3 week diet plan

3 Week Diet Plan: How To Lose Weight In 21 Days?

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Losing weight is becoming the need of many people, but not everyone knows how to help the body slim down. Currently, people offer a lot of diets as well as exercise, making it even more difficult for you to find a suitable weight loss method. Kerri Ann Jennings will help you get scientific meals through the 3 week diet plan shared in the article below.

How does a 3-week diet work?

The three-week diet plan is divided into three phases over three weeks. Each phase has its own set of nutritional requirements, but what they all have in common is that they’re all low in carbohydrates and calories, and tailored to help you reach your weight-loss goals (4). During the program, participants will be instructed on the foods they should eat to cut as much fat as possible. The goal is to maximize fat loss from the start while gradually introducing more whole foods. People will then adapt and gradually move towards a nutritionally balanced and complete diet to maintain a healthy weight.

The 3-week diet work is a plan based on 5 techniques to help people’s bodies burn fat faster. That is:

Each of the methods given above can significantly contribute to weight loss, depending on your goals, so it’s not imperative to combine them all. However, doing them all together will result in quick weight loss. This is Flatt’s three-week diet and is made for people who really want to learn how to lose weight in a week or three. Remember, you will have to pay for the full diet system. It includes an introduction, a meal plan, a workout plan, and a motivational manual.

See also: The Faster Way to Fat Loss Meal Plan in 1 Week

After three weeks, you will have to monitor your weight regularly every day. If you are 3 pounds or heavier than your target weight, start Phase 1 immediately and continue until you are back at your target weight (it will take about 1-2 days). Therefore, you can occasionally enjoy comfort meals, without food selection, without affecting your weight loss process.

3 week diet
Eat scientifically for 3 weeks to lose weight effectively

This diet plan also allows you to cheat with snacks, for example, you can refer to the 7 day smoothie weight loss diet plan recipe that Kerri mentioned.

4 Phases of the 3-week diet

Phase 1 (Days 1-7)

In fact, many people claim that they lose up to 10 pounds in the first 7 days of following the diet. This is the time for cleansing of the diet, so that one can remove toxins, accumulated waste and excess fat from the digestive system.

During the beginning of this phase, you will be given a detailed explanation of what foods are allowed to eat for the best results. There is a wide range of foods that are allowed, which are not overly restricted and still provide adequate nutrition, these include:

  • Egg
  • Turkey
  • Carrot
  • Cabbage
  • Chicken
  • Tomato
  • Broccoli
  • Spinach
  • Beef
  • And much more!

Stage 2 (Day 8)

Phase 2 doesn’t have to last for a week, it’s just a one-day phase. And it has a scary name for most people that is “24 hours fast”. But the special thing is that since you will be sleeping most of the time, it will be difficult for you to notice things happening. That is, today you eat your last meal of the day and then you will not eat again until dinner time the next day. This phase is not really difficult because you only need to skip 2 meals and then you will be able to eat again.

Of course, if you have a meeting at 4 p.m. and you don’t want anyone to hear your rumbling stomach. Sip on some raw veggies or drink black coffee (without sugar or creamers) or herbal tea to calm your body from the hum.

Related: The Simple 21 Day Sugar Detox Meal Plan

Stage 3 (Days 9 – 11)

People often refer to stage 3 as the “Fat Phase”. During this time you eat a specified amount of calories, with about 80 percent being fat. This may sound like the opposite of what one needs to do when dieting. But studies show that a low-fat, low-protein diet helps the body get rid of a lot of fat in a short amount of time.

A typical diet would be eggs and bacon for breakfast, salmon and avocado salad for lunch. Hard-boiled eggs for snacks, a juicy steak for dinner, and some nuts before bed!

Related: Salads Diet Plan For 2 Weeks

Stage 4 (Days 12-21)

During this phase, people will gradually add more foods to their diet plan. You will receive a customized calorie plan to help you, based on your body weight and weight loss goals.

Now, your eating habits have changed a lot and you will find it almost effortless to stick to this diet. In fact, at the end of the 3 weeks period, everyone will be very surprised because the time also goes by very quickly and also loses weight very effectively.

See: The 21 Day Smoothie Diet: Is it a Healthy Weight Loss Diet?

Foods you should take

Foods that are allowed on the 3 week diet plan include:

  • Almonds
  • Asparagus
  • Cabbage
  • Avocado
  • Balsamic vinegar
  • Beef
  • Radish
  • Broccoli
  • Butter
  • Cabbage
  • Cauliflower
  • Carrot
  • Celery
  • Cheese
  • Chicken
  • Egg
  • Fish
  • Kale
  • Macadamia
  • Mayonnaise
  • Mushroom
  • Onion
  • Olive oil
  • Chilli
  • Pumpkin seeds
  • Spinach
  • Sunflower seeds
  • Squash
  • Tomato
  • Turkey
  • Whey Protein
3 week diet meal plan
Food that can be eaten is extremely diverse

See: The 7-Day Bone Broth Diet Plan For Weight Loss

Advantages of 3-week diet plan

As shared by Globenewswire, Brian Flatt’s 3 Week Diet Plan based on scientific research (1) that offers people the following health benefits:

  • Improved metabolism leads to faster body fat loss
  • Make everyone’s hair and skin healthier
  • Helps firm skin every day and reduce cellulite impact on the body
  • Reducing harmful cholesterol in the body and supporting energy
  • This plan is easy to follow because it uses common grocery store foods and easily accessible nutritional supplements to attack harmful triglycerides that can lead to stubborn belly fat.

Disadvantages of 3 week diet plan

  • Limit a calorie intake to the body, if not follow the right plan, you will be nutritionally deficient.
  • Eliminate foods high in carbohydrates that are not good for the body such as fruits, starchy vegetables, legumes and whole grains.
  • In the plan there is a period of intermittent fasting, so it is very harmful to the body.
  • Diet plans that use drugs containing caffeine and nicotine cause a number of harmful side effects in the body. (2, 3)

Read more: What Can You Eat on The Pegan Diet?

Besides being careful about their diet. Fitness trainer Brian Flatt encourages participants to do 20-minute high-intensity workouts three to four times a week. Because then the burning of body fat will be much more effective if you participate in high-intensity, full-body exercises instead of long cardio sessions.

Follow-up instructions are available for both gym enthusiasts and those who barely hit the gym. Remember that each person’s body is unique, so you may not get exactly the same results as someone else following the same diet and exercise routine.

You can see The 3 Week Diet Plan PDF by Brian Flatt in slide format

3-week diet plan sample menu

Day 1Bitesize Wheat Shreds with RaspberriesTurkey Sandwich Salad with CrispsGround Beef Tacos
Day 2Soft-Boiled Eggs with Asparagus SoldiersJacket potato with Spinach and Cottage Cheese Mediterranean Roasted Vegetable Pasta 
Day 3Fruit Salad and Peanut Butter ToastSmoked Salmon and Cream Cheese Philadelphia Open SandwichBeef Burger on Brioche Buns
Day 4Fresh Summer Berries Fruit Salad Topped with GranolaCaesar Salad BagelsSalmon and Asparagus with Potatoes
Day 5Wholemeal Fruit Scone with Raspberry JamOlive Cottage Cheese BreadMediterranean Roasted Vegetable Couscous Salad
Day 6Muesli with Raspberries, Blueberries & AlmondsTuna Avocado Salad Wrap in TortillaSugar Snap Pea and Scrambled Eggs Fried Rice
Day 7BLT SandwichPitta Pocket Ham and SaladVegetable Fried Rice
Day 8Muesli with Yogurt and PeachMinestrone Soup and Whole Wheat RollsSpaghetti Bolognese
Day 9Mixed Berry CroissantRyvita with Philadelphia & BananaMinestrone Soup and Whole Wheat Rolls
Day 10 Eggs with SoldiersPrepared Salads and SandwichesMiso prawn skewers with veggie rice salad

Related: The Mediterranean Keto Diet: Food List, Meal Plan for 7 Days

Day 11Toast with Strawberry JamPeach, Stilton cheese and Walnut SaladKing Prawns with Noodles Stir-Fry
Day 12Weetabix with Banana Waldorf Salad with Sourdough BreadGrill/ BBQ Chicken Breast with Potatoes and Corn Cobs
Day 13Crunchy Nut Cornflakes topped with Banana and BerriesHoumous with Crudites and BreadsticksFlavorful Chicken Fajitas
Day 14Almond Butter, Banana and Raisins ToastGrilled Peach Salad with
Pumpernickel Bread
Gnocchi with Asparagus, Olives in Creamy Pesto
Day 15Toast topped with Marmalade, RaspberriesBest Homemade Houmous with Toasted Pitta Chips and CruditesSpinach, Tomato, and Cheese Omelet
Day 16Pitta with Scrambled EggsCheese and Vegetable QuesadillaTofu Vegetable Kebabs with Garlic Baguette
Day 17Chia Kiwi and Mango Yoghurt PotsHoumous Veggie WrapItalian Spaghetti and Meatballs
Day 18Mixed Berry SmoothieReady Made Sushi RiceCouscous Stuffed Bell Peppers
Day 19English muffins with fresh strawberry jam Roasted Tomato Pesto PastaPoached Egg And Avocado Toast
Day 20Air Fryer Bacon and Egg ToastGreek Crudités With Tzatziki And Pita ChipsReady Meal Lasagne
Day 21Banana SmoothieHam and Tomato OmeletHoney Garlic Chicken and Roasted Potatoes with Side Salad

Read more: How to Prep a Week of Vegetarian Mediterranean Diet Meals?

Find out the other similar weight loss diet plans:

Cutting diet plan (Printable) that helps you lose fat while maintaining muscle mass

Or you can be flexible with your calorie intake each day and still lose weight with the metabolic confusion meal plan.

Any girl or boy wants to have a toned and slim body. However, to get that, everyone will have to find a diet plan that is right for them and have to be persistent in implementing it. If you need a diet that does not take too much time and is healthy, you can refer to the 3 week diet plan. This 21 diet plan will provide delicious foods that are full of nutrition but also support weight loss that you should not ignore.

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com


(1) The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers (nature.com)

(2) The effects of caffeine intake on weight loss (nih.gov)

(3) Harmful effects of nicotine (nih.gov)

See also

DASH Diet Breakfast Ideas For a Healthy Heart

Full 30 Day Liquid Diet Weight Loss Plan and How It Works?

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