Break Weight Loss Plateaus With 3-1-2-1 Diet: Lose 10 Pounds In 21 Days

Break Weight Loss Plateaus With 3-1-2-1 Diet: Lose 10 Pounds In 21 Days
rachel frederickson before after weight loss
Dolvett Quince helped Rachel Frederickson lose 150 pounds to win season 15 of The Biggest Loser. (Photo: NBC)

The “Biggest Loser” star Dolvett Quince says you can enjoy consistent weight loss without plateaus cycling your diet.

In his book The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss, Quince says a clean diet featuring plenty of high-quality proteins and vegetables is critical for rapid weight loss.

With Dolvett’s plan, you eat clean for three days, then cheat on the fourth day, then eat clean for two days, and then you can have another cheat day. You then repeat the cycle over again.

dolvett quince weight loss 3121 dietQuince helped Rachel Frederickson lost 155 pounds to win season 15 of The Biggest Loser. Rachel has maintained much of her weight loss since 2014.

Quince¬† said his approach works because you don’t deprive yourself every day, and your body doesn’t get used to eating the same foods and the same caloric intake, which ensures your metabolism will function optimally for weight loss.

“Nothing is off-limits,” Quince said. “You can still have your favorite foods. Work smarter, not harder.”

When it comes exercise, Dolvett said combining cardio workouts with weightlifting (instead of doing them separately) ensures maximum fat-burning.

Quince also shared these other weight loss tips:

Count calories. Some diets claim calories don’t count, but counting calories is a good way to get a handle on portion sizes, since not counting anything will ensure overeating.

the-biggest-loser-weight-loss before after photo
Doing fat-blasting cardio exercise with weight training ensures maximum weight loss, says Dolvett Quince. (Photo: NBC)

Alternate between clean and cheat days. Depriving yourself never works in the long run, and usually backfires. Alternating between clean and cheat days will confuse your body into optimal fat-burning.

For example, Quince suggests three 1500-calorie clean days, one 1700-calorie cheat day, two 1500-calorie clean days, followed by one 1700-calorie cheat day.

Fuel up with food combos. Some foods work best in tandem. For example, eating vitamin C-rich foods with mono-unsaturated fats will lower cortisol, boost metabolism, and promote muscle growth while decreasing fat storage and reducing inflammation.

Consume belly fat busters. To keep water retention under control, try incorporating dandelion tea or salad greens into your diet. Potassium-rich coconut water is also effective for blasting belly bloat.

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