The fixed-weight diet promotes weight loss by controlling portions within a timed table structure.
No special purchases or food supplements required. It also allows enough calories to make meals healthy and balanced.
The author of the program, Jorge Cruise, says that it is easy enough to follow the diet and that you will be able to “stay with it” until you reach your goals.

How it came about

Jorge Cruise, a famous American fitness trainer who claims to have weighed 40 kilograms in excess, has developed a diet plan designed to eliminate “belly fat”.
According to the National Institutes of Health’s Trusted Source , abdominal fat can increase the risk of heart disease and type 2 diabetes. For many people, the abdomen is a problem area, and this diet plan specifically targets them.

pRINCIPLES

Unlike those extreme diet plans that require fasting days, the fixed weight loss diet, designed by fitness expert Jorge Cruise , has completely different principles.
This program will require you to eat five times a day, including a tiny dessert. All favorite foods are allowed, including carbs and sweets, as long as you eat them on a strict schedule.
“A small, balanced portion every 3 hours increases your body’s fat burning potential,” says Cruise. If you don’t eat often enough, he explains, your body goes into the “starvation protection” stage, conserving calories, storing fat, and burning muscle (not fat) for energy.
The fitness coach says that instead, if you eat every 3 hours, you will repeatedly reset your metabolism so that it burns fat all day long.

The main rules

Therefore, the diet has strict rules regarding meal time:

  1. Eat breakfast within 1 hour of waking up;
  2. Eat every 3 hours thereafter;
  3. Do not eat 3 hours before bedtime;
  4. Observe the recommended portion sizes. Meals should average 400 calories; snacks – 100 calories; and dessert – 50 calories. Thus, the daily intake is about 1450 calories per day – maximum 2000 calories. People who weigh 200 pounds or more are allowed more calories as snacks between meals.

Effort level: medium

Fixed to fixed is the health diet where there are no ready-made shopping lists or special meals. But you will have to organize your schedule around regular lunch hours.
Cruise suggests eating breakfast at 7 a.m., lunch at 1 p.m., and dinner at 7 p.m., or eating early enough to finish meals 3 hours before bedtime. Here is the scheme you can follow:

  • eat breakfast at 7 in the morning;
  • have a 100-calorie snack at 10 in the morning;
  • eat lunch at 1 in the afternoon;
  • have a second 100-calorie snack at 4 p.m .;
  • eat dinner at 7 pm;
  • After dinner, enjoy a 50-calorie dessert.

The two 100-calorie snacks can be completely different – a small handful of nuts or a piece of cheese. Moreover, the fixed-to-fixed diet has no special recipes, so you can cook any dish using the available ingredients, or you can choose from a list of frozen and fast-food foods.
Food groups should always be combined – meaning protein should be consumed with carbohydrates and fats (and fruits and vegetables, where possible). Cruise also recommends drinking 8 glasses of water a day. Don’t worry if a meal starts 15 minutes later than it should. The alarm with the small starvation of your body will not start immediately.
Exercise is also optional, but increasing your physical activity will help you gain a healthy weight faster and maintain it for a longer period of time. Nutritionists believe that every weight loss program should include one type of physical activity. People become overweight when they eat more calories than they use, and one of the causes of the obesity epidemic in the United States, where the diet comes from, is the inactive lifestyle. Therefore, it is best to combine your diet with a healthy exercise program to see long-term positive results.
By the way, the diet is flexible enough, considering that you can eat whatever you like, so it can be followed by vegetarians, vegans, those who opt for low-fat or gluten-free foods.
Consult your doctor first before starting any diet to determine if you are really in shape or if you have any health problems!

Foods allowed and forbidden

In this miracle diet at fixed hours there is a menu divided only on portions and hours, and not on forbidden foods. In other words, you can eat whatever you want – carbs, meat, fast food, frozen foods, sweets – as long as you stay within your caloric limits and eat at the right intervals.
The menu suggestions included in the menus are designed to provide “balanced portions of protein, fat and carbohydrates.” Although you can choose your own food, Cruise favors lean protein and flaxseed oil or extra virgin olive oil.
To maintain control over portion sizes, the author of the program encourages you to imagine a ping pong ball for a serving of carbs, a sponge for meat and other proteins, and a water bottle cap for fats and salad dressing.

Fixed-hour diet: menu

Here are 13 examples of a fixed-to-fixed diet menu:

MENU I

  • Breakfast at 07:00 – apples, nuts and yogurt.
  • Snack at 10:00 – 2 cups of carrot juice.
  • Lunch at 13:00 – plate of cold shrimp with mango, onion, tomatoes and chickpeas.
  • I will like the 15:00 – banana.
  • Dinner at 18:00 – teriyaki chicken, chocolate strawberries.

MENU II

  • Breakfast – McDonalds Egg McMuffin, 1% milk and apples.
  • Lunch – cannelloni with cheese, salad with fat-free dressing (for example, with lemon juice).
  • Dinner -1 small baked potato, grilled chicken, 1 teaspoon butter, 1 cup green beans.
  • Snacks – chocolate bar, Oreo cookies, M & M’s, 1 coffee.

MENU III

  • Breakfast – omelette with ham and cheese, bread and lots of fruit.
  • Snack – chocolate bar.
  • Lunch – boiled beef, rice and a salad with regular dressing.
  • Snack: fruit or some cookies.
  • Dinner: salmon, rice, vegetables.
  • Dessert – chocolate mousse.

MENU IV

  • Breakfast – 1 hard boiled egg, 1 slice of wholemeal bread, 1/4 cup salsa, 1 cup diced watermelon.
  • Gustare – 6 crackers sarati.
  • Lunch – 1 cheese and vegetable salad, without croutons, with light Italian dressing.
  • Snack – 1 chocolate bar.
  • Dinner – beef and salad from boiled broccoli, sesame and apple cider vinegar.
  • Desert – 4 crackers.

MENIU V

  • Breakfast – biscuits, yogurt.
  • Snack – 15 – 20 low-fat potato chips.
  • Lunch – vegetable salad with 1 tablespoon fat-free dressing; chicken meat.
  • Snack – 24 cherries.
  • Dinner – vegetable casserole.
  • Dessert – 1 small chocolate

MENIU VI

  • Breakfast – omelette with ham and cheese, 1 nectarine, 1% milk or soy.
  • Snack – 12 cashews.
  • Lunch – 1 sandwich with feta and spinach, salad with 1 tablespoon of fat-free dressing.
  • Snack – 1 glass of smoothie.
  • Dinner – salmon steak with butter and rice with asparagus.
  • Dessert – 1 mini cup of peanut butter.

MENU VII

  • Breakfast – 1 low-fat wafer, 2 teaspoons peanut butter, 1/2 cup grapefruit juice.
  • Snack – 2 cups low-salt vegetable juice.
  • Lunch – steak of any type of meat, 1 medium apple.
  • Snack – caramel apples or something sweet from McDonald’s.
  • Dinner – chicken with raw broccoli salad.
  • Dessert – 7 jellies.

MENU VIII

  • Breakfast – 1/2 plate of cereal with 1% warm milk or soy, 1 teaspoon linseed oil, 2 tablespoons dried cranberries.
  • Snack – 7 chocolate covered almonds.
  • Lunch – grilled chicken, Caesar salad with 1 tablespoon of fat-free dressing.
  • Snack – M & M’s or peanut butter.
  • Dinner – fried fish.
  • Dessert – 1 cup seedless grapes (frozen or fresh).

MENU IX

  • Breakfast – 1 English sandwich.
  • Snack – tofu.
  • Lunch – chicken, olives.
  • Snack – 2 cups of strawberries.
  • Dinner – lamb steak with rosemary.
  • Desert – rice creckers.

MENU X

  • Breakfast – 2 pancakes, 2 tablespoons sugar-free syrup, 3/4 cup mixed berries.
  • Snack – low-fat yogurt.
  • Lunch – beef with pepper, 1 salad with 1 tablespoon of fat-free dressing.
  • Snack – a chocolate bar.
  • Dinner – peppers stuffed with salad.
  • Dessert – 1/4 vanilla ice cream.

MENIU XI

  • Breakfast – omelette, 1/4 cup sliced ​​strawberries.
  • Snack: apples, 6 biscuits.
  • Lunch – steak with a large lettuce.
  • Snack – chocolate bar.
  • Dinner – a mixture of fried tofu with carrots, broccoli and a cup of brown rice.

MENU XII

  • Breakfast – English muffin with 1 cup of low-fat milk and an orange.
  • I will like: 15 chips-uri tortilla.
  • Lunch – ginger steak.
  • Snack – ½ cup of fat-free yogurt.
  • Dinner – turkey meatballs, plain yogurt, salad and tomatoes.

MENU XIII

  • Breakfast – omelet.
  • Snack: ½ grapefruit or 1 small apple.
  • Lunch – potato casserole and ½ cup of spinach or lamb ribs fried with olive oil and rosemary, along with ½ plate of rice pilaf and a mixed salad.
  • Snack – 2 cups of grapes or 1 sandwich.
  • China – pizza si or salata verde.

Advantages and disadvantages

Pros The fixed-
to-fixed diet is flexible . There are no forbidden types of food. In fact, even some of the worst foods are allowed in small portions. Thus, those who follow the diet can occasionally eat fast food, sweets and chocolates, bacon and red meat. This is appealing to those who are not ready to give up their favorite food – the second pro point.
You should not give up your favorite food.Cruise believes there are no bad foods, only large portions. Following this methodology, the 3-hour diet is quite convenient. Keep in mind that calories are the ones that cause weight gain and set strict calorie limits for every meal and snack. The diet also encourages the consumption of a balanced diet of carbohydrates, proteins, fats, fruits and vegetables.
Portion control is a useful dietary aid in daily life.

Contra

  • Many experts do not agree that the usual small portions are necessarily transposed into weight loss.
  • One danger is that the frequent diet involved in a regular diet can provide an opportunity for abuse, especially if you have problems with overeating. If portion sizes are not controlled, eating every 3 hours can cause you to gain weight. Similarly, if you are addicted to certain foods, such as sugar, this diet is not designed to help you overcome your addiction.
  • The author also includes highly processed foods in his meal plans, such as McDonald’s or KFC. Although it is believed that there are no bad foods, some research suggests that highly processed foods can lead to long-term weight gain. However, for many people, a diet like this is much more affordable than one that suddenly restricts food or requires dramatic changes.
  • Another problem is that this weight loss regimen does not address the need for exercise, it even ignores it. Exercise is essential for overall health as well as healthy weight loss.
  • If you have diabetes, consult your doctor or dietitian before changing your diet. You may be at risk for hypoglycaemia if you do not make any adjustments to your treatment plan.
  • Diet requires lifestyle changes. The reality is that many people do not have time to eat every three hours. You need to constantly distribute food and snacks and take them everywhere with you. Some people also eat dinner late. Thus, a fixed-to-fixed diet simply cannot fit into certain lifestyles, especially since some people may not be hungry so often.

result

Jorge Cruise assures that maintaining this diet you will lose up to 10 kilograms in the first 2 weeks and 2 kilograms per week after that, without losing muscle tissue that burns fat.
You will also reduce your cortisol levels – the “stress hormone” – and flatten your belly in the process, says Cruise. In addition, you will have more energy and less hunger, because consuming every 3 hours keeps your blood sugar level constant.
This is not proven, although some research suggests that eating smaller, more frequent meals may help manage hunger.
In addition, according to the program’s website, the diet is one that addresses both physical and psychological issues caused by weight loss.
Cruise focuses heavily on controlling the psychological aspects of weight gain, considering that eating stress can lead to an increase in abdominal fat. According to him, healthy stress management is crucial for successful weight loss.

Opinions

American doctor Melinda Ratini believes that a 3-hour calorie-restricting diet increases the likelihood that you will lose weight only if you follow it closely. Losing 10 pounds in the first 2 weeks may not be realistic or even healthy.
But losing 1-2 pounds a week is a real possibility. The key to the success of this diet is portion control. Research has not shown that eating too many small meals increases success in weight loss, although it can have other health benefits, such as reducing feelings of hunger that can sabotage anyone’s good intentions.
The doctor also says that extra weight loss can reduce the risk of heart disease and diabetes. Furthermore, it can help lower blood pressure and cholesterol levels. Smaller meals are less likely to cause high blood sugar levels to follow after a large meal.
Another opinion belongs to dietitian Lona Sandon, a spokeswoman for the American Dietetic Association. She disputes Cruise’s view that drinking more often during the day can boost your metabolism and help you lose weight.
The reality is that there is no science or research to prove this. “Our metabolism speeds up a little every time we eat, but it doesn’t turn into a calorie-burning oven,” says dietitian Lona Sandon.
In addition, there is no evidence that three hours is the optimal time between meals for weight loss, nor is there any evidence that the weight you lose first will be from abdominal fat, especially since that diet makes exercise optional. .
Sandon also explains that the detailed specifics of the regime do not always work. “The problem with weight loss plans is that no one is following them,” says Sandon. “People improvise and put what they prefer. By doing this, they can get too many calories and too many servings. And the more specific the plan, the less likely it is to follow it. ”
In the short term, you’re likely to lose weight in the 3-hour diet,” says Sandon. In terms of long-term prospects, the issue is sustainability. “It could be practical if you have a lifestyle that allows for frequent consumption, such as a job that allows for breaks,” says Sandon.
However, there are nutritionists who agree with this diet. “I like that [the author] offers portion sizes,” said dietitian Keri Gans , a spokeswoman for the American Dietetic Association .
According to him, food lists also add ease of portion rationing. “Frequent eating can help reduce your appetite because you eat constantly and are less likely to be hungry and hungry when it comes time to eat,” says Gans.

The book and the price of the program

Mainly, the costs include only the food purchases. However, if you want to be guided exactly by Jorge Cruise’s diet, you can buy his book “3 Hour Diet” from Amazon, where the price is around 25 euros. In addition to the basic book, there is an accompanying book – “Cookbook for 3 hours”, which offers several recipes that have dimensions corresponding to the required portions.
On the pages of the manual you will find tools that include planners and journals. The fixed-to-fixed diet provides a successful 28-day planner and daily diaries, as well as suggestions for visualization exercises that can help people who are on a weight loss plan.

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The emotional aspects of weight problems are also addressed here. The 3-hour diet book includes chapters on emotional overeating, as well as topics such as weight loss plateaus, useful for people who know what it’s like to fight excess weight.
Moreover, as an assistant, you are provided with an application, so you can follow the diet on your own. This reminds you to eat every 3 hours and helps you keep track of how many meals you have eaten.

Fixed diet in Romania

Cruise’s story began to have a strong impact in Romania due to the actress and journalist Anca Bejan , who lost 60 kilograms with the help of this diet.
The star talked about this experience in the book published online: “Wonder Diet”. Later, the presenter Mirela Retegan set up a group on Facebook through which she promoted the 3-hour diet, under the name “Fix to Fix”, gathering over 560,000 members.

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