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The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days

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"Dolvett offers a dieting trifecta: easy, effective, and friendly to cheaters. He helps trick your metabolism into cooperating with his rapid weight loss formula for success." --Mehmet Oz, M.D. Want to finally lose the weight and keep it off? Want to be able to eat the foods you love? Reaching your goals can only happen when you don't feel deprived and you continue to stay "Dolvett offers a dieting trifecta: easy, effective, and friendly to cheaters. He helps trick your metabolism into cooperating with his rapid weight loss formula for success." --Mehmet Oz, M.D. Want to finally lose the weight and keep it off? Want to be able to eat the foods you love? Reaching your goals can only happen when you don't feel deprived and you continue to stay motivated. Now, celebrity trainer and star of the hit reality series The Biggest Loser, Dolvett Quince, tells you how to do all of that and more in his revolutionary program, The 3-1-2-1 Diet. This 21-day program works by manipulating your body's natural tendency to slow its metabolic rate in response to calorie restriction. It takes a new approach to getting lean-one scientifically based on changing up food and calories to tap into your body's potential to burn fat. This unconventional plan results in greater muscle and less fat than any other diet you've ever tried. Dolvett's effective eating plan is as easy as 3-1-2-1: three days of clean eating, one day of cheating, two more days of clean eating, and one final reward meal at the end of the week. No foods are off limits and you will never feel deprived because the plan is flexible enough to fit into any lifestyle. You'll lose weight fast-10 pounds or more in just 21 days-and you won't plateau. Dolvett's simple meal plans and delicious, easy-to-prepare recipes, together with his fast and effective workouts that combine cardio and body-shaping moves, will have you back in your skinny jeans in less than three weeks!


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"Dolvett offers a dieting trifecta: easy, effective, and friendly to cheaters. He helps trick your metabolism into cooperating with his rapid weight loss formula for success." --Mehmet Oz, M.D. Want to finally lose the weight and keep it off? Want to be able to eat the foods you love? Reaching your goals can only happen when you don't feel deprived and you continue to stay "Dolvett offers a dieting trifecta: easy, effective, and friendly to cheaters. He helps trick your metabolism into cooperating with his rapid weight loss formula for success." --Mehmet Oz, M.D. Want to finally lose the weight and keep it off? Want to be able to eat the foods you love? Reaching your goals can only happen when you don't feel deprived and you continue to stay motivated. Now, celebrity trainer and star of the hit reality series The Biggest Loser, Dolvett Quince, tells you how to do all of that and more in his revolutionary program, The 3-1-2-1 Diet. This 21-day program works by manipulating your body's natural tendency to slow its metabolic rate in response to calorie restriction. It takes a new approach to getting lean-one scientifically based on changing up food and calories to tap into your body's potential to burn fat. This unconventional plan results in greater muscle and less fat than any other diet you've ever tried. Dolvett's effective eating plan is as easy as 3-1-2-1: three days of clean eating, one day of cheating, two more days of clean eating, and one final reward meal at the end of the week. No foods are off limits and you will never feel deprived because the plan is flexible enough to fit into any lifestyle. You'll lose weight fast-10 pounds or more in just 21 days-and you won't plateau. Dolvett's simple meal plans and delicious, easy-to-prepare recipes, together with his fast and effective workouts that combine cardio and body-shaping moves, will have you back in your skinny jeans in less than three weeks!

30 review for The 3-1-2-1 Diet: Eat and Cheat Your Way to Weight Loss--up to 10 Pounds in 21 Days

  1. 5 out of 5

    Shannon Daigle

    All right, so...my mom bought this book, decided she didn't want to follow the eating plan, and passed it onto me. I am a few lbs from my goal weight, so I figure I'll give it a whirl. The philosophy looks pretty standard for dieting - eat a small amount of lean proteins and lots of simply prepared veggies each meal with a few good carbs thrown in. Right now, my eating is mainly clean, whole foods, but with less restrictions on calories and fats, so the transition won't be too hard. However, if All right, so...my mom bought this book, decided she didn't want to follow the eating plan, and passed it onto me. I am a few lbs from my goal weight, so I figure I'll give it a whirl. The philosophy looks pretty standard for dieting - eat a small amount of lean proteins and lots of simply prepared veggies each meal with a few good carbs thrown in. Right now, my eating is mainly clean, whole foods, but with less restrictions on calories and fats, so the transition won't be too hard. However, if you're used to sitting down to as many processed foods and carbs as you like, whenever you like...Quince's method may come as a shock (and you may just give the book away to your daughter...ahem...MOM.) Anyway, seems like a solid dieting plan, but I'll update with results!

  2. 5 out of 5

    D Hardesty

    Tired of crazy diets and extreme ways to get fit? I sure am and I haven't even done but 1 diet/eating plan. This book provides a simple* way to develop healthy habits while still enjoying foods you love. It's important to remember to do any diet/eating plan/exercise regimen one baby step at a time and only under doctor's clearance. Some features of this book that were extremely helpful were simple diets without special foods that you had to search high and low for, exercises with picture demonst Tired of crazy diets and extreme ways to get fit? I sure am and I haven't even done but 1 diet/eating plan. This book provides a simple* way to develop healthy habits while still enjoying foods you love. It's important to remember to do any diet/eating plan/exercise regimen one baby step at a time and only under doctor's clearance. Some features of this book that were extremely helpful were simple diets without special foods that you had to search high and low for, exercises with picture demonstrations, and many worksheets/ data keeping pages. Dolvett also helps you learn things about certain foods or your body. This is not just an 'instruction manual' on how to get fit. It's about changing your lifestyle to fit your daily life and still get the results you want.

  3. 4 out of 5

    Amanda

    Easy to read and understand (if you can understand Dolvett on The Biggest Loser, you can understand everything in this book). Everything makes sense, and seems much more appealing than most other diets I've seen. Can't wait to get started! Easy to read and understand (if you can understand Dolvett on The Biggest Loser, you can understand everything in this book). Everything makes sense, and seems much more appealing than most other diets I've seen. Can't wait to get started!

  4. 5 out of 5

    Melissa (LifeFullyBooked)

    What I like: This allows for "cheat" days, so a person could be less likely to give up. The weight loss definitely does happen. What I don't like: 48 minutes per day of exercise is pretty easy for a Biggest Loser contestant, but for normal people with normal lives, that it not something a person can easily work in daily. It's somewhat do-able, but still is a bit much. Also, I don't really love the idea of a "diet" in general that makes you need to have cheat days. Changing your lifestyle is easie What I like: This allows for "cheat" days, so a person could be less likely to give up. The weight loss definitely does happen. What I don't like: 48 minutes per day of exercise is pretty easy for a Biggest Loser contestant, but for normal people with normal lives, that it not something a person can easily work in daily. It's somewhat do-able, but still is a bit much. Also, I don't really love the idea of a "diet" in general that makes you need to have cheat days. Changing your lifestyle is easier to incorporate those things on occasion rather than a cheat mindset.

  5. 5 out of 5

    Adrienna

    I have read numerous books to help me with weight loss and changing my lifestyle that is best suited for me, and my body. So far, I am pleased to read the introduction, and Dolvett Quince even shared his past life and why he got fit and changed his image for acceptance due to emotional abuse. However, I am pleased to see his success from mess. I finally was able to determine that I am really "large frame" by just measuring my wrist (under the wrist bone). He recommends the clean eating, with a co I have read numerous books to help me with weight loss and changing my lifestyle that is best suited for me, and my body. So far, I am pleased to read the introduction, and Dolvett Quince even shared his past life and why he got fit and changed his image for acceptance due to emotional abuse. However, I am pleased to see his success from mess. I finally was able to determine that I am really "large frame" by just measuring my wrist (under the wrist bone). He recommends the clean eating, with a couple cheat days out of the week. I believe it is just eating more calories, not necessarily downing a bag of sweets or junk food or fast food. After just reading the first couple of chapters, too much to write notes, and had to order my own copy to highlight and make notes of with tabs to go back to the pages of interest and helpful knowledge and insight! (I happen to be a detoxing fast, so will see how I can implement this diet in my lifestyle overall). Being on this fast, this week, eating only vegetables and fruits and fluids (blends, V8 splash, gatorade drinks), I am super-hype and energized like I am an 8 year old. So I do up to 60-75 minute workouts (combo of dancing, walking, exercise DVDs). Now it makes me want to eat less meat and more raw or vegetarian meals, juicing, and smoothies! (I do see the sugar content can be high after eating a couple fruits, but wow, how I feel is tremendously good. I was sluggish two months ago and wondered why, what I was eating and probably so much toxic buildups in my body). I know it has been difficult for the last 15-16 years of my life to lose weight, but back in 1996-1998 I was able to lose weight; however I followed religiously and strictly on a T-Lite diet and took pills. I do not like to follow rigid diets or pills anymore since I do have a sensitive stomach. I was stronger then when I was in my early twenties. Now closer to 40 years old, I need to find solutions for my body and get back to my ideal weight of 131 (but was a teen then and an athlete/dancer, and always walked as transportation and had a job always on my feet). This book was so resourceful and helpful, I had to purchase my own copy. I also got 3 of the Biggest Loser DVDs (after checking out a few at the library). I love 8 minutes blasts one! Now will try the latest one: cardio crush soon. I also have the at-home challenge one. Since this year has started, I already saw 4 lbs weight loss just doing DVD workouts from 30-75 minutes and changing diet before reading the book. So will put this book to the test on Feb. 1st. The downfall for this book (personal viewpoint): no corn, soy products or soy milk, or fast food, which he justifies why we shouldn't eat these foods under his "absolute" no's! I was going to leave fast food alone but to avoid them entirely is harder unless I can find raw or vegetarian, healthy guru restaurants or places. However, I do make healthier choices with Chinese food such as Panda Express, eating vegetable egg foo young, and Subway as some choices. At McDonalds, I review the calorie count and dietary labels online and go for the grilled chicken wrap most of the time but their fries are the best with no salt. I stopped eating fast food for like 2-3 years and didn't see any weight loss results. This is a start but think it is more than just eliminating these spots but I agree that it is killing us! Another downfall to some is the calorie count for women, where we only eat on clean days about 1100-1300 calories as for cheat days about 1500-1510 calories. Most people want to eat at least 1500 calories on a regular up to 1800 calories. (Towards the end of the book, he did offer a 7-day plan of 1600 calories for women and 1800 calories for men, up to 1800-2000 calories on cheat days!) But while on this detoxing with fruits and vegetables mainly, I still do about 1100 to 1300 calories. Exercise isn't a problem anymore for me. I had to start at 20-25 minutes, but in a month, up to 75 minutes. I do 4 days a week, hopefully can get up to 5-6 days again. *I also have a serious crush with this biggest loser celebrity trainer, Dolvett Quince too. He took photos in the book of him doing the workouts/exercises, which is a PLUS for me. Leisure read, 2014. Later I had to purchase my own copy (Jan. 2014) and will follow 3-1-2-1 diet as a regular lifestyle and keep track how I feel, look, and the woman I will become over time (starting Feb 9, 2014). Adrienna Turner, author of The Day Begins with Christ www.dream4more.org

  6. 4 out of 5

    Kendra

    Its a pretty straight foward diet. Basically allowing you 2 cheat days a week- this is done so your body isn't deprived of anything. The clean eating menu sounds doable- and I pretty much only eat stuff off of that anyways, but the thing that scares me is they only net 1200 calories, if that! Ummm, that sounds like starvation, especially if you are expected to work out for 48 minutes every day! I enjoyed the recipies given, and it was interseting to read a bit more about Dolvett's life prior to T Its a pretty straight foward diet. Basically allowing you 2 cheat days a week- this is done so your body isn't deprived of anything. The clean eating menu sounds doable- and I pretty much only eat stuff off of that anyways, but the thing that scares me is they only net 1200 calories, if that! Ummm, that sounds like starvation, especially if you are expected to work out for 48 minutes every day! I enjoyed the recipies given, and it was interseting to read a bit more about Dolvett's life prior to The Biggest Loser.

  7. 4 out of 5

    Kate

    Easy and super informative read. Was a perfect health and wellness read at a time when I was looking for extra motivation and new workout ideas. Interesting how much it really does resemble the weight watchers plan that I follow.... just is presented in a totally different way. Awesome protein shake recipes!

  8. 5 out of 5

    Elizabeth Jackson

    Great workout you can do at home with a few hand weights. I liked that his plan relied on a timer during workouts, versus counting reps and sets. I was a little disapointed with the "cheat" days. To me, they aren't really cheat days. But, overall a simple diet and work-out plan to follow. And, I found some new motivational pieces that other diet books have not offered. Great workout you can do at home with a few hand weights. I liked that his plan relied on a timer during workouts, versus counting reps and sets. I was a little disapointed with the "cheat" days. To me, they aren't really cheat days. But, overall a simple diet and work-out plan to follow. And, I found some new motivational pieces that other diet books have not offered.

  9. 4 out of 5

    Sara

    Dolvett is so awesome that I now have this book on my Kindle and on my nightstand, and I'm sure I'm going to have that body he's promising me in three weeks too! enough said! Dolvett is so awesome that I now have this book on my Kindle and on my nightstand, and I'm sure I'm going to have that body he's promising me in three weeks too! enough said!

  10. 5 out of 5

    D Miller

    Great advice I found this book to be an excellent source of information. It's simple dvice, that I think anyone could follow, and be happy with their results. Great advice I found this book to be an excellent source of information. It's simple dvice, that I think anyone could follow, and be happy with their results.

  11. 4 out of 5

    Glasgowgal

    Healthy eating ideas and useful weight loss tips.

  12. 5 out of 5

    Karen

    GREAT!! Very realistic ideas for weight loss and getting healthy.

  13. 5 out of 5

    Andria Liesse

    Sensible approach. Nothing particularly new, but I like how it is presented and believe it is all very doable and very livable. We will see...

  14. 5 out of 5

    Brandie

    The menu suggestions don't thrill me but I learned quite a lot from the rest of the book. The menu suggestions don't thrill me but I learned quite a lot from the rest of the book.

  15. 5 out of 5

    Tyra-faith

    This review has been hidden because it contains spoilers. To view it, click here. really good. it helped

  16. 5 out of 5

    Barbara

    Practical diet--with a different approach. It's mapped out now if only I could get someone to buy the food and make it. Practical diet--with a different approach. It's mapped out now if only I could get someone to buy the food and make it.

  17. 4 out of 5

    Alison Fanner

    i like Dolvette, that's why i got it. good tips and info. menu might be a little too ambitious for me i like Dolvette, that's why i got it. good tips and info. menu might be a little too ambitious for me

  18. 5 out of 5

    Margo

    ok...so I have only read through it. :/ I want to buy this to be able to really work through it. :) update: 7.20.14 Bought the book today!

  19. 4 out of 5

    Kendra

  20. 5 out of 5

    Erin Bradshaw Settevendemio

  21. 5 out of 5

    Leslie

  22. 4 out of 5

    Shelley

  23. 4 out of 5

    Shauna

  24. 4 out of 5

    Vicki VanArsdale

  25. 4 out of 5

    Omar El Mansouri

  26. 4 out of 5

    Katherine O Walker

  27. 5 out of 5

    Lucía Plata-McMahon

  28. 5 out of 5

    Sue

  29. 5 out of 5

    Melissa

  30. 5 out of 5

    Melissa S Myers

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