Tammi Flynn - The 3 Apple a Day GI Diet: The Amazing Superfood for Fast-track Weight Loss

Want to learn just the basics? Read only the Key Points at the end of parts IV (). 3. Want to know the science behind the plan? Read this book from cover to cover. Ideas to jump-start your motivation Take pictures of yourself in a swimsuit (two-piece), front and back, and decide if you want to make a change. Train for a marathon. Take your doctors advice to shape up.

Train to climb Mt Everest. Create a get-fit contest in your office. Train like an athlete. Enrol your family in a Fit Family Group and get healthy together. Buy an expensive swimsuit in a smaller size and plan a trip to Hawaii. Go to your twentieth high-school reunion and check out an old flame or, better yet, the prom queen who snubbed you because you used to be fat!

Its about shedding unhealthy fat layers, building strength, keeping lean muscle, and transforming yourselfbody and mindinto a fit, self-confident, full-of-life person. The plan came about by accident as part of the Get-Lean Diet I designed for a fitness contest at our gym. In an effort to include more fibre in the diet, in the form of fruits and vegetables, I added an apple before each meal. The results were absolutely astonishing! Who would have guessed that 346 people would lose 6,000 pounds of fat in 12 weeks? Since then, the accident has been repeated countless times all over Americawith the same amazing fat-loss and body-sculpting results. Read some of the personal success stories in Part V. If youre tired of diets, pills, and gimmicks and tired of being a human rubbish bin for all kinds of convenience foods (which are insidiously turning us into the fattest, unhealthiest people on earth) start the 3-Apple-a-Day GI Diet today for good health, good nutrition, and permanent fat loss .

One more thingbe prepared to look and feel fabulous! How and why it works The 3-Apple-a-Day GI Diet offers a variety of meals and over 100 recipes custom designed to feed your muscle, not your fat. Each meal is calculated to provide your body with a balance of lean (low-fat) proteins, low-GI (based on the Glycaemic Index), high-fibre carbohydrates, and essential fats. This balance will keep your blood sugar and insulin levels stable, which is necessary for your body to get into a fat-burning mode. This balance also helps control your appetite, so you are less tempted by unhealthy foods. The recommended intake of calories, protein, carbohydrates, and fat is based on your current weight so you can maintain lean muscle tissue while shedding the fat. The 3-Apple-a-Day GI Diet with its moderately high protein level is similar to some of the popular high-protein dietsat first glance.

Protein provides calories that do not raise blood sugar, stabilizes blood sugar levels when eaten with carbohydrates, and provides necessary building blocks for maintaining muscle tissue. Why this diet is different This plan differs from those popular high-protein diets in two major ways: 1. The focus of the 3-Apple-a-Day GI Diet is not on weight loss alone but primarily fat loss and muscle retention. Many popular diets are based strictly on weight loss, regardless of whether the weight loss is from muscle tissue or fat. When muscle tissue is lost, our metabolism decreases, making it difficult to maintain permanent weight loss. 2.

Other high-protein diets are very low in carbohydrates and high in fat, which induces ketosis (a high accumulation of ketones; see Chapter 7 for more on ketosis). People do lose weight quickly with these plans, but, again, they may lose valuable muscle tissue, making it more difficult to keep the weight off. With low carbohydrate consumption comes some unpleasant side-effects, too, such as constipation (due to lack of fibre or bulking carbohydrates), low energy or fatigue during exercise, not to mention mental confusion and moodiness. As if we werent moody enough already!
In my professional experience, consuming a diet too low in carbohydrates and/or eating in such a way as to induce ketosis is not an optimum way to retain muscle tissue and achieve permanent fat loss. The key to healthy carbohydrate intake is to consume enough for normal bodily functions (bowel elimination, fuel for the brain and red blood cells), but not in excess. In the following chapters, youll find out how, by consuming the right combinations of proteins, carbohydrates, fats, and fibre, you can be successful at permanent fat loss.

Youll also find out why thousands of successful losers call the 3-Apple-a-Day GI Diet the terminator of all diets!

Amazing results in just seven days Just one week later, she came back to have her body composition retested saying that since shed been eating three apples a day, she felt her body had actually changed. She was excited because she hadnt noted any changes for several months. So we measured, and sure enough, she had lost 1 per cent body fat in one week! Now, a 1 per cent body fat loss (1.5 pounds of fat) in one week is difficult to accomplish in a fit personand she was already lean at 16 per cent body fat. Wow, I said. Have you been running more? She said the only thing she had done differently was to add apples to her meal plan (which actually increased her caloric intake!). At this point, I was cautiously optimistic.

I decided to try this idea on others to see if the results could be duplicated. When Golds Gym of Wenatchee held its 12-week Get-in-Shape Contest in January 2001, I added apples to the diet (which was then called the Get Lean Diet). The Get-in-Shape Contest The annual 12-week contest, which I created in 1997, was (and is) a body transformation contest designed to lower body fat while retaining muscle tissue. Although judging is based primarily on visual change from before-and-after pictures, body composition changes are also recorded. As part of the contest, we provided the diet; exercise recommendations; tips on calculating calories, protein, carbohydrates, fat, and water; and other information pertaining to the program. Apples and the Get Lean Diet The original Get Lean Diet was always a balance of low-GI (see Chapter 7 on glycaemic response) carbohydrates, lean proteins, fruits and vegetables, and essential fatswith a calorie distribution of 40 per cent carbohydrates, 40 per cent protein, and 20 per cent fat.