What is The 3-Hour Diet?

The 3-Hour Diet was designed by the author of 8 Minutes in the Morning and The 3-Hour Diet: How Low-Carb Diets Make You Fat and Timing Makes You Thin, Jorge Cruise. As the name implies, the diet emphasizes eating every three hours to reset the metabolism and burn fat. Other recommendations include eating within one hour of waking and abstaining from food three hours before bed. The author claims that when not fed often enough, the body goes into “starvation mode” and will conserve calories, burn muscle instead of fat for energy, and will store fat.

How does The 3-Hour Diet work?

The 3-Hour Diet encourages eating five times a day, including a small dessert. Carbs and sweets are allowed as long as the eating schedule is adhered to. This way of eating is thought to stabilize blood sugar and control appetite while increasing energy and alertness. People on this program can increase their baseline metabolic rate (the amount of calories one burns at rest) and jump-start weight loss, losing up to 10 pounds in the first two weeks and then two pounds per week just by following this way of eating.

What foods can be eaten on The 3-Hour Diet?

To reach the daily recommended caloric intake (400 calories per meal, around 100 calories per snack, and dessert about 50 calories= approximately 1,450 calories per day), dieters should choose from the following food list:

  • Vegetables
  • Fruits
  • Whole grains
  • Meat
  • Poultry
  • Fish
  • Eggs
  • Beans
  • Dairy
  • Nuts and seeds
  • Healthy oils

What foods are restricted on The 3-Hour Diet?

The diet focuses on the amount of calories consumed, but does recommended the following be avoided:

  • Trans fats

Who should try The 3-Hour Diet?

Individuals who want the freedom to continue to eat the foods they enjoy, will enjoy this diet. No food is off-limits, although trans fats should be avoided/limited. This diet does teach portion control in order for participants to reach a daily caloric recommendation.

Who would have a hard time implementing The 3-Hour Diet?

The 3-Hour Diet could be difficult for some to implement. Because the diet recommends frequent eating, this could lead some to over-indulgence. Individuals could end up relying on the clock instead of their internal hunger cues. In contrast, the caloric needs of some may be higher than what the diet allows. Lastly, this diet does not put any emphasis on exercise.