حمية الـ 3 ساعات

by Jorge Cruise

هذا الكتاب سيساعدك بلا أدنى شك على فقدان الوزن والمحافظة عليه , كيف تجعلك حميات الكربوهيدرات الأقل بدينا ويجعلك التوقيت رشيقا , توقف عن الشعور بالجوع , توقف عن حرمان نفسك, إبدأ بفقد دهون بطنك أولا , افقد 2 رطل كل أسبوع .

لم تنفع معك حميات الكربوهيدرات المنخفضة ؟ حسنا , أنت لست وحدك , إن الحميات المبتدعة , وخصوصا حميات الكربوهيدرات المنخفضة , لاتنجح على المدى الطويل , فقط انظر إلى الامر من الناحية العلمية , إن هذه " الخطط " المبتدعة عادة ما تؤدى بك إلى السمنة بدلا من فقد الدهون , لماذا ؟ لأنها تسبب فى فقدك للعضلة النحيفة وبالغة القيمة الخاصة بحرق الدهون , وهذا يبطئ من عمليات الأيض فى جسمك ويسرع من اكتسابك للوزن , ولكن مع حمية الـ 3 ساعات , ستفقد رطلين كل أسبوع , وستبدأ بفقد دهون البطن أولا .

Genres: Nonfiction, Health, Diets, Self Help

334 pages

First published March 28, 2005

About the author

Jorge Cruise is a Mexican author, fitness trainer and proponent of intermittent fasting and low-carbohydrate dieting. He is the author of The Cruise Control Diet (2019) as well as books on The New York Times bestseller list: The 100 (2013), The Belly Fat Cure (2010), Body at Home (2009), The 12-Second Sequence (2009), The 3-Hour Diet (2006), and 8 Minutes in the Morning (2002).

Reviews

[Carolyn F. · Rating 4 out of 5]

What I mostly gleaned from this is to eat every 3 hours only. Meal, snack, meal, snack, meal, snack. But the last snack of the day has to be 3 hours before bedtime. I'm not really changing what I'm eating I'm just eating every 3 hours and even with this I'm getting my weight back down. I had lost a bunch of weight when I stopped watching TV but I've slowly been watching TV again and my weight has been creeping up. When I watch TV, I snack pretty much non-stop. Not when I read though, just watching TV. It helps to say to myself, "Carolyn, you can have a snack in just another 1-1/2 hrs, so cool it." Also, making myself eat every 3 hours helps too. I eat breakfast and then 3 hrs later I think I'm not hungry but I make myself eat a snack. Then when lunch comes, I'm pretty full still and I have not problem eating how he says - protein size of a pack of cards, carbs size of a Rubik cube and vegetables size of 3 DVD cases or 1 piece of fruit. I'm not a huge vegetable eater unless it's dinner time but making myself eat a piece of fruit is really good for me.

I like that I'm not depriving myself or that I'm not starving. So I'd recommend this book for you dieters or people who want to change your eating habits out there.

[Chelsea · Rating 3 out of 5]

This book emphasizes eating every 3 hours. This is because after 3 hours your body goes into starvation mode and takes lean muscle tissue for energy instead of fat. It also has a plan to eat 400 calories for 3 meals, and 100 for 2 snacks, and 50 for a treat at the end of the day. No food is off limits! He suggested to eat the "3 hour plate" which consists of half the plate of vegetables (fruit for breakfast) the equivalent of 3 DVD cases. One fourth the plate of carbohydrates the equivalent of a Rubik's cube, and the other fourth of the plate with protein the equivalent of a deck of cards. By using this system he says you'll lose 2 pounds every week. Very informative and convincing.

[Stacey James · Rating 3 out of 5]

A quick read. Principles in this book are aligned with the Medifast and Optivia 5 & 1 plans. The practice is to fuel your metabolism and keep insulin levels stable by eating small meals every 3 hours. It's sustainable weight loss with a lot less hunger.

[Ashley · Rating 3 out of 5]

Interesting concept of timing your eating to lose weight. Not sure if it will work. The example snacks he gives are not nutritious (Oreo 100 calorie packs, etc).

[J · Rating 3 out of 5]

Interesting, but I will think about the principle behind it and work with it.

[Dana · Rating 3 out of 5]

This is an interesting idea, but I'm not sure it would be for me. I've tried eating small meals every three hours, but didn't have as much success as this book leads a person to believe they should.

[Aimee · Rating 2 out of 5]

I tried reading this book in preparation for the Biggest Loser contest at work, but unfortunately the diet requirements are not practical for me because of my work schedule. The premise of eating a balanced meal or snack every three hours over the course of a day is a good one because you never get really hungry and your body doesn't go into "starvation mode" so your body never cannabalizes muscle tissue for calories, BUT there is a lot of prep work. The prep work involves knowing exactly what you'll be eating at every meal and snack time every day of the week. The book is also geared to people who weigh over 150 pounds and are over 5'3"; there are brief paragraphs on how to adapt the diet to someone smaller, but that's it. I copied out the 100 calories snack suggestions and the size proportions charts(i.e. your fist is so many ounces).

[Erica · Rating 4 out of 5]

Read this one awhile ago never marked it but I do really like Jorge Cruise I stuck to his plan once and it was very beneficial he keeps it real and do-able. You just need to stick with it it's like anything else I know to be true I'm guilty of faltering but to continue to be healthy you have to stick with a healthy lifestyle. I might not be much of a credited critic for health books but I would recommend this for those who can't do those extreme diets. I believe, for most people, that even those who can do those extreme diets that restrict you from certain things typically end up back where they started eventually.

[Crystal · Rating 1 out of 5]

okay.. so i found this book boring..

all it did was repeat itself over and over again about eating every three hours. which IS a good idea & highly beneficial. i understand that it repeated itself to drill it into people's heads.. but its literally all that i learned.

i LOVE that it gave a list of ideas for snacks & even fast food choices.

[Cathleen · Rating 3 out of 5]

This book was interesting and informative. I just wish that when an author decides to write about an eating lifestyle that they didn't spend so much time with all the medical/technical stuff. I skimmed through so many pages until I actually found what Jorge Cruise had to say about carbs and how and what to eat to change your eating lifestyle so you can become more healthy.

[Dan Bell · Rating 2 out of 5]

Sounds like a reasonable plan. Although if you are considering something like this you might as well look into TSFL/Optavia. It's basically the same plan, just more streamlined and goof-proof.

http://vision.tsfl.com

[trixie kennedy · Rating 5 out of 5]

My boss wrote this book and he's a genius.

[Robin]

Didn't rate it. Great ideas and quite educational about becoming healthy. I'd like to implement the habits in to my eating regimes. He did do a lot of self promoting though-got a little tiring.

[Mckinley · Rating 2 out of 5]

More of his stuff. 3 menu lines for meat eaters, carb fans, and vegetarians.

[Rose · Rating 4 out of 5]

Makes sense; I'll give it a goodgo!

[Sandra Lewis · Rating 5 out of 5]

This is the best book i have read to control my eating habits. Would tell anyone to read this book.

[Julia · Rating 5 out of 5]

This really worked for me!! Helps keep blood sugar leveled

[Denise · Rating 4 out of 5]

Logical and motivational with a lot of success stories. Provides frozen food and restaurant choices, but more recipes would have been nice. Also contains a 28-day journal for accountability.

[Karla · Rating 3 out of 5]

This book has good information. I was not really interested in doing a 28 day program, but wanted to hear more about this type of approach. I really enjoy reading solid research. I like Jorge Cruise and liked his "8 mintutes" in the morning book.

[Bobbie · Rating 4 out of 5]

As a retired nurse, I had heard much of this information already and it does sound medically correct to me. It reminds me of a special diet for hypoglycemia that was used years ago when I worked on a medical unit, which stressed small meals eaten throughout the day rather than 3 large meals. The focus is on eating every 3 hours and not allowing yourself to get too hungry, which keeps your blood sugar steady, although the author did not put it in those terms. His focus is in increasing metabolism and preventing the body from going into fat storing mode. He also includes lists of foods and portions which are helpful. The calorie count is quite low to promote weight loss, but by eating frequently hunger should be kept at a minimum. He also focuses on eating a balanced diet from all three food groups, Protein, Carbs and Fats and no foods are off limits. I like that there is a lot of leeway on what can be eaten as long as you stay within certain guidelines, even listing some fast food options.