One of the most difficult aspects of “Dieting” Is the serious restrictions that most eating plans put in place. “Eat a lot of this, but run for the hills from that” Is a pretty common theme. Problem Is, usually, your favorite food(s) end up on the blacklist so to speak… Sugar, chocolate, starch, etc. It’s not that either of those are healthy, but you’re likely to end up restricting yourself until you can’t contain your cravings anymore, and then you suddenly relapse to eating an entire tub of mint chip Ice cream and pairing It with an entire bag of Doritos (guilty as charge I’ve done this so many times that I lost count). This obviously leads to feelings of guilt and you hating yourself because after all of that hard work you feel like a complete and utter failure.
Enter The 3-1-2-1 “Diet”. Anyone who’s ever had the aforementioned scenario happen to them Is really going to appreciate this one … It combines clean eating days (yay!) with cheat days that allow you to eat all of your favorite foods to your heart’s content (moderately, of course).
How 3-1-2-1 Works
Finally, I am going to talk about the Infamous 3-1-2-1 “Diet”. The 3-1-2-1 “Diet” was created by personal trainer Dovett Quince, The 3-1-2-1 “Diet” Is a basic formulaic “diet” that was designed to help people lose weight by following a simple weekly “diet” routine. Like I mentioned In other past posts the 3-1-2-1 Is broken Into 3 days of healthy eating 1 day to eat “whatever” you want, 2 days of healthy eating, and finally, you’re ending the week with another cheat meal. While the 3-1-2-1 “Diet” does promise to help people lose weight In the first 21 days, It’s not the type of “Diet” that everyone can afford to follow through with.
Structured Eating: Because of the way It’s structured (clean and cheat days), this “Diet” has you eating a varied amount of calories every day. You know how after a while on most plans you hit the dreaded plateau? That’s usually a side effect of your body becoming used to eating the same (although fewer) calories on a daily basis.
Because of the cheat days (where you get to eat all of your favorite foods), your metabolism won’t get the opportunity to even out, meaning that It will continue working just as It should and you should continue losing weight regardless of whether you’re on day one or day twenty of the plan (provided that you follow the guidelines of course.) Cheat days and reward meals make It’s a whole lot easier to stay on the “Diet”, and the great thing Is that absolutely no foods are off limits to you. You love chocolate cake? Great! Have some to satisfy that sweet tooth of yours, just make sure that you have the willpower to not eat the entire thing.
Can You Lose Weight?
Yes, you can lose weight. Anytime people lower their weekly caloric Intake, there Is a good chance that they will lose weight…at least In the first month or two. This Is certainly true with The 3-1-2-1 “Diet” because even though “dieters” are allowed to “cheat” two days a week, they are still eating healthier than they were In the past.
One of the major limitations of The 3-1-2-1 “Diet” Is that It Is more of an eating guide than a “full-fledged weight loss plan”. It does recommend working out regularly, but It Is left up to the “Dieter” to figure out how to Incorporate a workout plan with this “Diet”. Another hurdle that “Dieters” will have to get past when using The 3-1-2-1 “Diet” Is not overdoing It on their “cheat” days. They could still be taking In fewer calories even If they eat a lot of junk food on those days, but weight loss would be limited If they didn’t have self-control.
You’ll need to monitor your portion sizes (regardless of whether you’re on a clean or cheat day) If you want this plan to be super effective though…Calories add up quickly, and three platefuls of dinner aren’t going to do you any good. There Is good news… that If you’re eating high-quality fats (and steering clear of that awful low-fat crap), you’ll likely get full fairly quickly. Listen to your body … It knows you better than anyone else.
Cheat days are easy for anyone. Let us be honest. On my cheat days back In the day I use to think of what I was going to eat the night before. What ended up happening Is that I would maybe have a favorite snack or two throughout the day but my meals were pretty clean. If a cheat day fell on a weekend than I would save my calories for dinner that night so during the day I would eat pretty light and then my heaviest meal would be at night. Not everyone likes going to bed with a full stomach but I quite enjoy It so I didn’t mind going to bed full. It’s what actually helped me start Intermittent fasting because I would go to bed full I wouldn’t be hungry when I would wake up so I was able to go 15 hrs without eating.
The 3-1-2-1 “Diet” Includes foods that help keep “Dieters'” energy up, so exercising won’t be as much of a challenge even though fewer calories going Into your system. Of course, the lack of an exercise program means that anyone who tries to follow The 3-1-2-1 “Diet” will have to find another workout plan to use.
As with any good weight loss plan, The 3-1-2-1 “Diet recommends a combination of high-Intensity cardio and strength training four to six days a week (remember, you should always give your body at least one day a week to recover from all that you’re putting it through… A good rule of thumb on this plan would be to rest up on day seven and just revel In your glorious reward meal). The combination of cardio and weight training helps create a strong, lean, and muscular body.
Is The 3-1-2-1 “Diet” Safe?
Since you’ll be eating a variety of different foods on any given day, there’s no reason It shouldn’t be. Yes, you’ll have to monitor your portion sizes (more so on the cheat days), but as long as you’re not starving yourself The 3-1-2-1 “Diet” should be fairly safe. That said, If you’re someone that hasn’t worked out In ten years, you’re going to want to be careful when it comes to that part…Start slow, and work your way up. You might not see results right away, but It beats hurting yourself and not being able to even bend over for six months ( I can’t tell you how many times I use to hurt myself when working out). Again, listen to your body because It definitely knows best. Tenderness Is usually a good thing. Pain Is not.
Does It Work?
If you remember to learn portion sizes, workout (Slowly) (If you are a beginner), and don’t over Indulge on your cheat days then I don’t see any reason why It shouldn’t work. That being said, nothing will ever compare to a “Diet” rich In whole, organic foods (vitamin and nutrients, don’t forget). I’d consider this to be a good “Diet”, meaning that It’s a great first step to a better lifestyle and helping you understand what clean eating Is (especially If you are new to clean eating). And when you consider that we’re right In the swing of the summer season, It might actually be the perfect “Diet” for allowing you to not feel deprived at all those pool parties and graduations you may find yourself at.
Here Is your usual reminder that you should always go for a checkup with your medical and/or holistic professional before taking the plunge Into this or any of the other “Diet” and eating plans. It’s always a safe Idea to make sure that everything’s In good working condition. There’s nothing more frustrating than starting a new lifestyle plan and then finding out that you have to stop because you have some sort of underlying medical condition.
I do recommend this to anyone who needs an easy beginners guide to learning how to clean eat and portion size. This Is also good for anyone who may already have a “Diet” plan In order and Is just looking for another cheat day.
I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.
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