How does the 3-day diet plan work. What foods are included in the meal plan. Is the 3-day diet effective for weight loss. What are the potential risks and benefits of this short-term diet. How can you modify the diet for vegetarians and vegans.

Understanding the 3-Day Diet Plan: A Closer Look

The 3-day diet plan, also known as the military diet, is a short-term weight loss program that has gained popularity due to its promise of rapid results. Despite its name, it has no association with military nutritional practices. The diet operates on a simple principle: drastically reduce calorie intake for three consecutive days, followed by four days of regular eating.

Here’s a breakdown of the daily calorie allowances:

• Day 1: 1,400 calories
• Day 2: 1,200 calories
• Day 3: 1,100 calories

This low-calorie approach, combined with specific food combinations, is designed to boost metabolism and promote fat burning. Proponents of the diet claim it can lead to weight loss of up to 10 pounds in a week, with the possibility of losing 30 pounds in a month if followed consistently.

The Science Behind Very Low-Calorie Diets

The 3-day diet plan falls into the category of very-low-calorie diets (VLCDs). A review published in The American Journal of Clinical Nutrition suggests that VLCDs can be effective for short-term weight loss. These diets typically allow a maximum of 800 calories per day, which is slightly lower than the 3-day diet plan’s calorie allowance.

Are VLCDs suitable for everyone? While they may be prescribed for individuals with obesity prior to bariatric surgery, it’s important to note that the effectiveness and safety of such restrictive diets can vary greatly among individuals. Rapid weight loss may occur, but maintaining this loss can be challenging without a sustainable long-term plan.

Potential Benefits of Short-Term Low-Calorie Diets

• Rapid initial weight loss
• Potential metabolic boost
• Increased motivation for further lifestyle changes

Possible Drawbacks

• Difficulty maintaining weight loss
• Risk of nutrient deficiencies
• Potential for rapid weight regain

Detailed 3-Day Meal Plan: What’s on the Menu?

The 3-day diet plan provides a specific meal plan for each day. Here’s a detailed look at what you’ll be eating:

Day 1 (1,400 calories)

Breakfast:

• 1/2 grapefruit
• 1 slice of toast
• 2 tablespoons of peanut butter (preferably sugar-free and salt-free)
• 1 cup of black coffee or tea

Lunch:

• 1/2 cup of tuna
• 1 slice of toast
• 1 cup of coffee or tea

Dinner:

• 3 ounces of any meat
• 1 cup of green beans
• 1/2 banana
• 1 small apple
• 1 cup of vanilla ice cream

Day 2 (1,200 calories)

Breakfast:

• 1 egg
• 1 slice of toast
• 1/2 banana

Lunch:

• 1 hard-boiled egg
• 1 cup of cottage cheese
• 5 saltine crackers

Dinner:

• 2 hot dogs (without buns)
• 1 cup of broccoli
• 1/2 cup of carrots
• 1/2 banana
• 1/2 cup of vanilla ice cream

Day 3 (1,100 calories)

Breakfast:

• 5 saltine crackers
• 1 slice of cheddar cheese
• 1 small apple

Lunch:

• 1 hard-boiled egg
• 1 slice of toast

Dinner:

• 1 cup of tuna
• 1/2 banana
• 1 cup of vanilla ice cream

Throughout the three days, water consumption is encouraged, and 1-2 cups of black coffee or tea are allowed daily.

Vegetarian and Vegan Alternatives: Adapting the 3-Day Diet

For those following vegetarian or vegan diets, modifications to the standard 3-day diet plan are available. These alternatives aim to maintain similar calorie counts while accommodating plant-based dietary preferences.

Key Vegetarian/Vegan Substitutions

• Replace tuna with avocado and hummus
• Substitute meat with tofu or legumes
• Use dairy-free ice cream for vegans
• Replace eggs with baked beans or additional plant-based proteins

These modifications allow vegetarians and vegans to follow the general structure of the 3-day diet while adhering to their dietary choices. However, it’s important to note that these substitutions may alter the nutritional profile of the diet, potentially affecting its purported metabolic benefits.

Shopping List: Preparing for the 3-Day Diet

To successfully follow the 3-day diet plan, proper preparation is key. Here’s a comprehensive shopping list to ensure you have all the necessary items:

• Caffeinated coffee or tea
• 1 grapefruit
• 2 bananas
• 2 apples
• Whole-wheat bread
• Peanut butter (sugar-free and salt-free if possible)
• Eggs
• 3 cans of tuna
• Hot dogs
• Small piece of meat
• Green beans (fresh, frozen, or canned)
• Small head of broccoli
• Carrots
• Saltine crackers
• Cottage cheese
• Small amount of cheddar cheese
• Vanilla ice cream

For those following the vegetarian or vegan version, additional items may include:

• Avocados
• Hummus
• Tofu
• Unsweetened plant-based milk (soy, hemp, or almond)
• Almonds
• Couscous or quinoa
• Canned chickpeas
• Dairy-free ice cream

Potential Problems: Examining the Drawbacks of the 3-Day Diet

While the 3-day diet plan may offer quick weight loss results, it’s essential to consider its potential drawbacks:

Limited Nutrient Intake

The restricted variety of foods in the diet may lead to inadequate intake of essential nutrients. Fiber, vitamins, and minerals, which are crucial for overall health, energy production, detoxification, and efficient metabolism, may be lacking in this short-term plan.

High in Processed Foods

Many items on the meal plan, such as saltine crackers, peanut butter, bread, hot dogs, and cheese, are processed foods that often contain high levels of added salt, sugar, and saturated fats. This contradicts general nutritional advice for a healthy diet.

Sodium Concerns

The diet may exceed the recommended daily sodium intake of 2,300 milligrams. Excessive sodium consumption can lead to various health issues, including high blood pressure and increased risk of heart disease.

Sustainability Issues

The extreme calorie restriction and limited food choices make this diet challenging to sustain long-term. This can lead to a cycle of yo-yo dieting, which may be detrimental to overall health and metabolism.

Potential for Nutrient Deficiencies

The lack of variety in the diet may result in deficiencies of important nutrients over time, particularly if the diet is followed for extended periods or repeated frequently.

Long-Term Effectiveness: Is the 3-Day Diet a Sustainable Solution?

While the 3-day diet plan may lead to rapid initial weight loss, its long-term effectiveness is questionable. Here are some factors to consider:

Water Weight Loss

Much of the initial weight loss experienced on this diet is likely due to loss of water weight rather than fat. This type of weight loss is typically regained quickly once normal eating patterns resume.

Metabolic Adaptation

Severely restricting calories for even a short period can lead to metabolic adaptations. Your body may respond by slowing down your metabolism to conserve energy, which can make it harder to lose weight in the future.

Lack of Sustainable Habits

The 3-day diet doesn’t teach long-term healthy eating habits or address the behavioral aspects of weight management. This makes it challenging to maintain any weight loss achieved.

Potential for Disordered Eating

Cyclic restrictive dieting can potentially lead to an unhealthy relationship with food and may increase the risk of developing disordered eating patterns.

Given these considerations, it’s crucial to approach the 3-day diet with caution. While it may offer quick results, it’s not a sustainable or healthy approach to long-term weight management. Instead, focusing on balanced nutrition, regular physical activity, and lifestyle changes is more likely to lead to lasting weight loss and improved overall health.

Alternatives to the 3-Day Diet: Healthier Approaches to Weight Loss

While the 3-day diet may seem appealing for its promise of rapid weight loss, there are healthier and more sustainable alternatives that can lead to long-term success. Consider these approaches:

Balanced Calorie Reduction

Instead of drastic calorie cuts, aim for a moderate reduction of 500-750 calories per day. This can lead to a steady weight loss of 1-2 pounds per week, which is considered safe and sustainable.

Mediterranean Diet

This eating pattern emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats. It’s associated with numerous health benefits and can support gradual, sustainable weight loss.

DASH Diet

Designed to lower blood pressure, the DASH (Dietary Approaches to Stop Hypertension) diet is rich in fruits, vegetables, whole grains, and lean proteins. It can also be effective for weight loss when combined with calorie control.

Mindful Eating

This approach focuses on eating slowly, paying attention to hunger and fullness cues, and enjoying your food. It can help prevent overeating and improve your relationship with food.

Regular Physical Activity

Incorporating regular exercise into your routine can boost metabolism, build muscle, and support weight loss efforts. Aim for at least 150 minutes of moderate-intensity aerobic activity per week.

These alternatives focus on creating sustainable habits that can lead to long-term weight management and improved overall health. Unlike the 3-day diet, they provide a balanced approach to nutrition and lifestyle changes that can be maintained over time.

Consulting a Professional: The Importance of Expert Guidance

Before embarking on any significant dietary changes, including the 3-day diet plan, it’s crucial to consult with a healthcare professional or registered dietitian. Here’s why professional guidance is essential:

Personalized Approach

A healthcare professional can assess your individual health status, medical history, and specific nutritional needs. This allows for a personalized approach to weight loss that takes into account your unique circumstances.

Safety Considerations

Certain medical conditions or medications may make very low-calorie diets unsafe. A healthcare provider can help determine if such a diet is appropriate for you and monitor for any potential health risks.

Nutritional Adequacy

A registered dietitian can evaluate the nutritional content of your diet plan and ensure that you’re meeting your body’s needs for essential nutrients, even during periods of calorie restriction.

Long-Term Strategy

Professional guidance can help you develop a sustainable long-term strategy for weight management, rather than relying on short-term, potentially harmful diets.

Behavioral Support

Weight loss often requires changes in eating behaviors and lifestyle habits. A healthcare professional can provide strategies and support to help you make lasting changes.

Remember, while the 3-day diet plan may seem like a quick fix, sustainable weight loss and improved health outcomes are best achieved through balanced nutrition, regular physical activity, and lifestyle changes tailored to your individual needs and preferences. Always prioritize your health and well-being over rapid weight loss promises.

How it works, shopping list, and meal plan

The military diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.

The diet is high in protein and low in fat, carbohydrate, and calories. It also includes specific food combinations to try to boost metabolism and burn fat. Despite its name, this diet does not relate to how people in the military eat.

A website providing information about the military diet suggests that people could lose up to 10 pounds (lb) in 1 week and as many as 30 lbs in 1 month if they continue to follow the diet.

In this article, we take a look at whether this diet works, its potential problems and benefits, and what to eat to follow the plan.

A review article in The American Journal of Clinical Nutrition examines very-low-calorie diets (VLCDs) and suggests that they can be effective in helping people lose weight in the short term.

A VLCD allows a maximum of 800 calories per day. People with obesity may need to adopt a VLCD to achieve rapid weight loss before bariatric surgery.

Low-calorie diets are those that allow fewer than 1,000 calories per day.

It is impossible to predict how much weight an individual will lose on a restrictive 1-week diet as everyone is different.

However, people often experience rapid weight gain after stopping one of these short-term diets unless they have put a plan in place to maintain the weight loss.

Below is a 3-day meal plan that features on a website supporting the military diet. There is also a comprehensive shopping list for people looking to follow this diet.

People can drink water throughout the day, as well as 1–2 cups of black coffee or tea.

Day 1

Breakfast

• half a grapefruit
• one slice of toast
• 2 tablespoons (tbsp) of peanut butter, ideally a salt-free and sugar-free brand
• 1 cup of caffeinated coffee or tea

Lunch

• half a cup of tuna
• one slice of toast
• 1 cup of caffeinated coffee or tea

Dinner

• 3 ounces of any meat
• 1 cup of green beans
• half a banana
• one small apple
• 1 cup of vanilla ice cream

Day 2

Breakfast

• one egg
• one slice of toast
• half a banana

Lunch

• one hard-boiled egg
• 1 cup of cottage cheese
• five saltine crackers

Dinner

• two hot dogs without the buns
• 1 cup of broccoli
• half a cup of carrots
• half a banana
• half a cup of vanilla ice cream

Day 3

Breakfast

• five saltine crackers
• one slice of cheddar cheese
• one small apple

Lunch

• one hard-boiled egg
• one slice of toast

Dinner

• 1 cup of tuna
• half a banana
• 1 cup of vanilla ice cream

Vegetarian meal plan

A vegetarian and vegan meal plan is also available:

Day 1

Breakfast

• half a grapefruit
• one slice of toast
• 2 tbsp peanut butter
• 1 cup of caffeinated coffee or tea

Lunch

• half an avocado
• 2 tbsp hummus
• one slice of whole-wheat toast
• 1 cup of caffeinated coffee or tea

Dinner

• tofu (up to 300 calories)
• 1 cup of green beans
• half a banana
• one small apple
• 1 cup of vanilla ice cream (vegans can use dairy-free ice cream)

Day 2

Breakfast

• half a cup of baked beans
• one slice of whole-wheat toast
• half a banana

Lunch

• 1 cup of unsweetened soy, hemp, or almond milk
• half an avocado
• 2 tbsp hummus
• five saltine crackers

Dinner

• two veggie hot dogs without the buns
• 1 cup of broccoli
• half a cup of carrots
• half a banana
• half a cup of vanilla ice cream (can be dairy-free)

Day 3

Breakfast

• one slice of cheddar cheese (for vegans, about 15–20 almonds)
• five saltine crackers or half a cup of couscous or quinoa
• one small apple

Lunch

• half an avocado
• 1 tbsp hummus
• one slice of whole-wheat bread

Dinner

• half a cup of canned chickpeas
• half a banana
• 1 cup of vanilla ice cream (or dairy-free ice cream)

Shopping list

Share on PinterestThe military diet shopping list should include peanut butter and whole-wheat bread.

The following list contains the items of food that people will need to buy for the first 3 days of a week on the military diet:

• caffeinated coffee or tea
• one grapefruit
• two bananas
• two apples
• whole-wheat bread
• peanut butter
• eggs
• three cans of tuna
• hot dogs
• a small piece of meat
• green beans (fresh, frozen, or canned)
• small head of broccoli
• carrots
• saltine crackers
• cottage cheese
• a small amount of cheddar cheese
• vanilla ice cream

Following a 3-day military diet plan can cause several potential problems.

Some of the issues below relate specifically to the suggested meal plans.

Limited nutrient intake

The poor variety on the diet days means that people will struggle to eat enough fiber, vitamins, and minerals. These nutrients are essential for good health, energy production, detoxification, and efficient metabolism.

High in added salt, sugar, and saturated fat

Between the saltine crackers, peanut butter, bread, hot dogs, and cheese, the diet is quite high in processed foods that contain salt.

People should check nutrition labels to make sure that they are not eating more sodium than the recommended 2,300 milligrams a day limit. Where possible, it is best to buy food brands that are low in sodium or contain no added salt.

The hot dogs that the diet recommends eating consist of processed meat. They contain high levels of saturated fat and sodium.

Each day’s meal plan also includes vanilla ice cream, which can be high in added sugar. People could substitute the ice cream for 300 calories of healthful fruit, vegetables, or whole grains, which the plan currently lacks.

A diet that emphasizes high-calorie, dense foods may not feel very satisfying because portion sizes must remain small to keep meals within the daily calorie budget. This approach may not be sustainable.

Calories too low to exercise?

Share on PinterestSome people may find exercise challenging on diet days.

Eating fewer than 1,400 calories on diet days may make it challenging to do exercise, especially any high-intensity activities.

Eating enough calories on the 4 days off will allow people to exercise more easily. However, proponents of the diet recommend sticking to fewer than 1,500 calories on these days too.

One small study looking at alternate day calorie restriction (ADCR), also called intermittent fasting, found that combining ADCR with exercise led to greater weight changes than either dieting or exercise alone.

Following a VLCD can prevent people from exercising at all.

Confusing science

The military diet suggests that people who dislike or cannot eat grapefruit swap it for a glass of water with baking soda in it to continue to promote an alkaline environment.

It is true that foods can change pH from acid to alkaline. However, this primarily affects the acidity or alkalinity of a person’s urine. The pH of foods in the diet does not affect a person’s blood or metabolism enough to significantly influence weight gain or loss, although it may affect other aspects of health.

All fruit produces alkaline byproducts in the body. As a result, swapping one fruit with another fruit should be fine.

The high-protein aspect of the diet will make urine more acidic. As a result, it is not suitable for someone experiencing kidney problems or gout.

In the short term, the military diet could be beneficial for weight loss.

It is easy to follow because it includes limited foods with simple measurements and cooking methods.

The recommended meal plan for the 4 days off allows for a wide variety of vegetables and fruits, and it also includes whole grains, legumes, and different meal choices.

The plan provides the calorie targets for each food and suggests substitutions for people with food intolerances and other dietary considerations.

The diet focuses on protein, which increases the feeling of fullness, maintains muscle mass, and provides energy for day-to-day activities. It is important to maintain muscle tissue as it contributes directly to a person’s metabolism.

A small 2018 study looked at the effects of following a diet with calorie restrictions on alternate days. The researchers compared the results of the diet with those of exercise in obese and overweight people.

In the participants who were both following the diet and exercising, body weight, waist circumference, and body fat percentage all decreased.

A 2016 review compared a VLCD with an alternate-day-fasting (ADF) diet. The researchers found that ADF was more effective for fat loss and preserving fat-free mass, including muscle.

Due to the military diet’s recommended daily calorie intake of 1,000 to 1,400 calories on the first 3 days, it is not possible to classify it as either a VLCD or an ADF program. Research on VLCD and ADF regimens only looks at diets providing fewer than 800 calories per day.

Although calorie intake on the military diet is too high to count as fasting, the approach of eating normally on the 4 days off mimics the practice of intermittent fasting. Therefore, people may achieve better long-term results by following this diet rather than a low-calorie diet.

Further research is necessary to confirm any specific benefits of the military diet.

The military diet involves restricting calorie consumption on 3 days and then eating a regular diet for the next 4 days. To optimize their weight loss, people may wish to try reducing calories on the 4 rest days too.

Following the military diet may be effective and harmless in the short term, but long-term adherence has associated risks. These include regaining the lost weight afterward, especially if people are reducing their calorie intake on all days of the week.

The diet is very limited in choice and includes some foods that are high in saturated fat, salt, and sugar. It also promotes eating unhealthful processed meats and underemphasizes vegetable consumption.

Adopting healthful eating habits every day is a more sustainable approach to losing weight and maintaining weight loss.

Q:

What is the safest way to lose weight quickly?

A:

There is no one-size-fits-all approach to weight loss. However, overconsuming carbohydrates in the form of sugar is one of the main culprits of weight gain, particularly if a person’s exercise regimen does not match their carbohydrate intake. One cup of sugar provides 774 calories. A person could eat 12 cups of grapes for the same calories, and these have a lot more nutrients and provide more satiety.

To lose weight safely, remove all added sugars from your diet. Scan the pantry, refrigerator, and freezer and remove or avoid products containing any form of added sugar on the ingredient list. These products will include sodas, sweet beverages, cereals, most yogurts, baked goods, and more.

Although it may significantly narrow down a person’s food choices, removing added sugar (and most packaged and processed items in the process) will lower their calorie intake and give them a better understanding of what constitutes real, nourishing food.

Natalie Butler, RD, LDAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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The 3-Day Diet – Diet and Nutrition Center

Many dieters are lured by the promise of quick weight loss, but are likely to be disappointed by the promise that you will lose 10 pounds in three days. And nutritionists say there are plenty of health drawbacks to the 3-Day Diet as well.

By Katherine LeeMedically Reviewed by Pat F. Bass III, MD, MPH

Reviewed: July 1, 2010

Medically Reviewed

The 3-Day Diet is a fad diet that, like the Cabbage Soup diet, has been passed along by word-of-mouth for years. The origin of the 3-Day Diet is not really known, says Cheryl Williams, RD, a nutritionist at the Emory Heart and Vascular Center in Atlanta, Ga. “[It] might date back to the 1980s.” What is certain? “There is no scientific research behind the diet, which is a very low-calorie diet — only around 1,000 calories a day. ”

The 3-Day Diet: How Does It Work?

The 3-Day Diet is a quick weight-loss diet that promises to help people lose 10 pounds in three days. “You follow a specific food plan for three days, then wait four to five days before starting again,” says Marisa Moore, RD, LD, a spokesperson for the American Dietetic Association. Supposedly, people can follow the low-calorie diet as often as they want.

The 3-Day Diet details three days of low-calorie diet menus for breakfast, lunch, and dinner. “You’re supposed to be eating specific foods and the portions are controlled,” says Williams. Besides being severely low in calories, the diet is also low in carbohydrates and other nutrients. “As with most fad diet plans, there is a calorie restriction,” says Moore.

The 3-Day Diet: Sample Diet

The first day’s meals consist of:

Breakfast

Black coffee, tea, or water

Half grapefruit

Toast, 1 slice

Peanut butter, 1 tablespoon

Lunch

Canned tuna, ½ cup

Toast, 1 slice

Black coffee, tea, or water

Dinner

2 frankfurters

Carrots, ½ cup

Broccoli, 1 cup

Vanilla ice cream, ½ cup

Black coffee, tea, or water

The 3-Day Diet: Pros and Cons

Moore and Williams found few benefits in the 3-Day Diet. “Compared to other fad diets, this one does include some fruits and vegetables, but I’m leery about saying there is any positive to this diet,” says Moore. “Relatively speaking, at least this diet doesn’t lead to high fat and high sugar intake, but I still wouldn’t recommend it.” The list of cons is long:

The 3-Day Diet leads to the wrong kind of weight loss. “You’re going to lose weight on this plan, but what kind of weight are you losing?,” says Williams. “When you restrict calories, the body compensates by slowing down metabolism and going into starvation mode, losing lean muscle and conserving fat. Then, when you eat normally again, the body reacts by continuing to store the calories as fat as a form of protection because it doesn’t know when the starvation might happen again.”

You’re likely to be hungry, cranky, and constipated. Most people need 25 to 30 grams of fiber a day, says Williams. Under the 3-Day Diet plan, however, people only get about 2 to 5 grams at breakfast and lunch and a little more than that at dinner. “The lack of fiber, combined with the plan not providing enough water, can lead to constipation,” says Williams.

There is a lack of science. There is no research behind the recommendations in the 3-Day Diet. “There is no scientific basis for the foods that are chosen,” says Moore.

The 3-Day Diet skimps on nutrients. “It’s a restrictive plan that’s lacking a variety of nutrients,” says Moore.

The 3-Day Diet: Short- and Long-Term Effects

In the short term, you will achieve quick weight loss under the 3-Day Diet. “It’s fairly easy for people to lose weight — you can do that when you just urinate, but you want long-term, sustainable weight management,” says Williams.

The 3-Day Diet lacks any sort of long-term tools. “It doesn’t teach lifelong lifestyle changes such as eating habits, behavioral changes, or exercise,” says Moore. “With any healthy eating plan, physical activity and mental wellness should be included. ”

More problematic, the 3-Day Diet actually encourages a disordered eating pattern and a yo-yo dieting effect. “It sets you up to eat more on the off days,” says Moore. “It’s a recipe for the vicious cycle of yo-yo dieting.”

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Diet for 3 days: a quick way to lose weight by 2-3 kg.

How to lose weight in 3 days without compromising health

The 3-day diet is a short-term and relatively rigid diet that is a way to lose a few pounds in a minimum amount of time. How much depends on the initial weight. As a rule, the fatter a person is, the more kg goes away.

Most often, short and quick diets are resorted to in cases where it is urgent to get prettier and build up for some event, such as a wedding or vacation. A strict diet differs from more serious and long-term weight loss systems, and even more so from a permanent balanced diet, in that it creates an acute deficiency of a number of nutrients, due to which a certain failure occurs in the metabolic process. It is worth remembering that rapid weight loss due to a rigid (albeit short) diet is always a serious blow to health. And this means that for people with any chronic diseases, a diet for 3 days (being just strict, tough and extremely unbalanced) is definitely contraindicated.

So how can you lose weight in 3 days? By and large, a 3-day diet can be made up by combining any three unloading days that are carried out in mono mode (one day – one product). For example: the first day is on apples, the second day is on lean chicken meat, the third day is on fresh cucumbers. In total, such an unloading trio can be reflected in the loss of 2-5 kg.

However, if at the end of such a three-day weight loss you abruptly return to your previous diet, the “yo-yo” effect (when the lost kilograms and centimeters return back) will overtake you just as quickly – in a matter of days. You should go out gradually and wisely: as long as possible after the end of the diet for 3 days, you should maintain a “fasting regimen” – do not eat sweet and fatty foods, avoid fried foods and convenience foods, have dinner 3 hours before bedtime.

If you don’t like the idea of ​​eating one food all day, you can use another menu. For example:

Day 1

• Breakfast: tea or coffee without sugar, half a grapefruit (be sure to eat the whole segments, including hard partitions) and 1 whole grain toast with a slice of cheese.

• Lunch: 1 toast with canned tuna in own juice, tea or no sugar.

• Dinner: 100g boiled chicken, a cup of boiled beans, grated raw carrots, 1 tbsp. sour cream no more than 10% fat (all without salt).

Day 2

• Breakfast: tea or coffee without sugar, 1 whole grain toast, 1 boiled egg and half a grapefruit.

• Lunch: 1 cup cottage cheese with up to 4% fat, cucumber, tomato and leafy greens salad dressed with 1 tsp. olive oil (but without salt).

• Dinner: 200g boiled beef without salt, 100g boiled broccoli, half a cup of grated fresh carrots, half a grapefruit.

Day 3

• Breakfast: tea or coffee without sugar, 2 toasts of whole grain bread, a piece of cheese about 50 g, an hour later – one green apple.

• Lunch: tea or coffee without sugar, 2 boiled eggs, 100 g boiled chicken breast.

• Dinner: half a glass of grated raw carrots, 100 g boiled lean fish, an hour later – grapefruit.

Plus, every day you need to drink at least 1.5-2 liters of pure water without gas. Moreover, the first glass should be drunk warm and 20 minutes before breakfast.

Quite a common question – why drink such an extreme amount of water during a diet? The answer is simple: as you know from the lessons of chemistry and biology, any metabolic processes in the body occur in the aquatic environment, and if there is enough water in the human body, then the metabolism accelerates: food is well absorbed, fats are not deposited, toxins and unused food breakdown products are completely removed . So the first answer to the question – how to lose weight in just 3 days – will definitely be the answer: drink enough water.

Before starting any diet, including this 3-day diet, it is highly recommended to consult with a nutritionist or a general practitioner.

Photo: Getty Images

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Diet for weight loss and proper nutrition for a week – DON-Sport 90 001

Proper nutrition is key to weight loss. No matter how much and hard you train, an excessively high-calorie diet will not allow you to lose those extra pounds. The only option is to make the classes as intense as possible, add more cardio and control nutrition. We have already touched on this topic in one of the previous articles – we talked about how to lose weight without a diet. And today we’ll talk about what proper nutrition for weight loss should be like and how to use it to reduce weight even faster.

Important: this is not about a strict and time-limited diet, but about the basics of creating a diet that will give you enough strength and energy, but at the same time create a calorie deficit and help you lose weight.

Key recommendations

The first and foremost rule: treat food adequately and correctly assess the impact of your diet on health and quality of life. It is important to understand that a new diet is not a punishment, but a need for your body. You must make a conscious choice in favor of health, otherwise you will not succeed in avoiding breakdowns.

Trying to spend what you eat with exhausting workouts is ineffective. Just think about the fact that for an hour of running on a flat road, an average person burns 500-700 kcal, which is comparable to the energy value of just one chocolate bar.

Other important dietary rules for weight loss:

1. Eat as often as possible and reduce the portion size – speed up the metabolism, do not torture yourself with hunger.
2. Drink at least 1.5-2 liters of water per day, depending on the individual needs of your body.
3. Reduce salt intake to a minimum, try to avoid sugar completely.
4. Do not ignore sports and functional nutrition – it will help you get the right nutrients even on hard and busy weekdays.
5. Try to cook yourself – do not buy semi-finished products, they are too often full of harmful and high-calorie components.

At the same time, it is worth forming the habit of counting calories. Not up to tenths, at least approximately. So you can control the process of losing weight and understand at what point you need to reduce calories in order to maintain momentum. We also recommend combining proper nutrition with physical activity – this will significantly accelerate weight loss. In most cases, it is worth focusing on cardio. Read more about how to create a training program in our blog. If necessary, contact the trainer to develop an individual plan.

What is important when compiling a menu

It is better to plan a diet for weight loss for a long time. This disciplines and simplifies the transition to proper nutrition. It is advisable to prepare the main dishes a few days in advance – then you will not have an excuse in the form of an acute lack of time on weekdays.

Something else to consider:

1. Be sure to include a hearty breakfast in your menu. It should account for about 50% of the daily intake of carbohydrates, 30% of proteins and 20% of fats.
2. For dinner, it is better to eat protein foods. For example, low-fat meat or low-fat cottage cheese seasoned with unsweetened yogurt.
3. It is important to choose the right snacks – not fast food, but healthy fruits, salads, nuts.
4. Consider physical activity – if a hard workout or active rest is planned for the day, then the calorie content of the daily diet can be increased.
5. Try to drink clean water at room temperature, green tea. If you drink coffee, then do not add sugar, syrups, heavy cream to it.

Over time, proper nutrition will become a habit. You will automatically reject products that are harmful to you, understand the approximate calorie content of dishes, cook for a week in advance and store healthy preparations in the freezer. The most difficult period is the first 2 weeks. Especially if before you allowed yourself everything and without restrictions.

Losing weight mistakes

The key mistake is the lack of understanding of the principles of proper nutrition for weight loss and sufficient motivation. Some obese people are also unaware of the psychological nature of food addiction. If you are unable to give up harmful products, but they are clearly harmful to your health, seek the advice of a psychotherapist.

The most common mistakes of losing weight include:

1. A categorical rejection of your favorite foods – this leads to breakdowns and a decrease in the effectiveness of losing weight. Love sweet fruits – eat them, but in dosed, small amounts.
2. Eating fried and smoked foods – this is especially sinned by supporters of keto nutrition. Carbohydrates in such food may not be, but it still harms the body. You can fry the same meat only without oil, and it is allowed to smoke it for no more than 20 minutes and without the use of artificial smoke.
3. Frequent alcohol intake – it is distinguished by high calorie content. In addition, it harms your health and increases the feeling of hunger.
4. Drinking water with meals – this prevents the food from being digested properly. You can drink water and other drinks only one hour after eating.
5. Large portions are harmful, especially during dinner. It is worth preferring small amounts of food, but reduce the intervals between their meals.

It is also not recommended to skip meals so as not to slow down the metabolism. It is better to refuse sauces and dressings, and prefer raw vegetables to boiled and fried vegetables. The diet should be as balanced as possible – you should receive natural vitamins and minerals so that losing weight does not harm your health.

What kind of nutrition can be called correct

Proper nutrition (“PP”) is a rather vague term. And not always with a positive connotation. Many bloggers and “nutrition consultants” interpret it incorrectly, sum it up under the principles of dubious diets, and tie it to various ideologies.

In fact, “PP” means eating foods that are good for you and avoiding bad ones as much as possible. At the same time, there is no universal list – only approximate lists. It is important to understand the needs of your body.

Please note: “PP” is also about a reasonable approach to the formation of the diet. It is important to learn to count calories, to understand the quality of foods and their effect on the body, to know the value of natural vitamins, to achieve the balance of nutrients your body needs.

What products can be used without restriction

Let’s make a reservation that these products can be used practically without restriction in the absence of individual contraindications. These include:

• pure water, tea without additives;
• lettuce, spinach and all kinds of greens;
• mushrooms;
• meat, fish and poultry;
• vegetables without high sugar and starch content.

It is important to pay attention to the quality of the products. So chicken in theory is ideal for proper nutrition, but in reality, when raising poultry, hormones and antibiotics are often used, which remain in the meat.

What foods should be eaten in moderation

In limited quantities, you can consume:

• dairy and sour-milk products;
• boiled potatoes;
• legumes and whole grains;
• durum wheat pasta;
• whole grain bread;
• eggs, seeds, nuts.

In limited quantities, you can also eat some fruits and berries that are not prohibited.

Which foods should be avoided

Prohibited products in diet for weight loss:

• vegetable and butter, mayonnaise;
• smoked and roasted meats, cured meats, sausages;
• canned and prepared foods;
• bananas, dates, watermelons, melons, grapes;
• sweet pastries, jams, any desserts and confectionery;
• sweet and alcoholic drinks.

Cooking can be done in any way except smoking. When frying, the use of oil and other fats is not allowed.

How to create a diet plan for weight loss

Be sure to take into account the individual characteristics of your body. You can and should be guided by general recommendations, but with the calculation of the calorie content and proportions of the BJU that you need. It is worth considering your goals as well, since the diet for gaining muscle mass is in many ways different from the menu for losing weight.

Weight loss nutrition for women should include more healthy fats and fiber. But the daily calorie content should be at the level of 1500-2000 kcal, depending on body weight, body condition and physical activity. Women expend less energy than men. At the same time, their metabolism is almost always slower, so there should be as many meals as possible.

Men’s diet for weight loss, on the other hand, should contain a minimum of fat. The emphasis should be on protein, while not forgetting the necessary trace elements. In particular, it is important to get enough zinc from food, which is necessary for the production of testosterone. Metabolism in men is faster than in women. During the day they expend more energy. Therefore, the approximate daily calorie content is in the range of 2000-2500 kcal.

Meal schedule for early risers

We are talking about people who go to bed early and get up early – for example, at 6.00 and 22.00, respectively. Since it is recommended to eat every 3 hours, the diet should be divided into at least 5 parts. Breakfast an hour after waking up, that is, at about 7.00. Dinner – 3 hours before bedtime, that is, at about 22.00.

Eating routine for “owls”

Here we are talking about people who wake up after 9.00 and go to sleep after midnight. Everything is the same as that of the “larks”, only adjusted for time. Accordingly, it is worth having breakfast at about 10.00, and having dinner at 21.00 or later, but at least 3 hours before bedtime.

How to make a menu for the week

It’s easier than it looks. Calculate the daily calorie content, taking into account the deficit necessary for weight loss, and choose dishes from allowed or allowed foods in limited quantities. Imagine a sample menu for a week with the main meals and a breakdown by day, taking into account a variety of snacks.

Weekly menu

Monday

• Breakfast: Cheesecakes, fresh berry smoothies
• First snack: 30 g walnuts
• Lunch: Chicken broth, vegetable salad
• Second snack: Green apple
• Dinner: Boiled beef with fresh salad

Tuesday

• Breakfast: Oatmeal with pears in sugar free syrup
• First snack: Natural yoghurt
• Lunch: Vegetable stew, borscht without potatoes
• Second snack: Protein shake
• Dinner: Braised cabbage, boiled chicken breast

Wednesday

• Breakfast: Buckwheat porridge with milk
• First Snack: Apple Smoothie
• Lunch: Mushroom cream soup, meat salad
• Second snack: Pear
• Dinner: Beef stew with vegetables

Thursday

• Breakfast: Cottage cheese casserole, apple
• First snack: Any fruit except prohibited
• Lunch: Meatball soup without potatoes, vegetable salad
• Second snack: Protein shake
• Dinner: steamed pollock with fresh vegetables

Friday

• Breakfast: Hercules, curd cheese
• First snack: Apple or pear
• Lunch: Beef broth, vegetable salad and cheese
• Second snack: Natural yoghurt
• Dinner: Meat casserole, vegetable salad

Weekends

• Breakfast: Rice porridge or milk noodles
• First snack: Any fruit of your choice
• Lunch: Boiled beef, vegetable broth
• Second snack: 30 g hazelnuts
• Dinner: Cottage cheese casserole with boiled chicken

Remember that you can increase your calories and meals for the days you plan to exercise.