3 week weight loss meal plan

Legal Disclaimer
The information in this manual is not intended to replace medical advice. No action or
inaction should be taken based solely on the contents of this information. Before beginning
this or any other nutritional or exercise regimen, consult your physician to be sure it is
appropriate for you.
The information and opinions expressed here are believed to be accurate, based on the best
judgment of the author. Readers who fail to consult with appropriate health authorities
assume the risk of any injuries.
Copyright Notice
Copyright 2014-2015 by Brian Flatt
The 3 Week Diet
www.3WeekDiet.com
ALL RIGHTS RESERVED. This book contains material protected under International and Federal
Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No
part of this book may be reproduced or transmitted in any form or by any means, electronic or
mechanical, including photocopying, recording, or by any information storage and retrieval
system without express written permission from the author.

Table of Contents
Introduction................................................................................................................................................... 4
Rapid Weight Loss....................................................................................................................................... 6
Why 3-Weeks?.............................................................................................................................................. 7
21-Days to Make a Habit.......................................................................................................................... 8
The Truth about Weight Loss .................................................................................................................... 9
How We Get Fat ........................................................................................................................................ 10
How to Get Thin ......................................................................................................................................... 12
Nutrients....................................................................................................................................................... 13
Protein, Fat & Carbohydrates.................................................................................................................. 14
Fiber.............................................................................................................................................................. 21
Water............................................................................................................................................................ 22
Metabolism................................................................................................................................................. 23
The Undisputable Rules of Fat Loss....................................................................................................... 25
How to Increase Catecholamines (and Lower Insulin)..................................................................... 29
Reducing Calories the Right Way.......................................................................................................... 29
Reduced Carbohydrate Intake ............................................................................................................. 33
Starvation Mode ....................................................................................................................................... 36
Exercise ........................................................................................................................................................ 37
Stubborn Body Fat ................................................................................................................................... 40
Fat Burning Supplements...... ................................................................................................................... 41
Summary..................................................................................................................................................... 43

4
Congratulations on picking up a copy of The 3 Week Diet! I’m 100% certain that if you apply the
methods in this book, you will be well on your way to creating the body of your dreams. From day
#1 on The 3 Week Diet, you’ll see your scale moving, your body shrinking and your clothes fitting
better. And not only will you begin to dramatically improve your physical appearance, you’ll feel
healthier and more energetic than you have in years. For many people, these significant and
immediate improvements in appearance and well-being often result in greater confidence and
even a whole new outlook on life. I sincerely hope this is your experience!
The 3 Week Diet was created as a solution to all of those “mainstream” diet programs on the
market which are time-consuming, inefficient and just plain ineffective. After reading well over
500 medical studies, dozens of diet books and reviewing hundreds of diet systems, programs,
gadgets, pills and potions, I have put together what I feel is the “end-all, be-all” rapid weight loss
diet system - the best ever created. But don’t get me wrong… this is not just unproven theory. This
book is the result of more than a decade of research AND more than two and a half years of real-
world “tweaking and testing.” Understand that this is not another one of those diets which works
for some and not others. This diet works for everyone. And not only does this diet work… it works
fast… and it works every time - without fail.
I decided to take time from my busy schedule to write this book after a great deal of
encouragement from my friends, family and personal training clients. All of them have not only
complemented me on my ultra-effective diet system and urged me to take it public—and have also
praised my ability to break down difficult concepts so that anyone can apply them and enjoy
success. I have worked to condense this book into as few pages as possible, in order to give you the
“meat” of the system without all of the dry, boring medical data which goes along with it.
While I have done my best to put this book together without any “fluff,” I feel it is extremely
important to explain the reasons behind the methods. Like many people, I like to skip ahead and
get to the “actionable” parts of the system. When I do that, however, I usually don’t get the exact
results that are promised. That's because, like most people, I tend to take what sounds good to
me… while ignoring the parts that I don’t particularly like or want to do. Please trust me on this,
and read this entire book. You have to know the reasons why the system works. When you fully
understand the science, you will be far more likely to follow the “rules” - and in return, you will see
some very dramatic weight loss.
Introduction
Copyright © 2014 3WeekDiet.com

18
Fat
Unfortunately, fat has received a bad rap for decades. So much so, that it has become ingrained
in our minds to intuitively reach for anything that says “low fat” even when we know better!
The notion that fat makes us "fat" makes perfect sense at face value, especially when you consider
how calorically dense fat actually is. A gram of fat contains nine calories while the same gram of
protein or carbohydrates is only four calories.
Fat doesn’t have anywhere near the thermic effect that protein does (only 3% vs. 30%), so
consuming fat is not necessarily going to “turbo charge” our metabolism. By the same token, it is
important to note that fat by itself also does not make us fat.
In fact, fat plays an important role in many parts of the body. While we can go for long periods of
time without fat, we cannot live without it completely. Those fats that we cannot live without are
known as essential fatty acids (EFAs). Research has shown that these EFAs actually help us to
mobilize stored body fat that we want to get rid of, in addition to having numerous other health
benefits. In The 3 Week Diet, we will focus on getting an optimal amount of these good fats, to
enhance our ability to lose weight fast, while becoming healthier.
Essential Fatty Acids (EFA’s)
Your health, good or bad, is driven in large part by the level of inflammation in your body and the
amount of lean muscle mass you have. In fact, there are several diseases (including obesity) that
are linked to inflammation and the lack of muscle mass.
When you control the inflammation in your body, you can effectively control the onset of
numerous diseases, including type II diabetes, heart disease, depression, arthritis and obesity.
Muscle mass decreases over time, especially when we are not eating enough protein and not
engaging in exercise. The less muscle mass we have, the more weight we will gain. Lean muscle
mass is crucial to keeping body fat at bay.
A healthy body is one that has low levels of inflammation and higher levels of muscle mass. While
many attribute high levels of inflammation and loss of muscle mass to aging, the fact is that we
can keep our bodies young through proper nutrition and exercise. We get old from the inside out.
So, it is important to keep inflammation down and exercise up.

20
Carbohydrates
Although carbohydrates are the most common source of energy in humans, the simple fact is that
there is not a single carbohydrate that is essential to human life. Also, you should note that sugar
provides absolutely ZERO nutritional value – ZERO!
Carbohydrates are classified into two types: simple & complex.
Simple carbohydrates are also known as simple sugars. Simple sugars are those found in refined
sugars (and the foods they are made with, such as cookies, candies, etc.) but also in food like
fruit and milk.
Complex carbohydrates are known as starches. Starches include grain products such as cereals,
bread, pasta, crackers and rice. Like simple carbohydrates, complex carbohydrates can be refined
or left unrefined. Refined carbohydrates are considered to be less healthy as the refining process
strips away much of the vitamins, protein and fiber. Unrefined carbohydrates cause less insulin
spike and because of that, they are considered to be the most healthy of the carbohydrates.
Regardless of whether the carbohydrates are simple or complex, they both cause spikes in blood
sugar. As you will see shortly, these spikes in blood sugar are the #1 cause of unwanted body fat.

37
Exercise boosts metabolism and burns fat. It also lowers insulin and increases catecholamines… and
it’s the best way to increase blood flow to adipose tissue and to transport fatty acids out of fat cells.
Exercise helps to burn fat because it requires you to move your muscles. Moving your muscles causes
physiological changes that are necessary to maintain and build new muscle mass. Every pound of
muscle in your body needs somewhere between 50-100 calories to maintain that muscle mass. And
when you consider that fat is burned almost exclusively in your muscle, you can begin to see just how
crucial it is to not only maintain the muscle you have, but to build new muscle as well. Simply put, the
more muscle you have, the more fat you will burn. Conversely, losing muscle (by lack of exercise)
reduces your body's ability to burn fat.
In addition to all the calorie and fat-burning
effects, exercise also has the remarkable ability to
stimulate fat tissue by increasing blood flow to
your fat cells. This makes for easier fat
mobilization—which is especially important to the
stubborn fat areas like the hips, thighs, belly and
buttocks, where insufficient blood flow is believed
to be the cause of “stubborn body fat.” That being
said, understand that every time you exercise, you
get a ton of fat-burning benefits. But also
remember that physical fitness LOVES consistency.
Being consistent with your workouts means serious
results.
Exercise has a wide range of benefits besides fat burning and better fat mobilization. Exercise also
regulates appetite, improves sleep patterns, elevates mood, and increases energy levels and promotes
a general feeling of well being. Exercise has also been shown to add years to your life, help you fend off
many diseases and keep your body in far better health than those who do not exercise.
A recent study revealed that people on low-carb diets who do not exercise still burn more fat that those
on low-fat diets who do exercise. And while you will burn more fat on this diet than anything you've ever
tried before, we can still take those results and nearly double them with a good exercise program.
Exercise

39
Exercise when Fasting
I tend to do my workouts in a fasted state because I want to skyrocket my catecholamine levels and
take advantage of the significant increase in growth hormone that comes with fasting, as well as
adding to the already “turbocharged” fat-burning that is going on during my fast.
Research has shown that training in a fasted state does not limit your training efforts. In fact, it
allows you to maintain your muscle (and even increase it) while burning loads of body fat.

Table of Contents
The Most Advanced Fat Burning Method in Existence ................................................................30
Going Low-Carb......................................................................................................................................40
The 3 Week Diet - PHASE #1 (DAYS 1-7) ............................................................................................60
The 3 Week Diet - PHASE #2 (DAYS 8-14)........................................................................................100
The 3 Week Diet - PHASE #3 (DAYS 15-21) .....................................................................................100
Research Proving the Effectiveness of a Fat Fast..........................................................................130
Phase #4: CALORIE RESTRICTION BASED ON BMR..........................................................................170
Preventing Weight Regain .................................................................................................................210
The 3-Pound Rule..................................................................................................................................220

The vitamins we will focus on getting more of are Vitamins A, D and C.
During this phase, you should eat only from the allowed foods, which are
as follows: 3 Week Diet Phase #1 Allowed Vegetables:
• Artichoke
• Asparagus
• Beets
• Bokchoy
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Kale
• Mushrooms
• Onions
• Peppers
• Spinach
• Squash
• Tomato
3 Week Diet Phase #1 Allowed Vegetable Preparation Methods:
• Steamed
• Microwaved
• Raw
**You can mix vegetables into a salad and drizzle with olive oil and/or balsamic vinegar**
Copyright © 2014 3WeekDiet.com 7

The final phase of The 3 Week Diet will begin to gear you toward eating somewhat “normally”
compared to the 14 days that have passed. This phase involves a personalized calorie restriction
to match your unique BMR and the aggressiveness of your weight loss goals.
Step #1: Determine your BMR
As mentioned, getting a 100% accurate BMR requires a trip to the lab and a gas analysis conducted on
your body. Thankfully, we don’t need to do this. Instead, science has provided us with a calculation
that, in my experience, provides a very accurate BMR which we can work with to lose weight.
Determining your BMR is fairly simple. I have provided calculations in U.S. measurements and in
metric form. There are also separate calculations for men and women.
U.S. BMR Calculation for Women
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
A. Multiply your current weight by 4.35. For example, if you weigh 150 pounds, the calculation
would be 150 x 4.35 =
B. Multiply your height in inches by 4.7. For example, if you are 5’6”, you would be 66
inches. So, the calculation would be 66 x 4.7 =
C. Multiply your age in years by 4.7. For example, if you are 30 years old, the calculation would be
30 x 4.7 =
Now, you would take 655 + A + B – C =
______. This number represents your BMR.
Phase #4: CALORIE RESTRICTION BASED ON BMR
Days #12 - 21

Table of Contents
The 3 Week Workout......................................................................................................................... 300
Daily Walk ............................................................................................................................................... 400
Consistency............................................................................................................................................. 500
Resistance Training ............................................................................................................................... 600
Warm Up................................................................................................................................................. 600
Full Body Fat Blasting Workout........................................................................................................... 700
Goblet Squat .......................................................................................................................................... 800
Dumbbell Incline Bench Press............................................................................................................ 900
Bent-Over Row ..................................................................................................................................... 1000
Dumbbell Up Right Row...................................................................................................................... 1100
Getting Started..................................................................................................................................... 1200
Miracle Midsection Workout............................................................................................................ 1400
Ab Blasters............................................................................................................................................. 1400
Planks ..................................................................................................................................................... 1500
Steam Engines..................................................................................................................................... 1600
Working Out After the Diet................................................................................................................ 1700

The 3 Week Workout is set up to not only maximize your results when working out, but also
to maximize your rest periods to ensure you are burning fat and building muscle which will
continue to burn fat long after you have completed The 3 Week Diet.
Research has shown that short, intense exercises deliver far better results than long-term easier
exercises. Because of this, The 3 Week Workout focuses on short, intense full-body workouts
that take only about 20-30 minutes to complete. And… shorter workouts make for a no-excuse
reason to get things done!
So let's get started…
The daily walk is one of the most simple and
most effective ways to lose weight… and not
only will it help you to lose weight, it helps to
keep weight gain at bay forever. This is
certainly not a fashionable method for
weight loss and in fact, it’s so rarely talked
about that I think most people have
forgotten that it even exists.
It’s about getting up 20 to 30 minutes early,
putting on your running shoes and hitting
the pavement (or treadmill if you must) for a
20 to 30 minutes brisk walk. Keep in mind
that you will be in a fasted state during this
time, so your simple little walk can actually
produce some very significant results.
This daily, rapid-paced walk is an integral part of The 3 Week Diet. This walk should be done
every single day upon waking. Understand that this is a fast walk only. It’s not a jog and it’s not a
run. Jogging and running can actually slow your progress on this diet. On the other hand, this fast
walk will ignite your metabolism early on and it will actually increase your energy throughout
the day, in addition to burning fat and increasing catecholamine for added fat mobilization.
To maximize this walk, I recommend drinking an ice-cold glass of water just before you step out
the door. Optionally, if you are taking a “fat-burner” (caffeine/yohimbine hcl) you’ll want to
take it approximately 15-minutes before the walk.
Daily Walk

The Dumbbell Upright Row works several of the muscles in your shoulders as well as the triceps
and upper chest.
How to perform:
With a dumbbell in each hand, stand with palms facing front of thighs. Pull dumbbells up to the
front of shoulders with elbows leading out to the sides. Allow your wrists to flex as the dumbbells
rise upward. Lower back down. That’s one rep.
When the dumbbells are raised, your wrists should be in front of or just below your shoulders;
elbows should be to the sides, not too forward.
Dumbbell Upright Row

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23 Pounds in 21 Days!
You don’t know me but my name is Elisa and I bought The
3 Week Diet one month ago. I want to share my weight loss
story with you, Brian.
Since having my first child, I've been carrying around an
extra 30 pounds. I've tried many diets and couldn't make

anything work. Your diet just made sense and showed me
that everything I was doing before was wrong and a waste
of my time.
The 3 Week Diet plan was so refreshing and so simple to
follow. I did everything you said and lost 23 pounds in the
first three weeks. I’m now starting the diet again to lose 7
more pounds. You have changed my life, and I am
incredibly thankful.
Elisa G.
17 Pounds in 12 Days!
I purchased your 3 Week Diet program before Christmas
and started it on January 21. I found the book to be very
informative and easy to read.
I’ve lost 17 pounds in 12 days, I’m just concerned that I’m
losing too much weight, too quickly. I will admit I haven’t
followed the guide exactly. I’m not sticking perfectly to the
listed foods and meal plans (but mostly) and doing very
little exercise, but the weight keeps flying off.

It clearly works and if I’d followed it exactly I think it would
scare the living daylights out of me because of the amount
that I’d lose . So thanks again for the information. I’ve
never purchased anything like this before because they are
usually full of trash, but 3WD has been a pleasant surprise.
Plus my girlfriend can't get enough of my new body!

THE 3 WEEK DIET is a revolutionary new diet system
that not only guarantees to help you lose weight — it
promises to help you lose more weight — all body fat
— faster than anything else you’ve ever tried.
James R.
5 Kilos (11 Pounds) in the Very First
Week!
Dear Brian,
I’ve lost 5 kilos in my first week. It's my 10th day and I have
included salad with some protein (eg. egg/ lean chicken) as
you suggested. After 4 years of trying, the fat is finally
coming off. It truly feels like magic!
Thank you so much.
Vanessa B.

12-23 pound reduction in body fat
2-4 inches from your waistline
2-3 size drop in dress size
Increased muscle tone
Decreased cellulite
Faster metabolism
Increased energy
Healthier hair & skin
Improved cholesterol levels
SIMPLY PUT, WHAT MOST DIETS ACCOMPLISH
IN 2-3 MONTHS,
THE 3 WEEK DIET DOES IN JUST 21 DAYS,
INCLUDING:

What’s Included in
The 3 Week Diet System:
INTRODUCTION MANUAL
The Introduction Manual is more than just an introduction to the diet. Instead, it
discusses the science behind how we gain and lose weight as well as what
absolutely needs to be done to attack that stubborn body fat that, until now,
has been so challenging to get rid of.
In addition to this, The Introduction Manual will discuss the specific nutrients the
body needs for this diet to be ultra-successful and the science behind those
nutrients, and how they help you lose fat, increase metabolism and become
much more healthy and energetic.
And a host of other health benefits

DIET MANUAL
The Diet Manual is where the “rubber meets the road.” Unlike those “one-size-
fits-all” diets, The 3 Week Diet Manual will show you how to calculate your lean
body mass vs. fat percentage, and will then provide you with a specifically
tailored rapid weight loss plan to suit your body type. You’ll know exactly what
to eat every day, how much to eat and when to eat it. You’ll never be guessing—
just follow the outline and you WILL lose weight.
In addition to this, you'll discover the exact foods you must eat to maximize your
body’s fat-burning potential and what foods you must avoid at all costs
because of their ability to slow down or even stop the fat-burning process.
The Diet Manual is, quite frankly, the ultimate method for producing extremely
fast fat loss results. And it doesn’t stop there. Also included in The Diet Manual is
my ultimate, super-simple plan for keeping the weight you’ve lost OFF
forever, while still being able to enjoy your favorite foods. This allows you to live
a “normal” life without worrying about the weight coming back (you’ll love this!).

WORKOUT MANUAL
While The Diet Manual alone will produce truly amazing amounts of fat loss, The
Workout Manual can help you to nearly double your results. This was
specifically designed for those who don’t have time to go to the gym every day—
but it also includes a gym workout for those who do. And even if you don’t like to
work out, I’ve developed an exercise program that provides “no excuses”
because they take just 20 minutes a day, 3-4 days per week.
The simple fact is, exercising for fat-burning is not about spending hours in the
gym everyday. This is because fat loss is dependent on intensity—not time. Yes,
it’s true you can lose weight spending an hour or so on the treadmill—but you’re
never going to get rid of the stubborn body fat that way. The key to smashing fat-
loss plateaus lies in short and intense, full body exercises that get every muscle
in your body metabolically active.
When you add a quality workout program with The 3 Week Diet, you truly have
the ultimate “knockout punch” for extremely fast fat loss. The Workout
Manual also includes my ultimate Midsection Miracle Workout, which contains
the only two abs exercises you will ever need if you desire a set of 6-pack abs.
Many have said that this exercise alone is worth much more than the price of my
system!

MINDSET & MOTIVATION
MANUAL
Every great success starts with a decision to change your mindset. It’s your
mindset and your internal motivation that get you the physical changes you
want to see. This manual will give you the techniques to focus on your goals
and remain motivated throughout The 3 Week Diet and beyond into your
everyday life.
The Mindset & Motivation Manual includes a ton of high-quality and usable
mindset and motivational tips, tricks, tools and secrets to not only get the ball
rolling, but to ensure you stick with your diet and keep all your lost weight
off forever!
21 Days from Right Now!

The great thing about THE 3 WEEK DIET system is
that you can actually begin the program in the next
few minutes because I’ve made the entire system (all
four manuals) available in PDF form, by Instant
Download.
And because I don’t want price to stand in your way of
losing up to 23 pounds of body fat in the next 21 days,
I’ve cut your investment in The 3 Week Diet from $97
all the way down to the very low price of just $47!
Keep in mind that $47 is less than the price of most
monthly gym memberships, or just one session with a
personal trainer…and neither of them promise to give
your money back if you don’t see results…
But I do!
Lose The Weight Or It’s
FREE!
Unlike most diet books, gym memberships, weight loss plans and fat-
burner pills on the market,
The 3 Week Diet comes with my personal, 100% no-nonsense Lose
The Weight Or It’s FREE guarantee.

Now, I’m not going to insult your
intelligence or risk my reputation by
making some outlandish claims that in 21
days you’re going to have a set of 6-pack
abs or be 50 pounds lighter than you are
today without any effort...

It’s just this simple: If at anytime in the next 60 days you have not
lost the weight I promised, or…if you’re just not completely satisfied
with The 3 Week Diet for any reason whatsoever, just let me know
and I will personally issue you a prompt and courteous refund —
no questions asked.
Amber P, GB Christoph G, GU Christy R, US Sheila H, US
Sandra R, US Kotak B, IN Sepideh A, CA Duruye T, GB
Banco V, PR Edwin V, US Maria G, US Brian S, US
Denessa M, US Morgan S, US Eric C, US Jason T, US
Sharon M, US Malene H, DK Gurjit K, US Ricky R, GB
Recent Cusomers
Data provided by on Thu Feb 17 49278

But what I am going to promise you is
this:
If you dedicate yourself over the next 21
days and follow The 3 Week Diet as
outlined, you will be walking around with
12 to 23 pounds of body fat gone from your waist, hips, thighs, belly
and butt. Your clothes will be looser, you’ll look healthier and more
attractive…and you’ll have more energy than you’ve ever had in a
long, long time.
So here’s what you need to
do...Just click on the Add To
Cart button below and
download the entire
3 Week Diet system. It can be
in your hands in less than two
minutes from right now. And to
be perfectly honest with you,
clicking that button is literally

the difference between looking and weighing the same as you do right
now...or being up to 23 pounds lighter in just 21 days.
Go ahead and read through the manuals, commit to the diet and really
put it to the test. I promise that you’ll be truly amazed at the results
you can actually see in just a matter of days. And again, if
The 3 Week Diet isn’t everything I promised, simply let me know and
I’ll refund every single penny of your investment into the system — no
questions asked.

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I truly look forward to hearing about your weight loss success
using my new 3 Week Diet system.
Please send your comments, testimonials, success stories and
questions to me personally at:
brian@3weekdiet.com
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