Is Tuna and Apple Diet healthy for weight loss?

This brief article will answer the query “Is Tuna and Apple Diet healthy for weight loss?”. It also presents the drawbacks and health risks of doing this type of diet; the benefits of including tuna and apple in a healthy diet, and some recipes you can try.

Is Tuna and Apple Diet healthy for weight loss?

No, definitely the Tuna and Apple Diet is not a healthy meal plan; actually, this is not a recognized diet and there is no scientific information about it. (1,2,3)

What is the Tuna and Apple Diet?

Tuna and Apple Diet got famous because it was the diet used by celebrities to lose a huge amount of weight in a very short time period. In this diet, you will drink water, eat 1 apple, and just 1 can of tuna, nothing more! (1)

This diet is considered as a very low calorie diet, which is very restrictive in calories and nutrients. It provides you around 50–250 calories a day. Besides the calorie restriction, you are not consuming an adequate intake of carbohydrates, proteins, and lipids (2). 

Because it is focused on consuming only Tuna and Apples, you won’t be consuming valuable nutrients like vitamins, minerals, and antioxidants (3).

What are the health risks of doing a Tuna and Apple Diet?

There are several health risks on doing these types of diets, ranging from muscle loss to immunological suppression (2,4).

Due to the low protein intake, a very low calorie diet induces an extreme negative nitrogen balance, in other words, your body will be deprived of nitrogen to create proteins, tissues like muscles, and even immune cells. Other signs of protein deficiency are fatigue and hair loss (4).

In some cases, a very restrictive diet can increase your blood levels of uric acid, which is also linked to other diseases like hypertension and kidney diseases (4,5).

The very low calorie diet could produce a lot of ketones in your body, and when you eliminate those ketones, they could promote the excretion of sodium and potassium; this is very important, because you can get dehydrated! (3)

Of course, these types of diets have therapeutic applications, with some benefits like regulation of insulin and glucose in diabetes or reduction of weight in obesity. However, it is mandatory to have a medical prescription and a constant monitoring of the possible side effects (4).

The restriction of vitamins and minerals have huge repercussions in your immune system. Vitamins like C and D are crucial for your immune system, as well as minerals like Selenium, Magnesium, and Zinc (6). 

Hence, if you are not consuming an adequate amount of these vitamins and minerals, you will be more susceptible to viral or bacterial infections (6).

What other diets can you do for weight loss?

Other diets that you can consider doing are a Mediterranean Diet, a Keto Diet (also with professional supervision), a low-fat or low-carbohydrate diet (7,8,9). 

These diets have shown to be safe, sustainable, and could promote your health in different ways beyond weight loss. For example, the Mediterranean Diet is rich in antioxidants and anti-inflammatory foods, which can boost your immune system and prevent diseases like hypertension, diabetes, or cancer (7).

The Keto Diet, low-fat, and low-carbohydrate diets could also be restrictive in nutrients. So you must seek professional advice (of a nutritionist) before doing these diets (8,9).

What are the health benefits of eating tuna and apples?

Tuna and apple are healthy foods which, included in a healthy diet and lifestyle, can provide you health benefits like building strong musculature, boosting your immune system, and regulating your digestion (10,11).

Tuna is rich in high quality proteins which are needed by your organism to create muscle fibers, enzymes for digesting your foods, and even immune cells to fight against diseases (10). 

Tuna is also a good source of Omega-3 fatty acids, which have anti-inflammatory, antioxidant, cardio protective, and neuroprotective properties (12).

Apples, on the other hand, are rich in antioxidant molecules like flavonoids, vitamin C, vitamin E, and selenium. These nutrients can help to prevent diseases like cancer, alleviate asthma and allergies, and cardiovascular diseases (11).

How to incorporate tuna and apples in a healthy diet?

You can easily incorporate tuna and apples in a healthy diet. Here are some recipes for tuna and apples. All you have to do is combine these two foods with vegetables, whole-grain cereals, other fruits and meats (3). 

Take into account that international dependencies, like the FDA, recommend consuming no more than 3 servings of tuna a week. This is because tuna can contain mercury, which could be poisonous if consumed in high quantities (13).

You can find more information about this on the FDA website.


This brief article answered the query “Is Tuna and Apple Diet healthy for weight loss?”. It also presented the drawbacks and health risks of doing this type of diet; the benefits of including tuna and apple in a healthy diet, and some recipes you can try.


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