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

THE AMAZING SUPERFOOD FOR FAST-TRACK WEIGHT LOSS

TAMMI FLYNN, MS, RD with Jeanne Drury

This book is dedicated to my sisters, Tia and Teri, as

well as to those of you who are seeking balance and control over

food and exercise issues. Finding the path of health that allows you to

enjoy the process of eating healthily and exercising will provide you

with a sense of well-being and peace—in

mind, body, and spirit.

All the best,

Tammi

Just knowing what to do is not enough. You need confidence, motivation, and a plan to make permanent changes.

—Anonymous

Cover

Title Page

Dedication

Epigraph

Getting Started

Introduction

PART IThe 3-Apple-a-Day GI Diet

Chapter 1 The Creation of the 3-Apple-a-Day GI Diet

Chapter 2 Overweight versus Overfat

Chapter 3 Genetics and Obesity

PART IIMental Preparation

Chapter 4 You Have the Power!

Chapter 5 The Importance of Setting Goals

PART IIIGood Nutrition

Chapter 6 The Truth about Nutrition, Diet, and Fat Loss

Chapter 7 Carbohydrates—Good Food for Your Brain

Chapter 8 Protein—The Body’s Building Blocks

Chapter 9 Fats—Healthy versus Unhealthy

Chapter 10 Cholesterol and Triglycerides

Chapter 11 Energy, Water, and Alcohol

Chapter 12 The Metabolic Cost of Food and Meal Frequency

Chapter 13 Dining Out, Portion Control, Convenience, and Supplements

PART IVExercise: A Key to Staying Young

Chapter 14 Physical Activity versus Exercise for Permanent Fat Loss

Chapter 15 A 12-Week Beginner’s Exercise Program

PART VSuccess Stories

PART VIPutting It All Together

Quick Start

The Pre-Plan Buildup

PART VIIMeal Plans and Recipes

Eating and Cooking with the 3-Apple-a-Day GI Diet

Meal Plans

Recipes

Apple Varieties

Appendix

Your Before-and-After Photos

Bibliography

Recipe Index

Index

Acknowledgements

Copyright

About the Publisher

How much do you want to know?

1. Ready to start the plan today? Go to Quick Start.

2. Want to learn just the basics? Read only the Key Points at the end of parts I–V ( Key Points from Part I, Key Points from Part II, Key Points from Part III, and Key Points from Part 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 doctor’s 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!

The 3-Apple-a-Day GI Diet is not about eating apples because they are healthy, even though it’s a proven fact that they are. It’s about shedding unhealthy fat layers, building strength, keeping lean muscle, and transforming yourself—body and mind—into 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 America—with the same amazing fat-loss and body-sculpting results. Read some of the personal success stories in Part V.

If you’re 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 thing—be 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 diets—at 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 weren’t 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, you’ll find out how, by consuming the right combinations of proteins, carbohydrates, fats, and fibre, you can be successful at permanent fat loss. You’ll also find out why thousands of successful “losers” call the 3-Apple-a-Day GI Diet the “terminator” of all diets!

The beginning

It all started when the American Cancer Society’s daily recommendation of five to nine daily servings of fruits and vegetables (in general, a serving is 4 ounces raw or 2 ounces cooked) was proving difficult for one of my personal training clients. She was adamant about getting in her daily requirements but was struggling because she was extremely busy and travelled often. I asked her what her favorite fruit was, and she said apples.