3-2-1 diet is a keeper (2024)

FAQs

What is the 3/2:1 rule for weight loss? ›

The 3-2-1 Method Meal Plan equips you with:

Done-for-you recipes planned for breakfast, dinner, built-in leftovers for lunch, and a daily snack for 4 weeks.

“The 3-2-1 stands for three days of strength training, two days of Pilates, and one day dedicated toward your cardio work,” Fisher stated. While the routine means you must work out six days a week, the content creator claims the method is more manageable than most.

For every 3 meals that you eat, you will have 2 snacks. For every 2 snacks, you will have 1 healthy dessert.

Distribute Your Calories Among Macros & Set Your Macro Ratios. The optimal starting point for weight loss is often suggested as 40% carbohydrates, 30% proteins, and 30% fats. However, these ratios should be adjusted based on your individual response, preferences, and specific dietary needs.

Losing 50 Pounds Fast

Eat small meals throughout the day rather than three large meals. Prioritize large volume foods with fewer calories like raw vegetables and other whole foods. Aim for 5-7 hours of exercise a week doing a physical activity you enjoy.

The numbers stand for three days of strength training, two days of Pilates, and one day of cardio, which could be anything from running to walking. The schedule might help those who have trouble staying consistent and the diverse types of movements will activate different muscle groups.

The 3,3,2,2,1 Grocery Shopping Method

This is a grocery shopping framework where you fill your grocery cart up with three vegetables, three protein sources, two grains, two fruits, and one dip or spread.

The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include: Whole grains.

Very Low-Calorie Diet (VLCD)

On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 lb (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.

In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.

What diet burns the most fat? ›

Low-carb diet

This type of diet suggests that 30%-50% of your daily calories should be from proteins. Carbs are your body's main source of fuel. When you are on a low-carb diet, however, your body burns fat for energy instead, a state called ketosis.

The numbers stand for three days of strength training, two days of Pilates, and one day of cardio, which could be anything from running to walking. The schedule might help those who have trouble staying consistent and the diverse types of movements will activate different muscle groups.

Meal plans are based on what Teta calls the 3-2-1 Diet, which provides three meals per day, two of which contain only protein and vegetables and one of which includes a small portion of starch.

Gary Player's 60/40 rule

That's how he developed his 60/40 rule: Healthy living is 60 percent what you eat, and 40 percent how you exercise. “I now put eating at 60 percent because as you get older, you put on weight, and weight stops a train,” Player says.