The 3-3-1 Method to lose weight and keep it off

Hello there,

This week, I interviewed a good friend of mine, Gaffar Elsouri, a Nike Athlete and performance specialist. This was one of the deepest conversations I have had in my life with someone who is not a direct relative. If you have some time this weekend, his words can literally change your life.

He said one thing that shocked me: he eats only once a day. I always thought (and still think) that it is not optimal for most humans who want to maintain a lean body and high levels of performance; he seems to be the exception to the rule.

Anyway, let’s dive into the 3-3-1 Method and why it works (I added some scientific evidence to this post and it went viral; have a look when you get the chance).

The 3-3-1 Method:

• Rule 1: Have three protein-rich meals a day.

• Rule 2: Maintain three hours between meals.

• Rule 3: Include one meal a day containing carbohydrates, preferably your last one.

Why It Works:

• Rule 1: Having three meals allows your body to optimally absorb, digest, and assimilate the total daily protein intake. Protein is the main building block of your muscles. When you ingest protein, it is digested into amino acids. These amino acids are absorbed in the gut and subsequently released into the circulation.

• Rule 2: An even balance of protein intake at breakfast, lunch, and dinner, spaced out three hours apart, stimulates protein synthesis more effectively than consuming the majority of daily protein during the evening meal.

• Rule 3: A carbohydrate meal boosts tryptophan uptake by the brain, enhancing serotonin and melatonin synthesis, leading to improved sleep quality and efficiency. Contrary to common belief, there's no need to avoid carbohydrates after 6 pm; in fact, they can enhance sleep. Furthermore, combining carbohydrates with protein before sleep has been shown to stimulate muscle protein synthesis overnight.

How much protein per meal though?

Muscle protein synthesis rates (The act of building new proteins) show a linear increase up to approximately 20 g of protein, with an additional 10-20% increase observed up to 40 g.

In summary, select three meal times that work best for you and aim for around 30 g of protein per meal. And for reference, here's an estimation of what 30 g looks like:

1. Cottage Cheese (Low-fat): Approximately 420 grams (14.8 ounces).

2. Greek Yogurt (Non-fat): Approximately 600 grams (21.2 ounces).

3. Lean Beef (Top Sirloin): Approximately 360 grams (12.7 ounces).

4. Pork Tenderloin: Approximately 345 grams (12.2 ounces).

5. Chicken Breast: Approximately 240 grams (8.5 ounces).

6. Turkey Breast: Approximately 270 grams (9.5 ounces).

7. Salmon: Approximately 340 grams (12 ounces).

8. Tuna: Approximately 270 grams (9.5 ounces).

9. Tofu: Approximately 540 grams (19 ounces).

10. Eggs: Approximately 6 large eggs.

Don’t have a scale or can’t be bothered weighing your food? I got you.

Want my complete Portion Control Guide? It’s free in my next email.

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See you next week!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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