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Apple Diet or 3-Apple Diet

Jumpstart your weight loss journey with the Apple Diet. By eating one apple before each meal, you can reduce your calorie intake and achieve safe and sustainable weight loss. In this article, we'll explore the diet's benefits, foods, and exercise recommendations to help you get started.

The 3-Apple Diet was designed by American nutritionist Temi Flynn, who noticed that her clients who ate an apple before their meals lost weight without changing their eating habits. Temi experimented with this method and applied it to other clients who did not eat apples before their meals.

The results were more than promising: By simply eating one apple before each meal, clients lost an average of one kilogram per week!

This success encouraged Temi to create a more structured diet plan that would further support weight loss, known as the Apple Diet or 3-Apple Diet.

The Basics of the Apple Diet

The diet involves consuming one apple before each main meal. The idea is that the fiber in apples will easily satisfy you, reducing your hunger and cravings for sweets, so you’ll eat less during your meal.

The rest of the diet plan is similar to the South Beach Diet, which means it involves a diet low in carbohydrates and saturated fats. Refined sugars are prohibited, and only foods with low glycemic index are used.

The recommended number of meals is 4-5 small meals per day based on healthy, low-fat foods. Each meal or snack should also contain protein because this combination has been shown to reduce appetite and improve weight loss.

People on this diet are encouraged to eat plenty of fruits and vegetables, which helps reduce overall calorie intake without feeling hungry.

Recommended Foods

Apples, low-fat cheese, low-fat yogurt, eggs, chicken breast, turkey, fish, lean beef, oats, brown rice, broccoli, green salad…

Sample Menu


  • Apple
  • Omelet with low-fat cheese
  • A cup of cooked oatmeal

Mid-Morning Snack:

  • A piece of low-fat cheese
  • A cup of low-fat yogurt


  • Apple
  • Grilled chicken breast
  • 2 cups of steamed broccoli
  • A cup of brown rice

Afternoon Snack:

  • Cappuccino shake


  • Apple
  • Grilled salmon
  • Green salad

Exercise Recommendations

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

Why Try The Apple Diet?

  • Eating one apple before a meal creates a feeling of fullness and reduces the possibility of overeating.
  • Apples contain dietary fiber, which can help lower cholesterol levels.
  • Apples contain flavonoids, which can help prevent heart disease and certain types of cancer.
  • Meals are well balanced with lean protein, complex carbohydrates, fruits, and vegetables.
  • Increased intake of protein from lean meat reduces appetite and maintains muscle mass during dieting.
  • The Apple Diet encourages the consumption of fresh fruits and vegetables.
  • It is easy to follow and does not require calorie counting or measurements.
  • It encourages physical activity.

Why Not Try The Apple Diet?

  • Eating one apple before every meal can become boring.
  • The diet eliminates many foods to which the average person is accustomed (especially sweets).
  • The Apple Diet can be difficult for vegetarians to follow if they want to strictly adhere to the diet plan.


The 3-Apple Diet, with its combination of eating one apple before each meal and the diet plan, is likely to lead to weight loss for most people who follow it. Additionally, there are potential health benefits that should not be ignored.

  • The Apple Diet is a low-calorie diet that can help you lose weight quickly, but it is not sustainable in the long run. It is not recommended to follow this diet for more than two weeks at a time. After that, it is important to return to a healthy, balanced diet to avoid nutritional deficiencies and health problems.
  • While the Apple Diet is relatively easy to follow, it may not be suitable for everyone. People with certain medical conditions, such as diabetes, should consult their doctor before starting this diet. Additionally, pregnant or breastfeeding women should not follow this diet, as they require a higher intake of calories and nutrients.
  • It is important to note that eating apples alone will not magically make you lose weight. While the fiber in apples can help you feel full, it is still important to eat a balanced diet that includes a variety of foods from different food groups. In addition, regular exercise is essential for weight loss and overall health.
  • One advantage of the Apple Diet is that it is relatively inexpensive and easy to prepare. Apples are widely available and can be eaten raw or cooked in a variety of ways. However, it is important to choose organic apples whenever possible, as conventionally grown apples are often treated with pesticides and other chemicals.
  • Finally, it is important to have realistic expectations when starting any diet. While the Apple Diet can help you lose weight quickly, it is not a magic solution. Sustainable weight loss requires a commitment to healthy eating and regular exercise over the long term.

In conclusion, the Apple Diet or 3-Apple Diet can be an effective way to jumpstart your weight loss journey, but it is important to follow it in a healthy and sustainable way. Eating one apple before each meal can help you feel full and reduce your calorie intake, but it is still important to eat a balanced diet and exercise regularly.

For some, sticking to the Apple Diet may become boring at some point, and cheating is not allowed in the diet plan. Therefore, if you decide to try this diet, you will need to change your lifestyle, which is not always easy. The choice is yours…

If you are considering the Apple Diet, be sure to consult with your doctor first to ensure that it is safe for you to follow.

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