The Dolvett Quince 3-1-2-1 Diet

Dolvett Quince is a fitness and diet guru. You might recognize him from the TV show “The Biggest Loser” where he has led his team to weight-loss greatness four seasons in a row. He believes that weight loss isn’t complicated and recently touted his plan on the Dr. Oz show. Here is how he says you can lose two dress sizes in three weeks.

Losing weight is all about burning more calories than you eat. That is simple in theory and excruciating in practice. Dolvett Quince recommends that you focus on reducing your portion size rather than restricting your variety of food. Sure, you should avoid high fat foods, for example, but there’s no reason to go cold turkey on everything that tastes delicious.

The Dolvett Quince diet plan DOES involve counting calories, but in an interesting way. You jump between “skinny days” and “cheat days” to keep you from losing your motivation while your body avoids shifting in the dreaded starvation mode.

This calorie variation Quince calls his “3-1-2-1” formula. That means eating a low-calorie diet (about 1,500 calories) for three days, then having one cheat day (about 1,700 calories) followed by two more low-calorie days, then another cheat day. Then you repeat this cycle two more weeks. You lose weight pretty effectively during the skinny days and your body doesn't settle into a “make each calorie count” mode because of the interspersed cheat days. Sounds good, right?

Dolvett Quince is a big fan of food combinations, too. Pair a fruit and a protein, or a mono-unsaturated fat and a high-fiber food. For Dr. Oz he suggested a sliced apple with peanut butter for a great light lunch or mid-afternoon snack. Smaller meals, eaten more often, can keep cravings at bay while limiting your glucose/insulin swings. This prevents unnecessary storage of glucose into fat cells. Success!

Mr. Quince has two suggestions for fighting bloat; that nasty swelling around the tummy. First, he suggests adding dandelions to the diet. They make a nice salad or a warming tea. Either way, the dandelions will fight bloat. He also recommends coconut water. Water is important during any diet, so just substitute some coconut water (nearly every grocer carries some) for your normal water. Boom, your skinny belly returns!

No “Biggest Loser” coach can recommend weight loss that doesn't involve exercise. Dolvett Quince is no exception. You can see his quick and easy workout routine on the Dr. Oz site here.

Give this quick and easy diet a try! You might not become the biggest loser, but losing weight is a wonderful consolation prize!