The 3 3 3 rule for weight loss is a rule that primarily focuses on meal planning with 3 proteins, 3 fats and 3 carbs in rotation to simply your nutrition tracking and also ensure you get adequate nutrient intake.
The 3 3 3 rule for weight loss can also refer to a weight loss workout structure which is 3 days/week, 3 exercises, 3 sets for consistency to build strength, which are both designed to reduce overwhelm and build habits for sustainable weight loss and is often used as a beginner friendly start to fitness/dieting.
To use the 3 3 3 nutrient based weight loss rule, choose 3 proteins, such as chicken, fish, eggs, lean beef, tofu, Greek Yogurt, etc.
Then choose 3 fats such as olive oil, seeds, nuts or avocados.
And then choose 3 carbohydrates like sweet potatoes, oats, brown rice, veggies or fruits.
For the workout based 3 3 3 rule for weight loss, you should dedicate 3 days a week to structured workouts.
Then pick 3 compound movements like Rows, Push Ups or Squats and then do 3 sets of each exercise.
Foods you can eat for weight loss are peanuts, berries and foods that contain protein, fiber, veggies, fruits and whole grain foods.
These foods help you stay full on less calories.
Some of these good foods to eat for weight loss are leafy greens, oats, low fat dairy, Yogurt, berries, blueberries, bananas, apples, beans, fish and eggs.
Carrots, broccoli and other leafy greens are all good to eat for weight loss and the key is to involve filling half your plate with vegetables and choose lean proteins, and opt for whole grain carbs and control your portions to create a calorie deficit.
The best snack for weight loss are Greek Yogurt with berries.
Snacks that are high in protein and fiber, are the best snacks for weight loss as they help to promote satiety and fullness.
Greek Yogurt with berries is one of those snacks that are high in protein and high in fiber.
Other snacks that are also high in protein and are good for weight loss include hard boiled eggs, Edamame or roasted chickpeas, mini cheese packs or cheese with whole grain crackers.
Greek yogurt with berries are rich in protein and are also very filling and provide antioxidants to the body.
Hard boiled eggs are a good and simple, portable and protein packed choice of snack that is great for weight loss as they also can suppress your hunger.
Edamame and roasted chickpeas are great plant based foods that are rich in protein and fiber and are also great for weight loss.
And mini cheese packs and cheese with whole grain crackers provide you with protein as well as calcium and helps you feel satisfied.
And great snacks that are high in fiber and are great weight loss snacks include, apple slices with peanut butter, veggies and hummus, air popped popcorn and whole fruits.
Whole fruits that are great snacks for weight loss include pears, clementines, which are easy to carry and pack and they provide natural sweetness as well as fiber.
Air popped popcorn is a low calorie, high fiber snack that is great for weight loss as it provides volume and can help curb cravings for other foods.
Veggies and hummus such as celery, carrots and bell peppers provide fiber and protein to keep you full and aid in weight loss.
And apple slices with peanut butter are great for weight loss as the fiber from the apples and the protein from the peanut butter make a satisfying, portion controlled snack.