3-1-2-1 Diet Review

The 3-1-2-1 Diet is the brainchild of Dolvett Quince, who is a celebrity trainer and a regular on the hit television show The Biggest Loser. The basic premise of his diet is all laid out in his book 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss. In general terms, a dieter simply has to follow the simple formula that the title suggests as follows: three days of clean eating, one cheat day, two days of clean eating, and one reward meal on the seventh day. With this formula, Quince claims that dieters will lose weight in 21 days. Samples of clean eating are given in the book, and with this process, Quince says that dieters lose weight without feeling deprived.*

Do Dieters Lose Weight On The 3-1-2-1 Diet?

Dieters who follow the 3-1-2-1 Diet have a good chance of losing weight, especially in the short term.* However, a good deal of weight loss success will depend on a couple of variables. The first is how crazy a dieter goes on their cheat day, and the second is whether or not the dieter also incorporates exercise into their daily regimen. While it is not overly pushed with the diet, the 3-1-2-1 Diet does recommend that you exercise four to six days per week, combining weights and aerobics.

Is The 3-1-2-1 Diet Diet Easy To Follow?

The 3-1-2-1 Diet can be a tricky diet to follow. In essence, what the diet does is eliminate a large portion of daily calories that a dieter would typically eat on all the clean days. Even though there is a cheat day that is given, the five days where the dieter is expected to be on his or her best behavior can prove to be a challenge for some. In addition, because calories are so restricted in successive day spans, many will overindulge on their cheat day. This can have an adverse effect on the overall weight loss of a dieter.


The 3-1-2-1 Diet book retails for around $26, which isn’t too bad, but there are hidden costs as well. The types of foods that are to be eaten on the clean days are foods that do not tend to be on an everyday meal plan, so frequent trips to the grocery store can be expected. Then there is the cost of the equipment that will be necessary to do the recommended workout regimen, such as weights, not to mention the time that will need to be devoted in order to work out the recommended four to six days per week.

When put all together, the requirements of the 3-1-2-1 Diet are more than meets the eye, and in the end, the diet is really only showing you one of many ways in which you can reduce your caloric intake. While it isn’t the worst way in which to go about doing so, it certainly isn’t the best way either.

*Please keep in mind that with any diet or weight loss program, individual results will vary.

Top 5 Diets in 2018*

Program Price
Food Recipes
Health Coaches
Phone support
Email Support
Support Group
6 Month MBG
#1 PS1000 Plan
#2 Trim Down Club
#3 Ketogenic Diet
#4 Weight Watchers
#5 Medifast

*Individual results will vary.

Information on this website is not to replace the advise of the doctor, but rather for general education purposes. It is not intended to diagnose, treat, cure, or prevent any disease and should not be considered as medical advice. Aways consult your doctor before starting any diet or taking any dietary supplements.

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