3 Hour Diet Review

The 3 Hour Diet

by George Pierce

George Pierce Photo

The 3 Hour Diet by Jorge Cruise is based on eating every three hours and not eating 3 hours before bed.  Jorge says we can eat our favorite foods along with sweets and carbs but we have to eat them at specific times.  According to Jorge, eating every three hours boosts our metabolism so we can burn the most fat.  Cruise says that when we do not eat often, our body will go into 'starvation mode' which means it stops burning fat and conserves fat and calories.

A strict eating schedule of every three hours is supposed to reset our metabolism and maximize our fat burning potential all day long. 

Jorge's rules about eating are
  • Have breakfast within one hour of waking.
  • Eat every three hours after eating breakfast
  • Do not eat 3 hours before going to bed.

The diet is based on a 1450 calories per day intake.  This consists of 3 meals at 400 calories, two snacks at 100 calories and a dessert at 50 calories.

The diet says that you should lose about 10 pounds in your first two weeks and continue to lose weight thereafter at a rate of about 2 pounds per week.

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A typical eating schedule"

7AM: Breakfast
10AM: Snack
1PM: Lunch
4PM: Snack
7PM: Dinner
Soon after dinner, a dessert treat (50 calories).

Cruise says that the diet will help you to reduce stress which means that your cortisol level will be lowered.  According to Cruise, cortisol produces belly fat, so within the first two weeks, your waistline will reduce.

The diet claims to help you with both the physical aspects of weight loss along with the psychological aspects. 

What you can and cannot eat


The diet suggests that you drink 8 glasses per day.



The diet allows you to eat your favorite foods, sweets, carbs, etc., as long as you adhere to the rules and caloric guidelines.  No foods are off limits.   This diet includes some 'junk' food, fast food, and processed foods.  I think this is a great strategy, as long as it is not abused.  You are not going to feel 'left out' or have cravings.


There is no added food cost.  Your grocery bill should stay about the same.

Take a close look at this sample meal plan for a day:

3 Hour Diet Meal Plan

Breakfast:  McDonalds Egg McMuffin, 1% milk & apple
Lunch: Lean Cuisine Cheese cannelloni, side salad with nonfat dressing
Dinner:  1 small baked potato, 3oz grilled chicken, 1tsp butter, 1 cup green beans

Treat:  12 M&M’s
Sample Snacks – Pria Double Choc bar and Nabisco 100 calorie Oreo cookie snack

Freebies – 1 diet coke, 1 coffee, 1 non dairy creamer

Why I ask you to look closely
at the above Meal Plan is that it may seem to violate many other diet platforms. 

Fast Food from McDonald!  Packaged food from Lean Cuisine!  A baked potato!  M&Ms!  I can visualize many experts seeing this diet as a joke, but here is what I see.  I see a diet that allows you to eat and enjoy, I see a diet that better fits many people's lifestyle, I see a diet that requires less planning and preparation. 


Sample Week 3 Hour Diet Menu:


1 hard-boiled egg, sliced 1 piece whole-grain bread 1/4 cup salsa 1 cup watermelon cubes

6 low-sodium saltine crackers

1 cheeseburger and side salad with no croutons (use 1/2 packet light Italian dressing) from Burger King

1 Pria Bar

Beef and Broccoli Stir-fry with Apple-Sesame Salad

4 animal crackers


1 Cookie Dough Balance Bar 1 Dannon Light 'n Fit Creamy Yogurt

15 to 20 reduced-fat potato chips

1 Weight Watchers Smart Ones Fiesta Chicken 1 veggie salad with 1 tablespoon fat-free dressing

24 cherries

Vegetable Enchiladas

1 small fat-free cookie



1 Hot Pockets Ham & Cheese 1 nectarine 6 ounces 1%, fat-free or soy milk

12 cashews

1 Amy's Kitchen Spinach Feta in a Pocket Sandwich 1 salad with 1 tablespoon fat-free dressing

1 bottle Dannon Light 'n fit Smoothie

Salmon Steaks with Lime Butter and Asparagus Rice

1 mini Reese's Peanut Butter Cup


1 low-fat waffle 2 teaspoons peanut butter 1/2 cup grapefruit juice

2 cups low-sodium vegetable juice

2 Grilled Steak Tacos Fresco Style from Taco Bell 1 medium apple

1 Apple Dippers with Low-Fat Caramel Dip from McDonald's

Chicken Bake with Raw Broccoli Salad

7 jelly beans



1/2 cup hot cereal, cooked 6 ounces 1%, fat-free or soy milk 1 teaspoon flax oil 2 tablespoons dried cranberries

7 chocolate-covered almonds

1 Healthy Choice Flavor Adventures Grilled Chicken Caesar 1 salad with 1 tablespoon fat-free dressing

1 fun-size bag M&M's Peanut

Oven-Fried Fish with Coleslaw

1 cup frozen seedless grapes


1 Weight Watchers Smart Ones English Muffin Sandwich 1 cup cantaloupe cubes

25 GeniSoy Soy Crisps

1 Chicken Giardino from Olive Garden (lunch portion)

2 cups strawberries

Rosemary Lamb Chops

1/2 Rice Krispies Treats square



2 pancakes (4-inch diameter) 2 tablespoons sugar-free syrup 1 slice turkey bacon 3/4 cup mixed berries

6 ounces low-fat yogurt

1 Lean Cuisine Comfort Classics Beef Peppercorn 1 salad with 1 tablespoon fat-free dressing

1 Popsicle Creamsicle Bar

Salad-Stuffed Pitas

1/4 cup vanilla ice milk

Phen375 120 tabs + 60 FREE

Meals are a balance of protein, fats, and carbs.  To help wit portion control, Cruise suggests that you imagine a water bottle cap for your sizing on salad dressings.  He suggests that you keep your carb servings at the size of a Rubik's cube and for proteins, picture your portion size as a deck of cards. 

There are recipes in the diet book and Cruise has also created a cookbook, The 3 Hour Diet Cookbook, for additional recipes.


Exercise is not included in the diet plan.

Can you customize this diet?

Yes.  If you want vegan or vegetarian or low fat or gluten free, the diet allows you the flexibility to make those changes..


Other than an app which reminds you to eat every three hours and allows you to track how many meals you have eaten, there is no support.  Support is always a good idea.  It can keep you motivated and help you through the rough spots.  Click here for our list of 22 online forums and communities.



You should lose weight.  This is primarily due to restricting your caloric intake.
Using visualization for portion control can be a useful aid.
Portion control helps lower your caloric intake and after a few days to reduce your appetite.
Eating often should eliminate hunger as well as feelings of being deprived.
Eating often may help reduce your appetite.
The diet includes a success planner and daily journal.
Cruise includes chapters on overcoming emotional eating and plateauing
No foods are banned.
Lower your risk of obese related diseases such as type 2 diabetes and heart disease.
Including foods such as M&Ms and Burger King cheese burgers are certainly not our healthiest options, but they still may represent better food choices which is the basis of long term weight loss success.


Eating every three hours is an easy option for many people.
The diet may be too detailed.  A strange fact is that the more detailed that a diet is, the higher the likelihood that people will not follow it.
Exercise is not included.  Some people may find this to be a plus, but exercise is so important to good health and longevity as well as an aid to weight loss, that I am sad to see that it has been omitted.
Eating often should spark your metabolism, but there is yet no scientific proof to back this claim.
Eating often can add calories if you are not careful.
Includes a lot of processed foods which may be more convenient but are considered to be less healthy.
Cruise says the diet targets belly fat which is not proven and not likely, fat loss occurs all over.

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The diet is a good healthy balanced diet even with the processed and fast food.  A 1350 daily intake of calories is a good choice, because it is low enough to lose weight, yet high enough to make it doable for most folks. Although there may be no concrete evidence to confirm that eating often improves metabolism, I believe that it does. I also agree that we should all eat within an hour of rising.  I am disappointed that exercise is only optional and would highly recommend adding it to this plan.  I am giving the diet a thumbs up but it is a reluctant thumbs up due to no mandatory exercise.  In addition, eating every three hours is probably not going to work for everyone due to their schedule.  

My friends, I thank you for reading and wish you success on your weight loss journey.

Kind regards,
George Pierce
Win At Losing Weight Founder

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