Three fist diet

General rules

Three fist diet is a healthy and balanced diet, which implies the rejection of harmful products. It can be used for constant nutrition because it is balanced.

The basis of the diet are four product groups:

  • Protein - meat, poultry, fish, cottage cheese and eggs, sour-milk drinks. Meat is present in the diet twice a week, and most of them are fish, egg white, chicken, dairy products, since these products are less caloric.
  • Cereals, whole grain bread and bran bread, pasta made from wholesome flour.
  • Vegetables, mushrooms, herbs. Potatoes are subject to restriction.
  • Fruits, berries - limit grapes, bananas.

Supplemented are sources of unsaturated fatty acids: vegetable oils, nuts and seeds. In general, the diet is based on predominantly protein nutrition with the exception of "fast" carbohydrates and fat restriction (animal fats are excluded, but vegetable fats are present in limited quantities). It is due to the restriction of carbohydrates and fats that weight loss is achieved. Complex carbohydrates, having low glycemic index, saturate slowly and do not provoke sharp surges in sugar in the blood, production decreases insulinand hunger for a long time does not bother a person.

Depending on the purpose, a combination of an individual weekly nutrition plan is formed from the groups of products listed. Thanks to this "designer", you can make a diet to normalize weight and maintain it at the achieved level, and thus develop the right eating habits.

A single serving of food in volume should be 3 fists - hence the name of the diet. For example, for lunch, you can take one serving (one fist) of protein food (meat, fish, rabbit) and two servings of vegetables (two fists). Snacks contain 3 servings of fruit. You need to eat five times a day - this diet "spurs" metabolism.

This technique allows you to:

  • gradually reduce weight;
  • to maintain it at the achieved level;
  • plan a diet, not counting calories, but observing the amount of servings.
  • wean from sweet, at least significantly reduce cravings for it.

A feature of this diet for weight loss is the creation of fluctuations in the caloric content of the diet during the week: more satisfying days "unwind" the metabolism, and more severe days help to lose weight. The author called these tricks "zigzag plus" and "zigzag minus." In “zigzag-plus” you can add to the diet an additional portion of the prohibited product (cake, pastries) or replace one of the servings with your favorite dish.

A weekly diet aimed at losing weight looks like this: Monday is the fasting day ("zigzag minus"), then 3 days of low-calorie days, Friday - supporting, Saturday - "zigzag plus" and Sunday - supporting. Such a diet will not slow down the metabolism and does not reduce the effectiveness of the diet. At the stage of maintaining weight, the alternation of diets is built in a different way: low-calorie, three supporting, "zigzag plus" and two days of supporting diet.

Fasting day ("zigzag minus") - this does not mean hunger. On this day, you can eat two eggs and two servings of vegetables for breakfast. The second breakfast consists of a serving of dairy products and two servings of fruit. Lunch - fish and two servings of vegetables. An afternoon snack is the same as lunch. Dinner - fish, two servings of vegetables.

Low calorie diet. For breakfast - a serving of tofu (2 eggs, chicken) and two servings of vegetables. Lunch and afternoon snack - 3 servings of fruit. Lunch - fish and 2 fists of vegetables. Dinner - a portion of seafood (soy meat, poultry, tofu) and 2 "fists" of vegetables.

A supporting diet is distinguished by adding a portion of legumes for breakfast to a protein dish and vegetables, and for bread - pita bread or pasta for lunch. The second difference is that during the days of the maintenance diet, meat is consumed for lunch, which has a higher calorie content than chicken and fish. Lunches, snacks and dinners do not differ from the diet for low-calorie meals.

In the zigzag-plus diet, the food of the supporting period is repeated, but breakfast can include cereal in addition to bean vegetables and a protein dish, and one meal can consist of pizza, a hamburger, a portion of potatoes, or a treat (piece of cake, sweet dessert or pastry) is added to lunch or dinner.

On the Internet you can find convenient tables representing the diet for a week.

Allowed Products

  • Beef, poultry, fish, rabbit, turkey, chicken and beef liver, low-fat pork is allowed. It is better to eat meat twice a week, the rest of the diet is given to fish, chicken meat and other protein products. Meat / fish / poultry is cooked boiled, stewed, grilled.
  • Cottage cheese, yogurt, kefir, low-fat cheeses, feta cheese.
  • Soy meat and tofu.
  • Eggs (whole, but better protein).
  • Bread with bran and whole grain.
  • Any fruits, vegetables and berries, limit only the use of grapes, bananas, potatoes and carrots.
  • Porridge: pearl barley, barley, buckwheat, oatmeal, healthy flour pasta, brown rice.
  • Legumes.
  • Raw vegetables. Dress salads with low-fat yogurt, olive oil in the amount of one teaspoon. Sour cream and mayonnaise for dressing can be used only once a week. Fresh and stewed, you can use cabbage, tomato, green beans, cucumber, pepper, cauliflower, greens, carrots, sorrel, beets, sea cabbage, green peas, canned corn, eggplant.
  • Mushrooms.
  • In moderation, seeds, nuts, seeds.
  • Water.
  • Tea / coffee without sugar.

Approved Product Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

legumes vegetables9,11,627,0168
boiled peas6,00,09,060
Brussels sprouts4,80,08,043
red bow1,40,09,142
salad pepper1,30,05,327


sweet and sour apples0,50,512,359





Cereals and cereals

buckwheat groats (kernel)12,63,362,1313
pearl barley9,31,173,7320
brown rice7,41,872,9337

Bakery products

whole grain bread10,12,357,1295

Milk products

kefir 1%2,81,04,040

Cheeses and cottage cheese

cottage cheese 0.6% (low fat)18,00,61,888

Meat products

lean beef22,27,10,0158


boiled chicken breast29,81,80,5137
steamed chicken breast23,61,90,0113
boiled chicken30,43,50,0153


hard boiled chicken eggs12,911,60,8160

Fish and seafood

boiled fish17,35,00,0116
sea ​​kale0,85,10,049

Oils and Fats

vegetable oil0,099,00,0899
linseed oil0,099,80,0898

Soft Drinks

mineral water0,00,00,0-
instant chicory0,10,02,811
green tea0,00,00,0-

Juices and compotes

rosehip juice0,10,017,670
* data are per 100 g of product

Fully or partially restricted products

  • Sugar, honey, confectionery.
  • Grilled meat.
  • Mayonnaise, sour cream.
  • Semi-finished products.
  • Products fried batter and breading.
  • Confectionery.
  • Sweet drinks.
  • Alcohol.
  • Sauces.
  • Smoked meats.
  • Limit salt when cooking.
  • Salted foods (fish, preserves, nuts, chips).

Prohibited Products Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens






Nuts and dried fruits



potato chips5,530,053,0520

Cereals and cereals

white rice6,70,778,9344

Flour and Pasta


Bakery products

wheat bread8,11,048,8242







Raw materials and seasonings


Milk products

condensed milk7,28,556,0320

Cheeses and cottage cheese

processed amber cheese7,027,34,0289
cottage cheese 18% (fat)14,018,02,8232

Meat products

fat pork11,449,30,0489
pork fat1,492,80,0841


cooked sausage13,722,80,0260
smoked sausage28,227,50,0360
smoked sausage9,963,20,3608


smoked chicken27,58,20,0184

Fish and seafood

fried fish19,511,76,2206
salted fish19,22,00,0190
Red caviar32,015,00,0263
cod roe24,00,20,0115
canned fish17,52,00,088
semi-finished fish12,56,714,7209

Oils and Fats

cream margarine0,582,00,0745
coconut oil0,099,90,0899
vegetable fat spread0,040,00,0360
animal fat0,099,70,0897
cod liver oil0,099,80,0898
cooking fat0,099,70,0897

Alcoholic beverages

dessert white wine 16%0,50,016,0153

Soft Drinks

energy drink0,00,011,345
* data are per 100 g of product

Three Fist Diet Menu (Power Mode)

We give an example of a menu for an unloading, supporting and low-calorie diet. Do not forget that 1 portion in volume is equal to a fist. Approximately unloading diet is 1300-1400 calories, low-calorie 1600, and zigzag plus - 1800-2000 kcal.


  • two boiled eggs;
  • two servings of vegetables.
  • kefir or cheese;
  • two servings of fruit.
  • boiled fish;
  • two servings of vegetables.
High tea
  • kefir or low-fat cheese;
  • two servings of fruit.
  • steam fish;
  • two servings of fruit.

Low calorie

  • two boiled eggs (chicken);
  • two servings of vegetables.
  • three servings of fruits and berries.
  • boiled fish;
  • two servings of vegetables.
High tea
  • three servings of fruit.
  • soy meat (seafood, chicken);
  • two servings of fruit.


  • chicken;
  • portion of lentils;
  • portion of vegetables.
  • three servings of fruits and berries.
  • boiled meat;
  • portion of stewed mushrooms;
  • whole grain pasta.
High tea
  • three servings of fruit.
  • fish;
  • two servings of vegetables.

Zigzag Plus

  • two eggs;
  • portion of beans;
  • a portion of buckwheat porridge.
  • three servings of fruits and berries.
  • boiled meat;
  • portion of vegetables;
  • bread (pita bread).
High tea
  • three servings of fruit.
  • fish;
  • a portion of green salad;
  • favorite dessert.

Advantages and disadvantages

  • A balanced diet that you can constantly adhere to.
  • Effective.
  • Not financially expensive.
  • Carried without hunger.
  • Cooking does not require a lot of time.
  • Perform continuously.
  • Weight is not reduced rapidly, so many are not satisfied.
  • It must be combined with physical activity.


Three Fist Diet Reviews and Results

The presented technique really helps to burn fat, and following it for several months, you can significantly reduce weight and improve body shape. Simple workouts are an essential part of the system. Power in the "swing" mode allows you not to get used to low-calorie food and constantly reduce weight.

Testimonials indicate that this power system has many fans, because it is really effective despite the fact that it is not rigid and difficult to implement. Within a month, you can lose 3-7 kg, depending on the initial weight.

  • "... First I wanted to take a piece of paper and a pen and make a ration, and then I found a table where everything is shown in the pictures that you can eat every day. At first it was difficult to navigate in the fists, but in three or four days everything returned to normal and then it was very easy. The diet is not hungry, varied, and the result is excellent. For half a year I dropped 15 kilograms. this is the diet after which I dialed back. I am holding on to my weight, only gaining a little during the winter. But I’ll quickly lose this small gain, returning for two weeks to the weight loss program".
  • "... I liked that there is no strict diet - you can include the available products and exclude unloved ones within a reasonable framework. Of course, you will have to think about the diet and make a list of products that you like for a week, choosing them from different columns, and vegetables and fruits by season. You can eat 5 times a day, so hunger is not felt. Enough protein, and protein nutrition saturates well. And most importantly - once a week you can eat a cake, pie or pizza. This system does not limit trips to cafes or restaurants. You can order fish or grilled meat and a portion of salad. Do not drink wine. From the end of the second week, weight began to leave, habits really changed: cravings for sweets decreased significantly and did not draw on chips, pastries and hamburgers. For the first month I lost 4 kg, for the second 2 kg. Then the summer came - it began to move more (cottage, garden), the heat and did not really want to eat. For the first summer month, another 4 kg was consumed. So, for three months it turned out minus 10 kg".

Diet price

Diet includes inexpensive foods. The cost of a weekly meal varies from 1600 to 1800 rubles.

Popular Posts

Category Diets, Next Article

Diet of Olga Buzova

Diet of Olga Buzova

General rules You can argue for a long time about who Olga Buzova is - the TV presenter of "House 2", the princess of Russian pop music, the social star. networks, an interesting designer or a successful writer? But only one thing is clear - it is a phenomenon, the idol of millions and just the person who led the crowd. Therefore, she is now not only a stellar personality, but also a recognized ideal of feminine beauty and style, which many want to follow.
Read More
Diet for endometriosis

Diet for endometriosis

General rules Endometriosis is a chronic pathological process characterized by tissue growth / development that is identical in structure / function to the endometrium beyond the boundaries of physiologically normal localization in the mucous membrane of the uterus. Foci of cells identical to the endometrium can appear both in the organs of the female reproductive system - the fallopian tubes, ovaries (genital endometriosis), and beyond them - in the intestine, bladder, lungs (extragenital endometriosis).
Read More
Diet for vegetative-vascular dystonia (VVD)

Diet for vegetative-vascular dystonia (VVD)

General rules Vegetative-vascular dystonia (VVD) is a set of specific symptoms that occur when the functioning of various organs and systems of the body is caused by a dysfunction of the central / peripheral parts of the autonomic nervous system. Violations in the vegetative centers lead to a breakdown of the regulatory mechanisms of the nervous, cardiovascular, digestive and respiratory systems.
Read More
Favorite diet

Favorite diet

General rules Recently, the "Favorite Diet" for weight loss is gaining tremendous popularity. And this is not surprising, because so many people speak of her as one of the most effective diets. In addition, with its help you can quickly lose up to 10 kg of excess weight. But, as you know, most often beauty requires sacrifice: this diet is very strict and is a serious test for the human body.
Read More