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The
3-Apple-a-Day Plan
Theory:
Originally, the 3-Apple-a-Day Plan
was based on a simple suggestion of eating an apple before each major meal to
increase produce consumption and fiber intake.
Now, the program has been transformed into a meal plan composed of a balance of
lean proteins, low-GI and high-fiber carbohydrates, and essential fats.
There are several ways that apples
aid in fat loss. Not only are
apples packed with essential vitamins and minerals but they also provide a
high amount of fiber and when eaten before meals, fill you up so you will
eat less. Apples are crunchy
and sweet and help curb the “sweet tooth.”
Apples also are very convenient to carry wherever you go, so if
you’re traveling in the car, they are a handy snack to tie you over
until you can eat a meal, preventing you from making unhealthy quick-stop
choices.
Apples are featured not only
because of their “convenience” but because of their nutrient value and
low GI ranking. Not many
fruits can measure up to what apples provide.
Rules:
- Eat
three apples per day, one before each major meal.
Apples are full of fiber – 4 to 5 grams each – and fiber
has been shown to be effective in weight loss.
Your fiber intake should be at least 25 to 35 grams per day
- Aim
for each meal to include a fruit and/or vegetable, lean protein, and
water.
- Consume
1 gram of lean protein and low-GI carbohydrate per pound of body
weight per day.
- Eat
3 ounces of salmon, tuna, sardines, trout or mackerel, three times per
week, to get your essential fats.
- Start
by consuming 10 calories per pound of your current weight as your
total daily calorie intake
- Drink
at least eight 10-ounce glasses of water per day
- Eat
breakfast and four to five small meals every day to keep your
metabolism and energy level optimum
- Measure
your food to ensure accurate portions.
The 3-Apple-a-Day Plan features
seven days of planned meals tailored to fit your needs (one diet does not
fit all). There are six levels
starting at 1,200 and continuing to 2,500.
Create
Your Own Meal Plan (1,200 calories)
- Breakfast:
Protein 20g, Carbohydrates 30g, Fat 5g
- Snack:
Protein 20g, Carbohydrates 25g
- Lunch:
Vegetable, Protein 30g, Carbohydrates 30g, Fat 5g
- Snack:
Protein 20g, Carbohydrates 25g
- Dinner:
Carbohydrates 20g, Vegetables x 2, Protein 30g, Fat 5g
Sample
Meal Plan (1,200 calories)
- Breakfast
– apple, scrambled eggs with salsa, ½ cup-old fashioned cooked
oatmeal
- Snack
– 1 cup nonfat cottage cheese
- Lunch
– apple, Sizzlin’ Grilled Chicken Breast, 1 cup steamed broccoli,
Tasty Brown Rice ¼ serving
- Snack
– Cappuccino Shake
- Dinner
– Grilled Salmon Salad
Tammi Flynn. M.S., R.D. with
Jeanne Drury. 2005.
New York
: Broadway Books.
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