Thinking of starting Brian Flatt’s diet program but not sure what you can eat on the 3 week diet? There’s a very long list of what’s allowed and what’s not allowed, but here’s a condensed version of what you can expect to eat in the next 21 days:
What’s Not Allowed
The 3 week diet is a variable menu plan that changes with each of the four phases over a 21 day span. There is a common, do not eat list, that all phases share however.
You won’t completely destroy your progress by eating from the no-no list, but you’ll experience a lower weight loss total by eating some of the following foods:
Fruit Juice (whole fruit is allowed)
If you’ve noticed a common trait of excessive sugar you pretty much nailed what the diet is trying to do. There’s great emphasis on getting your sugar intake under control. Studies have shown that sugar is far more damaging and plays a larger role in weight gain than previously thought.
Sugar has the power, yes power, to influence the hormones most responsible for adding body fat. The more sugar you eat, the more likely you are to pack on the pounds.
So getting sugar intake into a normal and acceptable range is a very high priority in all phases of the diet.
The Cleansing Phase
There is a very short cleansing phase, that only lasts 2-3 days. It isn’t a typical cleanse, however. With most cleansing diets (which this isn’t) you have to avoid all solid food for a set period of time.
The 3 week diet cleanse is more of a junk food and sugar detox. You’re allowed to eat solid food during this period, but you’ll be asked to remove nearly all junk food and sugar for two or three days and eat plenty of lean protein and vegetables.
The purpose of the detox is to help flush excessive toxins from your liver which plays a primary role in metabolism and weight management.
You might like: The three week diet Review
There’s actually a very long list of foods that are available to choose from. This isn’t the kind of diet where you’re limited to a single food source (I’m looking at you grapefruit diet).
It isn’t a juice diet either, where you’re limited to only drinking vegetable smoothies morning, day and night. That’s a really unpleasant experience.
While you’re given advice on how to prepare your meals, you’re give the liberty to choose from a list of foods each week including:
Fish (Highly recommended)
Allowed Carb List
Stay Within Your Recommended Calorie Range
Your recommended food list will vary from week to week, but the main principle of the diet will always be to stay within your calculated calorie range as provided by the program. You can eat super clean, only choosing the best foods, but if you’re over the recommended calorie range you’re unlikely to lose weight.
Staying in a calorie deficit while eating the right types of foods is the backbone and main philosophy of the 3 week diet.
You can check out our full review of the 3 week diet here.