What is the 3-3-3 rule diet?
The 3-3-3 Rule Diet Explained
The "3-3-3 rule diet" is a simple method designed to help people break through weight loss plateaus and maintain a healthy metabolism. The rule was popularized by some nutrition coaches and online communities, though it is not a formal diet plan published by medical organizations.
How the 3-3-3 Rule Works
- Three Days Low-Carb: For three consecutive days, you follow a low-carbohydrate diet—typically under 50 grams of carbs per day. This encourages your body to burn stored fat for energy.
- Three Days Moderate-Carb: The next three days, you increase your carbohydrate intake to a moderate level (around 100–150 grams per day). This helps prevent your metabolism from slowing down and replenishes glycogen stores.
- Three Days High-Carb: For the final three days, you consume a higher amount of carbohydrates (could be 200–300 grams or more depending on your activity level). This phase is meant to boost metabolism and hormone levels, especially leptin, which can drop during prolonged dieting.
Purpose and Benefits
- Prevents metabolic slowdown: By cycling carbs, your body is less likely to adapt to a single calorie or macronutrient level, which can help maintain a healthy metabolism.
- Breaks plateaus: The shifting of carbohydrate intake may help those who have stopped losing weight on a consistent low-calorie or low-carb diet.
- May support workouts: Higher-carb days can improve performance during exercise by replenishing muscle glycogen stores.
Considerations
- This approach is not suitable for everyone, especially those with certain medical conditions (like diabetes) or those who need more consistent nutrition plans.
- Always consult a healthcare professional or registered dietitian before starting any new diet regimen.