Website URL: 3weekdiet.com
Ease of Use: Very easy-moderate.
Guarantee: 60 days.
Average Weight Loss: 23 pounds in 21 days.
Overall Effectiveness: 4.5 out of 5 stars (Excellent).
Making a claim that a diet can make you drop over 23 pounds in 3 weeks is pretty out there, but that’s what Brian Flatt, creator of this plan claims.
Is it true? Well I have personally read the 3 week diet book twice now, analyzed the science behind it and everything seems to suggest that it can be done.
In this review of the 3 week diet, I will:
- Explain how the process works.
- How the results of following this plan actually “snowball” into the big weight loss results.
- Why I’ve rated this plan one of the best solutions for those who need to drop a lot of weight quickly.
What exactly is the 3 week diet and how does it work?
This is a 21 day plan (it’s actually more like 11 days and you’ll see why), which mixes together 4 different styles of dieting and divides each into a phase, so you have 4 phases.
This is the first weight loss plan I’ve ever reviewed which mixes a number of dieting styles together into one big plan, but the good news is that each style on it’s own provides results, and when it’s mixed together, it creates a bigger snowball effect of weight loss.
The weight loss strategy of the 3 week diet:
This is a VERY important section so you understand where Brian (the author) is coming from:
Basically Brian says that people generally eat beyond their daily caloric requirement and anything that is excess piles on and becomes fat.
It takes 3,500 calories to equal 1 pound of fat and when people eat over their limit every single day for long periods of time, it is not surprising to see why eventually they become 10, 20 or more pounds overweight.
Imagine a person who only needs to consume 1,500 calories a day, but eats 2,000 instead. That’s 500 extra calories a day which piles up and in 1 week’s time, a person will gain an extra pound of fat from this.
If the person eats this way for say a month, that’s 4 extra pounds, in 6 months that’s 20+ pounds and so on.
So if you eat under your daily caloric need, you’ll lose weight correct? Yes but there’s an issue…
If you need to lose 20 or more pounds, just eating less than your daily caloric need takes a LONG time. Imagine that same person who needed 1,500 calories a day now eats 500 calories under.
In 1 week, they would now lose a pound, but if they’re 20 pounds overweight, it would take 6 months of straight up limiting of their eating habits to drop that weight.
I doubt most people can handle eating so little for 1 month, let alone 6 and that’s the issue. If you need to lose a lot of weight quickly, it becomes very difficult to do it the normal way, even though it works.
You can definitely speed it up by exercising but there is also another key thing Brian points out…
Fed and fasted states and why they are essential for weight loss:
One of the surprising things I learned from Brian’s book is the idea of fed and fasted states in the body.
Brian points out that the body can only be in those 2 states. When you eat, for 4+ hours, your body is in a FED state meaning it will only burn fat off the food you ate first, NOT the excess fat in your body.
When your body is in a fasted state (hungry basically), it will burn the excess fat in your body so if you work out during a fasted state or just don’t eat, that alone is enough to trigger the fat burning.
How the 3 week diet attacks the weight loss problem and accelerates the results:
1) The plan mixes 4 different and proven weight loss approaches together to attack the excess fat in the body.
2) A big part of the strategy is timing your eating times. Brian suggests not eating in the morning and before bed so your body is in a FASTED state while you sleep. Yes this means your body can and will burn fat while you sleep through it.
Here are the 4 phases that go into the 3 week diet (and why they work):
First here is a picture from the book (125 total) which summarizes this section. I’ll be covering this in detail, but the following table of content is the second part of the book which goes INTO the diet itself. The chapters before go into a a lot of details on why we’re fat (that fed and fasted thing I discussed) and very important weight loss information:
Phase 1: This is the low carb phase basically. You’ll eat a combination of vegetables and proteins.
It will last for 7 days and you can lose up to 10 pounds during it.
Directions for this phase:
Day 1: Eat nothing but vegetables, 3-4 times throughout the day and drink water. You are allowed to eat as many vegetables as you like.
Days 2-4: Starting the next day, you can add up to 2 protein meals to your meals. You still eat 3-4 times a day, but it rotates:
Meal 1: Vegetable only. Meal 2: Protein only. Meal 3: Vegetable only again. Meal 4: Protein only again.
While vegetables are allowed in limitless amounts, you are allowed up to 25 grams of protein.
Days 5-7: 3-4 meals once again throughout these days, but now every meal can be mixed. In other words, now you mix vegetables and protein into 1 meal. Same rules for protein & vegetable amounts.
For drinks, only water is allowed.
A sample food list:
- Vegetables: Tomato, carrots, artichoke, spinach, squash, cabbage, broccoli, boy choy, beets.
- Protein: Eggs, fish, turkey, chicken, beef.
There are more allowed foods within the book itself.
Why this phase works:
As most of us know, low carb diets work because they restrict carb intake and cause the body to burn of fat storage’s in the body.
This is accelerated in the first phase of this plan which is why it’s not uncommon to lose 5-10 pounds on it within the first week.
By also drinking water, Brian says you will cleanse the liver. This plays a role for future weight loss as it helps the body clean itself.
Phase 2: The intermittent “fast”. Only 1 day long.
Day 8: While only allowed water, you are supposed to not eat for 24 hours. Brian suggests a smart strategy to get over cravings you may have by targeting the timing of the 1 day cleanse at a particular time so you basically get through most of it sleeping.
Why this phase works:
Intermittent fasting is proven to cause weight loss for obvious reasons (you eat nothing, so body creates energy from fat deposits).
I have personally tried cleansing before, for a few days actually but in this phase, 1 day is really enough to trigger fat burning since the body is going to be in a fasted state for quite awhile.
How much weight you can lose here varies because it depends on how much you’ve lost during phase 1 already, but a 24 hour none eating period will add to the weight loss for sure and continue the fasted state and burning from the body.
Phase 3: The most controversial one…a high FAT diet. 3 days long.
Directions for this phase:
Days 9-12: If you’re a man, eat under 1,500 calories a day and for women, eat under 1,200 calories a day, but 80% of the food intake has to be from fat. 3-4 meals again. You can drink water and coffee here too.
Avocado, bacon, salmon, nuts, coconut oil, eggs, mayonnaise, steak, butter.
Why this works (evidence of why eating fat works):
The big deal here is that fat itself is actually good for you. The fat we fear is the one which comes from eating too many carbs which turns into fat that stays in the body. Brian also points to good fats we should be eating vs the bad ones.
The good fat we get from food lowers inflammation via omega 3’s and feeds the body as well as helps it metabolize faster.
For evidence, Brian points to several studies. I will name 2 which I though were amazing:
Evidence 1: Brian points to 4 groups of people who ate a 1,000 calorie diet, but one group ate a majority of high fat foods. All 4 groups ate for the same number of days and the same number of calories and the HIGH FAT group lost the most weight (this is called the Kekwick and Gaston study).
Evidence 2: On page 82 of the 3 week diet book, Brian cites a man who runs a weight loss blog where he ran a high fat eating experiment by eating 5,000 calories DAILY for 21 days.
5,000 calories is already more than twice the intake most people need. However, the man who ran this experiment only gained 3 pounds after doing this for 21 days.
Considering he ate more than twice that type of food and more than twice the intake of calories, he should have, by basic weight loss “facts” gained more…but he didn’t which proves that high fat diet (especially in limited caloric intake) make you lose weight, not gain it.
Phase 4: Days 12-21. Technically the end of the plan because you can optionally eat anything you want.
The key to this final phase is determining your BMR, which is the caloric intake your body needs DAILY. Brian provides a formula for this, one for men and one for women.
I am a male, 29 and almost 6 feet fall and my BMR was around 2,200 calories daily.
When you determine yours based on his formula, you will eat UNDER than amount until day 21. That is the rule to this phase.
You can eat ANYTHING you like. But if you need to lose more weight, Brian recommends a majority of the food you eat to be low carb again. Also there is a 15-30% goal which is the percent of calories you CUT from your BMR based on how much you want to lose.
People who are happy with their results here can just eat a little bit under their BMR level and enjoy life. People who want to lose more weight will choose to eat from 15-30% less calories than their BMR to lose even more weight.
Why this works:
Despite there being constant contradictions in the weight loss community on what’s good and not good, what has always been agreed upon is that eating “less” calories will always lead to weight loss. However, BMR is considered to be a TRUE indication of how many calories your body needs which is why when you determine it and less than the amount said, you’ll continue to lose weight.
Should you still have fat to lose, this will be done when you eat less than the BMR.
Technically, the whole program shortens if you eat anything you want after day 12.
Although the plan is officially 21 days long, if you eat anything you like by phase 4, you’ve basically finished the plan as it is so basically, it can be anywhere from 12-21 days long.
Long term plan: Day 22 and on.
By this time, the 3 week diet is complete. If you are happy with it, you just have to keep eating at or under your BMR from now on. Any kind of food is allowed, but Brian recommends you eat less carb and basically more healthy to maintain your weight results and health moving forward.
The 3 week workout plan:
Brian inclues an additional 20-30 minute workout plan that you can do up to 4 times a week which isn’t long, but adds to the results you get. It mixes strength, resistance and cardio training (things like walking).
3 Week diet final score:
4.5 stars out of 5. This is a rapid weight loss plan and as evidenced, it uses proven to work weight loss plans in combination with each other. Excellent plan for people who need to drop 20 or more pounds in a short amount of time and great long term strategy as well.
While any long term healthy eating and caloric restrictions will ALWAYS work, like it was said before, it takes a long time to burn fat. You can do it with exercise and healthy eating and always will be able to.
But the 3 week diet really does offer a plan to make it easier to cut that time down. If you can get weight loss results in 3 weeks what takes people 6 months or more to do, then it’s definitely an opportunity and the 3 week diet offers that opportunity through a natural approach.
A highly recommended plan for people looking for a faster, natural solution to weight loss.