probably help u a lot. and stop drinking softdrinks and juices that has high sugar content instead you replace it with an apple juice (fresh – blend it with water but no sugar/milk) and avoid eat salty foods. it would be hard for few days but you’ll be used to it after a week and i’m telling you it will work. Good luck and God Bless!

  22. Yin

    Mmmhmm. Pretty funny.

  23. Person.....maybe

    LOL that’s funny right there

  24. Hannah

    and forgot to mention IM STILL A TEEN ! and yeah im forteen ! so ill be gainin more height probably ! JUST EAT HEALTHY !

  25. Hannah

    This is to all teenage gurls and includin 12 year olds !
    well when i was 12 i used to weight abut 132 pounds !
    now i weight 110 pounds !
    First of all those who say gettin thinner and sheddin pounds dsnt makes u happier !
    but guess what ! its not true ! i feel alot better !
    i used to be 5’2 1/2 and now m 5’4 so yeah ! our body do change ! i never put my mind in to losin particular weight ! i was jst really happy to see that IM losing ! just stay away from candies,sugar and FRIED FOOD !
    u can eat baked chicken,baked potatoes ,fish !
    and veggies and fruits !
    thn give urself a break ONE DAY OF WEEK jst go and eat sumthin outside like FAST FOOD ! seriously lifes too short for depression ! HAVE A WONDERFUL LIFE !
    yeah i used to be bullied too ! but i never cared ! jst give thm a smile back ! IT WORKS ALL THE TIME ! never ever Show that ur miserable becox of ur weight ! IF UR HAPPY NO ONE VIL DARE TO EVEN say any darn thing
    BE HAPPY 😀

  26. MRS. IN LOVE...



  27. IndianInUS

    Always eat any fruit before an hour or after 2 hour of a meal, if you are eating rice or bread as meal

  28. anon mouse

    after reading some very funny comments i soon realize that this requires no account. Truly a trolls paradise. if i don’t masturbate at least 3 times a day, will i not be losing as much weight as i would be if i did the hat trick every day?

  29. not avaiulable

    hey please can you please help me to lose weight?

  30. imgettinthere

    you have serious problems…you are probably some lonely, pathetic adult. how could you tell a child that, maybe you want to kill yourself.
    ana you will lose the weight, it just takes time

  31. unhappy

    hey im 17 yrs old..hght is 157,wght is 50..goshh need to lose weight around love handles,face,arm,legs,stomach,basically everywhr..is it fine if i just eat 3 apples daily and nothing else?

    • Kia

      Absolutely not. That would be starving yourself. Eat 1 green apple before every meal. I am vegan, and would fully recommend this lifestyle! It will help cut down on fat and carbs while still being completely healthy. Look up vegan recipes! ✨

  32. tyler

    im nearly 14 and im 117 pounds, but i have lots going on right now so i feels like i have too eat from the stress of everything and when i do i feel full up and disgusting so i make myself sick! i really want too loose weight but i dont want too loose weight by making myself sick, what should i do?

    • Kia

      Eat the healthy things you love such as carrots, apples, oranges and nuts. Cut down on saturated fat and carbs💗

  33. Chris

    Oops forgot one thing if you like to eat something sweets and water and apples isn’t enough. I recommend grabbing some grapes, bananas, and strawberries. No Calorie intake. 😀 your body takes more energy to digest those foods then the totel calorie intake.

  34. Chris

    This diet is great 😀 here my advice to all that want to lose weight in their teens don’t rush it and just go apples and water all day. Heres a good idea this is what i did. Wake up in the morning go outside get some air. Grab 1 apple and get a liter of water. For me that filled me up in the morning but if it doesn’t have a little cereal. Don’t worry about what type of milk just enjoy but not too much just a cup. Talk with your body you will know when you are full, hungry, or just fine. THen for lunch just have a usual maybe an apple, water, sandwich, and a lil snack i remember i still ate chips so i only ate a little. For dinner same thing as in the morning grab an apple and a litter of water. If your hungry after that have a little meal. But always just listen to your body don’t overeat just keep saying to yourself i’m going to be stronger and sexier tomorow. 😀

  35. A 15 year old

    I had intestinal parasites this summer and was unable to eat enough due to the pain. I am 5 foot 5 and I dropped to 89 pounds. Being this skinny is no fun, I was weak, lost my hair, was cold all the time, and ended up spending most of my vacation in the hospital. Be happy with your weight! Personally I wish I was OVERWEIGHT rather than a shrivled little stick. I don’t have enough energy to do the things I love, so take it from me, don’t sweat a little bit of a round tummy, at least you have enough body fat to have a pair of boobs!

  36. jo jo

    girls low carb is the way to go…

  37. Sarah

    I enjoy how no one really helped this girl with her question, but instead taught her that being immature and bashing other people for petty things is the mature “adult” thing to do. Way to go folks.

    In regards to your question, the first response was correct. I suggest sparkpeople.com. It has articles that suggest healthy ways to lose weight in a steady way. If you lose weight in this manner, than you are more likely to keep it off in the long run. You need to learn healthy eating habits now or it will be more difficult to learn them in the future.

    Hope this helps.

  38. Ariana1102

    I’m 13 years old. I want to lose weight for me 15 birthday,but i can’t.my weight is 262punds.help me!!!!!!

  39. Shalisa

    Clearly just a typo. WANT (not ANT) was the intended word.

  40. Mya

    Hi I’m Mya and I’m 13 years old. I lost 15 pounds in about two and a half weeks. My mom is shocked that eatting grilled chicken, salad and apples everyday has had such an impact on me. Not only did I lose that weight, I gained confidence and alot of energy that I’ve lost over the years. My bestfriend Emma is on the diet with me, she has lost ten pounds and a few inches off her waist. I don’t wanna loose anymore weight so first thing in the morning I’ll add fat to my diet. But Emma still wants to lose five more pounds. (I’m in school at the library..my teacher missed the first day of school.)

  41. kathy

    Ok, so lets take your foot out of your mouth, before you comment on someone commenting on another, you should check a dictionary on how to spell!!!!! “ANT” what does that maen in the context you used it in your sentence, were you actually talking about the insect ants….?

  42. Kathy

    You should never eat canned vegetables! Canned vegetables are BAD…

  43. Mel

    Hey! I was in the same boat as you this same time last year and i went on fitness kick too. I am 13 yrs old and I weighed about 137 lbs. I am now 100 🙂 here is some tips:

    Breakfast Options:

    Protein Shake:

    1 banana
    1 cup fruit e.g. strawberries, mango, whatever is in season.
    1 tbsp almonds
    1 tbsp colloidal minerals
    1 tbsp cold pressed almond oil
    ¼ cup pasteurised only milk or fresh orange juice or almond milk
    1 tbsp honey
    1 tbsp oats
    1 egg


    Other brekkie ideas:

    1-2 boiled eggs on toast (try to get organic or seedy brown breads- I buy bills organic) you can add tomato with a sprinkle of pepper topped with a couple of slices of avocado.

    My breakfast:

    1/3 cup organic gluten free porridge oats with 325 ml water cook on stovetop.

    I then add all up about ½ – ¾ cup of fruit which may consist of:
    Frozen blueberries (no need to microwave they will melt from heat of porridge).
    Golburn valley peach slices, strawberries etc.
    I also spoon a couple of tbsp of “fat free” jalna yogurt (one with green lid + writing) on top. I sprinkle a 2 tbsp of brookfarms natural macadamia muesli on top of that (this is purely natural and no additives- buy from organic shops.

    Here are some dips that you can make (arvo snacks or watever) :

    1 tin organic chickpeas, drained retain the liquid
    1 clove garlic
    2 tbsp tahini
    Juice of one lemon
    1 tsp sea salt
    2 tbsp cold pressed almond oil

    Blend until desired consistency, if you want a thinner consistency add some of the retained liquid from the chickpeas.

    Avocado Dip:

    4 avocados (diced in rough cubes)
    1 tsp chilli paste (if you want it a little on the chilli side like I do!!)
    Lemon juice (add to your liking)
    ½ bunch of coriander
    ½ bunch of shallots
    5-6 drops of Tabasco

    Personally I love these dips served with raw veggie sticks. E.g chopped up carrot, celery etc. or Lavosh Bites. They are the best cracker you can buy and are healthy and natural! ?

    Things to drink throughout the day:
    Green tea – boosts metabolism
    Water, water, water!! – I know this is said a lot but water is one of my best friends!! It flushes you out and studies show it helps greatly with weight loss!
    Boiling water and half the juice of a lemon- Great kidney flusher, lemon may be a little bitter so squeeze in grapefruit or lime instead straight after that drink another glass of water. This is really good for flushing out your body and vitalising your skin. WARNING: You may be visiting the toilet a little more often so my advice is go to bed a little earlier and wake up a little earlier.

    Just make note that soft drinks are NOT good health drinks so really try extra hard to eat them minimally even if possible not at all.

    Here are some condiments to use to make your food even tastier:
    Garlic, chilli, ginger, onion, salt (sea salt- not refined), fresh herbs.

    Nuts are really good power foods, I have about 25 grams of nuts everyday these can consist of almonds, macadamias, brazilian, walnuts etc. Almonds are a great nut because 1 almond = 1 gram of protein. Protein helps to keep you feeling full. Macadamias are great nuts but are high in fats, although these are really good fats that you need, try not to have too many. I try to keep to a maximum of about 8 per day.

    Some sites you can visit include:


    These websites include food info, exercises and advice. For exercise aim for at least ½ an hour per day. You can achieve this by walking, jogging, sport training etc. I know sometimes the last thing you feel like doing is putting on the joggers to go for a run but once your out there doing it you will feel a lot better and proud of yourself! Studies also show that exercise releases hormones that make you feel happier so what are you waiting for!!

    By all means feel free to treat yourself sometimes but just remember the effort it will take to work it off! As a sweet treat I love to have a few fresh dates which you can buy from fruit shops.

    Try not to have alot of juice remember that although it is natural sugar it’s still sugar.

    Hope this helps,
    Good luck 🙂


  44. anonymous

    you don’r need to lose weight you are so skinny!!

  45. anonymous

    Wth is wrong with you… you psycho!!

  46. collin

    u r an insriation!

  47. collin

    sub bread for a good yo play yogurt

Last Reviewed: January 18, 2018