diet / Exercise / Fitness / healthy / heart health / Uncategorized

3-1-2-1 “Diet”

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.

Working Out

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.

Final Thoughts

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.

Thank You!

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.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me <3

  Where you can follow me

Check me out on Medium:

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)





Hello, my name Is Amanda and I'm the woman behind AmandaExplainsIt. I'm a Free Spirit, coffee sipping blogger and I embrace all of the messy parts of life.I'm a mommy of two precious doggies and an advocate for food allergies, animals, and nutrition In real life. I've always loved writing and writing a blog fulfills that. I'm all about spirituality and going with the flow of things. I'm new to the beauty world and I'm excited to share what I learn along the way. Come back often because I post often and I post things related to but not limited to Beauty Reviews, Product Reviews, Spirituality, Nutrition and Food Allergies, and Gluten-Free Recipes. If you like what you read let's be friends. ~XOXO A.


2018-06-05 at 5:24 pm

I feel like I am already doing this. I did 80 Day Obsession for three months and it was very restrictive. I felt like I couldn’t have anything so when I got off the program I was basically eating anything and everything in unhealthy amounts because I didn’t know when I was going to get it again. I guess you could say my relationship with food went downhill. I felt bad about the things I was eating and I felt bad about myself for eating them. I decided to practice more mindful eating so I wouldn’t worry about the “bad” foods I was eating. I started scheduling “cheat meals” into the my meal plan so that I could give myself some sanity and live. I believe this diet is kind of what I follow, but instead of days I do meals. I feel better doing this. Thanks for sharing. I really enjoy your content!

    2018-06-05 at 5:31 pm

    I’m glad that you enjoy my content! I like to put Informative Info out there. I actually recommend the 3-1-2-1 for people who need those cheat days. I actually followed this “diet” I eventually, even stopped cheat days without noticing. I’ll be honest i like to enjoy myself. What I’ll sometimes do Is I will have 2 cheat days back to back mostly Sunday and Monday during football season. Not everyone agrees with this way of eating and that’s fine. I’m trying to show people that It’s okay If you fall off the wagon for a few days or maybe a week. Just pick yourself back up and move It along.

      2018-06-05 at 5:41 pm

      I think people should do whatever works for them! It’s ultimately your body. You know it better than anyone else. I don’t call them cheat days anymore or cheat meals (I have a post coming up on Friday about this), but I do like to indulge every now and then. I schedule mine throughout the week, but Saturday is where I kinda eat what I want. I also workout on that day too. I rest on Sundays, but I’m back to healthy eating. It sets the tone for the week if I start right on track.

      2018-06-05 at 5:49 pm

      I like that you don’t call them cheat days or meals. When I talk to someone about their lifestyle I’m like amazed that some people like to be unhealthy for the sole purpose to complain. I tell people if you need a chest day do it. If you need a “diet” break fine but as long as you aren’t overdoing it then you do what’s best for you. But most of all I say it’s mind over mind.

      2018-06-05 at 6:07 pm

      I have learned not to over do it. The reason I did was because the diet I was on was so restrictive and it got my mind thinking so negatively about food. I think “cheat days” are fine, it’s just a matter of eating mindfully and in moderation.

      2018-06-05 at 5:55 pm

      I agree. I sometimes get funny looks when I’m working with someone because I’m all for “cheat” days and I’m all about taking your time to reach your fitness level. That’s why I’m all for the 3-1-2-1 because I can recommend It to anyone that Is a beginner or that might’ve been Injured and Is looking for a way to slowly get back Into the swing of things. At the end of the day, the first thing I tell anyone that I work with Is that In order to change your thinking about food and not overindulge on your free days you need to change your thinking. Countless number of people quit on me because they let the mental game overpower them.

      2018-06-05 at 6:08 pm

      It’s hard to change your thinking about food, but it’s not impossible. I had to change mine and I’m still in the process of doing it. You have to be stronger than those thoughts in your head. They honestly don’t have any power over you.

Leave a Reply

Your email address will not be published.