3 Hour Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

3-hour-diet3 Hour Diet is written by Jorge Cruise, who famous for his “8 minutes” series.

A renowned fitness trainer, Cruise has capitalized on the popularity of short workout routines. The 3-Hour diet is a logical extension to his fitness routines, bringing in a diet regime to suit the average consumer.

Note: Sometimes the author has been erroneously called George Cruise.

Eat Every 3 Hours


The 3 Hour diet is all about meal frequency. By eating every 3 hours, blood sugar levels will be more consistent and the bodies metabolism will remain in a heightened state.

For most people this will equate to about 5 meals per day – breakfast, lunch, and dinner – with two snacks in between. The 3-Hour diet addresses processed and fast foods – and much of the sales pitch of the book is about being able to lose weight and still eat some “junk” foods.

Food groups should always be combined – i.e. protein should be eaten with carbohydrates and fat (and fruit and vegetables where possible). Cruise recommends drinking 8 glasses of water per day.

3 Hour Diet Meal Plan

Breakfast
McDonalds Egg McMuffin, 1% milk & apple

Lunch
Lean Cuisine Cheese cannelloni, side salad with nonfat dressing

Dinner
1 small baked potato, 3oz grilled chicken, 1tsp butter, 1 cup green beans

Treat
12 M&M’s

Sample Snacks – Pria Double Choc bar and Nabisco 100 calorie Oreo cookie snack

Freebies – 1 diet coke, 1 coffee, 1 non dairy creamer

Another example

For breakfast, a ham and cheese omelet, bread and lots of fruit.
Three hours later, a Pria bar. Three hours later, a lunch of beef enchilada, rice and a salad with regular dressing. Three hours later, a snack like fruit or a few cookies. Three hours later, dinner; salmon, rice, veggies, and three hours later, dessert, like chocolate mousse.

Diet, Exercise, and Eat Often

The principles of correct nutrition, appropriate exercise, and frequent eating are an effective strategy for losing weight. However the 3-Hour diet tries to be too popular at times. The book describes a method to pick appropriate portion sizes – rather then rigidly counting calories – but later goes on to restrict portion sizes to certain calories!

The by-line of the book also criticizes low-carb diets claiming that they do not work. This is a cheap shot as low-carb diets do work for some people (particularly those who are carbohydrate sensitive).

The 3-Hour Diet will be useful to many who are just beginning the journey of understanding nutrition and weight management – but it is only a beginning.

Many feel that the inclusion of so many processed foods is a sell-out – as healthy nutrition often includes only the most un-processed foods. Weight loss and nutrition are two separate but related issues. Fast food should always be a last-resort food – not a daily staple.

However for many people a diet like this is far more approachable than one that suddenly restricts food or calls for dramatic changes.

Program Costs

The 3 Day Diet retails for 24.95.

Click here to purchase this diet for a discounted price.

3 Hours to a Better Body?

The author makes some outrageous claims – such as “burn 2 pounds of fat per week, with belly fat first”. Such a comment is completely false, as it is not possible to spot reduce body fat – it will burn off from all over the body, and is different for each person. Also, as is most weight loss diets, the body will eventually plateau – and many diets such as the 3-Hour diet seem to conveniently ignore this pattern.

The Three Hour Diet will be popular, but in the end offers very little in new science or nutrition.

See Also

The 100: The Newest Diet by Jorge Cruise

The 3 Hour Diet – How Low Carb Diets Make you Fat and Timing Makes You Thin by Jorge Cruise.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Robert Undisclosed

    The guy that wrote the article above stating you can’t measure body fat loss is so wrong and doesn’t know what he is talking about. There are certain areas of the body that store fat like the love handle area as an example.

    This 3 hour diet is not really new as body builders have been using this technique for years. The real theory behind this type diet is to get the metabolic body rate up to digest and burn food quicker.

    This is why many diets fail. When people stop eating or eat few calories the body goes into a starvation mode. It burns fat much slower when this happens. You also burn muscle when this happens, which you do not want to do.

    This diet is more about speeding up the body’s metabolism than it is about calories. This diet will also flatten out you stomach.

    Former Mr. America, Al Keene once told me he never worked abs and sit-ups were a waste of time. He claimed flat abs was all diet. He was right. All you do when working abs is make you thicker around the waist.

    So all those ab workout machines you see on TV are a waste of money. I used to do killer workouts on abs. I no longer do them and my abs are ripped. It’s all diet folks.

    • http://www.caffeineinformer.com/ Ted

      What the article meant was, you can’t measure body fat loss in 3 days. weight loss could be from body fat but also from water weight loss or a combination there of.

      • Robert Undisclosed

        Ted,
        That is not what you wrote. You wrote it is impossible to spot measure body fat because it (fat) will burn off from all over the body. You didn’t mention anything about 3 days. If that is what you meant you should have articulated what you wrote better.

        Sorry, but you are grossly incorrect. There are clearly spots on the body fat disappears from first. The same applies to building muscle. The triceps are the fastest developing muscle on the human body. There is a reason for that.

        Ted, the three hour diet is still about counting calories. The diet is based on a 1500 calorie a day intake. People with high body fat will easily lose weight on a 1500 calorie diet no matter whether you eat once or every three hours.

        Many body builders with lean muscle mass will retain fat but burn muscle on a 1500 calorie diet. That is not good.

        Body builders or athletes will take the 3 hour diet to a different level by eating very small portions every two hours and limit carb intake. This method, speeds up body metabolism, keeps the hunger pangs away, causes the stomach to shrink, and most importantly keeps the stomach flat.

  • Steve

    I have lost 50 pounds on this diet. I went from 274 pounds to 220. I am 6’2″ tall. This works. But YOU DO have to keep up with what you eat. If you tend to forget, then write it down in a small book as you go. I have stopped being a food nazi and I am maintaining around 220 pounds. I want to be good looking and have a great sex life, so I am about to start the diet again for another 50 pounds. In the beginning I exercised (walkin an hour a day…) and the weight flew off me. But then I stopped, but I am about to start agian. I am tired of being fat and want to be beautiful.

    • anonomyous

      i want to feel beautiful too..

    • kerrin

      hi steve,
      i was wondering… uhm… how many weeks did it get you to lose 50 lbs? and in 1 week how many lbs did you lose?

  • JohnnyPrimo

    Started this last week and already lost 4 lbs in 4 days…this works 100%. It’s almost unreal, I’m seeing the changes and I still can’t believe it. This isn’t magic thought, once you understand it, every single detail of it will make sense. Here’s how it goes: you eat 5 small meals a day, instead of 3 big ones, to ensure that your stomach stays full WITH A LOW FAT INTAKE. The key is to consume straight protein & low carbs (very important). Failure to do so will lead to gaining weight instead, because don’t forget that you’ll be eating more often. Furthermore, each meal should consist of (on average) 400 calories, and each snack about 100 calories. Don’t go bezzurd if you’re a little higher/lower, that’s okay, your system will instantly understand the game anyways. I don’t necessarily go for the Big Macs and M&M’s but i do cheat sometimes and have 1-2 chocolate cookies for dessert. Remember, the first 2 days are the toughest. If you pass that mark, then you’re good to go! Be patient, organize yourself by creating a weekly (or bi-weekly) diet program and read the ingredients before you anything…it’s easy to get tricked! Good luck. :)

  • Georgie

    I have done the 3 hour diet on and off for 3 years now. I love it. I really don’t eat mcdonalds because I am a vegetarian, and the there is nothing i can really eat there, except the fries and cookies. I try to stay away from fast food when i am on this diet, but if i do eat out i do count my cal. as the diet says. I hear it is like weight watchers. The 3 hour works. I loose 2 to 3 lbs. a week. when i hit that point where i can’t loose anymore, i just cheat, and i start loosing weight again. I jog and stay active on this diet as much a possible. Trust me, this thing works if you do it the right way. Now excuse me i have to go to have my 3 hr 100 cal snack.

  • 36912 Diet

    This is a good diet, eating every 3 hours helped me loose weight. Eat what you want but try your best to choose healthy foods like fruits and veggies.

  • B

    This diet is the best. Expecially if you are a sugar addict like myself. I eat 300 calories every 3 hours. I do try to make healthy choices but if I want a candy bar, chips, bread, chocolate etc I eat it. I just make sure that I stay within the 300 calories. I max out at 1500 calories a day. I don’t eat 3 hours before bed. I’ve been doing this off and on for years anytime I want to loose some weight. I also workout for 30 min 5 to 6 times a week. I have one to two cheat meals a week where I totally pig out!! I average 2lbs of weight loss a week. So eating healthy is best but when you have no will power you can eat junk to and still loose weight. Im also doing the ACV diet this time around and I think it’s helping but there is no way to tell for sure but as long as I continue to loose weight I’m gonna keep doing it.

  • Wanda

    Erica, of all the comments, yours makes the most sense. Thanks.

  • erica

    I am an enthusiastic advocate for this “diet”. Being overweight since the age of 9, I didn’t know anything about nutrition. So many weight loss programs eliminate entire food groups and require too much calculation (calories, fat grams, etc). The 3 Hour Diet just makes sense. My only problem is that the word “diet” is in the title, when it’s really just the healthy way everyone should eat, whether you are looking to lose weight or not. I found much success with this program, (along with exercise) losing 115 lbs 8 mos. The key is you never feel hungry by eating every few hours and no particular food is off limits (even fast food & other treats) Everything in moderation, because lets get real, if you deny yourself long enough you’ll eventually end up binging almost everytime.

  • chris.ibison

    I have tried this diet before and losed and am going back to it for life I hope

  • anton bugeja

    I ve been on a similar diet for this past 2 years and I lost 24 kg in the first 8 months, but I dont eat JUNK FOOD, and I dont think that when eating junk food one can loose weight.
    So just a small Advise Eat healty and equally (protein and carbs) every 3 hours and when you want to have a treat eat a protein bar, I suggest oh yeah bar

  • Didi Gray

    am excited about the 3 hour diet i have battled being over weight since my accident and surgerys rhat have limmitted my ablity to do excerise so today starts my first day after reading the book

  • LETOSHA

    YOU KEEP SAYING MCDONALDS WELL GUESS WHAT I DID THIS PLAN AND ATE MCDONALDS 1 A WEEK FOR MY FREE DAY AND LOST 23LBS 2 AND 1/2 MONTHS SO THIS DOES WORK JUST CAUSE U WANT US TO SWITCH TO THE EAT CLEAN DIET PLS. IF ANYONE BELIEVES THIS DONT WORK THINK AGAIN. THANKS FOR THE MEXCIAN….

  • Serena

    I want to try this! I weigh 134 and I want to weigh 118. Does any know how much exercising I have to do every day to reach my goal? And will it take a long time to lose the weight? I’d really appreciate the help. :)

  • Debbie

    Finally! a diet that works and your not hungry all the time.I never thought i could eat just one sm candy-but i can.I have tryed all kinds of diets and this shouldn’t even be called a diet because you eat what you want & lose the weight without spending alot of money.I lost 5 lbs the first week & 3 the second week & 2 lbs there after-total lost 16lbs-i’m 144 lbs – 5’7- try it you’ll like it! good luck

  • becky

    this diet seems realy cool an i plan on tryn it but i got one question if you eat breakfast at 7am tht make dinner at 7pm and dessert/treat/last snack is 3 hours later thats 10 pm. then ur posed to wait 3 mor hours to go to sleep that make it 1am the next day. so i just wana kno if i got tht all straight and if i do and i get up at 6:30 am then thts only 5 an a half hours of sleep is that healthy? im not tryn to bash this diet i think its rly cool i just would lk to kno these few questions. thanks for any help! :)

    • GLP

      LOL Becky, Only do that if the last snack is more important to you than sleep! They aren’t saying you have to eat your last snack…just if you want to and you have the room in your schedule. Adequate sleep is the MOST important part of a weight loss plan and healthy lifestyle anyway. Skip the snack :)

  • Suzanne

    I did this diet over 5 years ago and lost 2 pounds a week and lost 22 pounds. I haven’t put but a couple pounds back on, then I return faithfully to the diet and it drops off. Great diet, I like that I can have my diet and eat chocolate too, lots of fruit etc….

  • carolyn jones 46

    Who ever criticizes this diet has not done it yet! go ahead and try it out it is very, very effective. I am 46 and I have a complete hysterectomy, so you can imagine that my metabolisms is as if i had 80. Still, this is the only diet that has worked, It has taken my belly fat off and gives me the satisfaction to be able to enjoy eating things that i like in small portions but scheduling throughout the day ….

  • hale

    well? yeah the mcdonalds thingy makes u doubtful……. but a person with common would know it includes eating healthy food in healthy portions n of course exercise…… this is actually workable :)

  • Cat

    I am going to try it. It makes good sense. I am a grazer and eating every 3hrs will be good for me. I work a very uneven schedule and if I can set an alarm and have the right foods handy it will be great. If you eat often, you should be satisfied as most people snack on unhealthy foods because they are naturally hungry about every 3 hours so why not have some sort of healthy and knowledgeable plan in place to help? I am not close to fast food and not a great fan of it in any case. So it’s just a matter of having the right foods on hand and a timer. How complicated is that. Also this is not one of those diets that just assume you live in California where you have access to so many different foods you don’t have in the mid-west in small out of the way towns. This is so doable..and that works for me.
    Also, let’s try not calling people names..it’s not nice and only reflects poorly on the name caller..
    For myself, I am looking forward to a healthier me. Good luck everyone, no matter what you decide.

  • hudas

    I think that 3 hours diet is Amazing

  • k

    Also look up foods you can’t eat together.. such as bacon and eggs, steak and mashed potatoes.. fruit can only be eaten alone.. because our bodies require certain chemicals for each food and with these combinations where it can’t produce both chemicals food doesn’t get broken down! So what does that tell you?? I had to do all this research after finding out my intestins were clogged! (Which helped clear my skin too!) :) just do your research.. you can literally google any question you have and find the answer.

  • k

    I lost weight by eating mcdonalds.. get your burgers protein style! I did the new york body diet.. don’t exceed 1200 calories a day and no bread, no dairy (which I cheated here and there a little with cheesee), no alcohol, and no sweets. Everything else you can eat! The more you portion the more you have a variety to eat. Didn’t have much to lose.. but getting back into modeling so I did this diet that heidi klum did and lost 10 pounds the first week which was including the safe natural and very effective cleanse I did first! Which helped my metabolism since ill go a week without going number 2 without it.. but yes, it works! :) look it up!

  • kyle

    wow all you guys should get your facts straight about mcds… and regular mcmuffin minus the cheese only has 6 grams of fat and 300 calories, how is that so bad. and 12 mms really is not going to hurt u its just there so you dont get bored with your food. also sodium content should be a problem unless you dont drink enough water…..

  • Angee

    I just started this diet last Monday and my starting weight was 288.8.Today when I weighed myself I weigh 284.8.I bought the book and it is a really good book. Thanx MR. CRUISE.

  • saira khan

    should i try this?no!no i should not!i dont think that it will work on me.i cant eat every three hours.it’s even difficult 4 me 2 eat 3 meals.i think i’ll gain weight cuz whenever i eat more then 3 meals or even sometimes 3 meals so i feel so full n my stomach comes out!i really need help!can any1 plz tell me that y does this happens 2 me?

  • Kimberly

    It always amazes me – the TOTAL ignorance of those who around us who haven’t got a clue !!! They see the words “McDonald’s” and “M&M” and automatically think this life change is a joke. All diets have some “freebies” and rewards. If you’d take the time to read the book and try the plan, you would find that it really does work. However, these “bashers” probably haven’t got any type of life and have nothing better to do than spread their negativity across the internet and to those around them. This plan really does work. I’ve been on it for 6 months and have lost 57 pounds. I’m going for another 23 and I’ll then be at my goal weight.

    So to those who are idiots – know the material before you show your ignorance. Get a life… on some other planet.

  • Heather Runyan

    yes it does work! i am 5’9 and i used to weigh 185 lbs.. now i weigh 125lbs!! i did the 3 hour diet about a year ago… and the weight has stayed off because eating every 3 hours.. shrinks your stomach also.. with not over-eating.. your not stretching your stomach.. your shrinking it.. so the weight stays off as long as you dont over-eat too many times.. then your stomach will start to stretch out again.. allowing you to eat more and more.. it really does work!! :)

  • Ryan

    Um, McDonald’s??? M&Ms???? McDonald’s should not be a part of any sensible diet. There are much healthier snacks, as well, than the ones you mentioned. There are SO many empty calories in this diet. I could definitely see someone losing weight on this diet, but maybe in muscle.

  • Shenae

    For one, if youre not overweight, shut your mouth and go away, and if you are, I can say this diet is working well for me. Personally, I cannot stand the smell or taste of fast food, so I modified that form my snack list and such. Instead I do home cooked things like that. For instance, the example state a mcmuffin, well I made my own variant from home. But you can vary all you like, just remember to keep the fatty foods to a minimum, and drink tons of water. I got sick of constantly drinking just water so I added crystal light to my water bottles. And it didnt cause a weight gain. So just remember moderate exercise, and keep on this diet its GREAT.

  • norhata daco

    hi i am 45kgs and i want to gain some weight atleast50kgs. please tell me more. thaks

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