The 3:1 Fat Loss Method

The 3 to 1 FAT LOSS method 

Are you are tracking your calories but not getting the fat loss results you want? If so, rather than reduce calories further, which will likely affect adherence, try adding some consistency within your diet. That means eating similar meals for the vast majority of the time.

The problem people often have is that their diets are so varied it is hard to see where calories are creeping in.

If you are consistent with your meal choices (for the majority of the time) then you have some base from which to change (fat loss)

The 3 to 1 fat loss method provides both consistency, helping you move towards your goal. And a little freedom/flexibility to help with adherance. 

The basic structure of the 3:1 method is to eat the same 3 meals (2 meals and a high protein snack) everyday. Then have flexibility and freedom (within reason) over 1 meal per day. We typically recommend eating the same breakfast and lunch and then have freedom over your evening meal. 

Plan 2 meals and high protein snack around a preset calorie target and protein minimum of 30g per meal. Then repeat for as long as you can manage. For some of our clients, we change this every 3 weeks as they get bored of the same meals. Other clients can maintain the same eating structure for 5–6 weeks. It’s down to you. 

Below is an example of a meal plan for a female client wanting to lose body fat/body weight on 1750kcal. 

Breakfast – 450kcal target

3 scrambled eggs

1 slice of toast with butter 

8 cherry tomatoes

Half cucumber sliced 

Lunch – 450kcal target

Sainsbury’s ready to eat chargrilled chicken 

Sainsbury’s carrot, broccoli & cauliflower vegetable pack

Couscous 

High protein snack – 250kcal target  

200g Arla high protein yoghurt 

20 cashew nuts

Flexible evening meal – circa 600kcal

*We typically allow for a higher amount of calories with the flexible meal

If you need help calculating your calorie requirements or would like to discuss your nutrition in greater detail, please reach out.