The 3-Hour Diet

WebMD Live Events Transcript

Weight loss and fitness guru Jorge Cruise claims that it matters when you eat, not what you eat. We chatted with Cruise about his new book, The 3-Hour Diet: How Low-Carb Diets Make You Fat and Timing Makes You Thin on May 10, 2005.

The opinions expressed herein are the guests' alone and have not been reviewed by a WebMD physician. If you have questions about your health, you should consult your personal physician. This event is meant for informational purposes only.

Welcome to WebMD Live, Jorge. Thank you for joining us today.

Thank you for having me.

The subtitle of your new book is How Low-Carb Diets Make You Fat and Timing Makes You Thin . How do low-carb diets make you fat?

With the 3-Hour Diet book, what I have done for the last two and a half years is investigate every diet known to man. This has been a passion of mine for over ten years because I was overweight as a child. What I discovered is the majority of Americans currently have failed at losing weight long term. The number of low-carb diet books had increased -- from South Beach to Atkins, etc. You go down any grocery store isle and you even see the South Beach diet products now by Kraft out there -- it's everywhere. And yet, the obesity rates continue to go up. I have quite a following at my web site, and these people are asking for advice. The one thing they want to know is how they can lose weight without failing. This forced me to look at low-carb diets particularly first and then all the other fad diets.

We'll start with low-carb diets; they have an effect that is very difficult on the body. They cause your body to lose due to ketosis. They cause you to lose lean muscle tissue and lean muscle is your metabolism, your resting metabolism. So the key on a low-carb diet, obviously, is to drop a lot of weight quickly and you do. If anyone asked me if you can lose weight quickly on a low-carb diet, I would absolutely say yes -- you can lose it fast .

My plan was compared to the Atkins plan on Dateline NBC about two years ago. The person on Atkins lost the weight faster but at the end of the results the person who had been on Atkins had regained the fastest. The gal that I helped kept it off and lost 20 more pounds. It was interesting to see that on television. That is the number one reason; low-carb diets cause your body to go into ketosis which causes the body to lose approximately 25% of the weight loss from muscle. So if you lose four pounds of weight on a low-carb diet one of those pounds is muscle. And if you lose one pound of muscle, you, decelerate your metabolism by 50 calories a day, meaning that you burn 50 calories less a day. Most people lost five, six, 10 pounds of muscle from dieting back and forth and that's very dangerous.

That is really the core message that catches a lot of people's eye with the 3-Hour Diet? because a lot of times there aren't too many books that will tell you the truth or give you the research. Does it work, yes, but at what expense? That's the challenge with low-carb diets.

What's interesting with my clients is that a lot of them are on a low-carb diet originally before they work with me. They only may eat usually one meal a day -- dinner. Dinner is usually high protein, low-carb. They will skip breakfast, they skip snacks and they skip lunch. If they skip those meals, unfortunately the body goes into a starvation mode. That is the second most popular diet plan for a lot of people who are overweight -- starving, just not eating. They think they are fat and they don't want to eat. They think they can tough it out in the morning and they stop eating. When you stop eating for more than three hours and 15 to 20 minutes, from what the science shows, the body literally flips a switch on.

"So, by eating every three hours you lower belly fat, you burn two pounds a week and you prevent muscle loss, which keeps your metabolism active. Then you constantly reset the metabolism so you're constantly burning fat."

Is that the "starvation protection mechanism" that you talk about?

That's it. When the switch gets flipped on, this is called the starvation protection mechanism (SPM). This SPM has been literally designed through thousands of years of being a human race. In the past, food wasn't readily available and so your body had to preserve the most precious caloric tissue on the body, which for good or for bad, is fat. Your body is designed to store fat and burn muscle when it goes into starvation mode, which is the opposite if you want to stay slim and trim.

So when that switch is flipped on, when you go more than approximately three hours and 20 minutes without eating, this alarm goes off and the body says "I'm not getting enough food. All right, what am I going to do?" What your body is going to do is precisely what the research shows -- it burns approximately 50 percent of the calories that it needs from muscle. So, actually it's worse than the Atkins plan.

How does eating every 3 hours help you lose weight?

That's the magic -- eating every three hours does a few things:

First, it removes the starvation protection mechanism -- in better words; it turns it off . When the starvation protection mechanism is off, you don't burn muscle, you just burn fat. That's critical.

Second thing that happens -- you lower cortisol levels. Cortisol is the stress hormone that comes from not eating and putting your body in the stress mode with starvation. When you lower cortisol you burn belly fat first. That's brilliant for people that need to lose weight because belly fat is the most dangerous and the most unattractive fat you can have; it sits there and is bothersome.

That's another thing, when you eat every three hours it teaches your body to constantly reset its metabolism. It is almost like a workout for the body every time you eat these meals. There are no bad foods on my plan, just bad portions, I just teach the right portion at the right times. It literally gives your body an eating workout; where your body then is constantly consuming what you need it to consume -- fat. It's working out and revving the metabolism and that's a great thing -- most people aren't aware of that, they don't realize. Now obviously if you sit down and eat the whole house, that's going to stop it up. It's like putting too much gas in the car, it just breaks it down, it's not necessary. Unlike a car, it actually overspills. Your body will just expand and absorb it and try to work with it. You don't want to do that.

So, by eating every three hours you lower belly fat, you burn two pounds a week and you prevent muscle loss, which keeps your metabolism active. Then you constantly reset the metabolism so you're constantly burning fat. That's the beauty of what it does, and because there are no bad foods, it brings back the joy of eating.

Why does it burn belly fat first?

That's a great question. On page 58 of my book I talk about this. In the New England journal of medicine, they published a study. In the study they specifically showed that eating every three hours reduced the stress hormone called cortisol. That's why belly fat goes down -- the reduction in cortisol. When you have high levels of this cortisol hormone, it's closely associated to abdominal fat. In this study it was shown that in as little as two weeks, individuals who ate frequent small meals, as opposed to three large meals, containing the same amount of calories, just breaking them down over time, over six meals versus three, they were able to reduce cortisol levels by more than 17%. That was just in the first two weeks -- it was wonderful. When you do this long term, the body gets efficient at staying low in cortisol level and that's what you want. That the how you stay slim and trim; with belly fat especially, it's all about removing the stress hormone cortisol.

Your diet calls for eating a blend of carbs, fats and proteins "in the right portions" every three hours. What are the right portions?

Portions are very important, as well as timing. With the 3-Hour Diet? you'll learn the two keys of timing or what I call Visual Timing?. This allows you to eat anything you want -- all of your favorite foods -- while making sure that you don't forget to eat every 3 hours. It's actually the essence of the 3-Hour Diet? plan. It's all about creating an automatic eating schedule of when and what and how much to eat.

  1. The 3-Hour Timeline? - There is a section in the book that has a 28-day planner with a timeline to help you stay visually organized with what time you're supposed to eat.
  2. The 3-Hour Plate? - What I don't believe is counting calories. I don't believe in counting points like Weight Watchers. I don't believe in counting carbs. It doesn't work, the reason being, it's not practical. It's too much work. People just won't do it. Just like people know they should balance their check books, but they don't. What I had to create was the simplest system to know how much to eat -- knowing the ideal portion. If you have the book, this is on page 87; it's called the 3-Hour Plate?. This plate is designed to visually, in just seconds, give you a template if you will, for your mind, to know exactly how much to eat. It shows you precisely what you need to do, for breakfast, lunch, or dinner.

That is the magic of this plan -- it's all about keeping it simple and realistic so you can do it long term. If you can't do it long term, you're not going to do it. That's the challenge.

Can you describe the contents of this plate?

Visualize a nine-inch plate. On this plate there are four main items:

  • A Rubik's cube which represents how much carbohydrate you should have at each breakfast, lunch and dinner -- very simple.
  • A deck of playing cards which represents the portion of protein you should have with each meal. Approximately three ounces of some sort of protein; whether it's dairy (cheese to eggs), meat, fish, chicken -- whatever you want.
  • A water bottle cap represents the amount of fat. It's just slightly over a teaspoon of fat. It could be butter, olive oil, flaxseed oil or dressing -- whatever you want.
  • Three DVD cases as one unit. These cases represent how much fruits or vegetables you should have at each meal.

That is the 3-Hour Plate?. By looking on page 87 of my book, people can look at it and they instantly get it.

On page 133 of the book I have the actual plan laid out with the plate. This creates the time line -- that first secret. Then it automatically keeps you eating every three hours without having to think other than to glance at the sheet of paper. You don't have to think when to eat because the time line keeps you organized. You don't have to think about how much to eat because the picture tells you instantly what to do.

Then in case people are a little too busy, I include in the book, list after list of fast food items people can eat from MacDonald's, Taco Bell, Kentucky Fried Chicken and Subway (it goes on and on). I list frozen meals that are balanced and fit the portion system and restaurants including Coco's, Denny's, Olive Garden, Red Lobster, etc. Nothing is off limits -- that's the beauty of this plan.

With the 3-Hour Plate?, I force people, breakfast, lunch, dinner, to not remove any of what we call macronutrients. You must indulge and never ban foods. You are not allowed to ban any one macronutrient at any main meal.

Breakfast comes first at 7:00 a.m. Three hours later at 10:00 a.m. would be a snack, then three hours later lunch, then three hours later a snack, three hours later dinner, followed by a treat that can be had with dinner or separately. The meals are all following the 3-Hour Plate? system, they are all balanced meals and all have approximately 400 calories -- without having to count them. I have done all the portioning for you with the Visual Timing?. It's very simple.

Those two snacks in the middle of the day are approximately 100 calories each. My favorite snack is the Nabisco Snack Packs -- they are portioned exactly to 100 calories, they contain no trans fats, they are healthy and delicious. My favorite of all is the Chips Ahoy!®.

Then you end each day with a treat. All treats are 50 calories. I'm very partial to Hershey's Reese's® Peanut Butter Cups -- the minis. I recommend to all my clients that they end their day with one. What this does is gives you the ability to prevent binging from lack of indulgence. Almost all of my clients are women, and I've never met a woman who doesn't like chocolate -- or a guy actually. This treat gives them the ability to enjoy the end of the day.

"There is one caveat that everyone needs to know: If someone is over 200 pounds, then they must eat more. I have a special formula for that in the book on page 85. I explain how you don't change the meals, you double the snacks, maybe triple or more depending how heavy you are."

So the amounts on that 9 inch plate should be eaten every 3 hours?

No, no, no. That's only breakfast, lunch, dinner.

What you do for breakfast is eat that way at, say, 7:00 a.m. Three hours later (10:00 a.m.) you have a 100-calorie snack, and you do not use the plate. The snacks do not have to be balanced at all. I have a list of 100-calorie snacks in my book. Anything that's a hundred calories -- from a Pria® bar (they are only 110 calories which is close enough) to a piece of fruit, or a precise 100- calorie Snack Pack by Nabisco, string cheese, yogurt, etc. -- a 100-calorie snack. Then three hours later (1:00 p.m. as per my example) is lunch. You use the plate again at lunch, then three hours later (4:00 p.m.) you have another snack (100 calories). Three hours after that snack (7:00 p.m.) is when you eat dinner.

The question that often comes up is: "Does it have to be exactly every three hours?" The answer is, ideally, yes, but if they can do it every three hours within ten or 15 minutes that's OK. It doesn't have to be exactly three hours. Remember, after three hours and approximately 20 minutes, the starvation protection mechanism turns on. That's the motivation.

You end the day with a treat. You can have it with dinner or you can save it for three hours after dinner if you're going to be up late. You can eat it within ten minutes of dinner. Just end the day with something sweet. That's a 50-calorie type of treat.

The plan is approximately 1450 calories -- without having to count a single calorie because I have done all the counting, and without having to weigh food or count points because all you're doing is using a visual system,.

There is one caveat that everyone needs to know: If someone is over 200 pounds, then they must eat more. I have a special formula for that in the book on page 85. I explain how you don't change the meals, you double the snacks, maybe triple or more depending how heavy you are. You actually get to eat more if you're over 200 pounds because you end up doubling snacks. You triple snacks if you're over 250 pounds and quadruple if you're over 300 pounds.

For the ladies who are under 5 feet 3 inches tall and weigh less than 150 pounds, I have my slash-modification for the plan. They actually have to eat a little less because they are so petite. If they are that petite I take breakfast and cut it in half. So the plan is at 1250 calories for the petite gals out there that are 5 feet 3 inches or shorter, and weigh 140 pounds and yet would like to weigh 110 pounds, and that would be possible if they are petite.

What I'm trying to say to everyone is that this plan is customized to everyone's size. If you're a bigger person, you won't go hungry and if you're a smaller person, you won't be stuffed either.

It seems like this plan does not really allow you to eat the recommended amounts of fruits and veggies. How do I fit all of them in?

Does not let you eat enough fruits and vegetables? There must be a misunderstanding. Remember, the 3-Hour Plate? is comprised of a Rubik's cube for the carbs, a deck of cards for the protein, a little bottle cap representing the fat, and three DVD cases, not DVDs which are thin like tortillas, three cases . That is the equivalent of one to two pieces of fruit depending on how big the fruit is, one large or two medium pieces; or salad or vegetables or whatever it is they want. If you look at the book on page 87 where I show the actual plate, you will see how high three DVDs stack up: at least two or three inches high and about a good five or so inches wide, so about half your plate is fruits or vegetables. It's very healthy.

Then, there is a bonus thing you can do if you really want more fruits and vegetables. What you're able to do on our plan is then double the DVD cases. You can now have up to six DVD cases of fruits and vegetables.

I have an advisory board and we have all sorts of secrets. One of the top chefs in the country, Chef Bernard, has helped me come up with all sorts of secrets to preparing fruits and vegetables so they are absolutely mouthwatering and not plain. That is a challenge, because most people do the opposite and they complain that they have to eat too many fruits and vegetables on this plan. So what I help them do is, through preparation, discover how to prepare broccoli or cauliflower or whatever fruit or vegetable they want and do it so it tastes good.

So actually, you should not fear on this plan. You will be getting, with every meal, three full servings of fruits or vegetables -- at breakfast, lunch and dinner. You decide what they are -- I don't tell anyone what to eat. If they don't like peas, they don't have to eat them. If they don't like watermelon, they can do cantaloupe, if they don't like that they can do an apple. It's anything you want, this plan gives people the freedom to choose the foods that they love and choose the foods that are enjoyable.

Do you advise not eating trans fats or simple carbs, instead using good fats and complex carbs?

This book is about weight loss. Of course when you lose weight you get healthy. There are some plans out there that have you lose weight and also do it in the most healthy of ways. They will say that you can only eat the good carbs and you should only eat the good fats. Do I believe in that? Sure, I think that's great. I think we should all eat high quality fats like flaxseed oil, I love it and I do talk about it in the book. I think we should all eat good whole grains because they are healthier for us.

But the truth is, since this is a weight loss book, all that really matters is calories. I hate to be true and honest but it is; it's only calories -- whether that comes from Wonder Bread or from the most expensive $10 bread you can buy full of grains. Is one better for you in the sense of your health, digestion and nutrients? Of course, but you can get very fat eating whole-grain bread if you eat a lot of it. What is most important is the caloric intake.

So, what this plan does is gives you the full carte blanche to pick what you like. If you want to eat healthy whole grains, then by all means, you should. If you want to use flaxseed oil -- absolutely, use it. I personally do enjoy flaxseed oil every day but I also like butter. I will have, on occasion, pizza or a doughnut every now and then. Is that healthy? Well, there are the bad fats and all that, but it's just a matter of portion control.

I envision that someday I'll probably do a 3-Hour Diet edition that is designed for not just weight loss but for health as well. It would be more of a higher end version for those truly into not just being thin and beautiful but also super healthy, meaning their immune system and everything is perfect.

This plan is about losing weight and about calories. Of course, you can do it with anything you like. I don't like to put restrictions on people because the truth of the matter is that when you put too many restrictions on, we end up sabotaging. Every diet plan that has been out until today, literally, has always put a bad name on something -- some food has always been the bad guy. In my plan what I'm trying to do is avoid that and just say there aren't bad foods, just bad portions and bad timing. The solution has been good portions and good timing. Thus you will enjoy the process, be able to do it long term and keep the weight off. That's the key here, that's my goal more than anything else.

I tell all my clients on my web site that my goal is to see obesity rates lower. Right now I think it's about 800 people a day that die from obesity-related diseases in this country. That's about three people every five minutes. I want this to be the first diet book in the history of the human race that causes that number to diminish. No diet book ever written, as sad as that is, from the healthiest stuff from Dr. Weil, to Atkins, The Zone, Weight Watchers and Slim Fast -- none have ever caused those numbers to diminish; if anything they have gone up. I want this book to be revolutionary in that way. I think the way we have to be revolutionary is we have to be practical. As healthy as we can be but practical is the key word -- and simple.

"This plan is perfect for someone who needs to lose over 150 pounds or someone who has just 5 or 10 pounds to lose. What it does is creates a foundation that keeps the metabolism active. Active metabolism will get you to your ideal body weight, whether that's 5 pounds away or 155 pounds away."

What kind of results should someone expect if they follow your 3-hour eating plan?

They should immediately expect to lose two pounds the first week and every week thereafter until they get to their ideal weight loss. The first few pounds, I would say the first six to eight pounds, will come exclusively from belly fat first.

They will also increase great energy because they are eating carbohydrates. They will feel good, their dopamine levels and serotonin levels will be elevated because they feel happy and stress free. They will see their confidence improve and their self-esteem will improve because they can do this plan. That gives people confidence -- they see they can do something and they keep it up. It makes you feel proud of yourself and confident. With that confidence soaring, you will be able to tackle obstacles in all sorts of things in life, whether they're work related or personal.

I tell people that there's no greater instrument to control and master than our body. When you have that body -- your physical health -- in top-notch shape, what happens is that it gives you the power to achieve any goal.

I have had people write me that once they have lost the weight, they feel like they are better parents, they feel like better role models. They had been on the South Beach and couldn't teach their kids to follow that plan because the first two weeks of South Beach don't allow carbohydrates. Or they were on Atkins and had ketosis and gout and all these things and their kids were concerned. They -- finally for the first time -- feel proud that they are good role models.

I have people write me about business goals that they finally have the energy and the focus to achieve. So many of these people write about low-carb diets and how they were very tired. They say that the first week or so they were high energy, but after that they lost their energy because they were so low in carbohydrates that they just couldn't think.

People wrote me after they lost the weight on the 3-Hour Diet? that they ate this way and they were sharper and more able to work more effectively. It goes on and on - these are all the wonderful benefits of eating every three hours.

What if you only have 5 to 10 pounds to lose?

This plan is actually perfect for such a thing. This plan is perfect for someone who needs to lose over 150 pounds or someone who has just 5 or 10 pounds to lose. What it does is creates a foundation that keeps the metabolism active. Active metabolism will get you to your ideal body weight, whether that's 5 pounds away or 155 pounds away. It's perfect for men and women and children -- anyone can follow this plan. Of course they should check with their doctor, but there's nothing that is unhealthy, so families can do this together.

Is this a way of eating that one can do for life?

Yes, that's what this plan is designed to be. The book should be called The 3-Hour Life-Style . It's about really creating a life-style that is healthy and is practical long term. It is a way of eating, it's a diet, but it's a life-style that is doable long-term and thus will be successful long-term unlike every other diet that works short-term but rarely makes a difference long-term. That's what we're trying to shift here.

Due to a bad back I am very limited on exercise. Will this diet work on it's own?

Yes, this diet stands alone 100%.

I do have a fitness background as well. My first four books were called 8 Minutes in the Morning , all on the New York Times. They all required eight minutes of exercise. The 3-Hour Diet book is really the prequel to my 8 Minute books -- it's the foundation. If I could go back in time I would have written this book first and then done the exercise books.

This plan requires no exercise at all, it's completely optional. Chapter 11 of the book does give you some basic, simple eight-minute exercises you can do. What I find is that most people, once they lose the initial weight with my 3-Hour Diet book, will then attack my 8 Minutes in the Morning books with vigor because that will help define and sculpt their final pound or two of toning that they want to do. They can use the 3-Hour Diet to remove the excess mass weight. Then, when they need to sculpt their body if that's what they want, if they want firm and toned arms, buttocks and thighs and to remove cellulite, the 8 Minutes in the Morning books will help do that finishing touch -- that's optional.

"I always tell my clients one of those quotes I heard years ago from one of my mentors: "Who you are with is who you become." If you're with negative people that criticize you and make you feel bad about losing weight, or you're with no one and you're by yourself and you're lonely, then you don't get any positive energy."

I am always yo-yoing between 127 and 140 pounds and I'm 5 feet 8 inches tall. I have a list of "bad foods" that I will not allow myself to eat and, once in a while -- especially when I'm tired or stressed -- I binge and then feel like I have totally sabotaged myself.

Emotional eating is the number one saboteur to all weight loss in my opinion and I've worked with thousands of clients. It usually comes from derivational dieting where you feel like you are truly being hard on yourself in the sense that you are depriving yourself of things you love. I mean, willpower only works for so long and eventually your emotional desire for sweets will take over. That's why, on this plan, like we said earlier, there are no bad foods, only bad portions. NOTHING, and I must stress this, is off limits on the 3-Hour Diet?, it's just portion control. Particularly chocolate -- chocolate is actually good for you, certain amounts of it and certain kinds of it are very health beneficial.

The first key to emotional eating, I would say, is to not deprive yourself of the food you love. The second thing is, if you do feel emotional distress, and it's not related to deprivation but is related more to personal issues such as loneliness, boredom, or even stress, what you need to do is then deal with the source of the problem.

In the book I have a special chapter dedicated to overcoming emotional eating. It's optional; they don't have to read it. It will address what I call removing food as the solution. That's what happens -- when people eat emotionally, they will use food as a drug. We must not do that because that enslaves us for a life of being overweight. Food becomes a drug like cocaine or alcohol. What we must do is replace what I call the food solution, meaning when you eat when you're emotionally distressed. Just to clarify, emotional eating is eating any time you're not hungry, so it's eating for emotional reasons, it has nothing to do with hunger. If you do that, you'll never lose weight, you just never will. You can eat every three hours, but then at midnight you're going to eat a whole box of cookies because you're stressed or sad or lonely. That's not going to work.

What I have people do is replace the food solution of theirs with what I call the people solution. The people solution is documented in my book, but in a nutshell, it's replacing the power that comes from the comfort of food with the power that comes from the comfort of real people supporting you, being there and nurturing you.

No matter where you live in the country, I would invite everyone to visit my web site at It's a virtual community; it's a center for people who are on my plan. It's a great place to meet, greet, connect and create support groups that will get you through those low points, those empty points when you're lonely and depressed. Anyone who has lost weight and not done it with a support group in place, odds are they are not going to be successful long term. You have to have a really good, positive support group and if you don't, you won't be successful.

I always tell my clients one of those quotes I heard years ago from one of my mentors: "Who you are with is who you become." If you're with negative people that criticize you and make you feel bad about losing weight, or you're with no one and you're by yourself and you're lonely, then you don't get any positive energy. If you're surrounded by positive people that are nurturing, outgoing and positive, then that rubs off on you and that gives you that advantage to deal with the emotional issues that come up in life. We need that. We need people in our lives. That's hard for some people, but the great thing about the web site is that they can do it virtually 24-7 and you'll meet people from all over the world.

Yes, absolutely -- food is my drug. I use it when no one is around, only when my husband is gone and definitely not in public. In fact, I don't like eating in public period. When I go to restaurants I mostly order salads and then if I'm still hungry, I'll have something else when I get home and not let anyone see me. I have had trouble with this since high school. I've already bought your book, but thanks for your advice today.

I'm very proud of you -- that you shared that with me and with all of us. That will be the secret to your long-term success -- healthy eating with healthy emotional help as well. Congratulations, you should be very, very proud of your awareness. Congratulations!

I need to lose 150 pounds. Should I be doing more than eight minutes of exercise a day?

With that much weight it will be very hard on your joints, back and spine to do a lot of exercise. I would make my exclusive focus the 3-Hour Diet? with no exercise. Walking could be the one exception, light walking, if that doesn't hurt you already. Then, when you lose maybe the first 50 or 60 pounds, I would incorporate some exercises. And yes, the eight-minute moves are wonderful.

I have one book called 8 Minutes in the Morning for Extra-Easy Weight Loss . That book is designed to be extra gentle on the bones and back. I would use that book but not for a few more weeks. I would first focus in on good eating, that's the way you are going to remove the mass weight. And then incorporate the strength training with some walking to tone, firm and accelerate weight loss.

You are at the point where I would recommend that we stay solely on good eating every three hours, with healthy portions. That's going to be your homework.

I think that people should try to move, no matter what their shape.

That would be wonderful and that's why it's optional. If you feel like you can, then you should. Exercise is wonderful for the body. There was a study today in the Wall Street Journal saying how it helps beat depression. So I'm all for exercising, eight minutes a day -- and if you're up for it, you should do it. But if your body hurts, listen to your body and don't force it. Most people I have worked with that have that much weight to lose need to do it gradually, but if you have less or feel up to it, then please, go ahead. The secret is doing what feels good.

"I challenge you all to eat the foods you love, remembering the secret of good portions, not bad foods, but good portions, and not banning foods you love. Never again should you ban an Oreo cookie if you love Oreos. Never again should you ban pizza if you like pizza."

There are exercises that one can do even sitting in a chair.

That's right, and there are many in my books, the 8 Minute book series. Please take a peak at those, I have quite a variety of them.

Jorge, we are almost out of time. Before we wrap things up for today, do you have any final words for us?

In closing, I'm thrilled everyone here at WebMD was able to join us and will be able the read the transcript in the future.

Remember, the secret to losing weight comes down to keeping your metabolism alive and active, and that comes from eating often. The secret will be the 3-Hour Timeline?. Please make sure to eat, and don't starve yourself. I challenge you all to stop starvation dieting and stop low-carb dieting.

I challenge you all to eat the foods you love, remembering the secret of good portions, not bad foods, but good portions, and not banning foods you love. Never again should you ban an Oreo cookie if you love Oreos. Never again should you ban pizza if you like pizza. Of course that means you cannot eat the whole box of pizza or the whole bag of Oreos. It's using good sense and being healthy and happy with good portions, and most importantly, at the right time so we lower cortisol levels, thus encouraging belly fat to go first and the preservation of our muscle. Because remember, when you don't eat approximately every three hours and 20 minutes, you activate that starvation protection mechanism which will cause your body to consume muscle. When you lose muscle, you lose your metabolism. So please, please, please, eat every three hours for success and happiness.

If there are any other people that want more information, I would invite you all to pick up the 3-Hour Diet book available anywhere books are sold and you can join our online community exclusively at

I hope to someday meet many of you in person and see your "before" and "after" photo, which will be very important. That "before" photo you should all take today; it will be used by you for great inspiration in the future.

I wish you all a wonderful day. May God bless you. Congratulations on being here with us today and taking this first important step.

Bye for now, Jorge Cruise

Our thanks to Jorge Cruise for joining us today. For more information, please read The 3-Hour Diet as well as Jorge's other books about diet and fitness. You can also visit him online at

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