3 Hour Diet

3-hour-diet3 Hour Diet is written by Jorge Cruise, who famous for his “8 minutes” series.

A renowned fitness trainer, Cruise has capitalized on the popularity of short workout routines.

The 3-Hour diet is a logical extension to his fitness routines, bringing in a diet regime to suit the average consumer.

Note: Sometimes the author has been erroneously called George Cruise.

Eat Every 3 Hours

The 3 Hour diet is all about meal frequency. By eating every 3 hours, blood sugar levels will be more consistent and the bodies metabolism will remain in a heightened state.

For most people this will equate to about 5 meals per day – breakfast, lunch, and dinner – with two snacks in between.

The 3-Hour diet addresses processed and fast foods – and much of the sales pitch of the book is about being able to lose weight and still eat some “junk” foods.

Food groups should always be combined – i.e. protein should be eaten with carbohydrates and fat (and fruit and vegetables where possible). Cruise recommends drinking 8 glasses of water per day.

3 Hour Diet Meal Plan

McDonalds Egg McMuffin, 1% milk & apple
Lean Cuisine Cheese cannelloni, side salad with nonfat dressing
1 small baked potato, 3oz grilled chicken, 1tsp butter, 1 cup green beans
12 M&M’sSample Snacks – Pria Double Choc bar and Nabisco 100 calorie Oreo cookie snack

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

Another example

For breakfast, a ham and cheese omelet, bread and lots of fruit.
Three hours later, a Pria bar. Three hours later, a lunch of beef enchilada, rice and a salad with regular dressing. Three hours later, a snack like fruit or a few cookies. Three hours later, dinner; salmon, rice, veggies, and three hours later, dessert, like chocolate mousse.

Diet, Exercise, and Eat Often

The principles of correct nutrition, appropriate exercise, and frequent eating are an effective strategy for losing weight. However the 3-Hour diet tries to be too popular at times. The book describes a method to pick appropriate portion sizes – rather then rigidly counting calories – but later goes on to restrict portion sizes to certain calories!

The by-line of the book also criticizes low-carb diets claiming that they do not work. This is a cheap shot as low-carb diets do work for some people (particularly those who are carbohydrate sensitive).

The 3-Hour Diet will be useful to many who are just beginning the journey of understanding nutrition and weight management – but it is only a beginning.

Many feel that the inclusion of so many processed foods is a sell-out – as healthy nutrition often includes only the most un-processed foods. Weight loss and nutrition are two separate but related issues. Fast food should always be a last-resort food – not a daily staple.

However for many people a diet like this is far more approachable than one that suddenly restricts food or calls for dramatic changes.

Program Costs

The 3 Day Diet retails for 24.95.

Available from Amazon →

3 Hours to a Better Body?

The author makes some outrageous claims – such as “burn 2 pounds of fat per week, with belly fat first”. Such a comment is completely false, as it is not possible to spot reduce body fat – it will burn off from all over the body, and is different for each person. Also, as is most weight loss diets, the body will eventually plateau – and many diets such as the 3-Hour diet seem to conveniently ignore this pattern.

The Three Hour Diet will be popular, but in the end offers very little in new science or nutrition.

See Also

The 100: The Newest Diet by Jorge Cruise

The 3 Hour Diet – How Low Carb Diets Make you Fat and Timing Makes You Thin by Jorge Cruise.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Duncan, K. H., Bacon, J. A., & Weinsier, R. L. (1983). The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and non-obese subjects. The American journal of clinical nutrition, 37(5), 763-767. link
  • Woods, S. C., Seeley, R. J., Porte, D., & Schwartz, M. W. (1998). Signals that regulate food intake and energy homeostasis. Science, 280(5368), 1378-1383. link

61 Comments or Reviews

Comments now closed
  1. kyle

    wow all you guys should get your facts straight about mcds… and regular mcmuffin minus the cheese only has 6 grams of fat and 300 calories, how is that so bad. and 12 mms really is not going to hurt u its just there so you dont get bored with your food. also sodium content should be a problem unless you dont drink enough water…..

  2. Angee

    I just started this diet last Monday and my starting weight was 288.8.Today when I weighed myself I weigh 284.8.I bought the book and it is a really good book. Thanx MR. CRUISE.

  3. saira khan

    should i try this?no!no i should not!i dont think that it will work on me.i cant eat every three hours.it’s even difficult 4 me 2 eat 3 meals.i think i’ll gain weight cuz whenever i eat more then 3 meals or even sometimes 3 meals so i feel so full n my stomach comes out!i really need help!can any1 plz tell me that y does this happens 2 me?

  4. Kimberly

    It always amazes me – the TOTAL ignorance of those who around us who haven’t got a clue !!! They see the words “McDonald’s” and “M&M” and automatically think this life change is a joke. All diets have some “freebies” and rewards. If you’d take the time to read the book and try the plan, you would find that it really does work. However, these “bashers” probably haven’t got any type of life and have nothing better to do than spread their negativity across the internet and to those around them. This plan really does work. I’ve been on it for 6 months and have lost 57 pounds. I’m going for another 23 and I’ll then be at my goal weight.

    So to those who are idiots – know the material before you show your ignorance. Get a life… on some other planet.

  5. Heather Runyan

    yes it does work! i am 5’9 and i used to weigh 185 lbs.. now i weigh 125lbs!! i did the 3 hour diet about a year ago… and the weight has stayed off because eating every 3 hours.. shrinks your stomach also.. with not over-eating.. your not stretching your stomach.. your shrinking it.. so the weight stays off as long as you dont over-eat too many times.. then your stomach will start to stretch out again.. allowing you to eat more and more.. it really does work!! 🙂

  6. Ryan

    Um, McDonald’s??? M&Ms???? McDonald’s should not be a part of any sensible diet. There are much healthier snacks, as well, than the ones you mentioned. There are SO many empty calories in this diet. I could definitely see someone losing weight on this diet, but maybe in muscle.

  7. Shenae

    For one, if youre not overweight, shut your mouth and go away, and if you are, I can say this diet is working well for me. Personally, I cannot stand the smell or taste of fast food, so I modified that form my snack list and such. Instead I do home cooked things like that. For instance, the example state a mcmuffin, well I made my own variant from home. But you can vary all you like, just remember to keep the fatty foods to a minimum, and drink tons of water. I got sick of constantly drinking just water so I added crystal light to my water bottles. And it didnt cause a weight gain. So just remember moderate exercise, and keep on this diet its GREAT.

  8. norhata daco

    hi i am 45kgs and i want to gain some weight atleast50kgs. please tell me more. thaks

  9. Andrea

    I went on the 3 hour diet about 4 years ago. I Lost 30lb’s, 3 pants sizes and 7inches from my belly! Although I still had a lot more weight to loose I did’t stick to it and gaind it all back over time. Now I have a 5 month old baby and I am back to the same weight I was the first time i started.So im giving it another shot! This diet worked well for me the first time I just hope this time I can get past the 30lb point.

  10. Lee

    Basically Jorge uses the Zone Diet and as a plus offers personal coaching and group support – for a price – on his website.

  11. Lataishia Clyde

    Also people that is a example what is listed you have to buy the book.

  12. Lataishia Clyde

    I went on the 3 hr diet 2 years ago I lost a total of 82lbs and I brought the book from Walmart with the last couple of dollars I had I gave the book to a friend and she never gave it back recently I got my internet back on so I decided to go back on. Im 5″10 and weigh 178lbs I was 260lbs and I look good! So the diet does work and the little extra I had is gone so if you dont already have that much of a waist line it does burn from the belly first. It took around 7 months to lose it and Ive never gained it back. If Mr. J. Cruise you are reading this please contact me so I CAN SHOW PICTURES AND BE IN YOUR NEXT BOOK! We need to do some commercials!

  13. KN

    Stop bashing the McDonald’s sandwich already. It is just a suggestion, you don’t have to eat it everyday or at all. Make your own breakfast sandwich.

  14. joe

    I like the diet because it’s regimented on timing and portions but flexible in what you can eat. Works better if you can walk/run for even a few minutes every day.

    Feel better and clothes aren’t as tight…but don’t come between me and my meal/snack once it’s 3 hours…

    Also kind of keep in my mind 400 calories for a meal, so I’m not carrying around special sandwiches when I go out..

    Good luck and Congrats to any who try and do something.

  15. Georgina Morales

    I am currently on the 3 hr diet long with my mom and aunts and It’s worked for us. Of course you must be active. I walk ad jog everyday(weekdays) and I loose 2 to 3 pounds a week. I really like the diet. I do try to stay away from mcdonalds and certain fast food places. I eat alote of fiber and say away from high calorie foods. I recomend this diet to anyone who loves food as much as I do and is determind to loose the weight without depriving yourself of eating. Trust me. It works!!! Im happy with it along with my family who have joined me with the 3 hr diet.

  16. Crystal

    They were just giving examples with the Mcdonalds, I dont think they are saying to eat Mcdonalds every day. And anyone who tries to eat Mcdonalds every day is a idiot! I’m sure this diet does work, Ive heard many times to have several small meals a day! just try it!!

  17. william

    DOES THIS REALLY WORK!!!! im looking 4 a diet 4 my gf and i dont think MACDONALDS egg muffins will work i mean god!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! If this diet worked 4 u ur a dxxk

  18. tc alex

    Why dont you do all diets at the same time, , eat every 3 hours, drink lots of water, eat low GI foods, cut down on carbs and fats, and stick to them for life, i dieted then when i lost weight ate like i did before i started the diet and ended up fat again, just do what i say and stick to it.

  19. Cindi

    i have been on this diet before and i rarely felt hungry. i simply spread out my meals. for example, instead of having a sandwich and a snack for lunch, i have my sandwich for lunch (and remember it takes 20 minutes for your brain to register that you’re full) then my snack 3 hours later. it makes sense since your blood sugar drops after 3 hours so you need to make sure to eat something before it does as you will end up binging. i’m not sure how much weight i lost as i didnt weigh myself but i was much slimmer and less bloated.
    tip: don’t eat absolutely anything! familiarise yourself with what is good for you and what isn’t and keep active. it is a good idea to add salad to your meal whenever you can as the water and fibre fills you up and rids your body of the toxins in your body which hold onto fat. oh and make sure you have a healthy snack in your bag wherever you go. whether you like it or not, you will eat anything when your blood sugar starts to drop, and you never know, you might learn to like it. also keep a bottle of water as that too keeps you full and a lot of the time when we feel hungry we are actually thirsty.

  20. Anonymous

    I love the concept of this diet. I’m not really dieting to lose a lot of weight but instead to start making healthier choices (and supporting my mother in her weight loss!). What I got out of this is portion control, portion control, portion control. I hate counting calories so his suggestions make sense to me without making my brain hurt! I also love the snack idea. It gives me something to look forward to every 3 hours even if it is just a handful of raisens. I have found I don’t eat as much because I don’t feel as hungry by meal time. It has really curbed the “eyes are bigger than stomach” most of us have encountered. If you are really into weightloss, this could work for you but I would think excercise would need to added more than it is emphasized in the book. (Oh! My fave breakfast – whole wheat toaster waffle w/flax seed oil and same heated up frozen berries(so they get all juicy) and one scrambled egg. Top it off with a glass of fat free milk and I’m a happy camper! Plus it takes me less than 5 minutes to make in the morning!) One more thing – I looked over the fast food options but I really try to avoid it all together. It is nice to know you have an okay option, if not necessarily the best choice, when you are thrust into a fast food situation beyond your control.

  21. Brittney

    I just think some person that owns a McDonalds made this up to ge6t more money

  22. fatima kapula

    this diet sounds interesting, but its not very clear. i mean how many calories do i eat or when do i eat it???

  23. Anonymous

    this is basially the Gi diet i have done tht b4 and it does work just b sensiable and obviously dont alway hav ethe mcds, every mornin but is gd diet me nd my mum both did it nd lost a gd stone xxxx

  24. Pennie

    I tried this diet because I was at a weight that I liked and wanted to maintain. It worked well for me. I honestly ate what I wanted and maintained. *BUT* The key was to keep my portions reasonably small, monitor the amount of fried food I was eating, not eating between the 3-hr meals, and keeping away from high-calorie drinks. I cannot say it will work for anyone else but I had positive results.

  25. jeannie

    as for all the bashers on here….if your not over weight why are you looking on a diet site????????. Good Luck to everyone who tries it.

  26. Georgina

    How can you be serious with McDonalds…
    come on give me a diet that ACTUALLY works!

  27. Jade

    Absolutely ridiculous! McDonalds!? Are you kidding? You want to lose weight, and you’re gonna eat McDonalds! Good luck with that. Lean Cuizine, tons of sodium, that’ll detoxify for sure. M&Ms? Try a freakin piece of fruit…shall I go on…pure insanity! Drink more water while you’re at it and get up off your lazy a** once in a while…

  28. Anonymous

    Jessica, maybe you should learn to spell before you diet!

  29. jankowskijanet@gmail.com

    This is kinda like what I do. Try it you might like it.

  30. sh

    I have never tried it, but i can see where this can work. When we starve ourselves the body holds onto fat longer. When the body is fed it doesnt feel that the fat is so necessary. So, eating 5 smaller meals a day increases the metabolism and helps to burn fat easier. However, if you eat FIVE HUGE MEALS a day totalling more than what you are burning then of COURSE you will put on weight. The body stores excess calories as FAT!

  31. Naji elnasser

    This diet helps you lose weight , I lost 10 KG in the first month that is 22 pounds , Its just you need to know what to eat and when to eat , and go to the gym 5 times a week , This diet will boost your metabolism to its highest , even when you are sleeping you will be burning calories since your digestive system is working , Im not a nutritionist , I just care about being fit ,and I read so many diet books email me at Elnassernaji@gmail.com and i’ll be glad to help 🙂 , best of luck

  32. Amy & Ella

    This diet WILL NOT help you loose weight. I tried this diet for 4wks and put on 6 kg’s. THANKS ALOT!!

  33. terry

    Who on earth has the time to have breakfast at McDonalds every day? And for goodness sakes, use ordinary products not fancy, unheard of kinds of cheese.

  34. Jessi

    Feel terrible…all fast food and junk food

  35. Dani

    I started the 3 hr diet 1 1/2 yrs ago. it is a life style change. You have to be ready!!! I have lost 45 lbs, gone down over 6 sizes. I eat whatever I want that is in my calorie range. Don’t knock it til you try it! I now mentor 4 others who have started their new way of life, and they will be sucessful too. I do well till dinner and sometimes I go over. I don’t beat myself up, I enjoy!!! Still losin’ 5-10 more!!!

  36. Kristine

    Might as well give it a try! If it doesn’t work for you then just stop.
    I really believe it will work though. If you can keep your metabolism up then your gonna lose more weight. Add in some excercise and make healthy choices when it comes to your food and eat every three hours. Makes sense to me!!!

  37. Mary

    This does work! You don’t have to eat McDonald’s Egg McMuffins; you can choose any 400 calorie breakfast that you want. There is nothing off-limits. If you choose healthy, unprocessed, foods, you’ll undoubtedly feel better and look better. If you excercise you’ll develop muscle definition. I’m 58 and started this about 3 weeks ago. I’m also doing the 8 Minutes in the Morning exercises. I’ve lost 6 pounds and my belly is 2 inches smaller! My clothes are looser. If I continue to lose 1.5 – 2 pounds a week I’ll be at my ideal weight by the end of the year. Finally, something that works for me!

  38. Hussler

    If you workout while following the diet you actually grow muscles….I used to have a big belly but now I have a six-pack

  39. andrea

    THIS DIET DOES WORK!!! I have tried it and I lost 38 lbs. in two mo. All you have to do is stick to it!

  40. Jill

    The people commenting are obviously oblivious to what metabolism is. The purpose of the diet is to keep up metabolism and eating every 3 hours provides energy. Therefore when you have energy you are more opt to be doing something than being a cp!

  41. Sherry

    The very idea of calling overweight people lazy and greedy is ignorant. If just cutting calories, junk food and eating healthier were easy then so many people would not be overweight. Throwing in an egg mcmuffin is just so people are not too overwelmed. The guy who created this diet was overweight. I think most of the people commenting on this board are not, never have been and cannot relate.

  42. Marion

    The so-called “fast foods” Jorge Cruise includes, I think, is great. Who is going to eat rabbit food 24/7? Every now and then I want a “treat”… so it’s nice to know I can go to McDonald’s and get something. Not everyday, but once in a while when I need to get away from the cottage cheese and salads! I have been using this diet for about 3 weeks and have lost 11.5 pounds…and I’m NEVER hungry! His book is worth the buy!

  43. Monika

    The First line says MCDONALDS. Nuff said.


  44. Norma

    This A Crazy Diet I Think you will gain more

  45. Shelley

    Yes, I have tried it and it does work, I lost 25 lbs,you need to be consistant, try to remember it is not a diet, it is a way of life. You are going to have to be committed, don’t get me wrong, if you fall off just get back on track.

  46. itworked

    i tried this diet but instead of the mcdonals mcmuffin
    i made my on homemade breakfast at home because in the morning you need more carbs so that you can get going and whatnot.
    also the dinner i had weightwatcher dinners instead.
    Besides that everything else worked out very well.it i have lost like 5 pounds in one week.but looking at my body i cant realy tell the diffrence.im sure iof you stick to it, it will all work out for you good diet seekers out there

  47. diana

    my niece and nephew swear by it, she has lost 45 punds and he has lost 30. i am not sure it will work for me but i will try.

  48. Mariam

    Is there anyone out there who has actually tried this a lost a single pound ??? I think the idea of eating small portions frequently is good, but I have my reservations when it comes to the McMuffins ..I just started this diet today but I am not eating the junk foods it recommends. I am just eating every three hours but crackers , yogurt , salad etc…

  49. parmila

    it is very good idea.

    no matter i would have to eat less and do some excercise.

    great website

  50. nora m

    I would try anything,as long as it is healthy ,come on everybody
    it does not hurt to try.

  51. NickyNin

    This Diet is ridiculous. I’m sorry but you would only lose weight on this diet if you normally calorie intake was extremely high. This ‘diet’ does not actually offer new or is even based on healthy/slow burning food. A McMuffin for breakfast!!! I believe Americans have an obesity problem due to a complete ignorance about food and nutrition. Addicted to junk food – are you serious? I’m sorry but that’s an excuse you are telling yourself so you don’t feel pressured into losing weight. I would suggest something like weight watchers, that educates you about food and allows to meet and support others in the same boat.

  52. marly

    cool, id like to try this, it seems healthy

  53. dina

    this diet sounds good to me–& what do u loose by tring it, its better than seating @ home feeling sorry for youself wathcing tv & eating more junk food. i will try it. im not obese & i do understand that some foods are addictive but ur are a grown person you control your destination & if u set your mind to it you will loose some of the weight , we have to be realistic here. not everyone was meant to be skinny. i see alot of obese people @ my work & everyday they eat out (fastfood after fast food) they dont even try, they talk about it & dont go thru it, its so sad.

  54. Gina

    I buy pecans by the one pound bag. I put the pecans in a baking pan and heat them in the oven at 300-350 degrees for 15 minutes. Let the pecans cool down before you eat them. They become crunchier as they cool. You can use the microwave oven also – depending on your microwave – it might take 4 to 5 minutes. Careful because they are very hot. I don’t add salt or oil, or any other seasoning. They are easy to munch on when you just need a small bit of help before dinner, etc.

  55. Cami

    this diet seems good, but we dont really need to think about the calories and stuff unless we’re dealing with food from McDonalds or another fatty food resturant. We should just be eating like it ses, every couple or so hours and exercise. It may not be easy for some ppl, but no pain no gain.

  56. Kerry

    We have massive obesity problems because these people are greedy and lazy. Just stop eating pies, burgers, cakes and chocolates and walk some more. Dont get me wrong, I love my junk food, I just dont eat piles of it while sitting on my butt watching TV

  57. Anonymous

    To Irina’s comment, For some people its easy to just cut things out and loose weight, but I know some people that get addicted to the sugar and chemicals in heavily processed foods. For some people who are severely obese it can be especially hard because they are exposed to large amounts of processed chemicals. If it was as easy for everyone as it was for Irina, we wouldnt have massive obesity problems. I’m sure if the people who have a hard time with it were locked up with no access to junk foods they could do it too. In todays world where there are more junk food choices then health food choices, alot of people give in to thier junk food desires, which is why people like that would benefit from a diet like this. Not every person functions the same.

  58. Kerry

    I’d ster clear of this diet, my friend tried it and acually put on 5 pounds in weight!!

  59. Mary

    I bought the book last night. Sounds interesting but confusing as to whatyou can eat. No nutrition info in the recipes, No amount of calories you are allowed toyou.

  60. irina

    Or a better diet is-Stop eating junk food and eat less than 2000 thousand calories a day. Its just food people! your not going to die if you don’t have some ice cream and pizza.

  61. jessica

    im immbarersed by my wait but this is great a three hour diet its fast and easy ill defently try it