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

210 Comments or Reviews

  1. xxmousexx

    Ooopsies! I forgot to add the link…ha ha! Silly me! *smiles*

    Kids Help Phone

    Mouse &hearts

  2. xxmousexx

    *puts on a doctors coat and begins to examine Helen with a stethoscope*

    Hmmmm…*ponders* I think what we have here, is an early case of the “anorexias” *shakes head* Tsk tsk…

    What are the warning signs?

    The following are possible warning signs of anorexia and bulimia:

    * Unnatural concern about body weight
    (even if the person is not overweight)

    * Obsession with calories, fat grams and food

    * Use of any medicines to keep from gaining weight (diet pills, laxatives, water pills)

    Man…what happened to the good ol’ days, when 13 year old girls rode ponies and played hide-and-seek in tall grass? (and no…i’m no grandma! lol I’m just a prairie girl.) I’m 21, and i don’t ever recall being self-conscious about my appearance at thirteen. The media is totally killing innocence…*hangs head*

    You shouldn’t worry about your weight, hun. You’re still very young…and have alot more growing to do…(mentally AND physically) Not to mention that 92lbs. @ 5’2″, is tiny! You need to divert your attention to something else…Get creative…write, draw, dance…Be carefree! Enjoy your youth while you have it…Believe me…you don’t want to go down this path of crash dieting and such. Not only will you put a strain on your heart…but you’ll end up looking like MK Olsen at 21, from malnutrition. Who, frankly, looks like a very frail 80 year old woman. *stifles a laugh*

    Have a chat with your mother, or perhaps a school counselor…express to them how you feel and i’m sure someone is bound to give you great support and advice.

    Just in case you don’t have anyone to talk to…there’s always the “Kid’s Help Phone”

    Mouse &hearts

  3. Helen


    I’m Helen, I’m 13 and I’m FAT! I’m 6.5st (92lbs) and 5’2 giving me a BMI of 16.8!

    I’ve repeatedly been on the apple diet, but cutting the whole 1 for each meal thing and just had 3 apples a day. I kinda worked, but I’m still fat! I need help!

    If anyone is willing to help me with my weight loss, maybe even be my weight loss buddy, I would appreciate it vastly!

    my e-mail: nothingness@live.co.uk

  4. reata

    I heard about this diet and i willing to try this. I read this once in an e book about how apples can not only detoxify one’s body but also can remove toxins and reducing acne problems. Well, i’m a going to be 18 girl this year with a good health although i don’t really do sports. I used to be over weight about 155 cm tall and 65 kg when i’m 15. Well, i over come this problem by dieting but believe me, it’s miserable. I’m 160 cm tall and 50kg now. I have a good waist but i still not happy with my lower part of my problem. Frankly to say, it’s a pear shape body. I just want to ask if this apple diet can help me about my lower body part problems. And is it okay for me to take heavy meals once in a while. Like a steak once a week or two. I heard meat contributes protein to your body and our body need it once in a while. thanks^^

  5. Ad

    I agree with those that suggested teenagers should let their bodies develop first before doing anything detrimental to their bodies such as dieting. Let your bodies grow first, guys!

    To all those trying to loose weight:

    EAT SENSIBLY. That means NO McDonald’s, Burger King, KFC, Pizza Pizza, etc. I know the food at these places taste great, but fast-food joints are a no-no. This was previously mentioned already, but avoid late-night snacking! And eat when you’re NOT on the verge of starvation, so you don’t binge-eat!

    EXERCISE. Walking, jogging, biking, swimming, sports, taking your dog out for a walk, playing at the park, walk with a friend, shopping at a mall.

    Do you take the bus regularly? If you have time to spare, it doesn’t hurt to walk to a further bus-stop if you’ve got the time. It helps pass the time AND gets your feet moving.

    DON’T SKIP YOUR BREAKFAST. Everyone always says breakfast is the most important meal of the day – and it’s definitely true. Don’t skip it.

    Good luck with shedding the pounds. Remember, it’s GRADUAL, and won’t happen over-night, and could take months to years. JUST BE PATIENT!

  6. Patrice Pampel-Arjana

    If you really want to lose weight, stay healthy, and keep off the weight for the rest of your life, make an appointment with a Registered Dietitian, at your local hospital. This professional will develop a weight loss plan that will be just for you based on your needs that you can follow for life. I never had a weight problem until I turned 48 and it is really
    difficult to lose weight when you are older so
    if you can stay healthy while you are young please do
    for all of us baby boomers out there who will be
    relying on you young people to keep up our social security payments.

  7. Nathalie

    you girls stop worrying about your wight! youre not fat. if you were 130 lbs right now you would be fat. but your not. and even if you were 130lbs right now, you would not be allowed to go on a diet, its too risky. i say that with experience. secondly, dont starve yourselves. all you have to do is excersise an hour a day and stop eating poptarts, which i guess you miht like, replace them for a fruit, dont eat mcdonalds, chickflia or burger king, those things have about 1,500 calories in a meal, more calories than the ones you should intake a day at your age. just eat healthy and excersise, thats how i lost weight at your age. (eat 5 small meals everyday, it keeps your metabolism working and that makes you lose weight. starving youself actually makes you gain weight because your body will store your body fat, its long, just resarch it) just DONT STARVE YOURSELVES.

  8. Nathalie

    leah, the little you have changed in your diet (starting to eat salads and work out a little bit) has made a LOT od change. You lost 16lbs and that is really good! Right now im on the cabbage soup diet, im on my second day and ive lost 2 pounds though i am feeling somewhat dizzy..i dont recommend it. Im 15 also and about 2 summers ago, I decided to lose weight for sure. I lost 20lbs in just a month and i know that the only reason i lost so much weight it was because i forced myself to eat a lot of salads and fruits, i stayed active all day (morning and afternoon gym or jogg, noon-afternoon suiming and having fun in the pool), i did count up to 8-9 glasses of water a day and i made sure that i ate meats, eggs, whole wheat breads and so on. again, i lost all that weight for the new healthy habits =] I think that you dont need to actually go on a diet, since you have lost 16 lbs..just keep doing what you are doing and you will gradually get there. I weighted 134lbs and that summer i went down to 114lbs, i went back to my unhealthy eating habits and im in 125. But dont change what youre doing bc your doing great!

  9. Amanda

    to all the teens out there dont say stuff like i want to lose weight because im fat say stuff like i want to tone up and feel more healthy because trust me im sure at this age you do not need to lose weight because i bet none of you are overweight im 13 and im 14 in a couple of months im the youngest in my family and my brother is extremely healthy and hes 20 yrs old the only reason he is so healthy is because hes active all the time he walks absolutely everywhere really fast i basically have to jog next to him and ive got a sister who is definatly over weight so i know what overweight is and isnt just keep active and drink lots of water because to me water is like a magic drink it works wonders!! xx

  10. Jan74

    It is not your weight that is unhealthy, it is the fact that you think carrots, oranges, and apples alone make up a balanced diet. You realize without protein and fat you’re not giving your brain anything to go on, so it has no choice but to eat up your muscles, including your heart muscle.

  11. Michey

    I am 20 yrs old, 5″4 and 100 LBS. For most of you, you guys would consider this unhealthy. I never tried the apple diet before but I have only eaten apples, oranges and carrots as my daily meals, and LOTS drink water or green tea that helped me loose weight. Also you should always excercise… go walking or jogging and cardio workout also helps alot!

  12. Jan74

    Sadi, 107lb is only overweight if you are 4’3″ or shorter. So you are probably not overweight. The reason you can’t lose weight is that you don’t have any weight to lose.

    Keep exercising, cause it is good for you, and eat nutritious, whole foods. You are fine the way you are.

  13. Sadi

    I’m 13 years old and I weigh 107 pounds- I really want to lose some of my fat but I don’t know how to. Usually I jump rope about 15 minutes, and run for 10 minutes, but I really need help to lose my weight. Can you help? Thank you

  14. leah

    wow, i cant even believe im writting on this.
    well, yes, i am a bit overweight.
    i always struggled with my weight.im 15. i used to be 167 pounds and now i think im around 151.
    yes i did loose weight, but i know that i need to loose even more, im eating salads and all, and working out very little, but its not enough, i need help, please..anyone. i wanna be happy, this is the only way.. i need to make a change, if i do this, i know that i will feel like a new person.
    what diet plan should i go on? what should i be eating?if anyone has been in a similar situation, please ..
    by helping me, your creating a new me.

  15. prolifee

    telling someone to kill themselves is the most disgusting thing you can say to another human. You should take a second look at your problems and then imagine, expressing your deepest struggle & then have someone tell you to kill yourself. Thats disgustinggg.

  16. prolife

    telling someone to kill themselves is the most disgusting thing you can say to another human. You should take a second look at your problems and then imagine, expressing your deepest struggle & then have someone tell you to kill yourself. Thats disgustinggg.

  17. chay

    i need to lose weight HELP ME please

  18. chay

    i need to lose weight HELP ME please

  19. Joanna

    To all of the girls age 11-18; Your bodies are still growing! Please don’t mess with your metabolism by crash dieting and starving yourselves. Studies show that teenage girls who diet have a huge chance of being overweight as adults. Go outside, get fresh air, have fun! Pretty soon you’ll all be adults and you’ll regret not enjoying your teen years more. If you are concerned about your bodies, as all girls and women are, just know that you’re beautiful and instead of depriving yourself, go for a jog or get some kind of exercise. Team sports and any type of exercise has been shown to improve self-esteem and it also increases energy levels. Muscle burns more calories an hour, even when you’re sedentary. But remember, when you exercise, you need to fuel your bodies like a car needs fuel to run, so eat! BE HAPPY!
    And to that person who told the girl to kill herself: She should be ashamed of herself! What a pathetic response to a girl who is concerned about her weight. Life is so short, please girls, try to enjoy it, if you don’t, it’ll pass by in a blink of an eye.

  20. patience

    please allow yourself time to lose weight, losing weight too fast will only cause you to gain it back fast. The apple diet sounds realistic and simple. I think i will give it a try.

  21. Noei

    madisen said:
    ok well i am almost 13 and i weigh 102 but i keep going up and down in my weight and i always keep all the weight on my stomach i want to get rid of it and keep it off and school is about to start and i want to look good soo help me guick plzzz […]

    Madisen dollface…

    5’3″ & 102 is a perfectly healthy weight. Bordering on being too light…. try firming instead. You don’t need to lose weight, you just need to be more active. There are fat skinny girls out there. Many girls who suffer from eating disorders have a really high body fat content and little to no muscle, but they weigh 86 pounds. Don’t let that be you. Find something you like to do & stop obsessing about your weight. You’re a kid, live life & have fun, just do it in a healthy way.

    • Miiyell 1 month ago

      i think that might be me, im like 88 pounds but i have flabby arms, thick thighs and muffin top

  22. Diana

    I am 14 years old and i weigh 190 pounds. I cannot loose any weight because i cannot stop eating.

  23. maggie

    hello i have a weight problem i have 2 kids and i try everything im not that much of an apple lover but im concern because i dont seem to like myself as i used to as when i was single i know my husband tells me im beautiful but im pretty sure that he will want someone very petite im concern i do excercise sometimes i dont have the time my work schedule is very tight i try to walk every now and then but its useless im giving up i dont know what to do its very hard for me and i dont believe in diets i dont think im gonna be able to make it

  24. marina

    hello the apple diet does work im married and i have 3 kids i used to weigth 160 pounds after my last child now i weight 110 believe it does work you just have to put your mind to it, i did not like or eat apples before now its one of my favorite fruits you can eat apples all kinds of different ways my favorite was apple juice try it and also walk at least 30 min

  25. elizabeth

    umm ok to all the youngsters on here, you are not fat!!! you are not finished growing yet. please please please don’t call yourselves fat. im sure you are all beautiful young women.if your concern is to lose weight then eat more veggies ,and lean meat and be more active and you’ll be fine.
    much luv


    So, This is Emmie and Sarah. Emmie is 13 and I am 12 and a half. I weigh About 106 pounds and Emmie weighs 95. We both think we are really fat. We just really wanna lose weight. We both wanna be 80 pounds! So if we Just eat apples, exersize, and eat nothing else, will we reach our goal??? PLEASE HELP! We are like starving ourselves right now!! please help us! Thanx.
    Sarah and Emmie♥

  27. Debz

    Well i wight 189lb and im 15 and im 5’4, i know im 49lb over weight but im really stuck on how to loose it as i want to loose it before august next year. iv been told if i eat just apples and drink water then i will loose weight, if this is true and i did it for 3 days how much weight should i loose i will also be exercising for about an hour aswel. SOMEONE PLEASE HELP the only option left i think is starvation.

  28. meghan

    I can’t even tell you all how much it pains me to see 11-17 year olds obsessing about their weight, only to seek support on the internet and be completely misled. One’s body is not done growing until he or she is at least 18. When I was 13 I weighed over 100 pounds but within the next three years I grew much taller and evened out. You have got to let your body do it’s natural thing. Dieting will severely screw up your metabolism in the future. I know as it is what’s happened to me. Please don’t make the same mistake I did; love your body and give it a chance to grow and be healthy. You will regret it if you don’t, I promise.

  29. bbtomas

    yolanda said:

    yolanda, are taking anything illegal?

  30. Sarah

    I started this apple diet a little over 3 months ago… and in the first month i had already lost almost 20 pounds. But along with the diet i also ran cross country for my school. and i played soccer also 3 times a week. So i was running about 5 or 6 miles a day without stopping.. haha If you want something, you really have to push yourself to get to that point. I stopped the apple diet because i got sick of the apples, but the next 2 months i only ended up losing about 10 lbs.. So i would say that this diet really does work!

    I am 17 and I am in shape. I have a lot of muscle on my body but i am still uncomfortable with the number on the scale. Diets are hard they really are, but if you just keep at it then you will get the results you want! :]

  31. narjis

    sonya said:
    hello, i have a big problem.
    what is the reason that i’m so hungary all the time, is that i’m not eating right[…]

    Before you go any further with reducing diets, check with your doctor. Hunger could be a signal that you are diabetic or pre-diabetic. Excess insulin circulating in the blood can cause one to feel hungry all the time.

    If you are not diabetic and you have the ok from your doctor, then take a look at the number of meals you eat a day. Try eating smaller-sized meals 5 or 6 times a day. By that I mean, breakfast then a snack, lunch then a snack, etc. Space the meals no less than 2 hours apart. I find it easiest to take the total calories I want to eat a day and divde that by 6. That way I get an idea of my meal size and make adjustments accordingly, i.e. more calories for main meals and less for the snacks.

    The type of food you eat is also important to feeling full and satisfied. Steer clear of processed foods! If a food package lists more than 3-5 ingredients, it is processed more than you want on a diet. Eat fiber and nutrient rich foods. Fresh or frozen fruits and vegetables;and whole-grain pasta, breads and cereals are the best way to up your fiber with delicious diet foods. Make sure you get your good fats from fatty, cold water fish (not fried fish), and/or seeds and nuts, like walnuts, almonds, and pecans. You need to eat a little red meat to get B12 in your diet, but it doesn’t need to be everyday. Dairy products like milk and yogurt give you added weight loss benefits, but watch out for fats and added sugar.

    Good luck and I hope you are able to control your hunger. 😀

  32. SickOfStupidity

    These kids need to stop looking for answers on the internet for your so-called “weight problems.” You are most likely NOT overweight so quit looking for attention. For those of you that really are looking to lose weight, ask your doctor. He/She went to school for 8+ years and is certified to help you with problems like this. There is no easy way to lose weight without harming yourself. I used to find easy ways out all the time, and as soon as I realized that there is no “Miracle Diet” I began to drop the pounds. And as for the person who told Anna to kill herself… That’s not funny. What is funny is that people like you have to make other people feel worse about themselves to gain self-esteem. HAHA. Funny!

  33. eli

    my neighbor told me about this apple diet, but she told me only 7 max a day for 3 days. the first day i cheated and stuffed myself with nachos n cheese!!! i love apples though, maybe ill give it one more try!!! hmm.. maybe 2morrow i guess ill starve!!

  34. madisen

    ok well i am almost 13 and i weigh 102 but i keep going up and down in my weight and i always keep all the weight on my stomach i want to get rid of it and keep it off and school is about to start and i want to look good soo help me guick plzzz

    p.s. i am pretty much 13 and 5″3 if that helps



  36. les

    what if i just went on an apple diet only apples..im on a diet now and realy need some help.. i was drinking alot of wine to then i stoped i lost8 kilos in 2 weeks i went from 106 kilo to 98..now in the last 4 weeks iv stayed the same weight(98)kilos even with dieting low fat foods no foods with suger etc sweats cakes junkfood i only drink water and 2cups of coffe aday why am i not loosing weight my belly seems to be going bigger …and i do ry to exercise evry nite b for bed

  37. claire

    does this really work???

  38. fairycloud9

    Interseting……i think i shall try this!

  39. Hayley

    I did the apple diet in 2002 and lost 45lbs in 12 weeks. it totally works you have to work out too, but i have tried every diet in the book and m y mom is a professional body builder so Golds Gym was useing the Apple diet as part of a contest there were holding . i tired it and it worked yeah the 1st week you are hungry a little bit, biut what is one week compared to being fat 52 weeks of the yaer? If you really want to lose weight this works, DON’T CHEAT YUORSELF OF A HAELTHY BODY!

  40. Kailash

    Apple before meals does help one lose weight. It has to do with the metabolism of fructose by the liver and insulin response:

    Heacock P, Hertzler SR, Wolf BW. Fructose prefeeding reduces the glycemic response to a high glycemic index, starchy food in humans. Journal of Nutrition 2002; 132: 2601-4.


  41. herbie huit

    this sucks nuts i dont even like apples

  42. yasmin

    hi i am currently trying 2 lose weight as i am getting married next year….i am about 2 try this aaple diet and with regualr exercise such as 20 minute walk 4 times a week and using my stepper 2 times a day..will it work? and how do i go ahead with this apple diet? is it just eating 3 apples a day???
    i am 60 kgs and just 5ft 2inches so my goal is 2 be 45 kgs…please can u give me some tips..

  43. Sara

    If you are hungry all the time, try the following:
    No carbs or sugar before noon. I find that if I eat oatmeal or a donut instead of eggs or tofu, I am starving all day.
    Another tip: don’t eat a big, carb-heavy meal late at night. It will stuff you, but the next morning you will be STARVING. I notice when I eat more protein and veggies and avoid anything pale, processed or refined, I am never even that hungry for breakfast, I am never bloated or “puffy” and I stay thin. It really helps! I’m not advocating Atkins (at all) but it does benefit you to cut out the carbs and sugar. Cheers!
    Sara from Mark’s Daily Apple

  44. ane

    i was 300 kg and naw i am 120 I am so happy for this thing .I love my life and I want to live

  45. Yonk

    Anna, the best thing you should do, is just kill yourself now.

  46. anna

    I feel so fat and im 14 im 178 lbs my brother is 6ft 8in size 17 shoes i dont know if that has anything to do with it but every one at school says i play rugby because im strong also they say my punches are manly when i hit the punching bag but i feel so fat.
    I want to lose weight because my mum is over weight and at times has had heart problems. I dont want to end up like her i really dont.
    Please help me.

  47. yolanda

    OMG APPPPLES<33333333

    omg girlfriends, i love apples, and I lost 8939823 pounds YOU KNOOOOW.

    no seriously i gained like 20 pounds cause i ate 20 apples, and each one is like a pound! OMFGSZSZS!!!

  48. jessica

    ok im 15 and im over 160 pounds!! umm how do i do it to stop eating because im hungry al the time!!!

  49. Camila

    Well, since I don’t know what you eat, I can’t answer that for sure, but chances are you are probably eating the wrong kinds of food, empty calories. it is important to remember that lean protein fills you up more than sugary foods or those with high carb contents.
    You may think that a bagel with cream cheese and an orange juice is a good breakfast choice, but the thruth is this a high carb, high sugar meal that will leave you feeling hungry and slumpy after a couple of hours (not to mention it will make you fat!). A bagel equals 7 pieces of toast! and orange juice is packed with sugar…Go for an egg-white or rugular egg cheese omelette, wheat toast (no butter!)and a cup of tea or coffee instead, and you will see how much more satisfied you are. If you eat cereal make sure its sugar content is low (less than 7 grams of sugar) and that it is high in fiber (more than 5 grams). I reccomend “Special K high protein for low carb diets”.
    Also, snack healthy foods during the day. This will reve up your metabolism and keep you saisfied. Never wait til your starving to eat, as you will devour anything in your path. A fat-free yougurt and a handful of almonds might do the trick mid-morning. Maybe an apple and a little bit of peanut butter might help you as well. A protein shake is a good meal replacement option because they are low calorie, fill you up, and contain little or no sugar and fat.
    Finally, try to eat a good dinner (lean meat -salmon, chicken or tuna- a potato or a little brown rice, and a good serving of steamed veggies or salad- NO cookies, pies, cakes, etc) no later than 7 pm, that way you’ll prevent yourself from going to the kitchen over and over again before going to bed, which is really bad for you.
    Hope this helps….


  50. sonya

    hello, i have a big problem.
    what is the reason that i’m so hungary all the time, is that i’m not eating right

    please help me!


Last Reviewed: January 18, 2018