Have you ever looked at food as energy booster? If you haven’t, this is the right time for you to change your perspective about foods. Foods are like fuel to your body. For maintaining good health of your body and brain, it’s vital for you to feed high quality fuel to your body.
High fiber fruits, veggies, nuts and seeds, whole grains etc. fall under the category of healthy and nutritious foods. They are capable of providing adequate nourishment to your body. Contrary to that, junk foods, processed foods, refined foods etc. are unhealthy foods which make your body become host of numerous diseases.
Created by Joy Bauer, registered dietitian and creator of Joy’s Life diet program, Prevention’s 3-2-1 Diet Program is an amazing diet program which will boost your energy and will relieve you from cravings. You can lose massive 35 pounds in six weeks while going along with the diet program.
What is Prevention’s 3-2-1 Diet Plan?
Prevention’s 3-2-1 diet plan is comprised of healthy foods. These foods will speed up your metabolism, will kick start fat burning process in your body, and will help you in attaining slim body swiftly. The diet plan has total duration of six weeks. After shedding six pounds in first week, weight loss would be gradual as you will shed two pounds every week afterwards.
There are neither tough restrictions nor flavorless foods emphasized by the diet program; in fact you are allowed to consume your favorite foods also such as chocolate, cakes etc. in moderation. Your daily diet regime will consist of three meals, two snacks and one optional food.
Your calorie consumption in a day might vary from 1200 to 1800 calories in a day. Your age, gender, height etc. will determine how many calories you should consume in a day to stay healthy and slim. Along-with nutrition, there are also awesome strategies given by the diet program which will motivate you and will keep you in high spirit.
Control Craving With Foods
Cravings are the main reasons which instigate unhealthy eating habits in you. When hunger strikes, you just eat whatever comes in front of you. Foods can not only energize you, but they also can put break on your cravings. If you get into habit of taking healthy and balanced diet, you can also maintain to stay in slender body shape.
Healthy foods will fulfill nutritional deficiencies in your body which mostly is one of the major causes of carvings. In addition to that, these foods will keep you in good mood, which further will keep check on emotional eating.
High fiber and protein rich foods are very effective in curbing your cravings. They keep you full and satisfied for longer duration and don’t add calories into your body. These foods also improve your temperament and rid you from from stress.
Three phases of Prevention’s 3-2-1 Diet plan
Prevention’s 3-2-1 diet program will work on your body in three phases. Let’s have a quick look at these three phases.
Phase One – In phase one, there will be rapid weight loss. All kinds of high carb foods such as white pasta, bread, rice, potatoes etc. are restricted in this phase. This phase will last for one week.
Phase Two – In this phase, you will follow the guidelines of diet solution and will lose weight. Your weight loss in this phase will relatively be slower than it was in phase one. You need to be in phase two till you attain your desired weight.
Phase Three – Phase three is the last phase of diet program and it will inculcate healthy eating habits in you which will stick with you forever.
What Prevention’s 3-2-1 Diet Plan Will Do?
Prevention’s 3-2-1 diet plan will provide you a structured meal plan. So, you don’t have to worry about planning your meals. Unlike other diet plans which mostly ignore mental wellness and introduce just dietary changes, prevention’s 3-2-1 diet plan will bring positive behavioral changes in you which will inspire you to remain stick to the diet solution.
Food items selected by diet program contain fewer calories and they are very filling. You will feel great contentment even with consumption of small portion size of foods. People having very busy schedule at work can gain a lot from the diet program because they don’t have to spend much time on the weight loss plan.
Workouts in Prevention’s 3-2-1 Diet Plan
Workouts have effectively been made part of diet program. Dieters are supposed to practice workouts in ratio of 3-2-1 i.e. cardio exercises for three minutes, strength training for two minutes, and abdominal exercises for one minute.
Six minutes workout routine needs to be repeated thirty minutes in a day. These exercises will assist your body in burning fat faster. When you will see your body shedding weight, you indeed will feel motivated and will move along with the diet program with more enthusiasm.
Besides them, yoga, pilates, dance movements, and circuit training have also been included in the diet program. Different kinds of workouts will tone different parts of your body and will burn calories from your body.
Sample Meal Plan
Prevention’s 3-2-1 diet plan is a practical diet program. The diet plan insists on consumption of six small meals in a day. Let’s have a look at one of the sample meal plans of prevention’s diet program.
You can have one teaspoon wheat germ, one cup coffee, half cantaloupe, half cup of low fat cottage cheese etc. in your breakfast.
You can have spoonful of peanut butter, two rice cakes, whole grain bread sandwich etc. in your morning snacks.
You can have non sugary iced tea, chicken breast, roasted beef, turkey Reuben sandwich etc. in your lunch.
You can have low fat strawberry yogurt, nuts, low fat mayo, avocados etc. in your afternoon snacks.
You can have half cup steamed wild or brown rice, fish etc. in your dinner.
You can have one ounce of iced tea, dark chocolate, red wine, sweet fruit etc. in your evening snack.