Can The 3 Week Diet Really Deliver? How it Helps You Drop 15-20 Pounds in 3 Weeks.

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Rarely can a diet that lasts as short as a few weeks deliver on it’s promises. In the case of the 3 week diet, the claim is pretty huge:

15-20 pounds in 21 days. Is it really the case? Let’s find out:

There are many different versions of the 3 week diet, but the specific one here was designed by Brian Flatt who created his own version of it he promises people can lose up that much weight.

And there’s more claims and interesting things I found:

The 5 big claims. True or false?

The actual weight loss promise: 15-20 pounds in 21 days. Is it true? It depends on the person and how well they follow the plan, but everyone who does can lose A LOT of weight, period.

Very little exercise is needed. This is somewhat true. 20-30 minutes about 3 times a week or everyday if you can do it.

You can lose in 3 weeks what people lose in 3-4 months. True. A majority of the diet focuses on releasing and getting rid of fat storage in the body which will contribute to most of the weight loss results.

You can eat anything you want, anytime you want. After the diet is done, yes, but as long as you follow a specific rule regarding BMR which will be explained.

You’ll actually eat fat to lose weight. This is also true. 

Some of the claims are quite out there, I’ll admit, but I just finished reading the entire booklet on this diet plan and there are solid theories and proof to back up the approach Brian takes with this diet. 

How the 3 week diet works:

There are 4 phases to this plan, all of which span for a total of 21 days. The way this diet works is that it combines a number of dieting methods into one powerful plan. The truth is that it’s optional to go for all 4 phases, but for the best results, it is recommended to follow all 4 in the order it’s shown. 

The main idea behind this diet isn’t so much weight loss, it’s fat loss where the bulk of weight issues (and health issues) come from. This diet aims to get rid of that through each phase as well as an exercise plan.

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Brian makes a few things very clear early on:

First, if you eat less calories than your BMR (your required daily calorie intake), you will lose weight consistently, regardless if you follow the diet or not. So even if you stumble somewhere, stick to eating less per day than your BMR and you’ll lose weight gradually as it will help fat get rid of fat storage’s in your body. BMR calculators can be found online (they’re free).

The only problem with following this is that results will be pretty slow, but steady. Brian cites that we need to burn more than 3,000 calories to get rid of a pound of fat so even if we eat under our BMR but even a few 100 calories, it’s still going to take weeks-months to burn off substantial weight and if you’re 10, 20 or more pounds overweight, it will be even longer than that.

This is why cutting calories, while legit, is also a very prolonged way to lose weight.

Enter the 3 week diet, a shortcut to dropping the pounds way faster:

If you want much faster results however, this is where the 3 week diet will come into play. It aims to get rid of any and all fat deposits in your body through it’s 4 phase approach. 

See why this diet is so powerful (before/after pictures).

This diet is meant for very fast results. In addition to eating less than your BMR, the other phases aim to put the weight loss results into overdrive. Brian understands people want results so he’s taken the best of several diets proven to work, put them together for a much more powerful effect.

If there were a few diet styles I could explain that make up the 3 week diet, it would be:

  • Low carb diet/high protein.
  • Intermittent fasting.
  • High fat/low carb diet.
  • Interval training (exercise).

Let me explain each phase of this plan:

Phase 1: Lasts for 7 days.

This part of the plan is meant to detoxify the body and help you lose weight like it’s needed “yesterday” as Brian says. 5-10 pounds is what the expectation is here. 

The first day you’ll be eating 4 meals, 3-4 hours apart and they are only going to be vegetables. It’s tough, but it’s only going to be for one day. 

The next 3 days you’ll add protein foods into the diet and alternate them, eating 2 meals out of the 4 with protein and the other 2 will be just vegetable. 

The last 3 days of the diet will involve adding proteins to all 4 meals which means no more alternating. Every meal you eat will be mixed.

Sample foods:

Vegetables: Beets, carrots, broccoli, tomato, spinach, onions, peppers, mushrooms, kale, cabbage, aritchoke and more.

These vegetables can be steamed, broiled or microwaved. 

Proteins: Chicken, beef, eggs, fish and other related foods which have protein (list is provided inside diet plan)

You can ONLY drink water during these 7 days.

Phase 2: Lasts only 1 day

You’re going to be fasting on day 8. To make this easier to deal with, Brian recommends having your last meal at night, so you can sleep through a large portion of the fast and eat the next night. 

Phase 3: Lasts 3 days

This phase is the one which interested me most. You’re going to be eating a high fat/low calorie/low carb diet and ironically with what Brian explains and the studies he cites, you are actually going to lose a lot of weight. 

You are told to eat anywhere from 1,200 calories (women) and 1,500 (men) a day in which 80% of it consists of fat. You are allowed to add anything to your food that adds fat. Mayonnaise, avacado, bacon, eggs. This is all allowed.

Will this make you fat? Not even close. In fact, you will lose a lot of it. Brian makes it clear the only fat you should fear is trans fat and this is what you have to stay away from. 

One study explained in this section talks about 4 groups of people who were on a 1,000 calorie diet. One group only ate proteins, one only ate fats, one only carbs and the last one was a regular diet. 

The irony is that the group which was on the high fat diet lost the most weight. And remember, we’re talking 1,000 calories each.

The key is to keep carbs to a minimal. You are allowed up to 30 grams of carbs per day if you can’t hold on. There are also health benefits of a high fat diet.

Phase 4: Lasts until day 21 (9 days)

This is the easiest part of the diet. All it really focuses on is just eating under your BMR on a daily basis. There are different “aggression levels” during this phase with aggression being how much weight you want to lose.

Depending on how much weight you want to keep losing, you’ll eat under your BMR anywhere from 15%-30% meaning if your BMR was 2,000 calories a day, 15% would mean you could eat only 1,700/day. 

Finishing the diet and eating anything you want:

Once you complete phase 4, you really can do what you like as long as you maintain the BMR rule. You can eat pizzas, burgers and anything you want. This can continue for as long as you want.

One thing that is mentioned is the “3 pound rule” which says if you gain 3 pounds back or more after the diet, go back and do one of the phases to get back on track. 

Other things about the diet:

The book itself is 96 pages long. The first 44 pages are Brian explaining many of the theories behind the plan. By page 45, you’ll actually get into the diet.

There is an optional step to the entire diet and that is intermittent fasting. For 24 hours every week, if you can avoid eating for just 1 day, you’ll speed things along. Brian says he does it 2 times a week.

For people who are really new to this and have never tried it, 18 hour fasts are also recommend and again if you start the fast after your last meal at night, it will be easier.

There are also 3 additional offers after you purchase the diet book itself, one is a recipe book, another is a support connection and the other is known as the “Final Chapter” which is supposed to help you plan long term after your diet is done.

These things are optional and I personally didn’t try them. I feel that the book is more than enough. Get your hands on the book right here.

The workout plan:

There’s a lot of chapters within this section, but some of the points mentioned is that you’ll be doing interval training workouts and a lot of the focus on the workouts is several things:

1. You will be exercising for about 20-30 minutes while you’re on the diet.

2. The focus of the workous is to keep burning off fat even while you’re dieting. Fat reduction is key.

3. You should aim to walk every single day.

4. The workouts don’t just burn fat, but are also aimed to sculpt the body and give you 6 pack abs.

Pros:

  • Very fast weight loss results. Up to 20 pounds are possible.
  • Targets fat storage areas in the body.
  • You can eat anything you like after the diet is done (so long as you keep to the rule).
  • Not much exercise required.
  • The phases give you the best results, but you can stick to one of them if you like so there’s flexibility.
  • Only 21 days long. Official site.

Cons:

  • Intermittent fasting can be tough for some people.
  • Working out, though short can also be tougher due to low carb eating/fasting.

3 Week Diet Score:

4 stars

4 out of 5 stars. Excellent diet for fast results. There can be difficulties along the way, but it will get easier as you progress through each phase. Very powerful diet. Check it out!

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Conclusions on the 3 week diet:

Overall, this diet is very powerful, no question about it. But is it for everyone?

Well if you’re looking for fast results and you have no problems with fasting just once (at least) or once a week (at most), then you should be fine with this. If you are, you can skip the fasting part and focus on the other areas of the diet.

Remember, it gets easier. Brian has really cut it down into sections so the most difficult parts are handled quickly. This is what I really liked plus with the intermittent eating (which is technically optional), about half of you will sleep off making the process easier. Intermittent eating and fasting by the way isn’t all that difficult and it gets much easier the more often you do it. It will speed things up.

I say do this diet if you’re OK with intermittent fasting and really need fast weight loss results. Normally diets which aim to get fast results also have a high chance of the yo-yo effect happening. With this diet, that’s taken into consideration. The yo-yo effect will not happen if you follow this diet’s rules. Get started here.

This means you can and will lose weight very fast and make sure it stays off. That’s a good diet. 

90 thoughts on “Can The 3 Week Diet Really Deliver? How it Helps You Drop 15-20 Pounds in 3 Weeks.”

  1. During the phases, phase 1 especially, how do you cook the protein? Can you season with salt and pepper? Garlic? Adobo? Soy? I’m a little lost here, so I’d love to know what other people did.

    • Hi Nicki, you can boil things like eggs, cook the chicken in chicken soup type recipes or just grill it, anything that doesn’t involve frying happening to the protein is totally fine (so no using frying pans). As for seasoning, I would use salt as minimally as possible, add pepper in moderation. I would not use adobo (see if it’s high in fat and possibly use it in the third phase). I would also avoid soy for now.

  2. Thanks for your article. I really appreciate the detail with which you have written it. I am already on a ketogenic diet and I have managed to lose 20 kilos post pregnancy. I desire to lose 10 to 15 kilos more, but I have reached a plateau. I am planning to start this diet which you have recommended, in a day or two.

    However I need a few questions answered:

    1. Can I have Green Tea (with stevia) during the Phases 1 and 2?
    2. Is there a limit for having the vegetables during Phase 1 or can I have them till I’m full.
    3. How much protein should I have in Phase 1? I am 27 years old, female and my weight is 171 lbs and height 5.5 inches.
    4. Can I have Green Tea during Phase 2, ie…, the fasting Phase?
    5. During Phase 3, 80% of the calorie intake should come from fat. But what about the remaining 20%? Should it be protein?
    6. Can I have whole grains, sugar, white rice, etc… during the last Phase, but in moderation, under my BMR limit?

    Thanks a lot in advance,
    Bharti

    • Hi Bharti, here are the best answers I have for this diet:

      1. I would avoid it. If anything, drink the green tea, but avoid any sugars or substitutes like Stevia. This is literally a VERY low carb phase of the plan, kind of like the keto you were on (congratulations on dropping 20 kilos!!).
      2. Yes, I would limit your vegetable intake to about 50% less than what you believe you can consume. Basically eat in smaller portions throughout the day.
      3. Make your vegetable/protein intake a 50/50 ratio and from the protein end, again my recommendation is to eat about half of what you desire. The point isn’t necessarily to have a grams count or calorie count, but rather not overeat and just get to the point that you are satisfied. When your mind craves food, you often end up overeating, so eating 50% of this is a good way to go.
      4. I would avoid it. Green tea is often not part of a fast, laxative teas however are, but it is not part of the 3 week diet. And it is only 1 day long.
      5. The other 20% should come from vegetables. You will find that a majority of the 80% of fat already includes protein. Things like salmon, eggs, nuts, fish will have both healthy fat and protein already in it.
      6. Yes, there are no limits to the types of foods you can eat. However, speaking from personal experience, I would honestly cut out ANY grains (even the whole ones) as well as white rice (maybe on special outgoing occasions only or even once a week). Try to eat in a more paleo way as it will help you maintain your weight loss.

      Now you also said you were doing the keto diet in a post pregnant state. If you are still nursing your child and breast feeding, I would avoid dieting until this stage is done. I often advise women take caution going on diets after they have had a baby that they are feeding. It can impact the milk and weight loss actually happens on it’s own when you breast feed.

  3. I am definitely trying this! It’s taken me 3 months to lose 20 lbs this year after having my baby. So I’m definitely excited to try this

    • Good luck with this plan Elizabeth, I would recommend, that if you are breastfeeding, to first speak with your doctor first just to be sure everything will be fine if you start this plan.

    • I think they are, you are just given a lot of sample foods, but for the most part, any sort of vegetable is allowed. The book more definitely explains this.

  4. Great Read for me so far. I am definitely going to buy this diet plan. I can eat veggies and protein three time a day the only problem is consistency. lol, Regards..!!

    • Hi William, after any cleanse, you can’t just go back to eating, say badly, of course you will gain weight back. The cleanse SHOULD ideally force your cravings to want better, healthier foods, so let the cleanse jump start the health boost, and then maintain it by eating healthy after, you should be fine.

  5. I just bought the book and finished reading it. I’m going to start in a few days 🙂
    I have some questions:

    1. Can I drink tea in phase 1?
    2. I don’t have a bench at home, how should I do the dumbbell incline bench press?
    3. In the book, for example it is said there’s 7 grams of protein in 1 oz of meat and etc…you mean raw or cooked? I mean for 15 grams of protein, how much meat (or chicken or) should I eat? I should weigh the meat raw or cooked?
    4. About the resistance training, should I do it after walking in fasted state? About 2-3 hours before my first meal right?

    Thanks a lot

    • Hi Ghazaal, I think you are very much overthinking many of these things. I’ll try to answer these questions on the diet as best as I can:

      1) I don’t believe Phase 1 mentions tea, in that case, just don’t drink it.
      2) If you can lay down on the ground or on some sort of elevated board and have dumbbells, you can recreate the bench press experience, although keep in mind, the whole exercise program of this diet is optional. If you can’t do one at home, just do the others, which are logistically possible.
      3) I believe it is in regards to raw meat. I wouldn’t go as far as weighing all of it to the specific measurement, just estimate the amount. And weight it raw if you do.
      4) Yes you can do the workouts while in a fasted state. What I would advise is doing it after a meal though. Maybe eat at 7 pm one day before you start the fast, then walk, then finish the fast at 7 pm again the next day and take a walk after. Remember, Brian recommends doing it so that you sleep through a chunk of the fast to make it easier. Time it in whichever way that aligns with your sleeping habits.

    • Hi Ada, not necessary, just eat under your BMR. The only thing is, you may want to eat foods that have more carbs a few hours before bed so your body enters a fasted state by the time you go to sleep.

  6. I recently came across this diet a few weeks ago and thought it was fairly new but I can see from when you published this article is has been around for some time. Because of all the good things I have heard about the diet, I am pushed to give it a try. I only had a question about how long each phase is? Thanks for your reply and as stated by others on this post, this was well written and very informative. Kudos to you Vitaliy!!!

    • Thanks Kennesah, I believe I did mention the length of each phase, but in summary again, here it is:

      Phase 1: 7 days.
      Phase 2: 1 day.
      Phase 3: 4 days.
      Phase 4: 9 days.

      Total is 21 days 🙂

  7. Hi, thanks for the post.

    I have some question before buying this diet

    How many meals should we eat per day in this diet?

    And if we have snacks, can you give a sample menu for that, should we eat protein and vegetables in snack time too?!

    And what about fruits? We shouldn’t eat fruits?!

    Thanks for your response.

    • Hi Shiva:

      1) 3-5 depending on which phase you’re on. Frankly, during phase 3, you can eat anytime as long as you don’t go over the BMR.

      2) Nuts, fruits (phase 3), berries, almonds.

      3) Fruits will be fine in phase 3 and later on.

      Hope this helps!

      • Thanks a lot. Yes this really helps me.

        I was worried about snacks specially in phase 1. it sounds hard only to eat veggies and protein three time a day.

        Thanks again.

        • No problem Shiva, the hardest thing is not eating anything with sweets or carbs, that’s the reason this is so hard for people to do, but it’s short in this diet and after that it changes to something you can handle better.

  8. Hi there! I’m thinking about trying this diet, but was wondering how my current diet would affect my results. I’ve been on a low carb diet for the past 4 months or so. Not as strict as what Phase 1 describes, but I’ve been eating roughly 20 carbs a day while still including high-fat foods from Phase 3.

    Could I still have the same results of losing upwards of 12 lbs?

    • 20 carbs a day is very low as it is Hannah and for 4 months of doing this, I think you’d already see some excellent results. However, I am fairly sure you’d get even more weight loss results from switching to the 3 week diet.

      The first phase might not produce the same kinds of results for you as most first timers on a low carb diet because your body is used to the sensation of it now, but the other 3 phases should deliver more advanced weight loss.

  9. Hi Vitalyi,

    Just a question: for phase 1, am I allowed to eat fruits too or vegetables only? I find it hard to eat veggies as a mid-day snack, and I can’t think of a veggie only breakfast. Thanks! 🙂

    • Hi Virginia, honestly, there is a pretty strict rule regarding only eating vegetables for this period so I would say no, but if you REALLY need something sweat, perhaps a very small portion of a fruit may be allowed, but keep in mind it may inhibit the results.

  10. Does that book mentions what type of foods we need to eat during all phases because i actually dont know much which food is rich in carbohydrate or protein

    • Hi Ammar, yes you get a list of foods for every single phase. Generally foods rich in carbs are anything with bread, pasta, cookies, things that are fried, ect…, anything with protein are things like eggs, cooked chicken, fish and again, all of it needs to NOT be fried. But yeah, again, you do get food lists to make this clear.

  11. During the 1st week when you are eating low-carb, are you allowed any type of fat at all? It’s very hard to live off of veggies and protein w/o any fat since low carb diets depend upon fat to utilize as energy rather than the sugar from carbs. Thanks for the clarification!

    • Hi Alison, while you are absolutely right about fat being needed to create energy for the body, that hits right when you enter phase 3 since you will be eating high fat. Before then, the low carb portion is without fats because the energy is going to come from the fat in your body being burned off to create that necessary energy so if you have excess weight to loss, that excess weight will be transformed into energy during phase 1 and weight loss will occur but energy will also be created.

  12. I am writing this while in Phase 2! I was skeptical about this diet but at the end of phase I, i have already lost 7 pounds!!!

    Any recipes for the phase 3 fat-phase ? I usually pack my lunch to work so wondering what I can cook before hand.
    Thanks!

    • Congratulations Kaavya! You can make up your own recipes during phase 3 really. Just take anything on the list and create a combination of foods you like there. Personally I enjoy avocado and salmon for dinner.

    • It’s not recommended Erica, you will however be able to use dressings and other types of condiments during phase 3 as long as they are consistent of healthy fats.

  13. I am quite doubtful about losing so much weight in such a short period of time. For burning deposited fat, we can give a try to fat burning supplements.

    • Fat burning supplements tend to force the body into performing unnaturally high operations to burn fat which may sound good, but I have personally never heard anything good post taking fat burning supplements from people. Also people tend to use them as an excuse to keep eating badly, but through these supplements to cheat the weight loss by taking those pills. It’s not something that will end well.

  14. The first phase is a good one for me as I have used it before to lose weight. I have never lost a lot in 3 weeks, so I am thinking about getting the book. One thing that I am skeptical about is the high fat phase of the diet. Can you really claim mayonaise is a good fat? I do agree with the avocado and coconut oil as being ok fats, but I always thought mayo was bad! All in all, your content is very detailed and I may be getting this book!

    • Yeah mayonnaise is also something I too am skeptical about but if you’re concerned about that 1 food in the entire list, just omit it and do the fat phase of the diet with foods you can eat.

    • If you make homemade mayonnaise with avocado oil and pastured, organic eggs then it is healthy. I would just be wary of any store bought dressings whether or not you are trying to lose weight.

  15. While I am not usually a diet fan this diet does seem to have many legitimate positives. Restricting carb intake is vital to loosing weight and it is an area that people fail in when trying to shed the pounds.
    The 1 day fast does sound very challenging, but it isn’t as extreme as many other weight loss that extend that fast period over a few days.

  16. I am quite skeptical about losing so much weight in such a short time. Do you think this is not hard on the body? Isn’t it generally healthier to lose weight gradually and then work on keeping it off? My concern with this diet is that after the 3 weeks, you will pile the weight back on and then some.

    • That’s an argument that is addressed by Brian in the book and people have the option to lose weight gradually via BMR reduction, but he says the bigger problem is the excess fat in people’s bodies that increasing their chances of diseases and other bad conditions and getting rid of it as fast as possible is the better option.

      The long term plan AFTER the diet is stable because after 21 days your cravings are said to change so it’s easier to adopt, plus there isn’t any kind of strict food restrictions.

    • When you complete the 3 weeks, see how your results are in the 4th phase and if you continue losing weight. If you do, then there’s no need to repeat it again. If you do want to do it again, wait sometime before you start up again, but ideally after you finish the diet the first time, you should aim to eat well and exercise to get to a more regulated weight.

  17. I just started the 3 week diet today. Now tomorrow how much meat do I eat with my first and third meal? It says 15-20 grams and that converted into ounces is not even an ounce is that right?

    • You should keep taking any medication while on the 3 week diet Joan. But with diabetes, you will need to ask your doctor about this diet first.

  18. Do you know if veggies are still ok during phase three? I am a bit confused by this phase. I know we are supposed to eat mainly fat, but I need fiber! Lol

    • Vegetables are not part of the third phase Jessica, but this period is very short and after this phase, you can go back to eating any vegetable you want.

    • If it’s that low, you probably don’t even have to diet Katya. You should speak with a doctor to see if this is normal for you or if you need a supplement.

  19. I have to lose 20 pounds and eat a heart healthy diet, I am taking blood thinners and anti clot meds along with statins to reduce blood cholesterol…..can I follow this plan?

    • Hi Christine, your problem appears to be more about health, not weight but there is a diet known as the DASH Diet which is considered heart healthy I think would suite you better, but of course, talk to a doctor!

  20. This is a diet that I want to try, but dread the thought of not having any coffee for a week, since that is what kickstarts my day! Three weeks is not a long time to try out a diet, and from the looks of it so far it could be something I could actually live with, I like most of the foods listed, now I’m trying to see if I can get any results, thank you for the very detailed information.

  21. I’m on day 1 and was wondering whether I could take Hydroxycut Hardcore Elite in Phase #1 (as that contains caffeine and Yohimbe) and should I have the Whey Protein with with my meals when it demands protein? Or should these wait until Phase #3?

    Thanks!

  22. Thank you for this post. Can you use the whey protein in the first phase for an acceptable protein? I’m in my car a lot for work and it would make life so much easier:)

    • Hi Holly, in phase 1, it is better to use proteins at their source (no powder), so I would not recommend any whey. Try to use hard boiled eggs or chopped pieces of chicken as protein substitutes for this part of the plan.

  23. Thanks for this post. I have bought the book and I am on my day 5 (already lost 2kg). I am loving it! I love that it explains the science behind it. It is easy if you drink at least 3 liters of water every day. First week without a coffee is hard but still possible. Every time you have cravings, DRINK A LOT OF WATER, it helps a lot! Fasting i find easy if you do 12 am / 8pm 8 hours of window. Will update you on results.

  24. Hi. Thanks for this. Really cleared up the little bits of confusion I had. Starting this in February. I know we have to use Fish Oil supplements but do you know where the Whey Protein comes in?

    I don’t want to have to spend so much money on something and not end up using it. Thank You

    • Hi Keran, there is no fish oil or whey required in this diet. Those are only things you may want to use if you’re either trying to build muscle or have joint problems. You can use them in the 3 week diet however. If you exercise a lot, take them before or after your workout.

      You also asked about phase 4 and eating breaking, yes it’s ok to do it as long as throughout the day, including breakfast as long as you remain under your BMR.

    • Hi Monica, you can use any of the sample foods in the phase 3 menu. For breakfast, maybe a few eggs and avocado, for dinner, you can also eat that and add some bacon. Chicken high in fat can also be used and if you fry something, use coconut oil, it is high in fat too.

      Phase 4 is easy, figure out your BMR, then eat under the recommended percentage. After phase 4 is complete, just continue that way.

  25. Hi Vitality,
    I like the idea of a diet that has an after plan to stop you putting back on the weight you have lost. Phase 3 is interesting where you eat 80% of fats, I recently saw something on TV about this subject. Apparently eating lots of calories from fats will send a signal to your liver to burn off some of your body fat or energy reserves.
    Apart from the fasting this doesn’t seem to be too difficult and I am sure many people could be successful with this diet. It’s good to see the workouts are an integral part of the diet and not too demanding but necessary.

  26. Hi Vitaliy. Phase 3 is the one which interested me most. You’re going to be eating a high fat/low calorie/low carb diet and ironically with what Brian explains and the studies he cites, I guess we can lose weight right now since its the only way to live long.This means you can and will lose weight very fast and make sure it stays off. That’s a good diet.

    • Most people become interested in the high fat section of the diet Ike and that’s because it just sounds way different than anything we’re used to hearing about diets, but you can look up the evidence and see that it’s real!

  27. I don’t know about eating only vegetables, fasting, LOL! I guess it’s worth it, considering it’s only one day. Pain makes gain, and not weight gain!

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