The 3x1 Diet® is an eating system that helps you visualize portions without weighing food or counting calories or carbohydrates.
The 3x1 Diet® organizes foods according to the insulin response they produce in the body.
You select portions by food type —S or F— and visualize the plate in an easy-to-remember ratio: three parts Type-S and one part Type-F.
Type-F foods should never take up more than one quarter of the total food on your plate.
This is not about “forbidden” foods. It is about understanding how each type fits into the overall ratio.
They produce a low insulin response in the body and make up most of the 3x1 plate.
They produce a higher insulin response in the body and remain within one quarter of the plate.
Important: three Type-S parts do not mean three parts of vegetables. They can include a generous serving of protein together with vegetables, fats and other Type-S options. Specific choices may vary according to each person's metabolism and needs.
This table brings together common examples of foods that produce little glucose —Type S— and foods that produce a lot of glucose —Type F—. Use it as a visual guide when building your plate.
Scroll horizontally to view the full table.
Protein can take center stage. The three Type-S parts can be combined freely to create complete, flavorful and satisfying meals; the Type-F portion occupies the remaining quarter.
A generous serving of protein with Type-S asparagus and mushrooms, accompanied by a portion of Type-F potatoes.
Golden chicken and Type-S vegetables with a portion of Type-F sweet potato: color, flavor and a meal that feels complete.
An egg, turkey and cheese omelet with Type-S avocado, plus a small portion of Type-F toast.
The simplicity of the 3x1 Diet® makes the concept easy to use at home, while eating out and when preparing family meals.
The 3x1 Diet® was introduced by Frank Suárez in 2006 in his book The Power of Your Metabolism. Its purpose: to explain in simple terms how to select and combine foods to support the metabolism.
“We are dedicated to educating people about a lifestyle that allows them to restore their body's metabolism.”— Frank Suárez
Learn your metabolism type and receive initial recommendations for food, hydration and support.
Adapt the 3x1 Diet® to your needs, your preferences and your everyday life.
Receive guidance from a Certified Metabolism Consultant™ throughout your process.
No. The concept is based on identifying food types and visualizing their proportions on your plate.
No. Within the 3x1 Diet® concept, they occupy one of the plate's four parts. Food choices can be personalized according to your needs.
NaturalSlim® offers a Professional Metabolism Evaluation and guidance from a Certified Metabolism Consultant™.
NaturalSlim® offers guidance and service in several countries and regions. Select your location to find the appropriate contact.
Request a Professional Metabolism Evaluation and discover how to apply the 3x1 Diet® to your life.