The Rule Of Three Diet

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EVERY DAY

Must Have 3:

• fruits or veggies BEFORE 3PM (strive to eat as many as you can throughout the day)
• servings of healthy fat (cooked or raw)
• small meals (choose 3 from the Food List)
• snacks (choose 2 from the Food List)

Free-bees* (anything above 3 will count as a cheat**)

• 3 servings of whole wheat or whole grain carbohydrates*** (grains, beans and legumes from the Food List) (one piece of regular whole grain bread or 2 pieces diet bread = 1 serving) (1C regular popcorn or 3C diet popcorn = 1 serving)

• 3 caffeinated beverages

Strive for 3:

• servings of low fat or fat free dairy products

EVERY WEEK

Must Have 3:

• workouts ****
• salad-as-a-meal OR broth-based soup-as-a-meal

Free-bees: (anything above 3 will count as a cheat)

• 3 servings of red meat
• 3 alcoholic beverages, preferably red wine.
• 3 oz. dark chocolate
• 3 Cheats

Strive for 3:

• servings of soy product
• servings of seafood (strive for at least one to be mackerel or salmon)
• strength training sessions a (do all 3 and you?ll earn an extra cheat!)

* A Free-bee is something that is optional, but limited to 3.

** A cheat is when you eat something that is not healthy. (if you want a hamburger and fries, that’s 2 cheats… no supersizing!!!) A cheat can also be breaking one of the Rules of 3 (eg: you want more than 3 servings of wine in a week or you only got in 2 workouts, count one workout as a cheat)

*** White foods eliminated. (Sugar, white rice, white four) If you want one, count it as a cheat.

****A workout is at least 30 minutes of a cardiovascular exercise in which you are sweating by the end.

Every Day Have:

• a multivitamin and a fish oil capsule
• as much water as you can stand

REWARDS:
For every extra workout** or 3 weight training sessions you do, you earn one extra cheat to use that week.

COMBINING:
Think about all the things you can check off when you are going to choose a meal or snack. (see following examples)

*If you choose to have a salmon salad, you may check of salad-as-a-meal and fish and veggies, and healthy oil.

*If you have a loaded hamburger, check off: cheat, dairy, red meat, and veggies.

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