3 Week Diet Plan: Foods to Eat and Avoid + Tips

The 3-week diet plan was designed by health/fitness coach and personal trainer Brian Flatt to help dieters lose weight fast. . This program combines elements of others, which include low-calorie/carb, intermittent fasting (IF), supplements and exercise.

meal plan text on a blue plate

Would you like to lose up to 23 pounds in three weeks? That’s the claim of the 3 Week Diet Plan. This program combines elements of others, which include low-calorie/carb, intermittent fasting (IF), supplements and exercise. In a sense, there’s a little bit of everything to help you shed pounds and burn fat. If you’re considering this program then it’s important to know the basics including the mechanics. It’s one thing to see before and after selfies. A better approach is to get to the nitty-gritty of the diet. This is especially true in a program that claims you can lose at least a pound a day in just three weeks.

As always, it’s important to make sure you lose weight in a way that’s not only effective but also safe. If you’re considering the 3-week program you’ll need to know how the program works. It’s also critical to know what you can and can’t eat. This will help you get the best results when following the diet. When you’re trying to drop weight in just three weeks it’s important to follow the diet/exercise program to a tee for better results. You should also know some tips and tricks for optimum weight-loss. 

What’s the 3-week Diet Plan?

If you want to lose about ½ to 1 pound per day for three weeks then you should consider the 3-Week Program based on its claims. It was designed by health/fitness coach and personal trainer Brian Flatt.

Flatt claims this program can help you lose 12 to 23 lbs. of body fat within just three weeks. That’s in areas like the belly, thighs, hips, and bottom. This is done by combining low-calories, reduced-carbs, intermittent fasting, regular exercise, and even dietary supplements. This is an interesting approach because diet programs usually only use a small number of these approaches.

Platt explains that this diet is very specific because it tells people how to maximize weight loss through their diet. That includes what they should and shouldn’t eat. They also learn how much of certain foods to eat and even when they should eat it.

This program includes a 3 Week Diet System. It includes:

  • Diet Manual
  • Introduction Manual
  • Workout Manual
  • Mindset/Motivation Manual

The price tag is relatively low at under-$50. However, what’s more, important is if the plan actually works. A weight-loss program with a rock-bottom price won’t mean much if it doesn’t work.

It’s worth noting that some dieticians are concerned you don’t learn about the programs’ mechanics until they purchase it.

The program has three phases including a very intense one.  This one only allows protein and veggies. Health experts share that this is an excellent way to lose weight. That’s because you’ll lose weight quickly without carbs stored as fat. They note though it’s not a long-term option.

Some health experts have other question marks about the program. They say that losing 12-23 pounds in just three weeks would involve ultra-low calories and tons of exercise. They also say you’d lose muscle mass in the process so there’s that.

Experts recommend losing 2-3 pounds/week. This also helps to make the weight-loss long term.

Foods to Eat and Avoid

When following the 3 Week Diet it’s important to know what you can and can’t eat. This is especially true since you’ll only be dieting for three weeks. 

When following this diet there are specific techniques that target body fat. They include reducing calories and carbs. You also are required to take some dietary supplements. This is combined with intermittent fasting (IF) and an exercise program.

The program is divided into three phases that each last one week. Each one is low-calorie and carb. The goal is to maximize belly fat from the get-go while slowly adding whole foods to your daily diet.

The ultimate goal of the 3-week program is lifetime healthy eating that includes a complete/balanced diet.

After you complete the 3-week program you must weigh in every day. If you’re 3+ pounds over your target weight you must launch Phase 1 ASAP and stay on it until you get to your target weight.

Here are some foods you should eat on this diet:

1. Protein

  • Beef
  • Chicken
  • Cream cheese
  • Eggs
  • Fish
  • Turkey
  • Whey protein

2. Fruits/Vegetables


3. Nuts/Seeds

  • Almonds
  • Macadamia Nuts
  • Pumpkin Seeds
  • Sunflower Seeds

4. Oils/Vinegar

  • Butter
  • Mayo
  • Olive oil
  • Vinegar

This program lets you eat three square meals a day. A sample meal includes Meal 1 at noon, Meal 2 at 4:00 PM, and Meal 3 at 8:00 PM.

The first meal is lunchtime because the program uses Intermittent Fasting. It usually includes fasting/eating cycles of 16/8, 18/6 or 20/4 hours. 

This type of dieting can be tough. That’s because it can lead to hunger pangs until your first meal at lunchtime. You also might feel dizzy or weak when your blood sugar drops.

You’re sometimes allowed a “cheat meal” to keep you on track. This lets you pig out for one meal and helps to keep you motivated.

Tips about 3-Week Diet

1. Brian Flatt

This is the man who designed the diet. He’s been involved in the diet/fitness industry for 20 years since 1999. Flatt is a certified sports nutritionist and personal trainer. He started his career in Southern California.

Pratt designed the program while working with his clients. His goal was to help people lose weight in a fast/effective way.

2. Effectiveness

People will see different results. However, if you follow the plan closely it’s possible to lose between 12-23 pounds like the program claims. It won’t be easy so you have to be committed to weight loss and have willpower during the three weeks.

It’s a tough diet to follow but it’s not a full month long. So, if you can stay focused and committed for three weeks it might be a good diet plan for you.

3. Low-carb

You’ll see this feature in other diets like Atkins and Keto. A low-carb diet requires you to eat low amounts of food like bread, pasta, rice, and some vegetables like potatoes.

Refined grains are one of the high-carb foods you should avoid when you want to lose weight. They’re higher in sugars than whole grains so the body uses them quickly as energy.

4. Intermittent Fasting

This is when a person fasts for 16+ hours and doesn’t eat during that time. There are different types of IF but you generally get the best results by fasting for 18+ hours at a time. This helps you to lose weight because you get energy from stored fat instead of food carbs.

5. 3 Phases

This 3-week diet includes three phases. They’re all challenging but the second one is typically the toughest one. One of the program’s manuals helps you stay motivated. This will help you get through the second week and finish out the 3-week diet plan.

foods to eat and avoid in 3 week diet plan

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