The document outlines a structured 21-day weight loss program divided into four phases, starting with an initial detox and weight loss period, followed by a 24-hour fast, a high-fat phase, and a gradual return to normal eating based on customized calorie needs. It emphasizes the importance of accompanying diet with exercise, suggesting a minimal but effective workout routine. The program includes specific dietary guidelines, food preparations, and exercise instructions to maximize fat loss results.

3.  This is the main part of the program and is separated into the following 4
phases with very different elements.
 Phase #1 (Day 1 – 7)
This beginning stage works like magic as you’ll begin to see a lot of pounds –
around 5 to 10 pounds or even more – fall off within these 7 day period.
Following these plan guarantees, that you’re going to lose weight. This phase
will cleanse your entire system, most especially the liver which could most
likely be having some issues.
This plan offers a detailed explanation of the sort of food you are permitted to
eat. These are vegetables and different proteins, such as eggs, meat and fish.
Brian also included a detailed explanation on how to best prepare the food plus
the plan further carefully analysis a timetable for your diet within these 7days
period.
 Phase #2 (day 8)
This stage is just a 24 hour fast. The last meal you had in stage one should
have most likely being in the evening, which would consist of greens and
protein from permitted sources. You will now go on a 24 hour fast, from diner to
diner. This is to enable your body to complete the detox, taking off a great part
of the fat-burning byproducts from the quick weight loss in stage 1. You are
likely to have your next meal the evening of day 8. For this meal, you are free
to have whatever you wish, but carbohydrates should be very minimal in the
meal. If you can’t stand a 24-hour fasting, then you can copy what you did on
day 7 in the previous stage.

4.  Phase #3 (day 9 – 11)
This is referred to as the Fat Phase. Within these days, you will go with
recommended calorie assigned, while aiming to have at least 80% of the
calories from fat. This low calorie, high fat plan has been confirmed to
help shed a lot of fat within a short period.
This doesn’t sound easy though, but don’t fret, you have a
comprehensive list of allowed fat sources, how these foods are prepared
and the amount of calories you should consume – for men and women –
with a sample eating plan included.
 Phase #4 (Day 12 – 21)
You will gradually begin to eat normally towards the final stage of this
plan compared to your previous 14 days on this plan. Here you are
confined to a customized calorie scheme to tally with your unique BMR
and the force behind your weight loss goals.
You’ll figure out how to know your BMR, which is simple. Brian gave
calculations in U.S. estimations and metric structure. Men and women
also have separate calculations. When you have got your BMR, you will
figure out how to structure a low-calorie diet plan which will be based on
your BMR. Read 3 week diet plan review

5.  The Exercise & workout plan
Although, just the dietary part of this book will make you burn off so much fat in a
relatively short period, exercise programs which can give you double the result
you got from the diet plan have been added. Most diet programs fail because they
are not adequately complimented with the amount of exercise necessary to make
it effective. In exercises, fat loss is as a result of the intensity of the scheme and
not the duration. With Brian’s plan, the body workouts are just for about 20 to 30
minutes a day and for 3 days a week only.
The exercises in the book combine resistance training and cardio exercises that
stirs up your metabolism and causes your body burn off more fat.
 The 3 week diet and workout plan does contain 4 basic exercises which are:
 Goblet Squat
 Dumbbell Incline Bench Press
 Bent-Over Row
 Dumbbell Upright Row
To do this, all you’ll need is at least two dumbbells and a bench (optional). You
don’t really need to hit the gym, as you can effectively do this at home. Everything
– how to go about the exercises, the amount of reps and sets you’ll do – are
detailed in the book. You will also find some extra exercises on how to work out
your abdominal muscles. 3 Week Diet PDF