How does the 3-day diet plan work. What foods are included in the shopping list. Can you lose up to 10 pounds in a week with this diet. What are the potential benefits and drawbacks of following this short-term eating plan. Is the military diet suitable for vegetarians and vegans.

Understanding the Basics of the 3-Day Diet Plan

The 3-day diet plan, often referred to as the military diet, is a short-term eating regimen designed for rapid weight loss. Despite its name, it has no official connection to the military. This diet alternates between three days of strict calorie restriction followed by four days of regular eating.

During the first three days, calorie intake is significantly reduced:

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

The diet emphasizes high protein intake while keeping fat, carbohydrates, and overall calories low. Proponents claim that specific food combinations can boost metabolism and promote fat burning, potentially leading to substantial weight loss in a short period.

The Science Behind Rapid Weight Loss Diets

Very-low-calorie diets (VLCDs) have been studied for their effectiveness in promoting rapid weight loss. A review in The American Journal of Clinical Nutrition suggests that VLCDs, which allow a maximum of 800 calories per day, can be effective for short-term weight loss, particularly for individuals with obesity preparing for bariatric surgery.

The 3-day diet plan falls into the category of low-calorie diets, allowing fewer than 1,000 calories per day. While rapid weight loss is possible on such restrictive diets, it’s important to note that results can vary significantly between individuals.

Is rapid weight loss sustainable?

Rapid weight loss diets often lead to quick results, but maintaining the weight loss can be challenging. Many people experience rapid weight regain after stopping these short-term diets unless they have a plan in place to maintain their new weight. This yo-yo effect can be detrimental to both physical and mental health in the long run.

Detailed 3-Day Meal Plan for Omnivores

The following meal plan is typically recommended for those following the 3-day diet:

Day 1 (1,400 calories)

Breakfast:

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

Lunch:

• Half a cup of tuna
• One slice of toast
• 1 cup of black 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 (1,200 calories)

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 buns)
• 1 cup of broccoli
• Half a cup of carrots
• Half a banana
• Half a cup of vanilla ice cream

Day 3 (1,100 calories)

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

Throughout the three days, individuals are encouraged to drink water freely, as well as up to 2 cups of black coffee or tea daily.

Vegetarian and Vegan Alternatives for the 3-Day Diet

For those following plant-based diets, a modified version of the 3-day diet plan is available:

Day 1

Breakfast: Same as the omnivore plan

Lunch:

• Half an avocado
• 2 tablespoons hummus
• One slice of whole-wheat toast
• 1 cup of black 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 alternatives)

Day 2

Breakfast:

• Half a cup of baked beans
• One slice of whole-wheat toast
• Half a banana

Lunch:

• 1 cup of unsweetened plant-based milk (soy, hemp, or almond)
• Half an avocado
• 2 tablespoons hummus
• Five saltine crackers

Dinner:

• Two veggie hot dogs (without 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 (vegans can substitute with 15-20 almonds)
• Five saltine crackers or half a cup of couscous or quinoa
• One small apple

Lunch:

• Half an avocado
• 1 tablespoon 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 alternative)

Essential Shopping List for the 3-Day Diet Plan

To successfully follow the 3-day diet plan, you’ll need to stock up on specific food items. Here’s a comprehensive shopping list for the first three days of the diet:

• Caffeinated coffee or tea
• One grapefruit
• Two bananas
• Two apples
• Whole-wheat bread
• Peanut butter (preferably salt-free and sugar-free)
• 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

For vegetarians and vegans, additional items may include:

• Avocados
• Hummus
• Tofu
• Baked beans
• Plant-based milk (soy, hemp, or almond)
• Veggie hot dogs
• Almonds
• Couscous or quinoa
• Canned chickpeas
• Dairy-free ice cream alternatives

Potential Benefits and Drawbacks of the 3-Day Diet Plan

While the 3-day diet plan may offer quick weight loss results, it’s essential to consider both its potential benefits and drawbacks before embarking on this restrictive eating regimen.

Potential Benefits

1. Rapid initial weight loss: The severe calorie restriction can lead to quick water weight loss and some fat loss.
2. Simple to follow: With a set meal plan, there’s little room for decision-making or confusion.
3. Short-term commitment: The restrictive phase only lasts for three days, which may be manageable for some people.
4. Motivation boost: Quick results can provide motivation for longer-term lifestyle changes.

Potential Drawbacks

1. Limited nutrient intake: The restricted food variety may lead to inadequate fiber, vitamin, and mineral consumption.
2. High in processed foods: Many items on the meal plan are processed and high in sodium.
3. Unsustainable: Rapid weight loss is often followed by rapid weight regain once normal eating resumes.
4. Potential for disordered eating: Strict calorie counting and food restrictions may trigger unhealthy relationships with food.
5. Lack of scientific backing: There’s no substantial evidence supporting the specific food combinations’ alleged metabolism-boosting effects.
6. Not suitable for everyone: This diet may be dangerous for people with certain health conditions or nutritional needs.

Nutritional Concerns and Long-term Health Implications

While the 3-day diet plan may lead to quick weight loss, it raises several nutritional concerns that could have long-term health implications:

Inadequate Nutrient Intake

The limited variety of foods in the diet plan may result in insufficient intake of essential nutrients. Fiber, vitamins, and minerals play crucial roles in maintaining good health, supporting energy production, aiding detoxification processes, and ensuring efficient metabolism. A prolonged deficit in these nutrients could lead to various health issues.

High Sodium Content

Many items on the meal plan, such as saltine crackers, peanut butter, bread, hot dogs, and cheese, are processed foods high in sodium. Excessive sodium intake can lead to water retention, increased blood pressure, and strain on the cardiovascular system. It’s crucial to check nutrition labels and aim to stay within the recommended daily limit of 2,300 milligrams of sodium.

Added Sugars and Saturated Fats

The inclusion of ice cream and other processed foods in the diet plan may contribute to high intake of added sugars and saturated fats. These components, when consumed in excess, can increase the risk of obesity, type 2 diabetes, and heart disease.

Potential for Nutritional Deficiencies

The severe calorie restriction and limited food variety may lead to nutritional deficiencies if followed for extended periods. This could impact various bodily functions, including immune health, bone strength, and cognitive performance.

Risk of Disordered Eating Patterns

The strict nature of the diet and its focus on calorie counting could potentially trigger or exacerbate disordered eating patterns in susceptible individuals. This may lead to an unhealthy relationship with food and negatively impact mental health.

Unsustainable Weight Loss

While rapid weight loss may occur, it’s often not sustainable. Much of the initial weight loss is likely due to water loss and may be quickly regained once normal eating resumes. This yo-yo effect can be detrimental to metabolic health and may make long-term weight management more challenging.

Lack of Emphasis on Physical Activity

The 3-day diet plan focuses solely on food intake and doesn’t address the importance of physical activity in overall health and weight management. A balanced approach to weight loss should include both dietary changes and regular exercise.

Alternatives to the 3-Day Diet Plan for Sustainable Weight Loss

While the 3-day diet plan may offer quick results, it’s not a sustainable or healthy long-term solution for weight management. Here are some alternatives that promote gradual, lasting weight loss and overall health improvement:

Mediterranean Diet

This eating pattern emphasizes whole grains, fruits, vegetables, lean proteins (especially fish), and healthy fats like olive oil. It’s associated with numerous health benefits, including weight loss, improved heart health, and reduced risk of chronic diseases.

DASH Diet (Dietary Approaches to Stop Hypertension)

Originally designed to lower blood pressure, the DASH diet is also effective for weight loss. It focuses on fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, added sugars, and saturated fats.

Plant-Based Diets

Vegetarian and vegan diets, when well-planned, can support weight loss and offer numerous health benefits. They typically involve high fiber intake, which promotes satiety and aids in weight management.

Portion Control and Mindful Eating

Rather than strictly limiting food choices, focus on controlling portion sizes and practicing mindful eating. This approach can help you develop a healthier relationship with food while gradually losing weight.

Intermittent Fasting

Various forms of intermittent fasting, such as the 16/8 method or 5:2 diet, can be effective for weight loss when done safely and under guidance. These approaches focus on when you eat rather than severely restricting what you eat.

Balanced, Calorie-Controlled Diet

Work with a registered dietitian to develop a personalized, balanced meal plan that creates a moderate calorie deficit. This approach ensures adequate nutrient intake while promoting gradual, sustainable weight loss.

Lifestyle Changes

Focus on making long-term lifestyle changes rather than following short-term, restrictive diets. This includes regular physical activity, stress management, adequate sleep, and building healthy eating habits.

Remember, the most effective weight loss approach is one that you can maintain long-term. It should provide balanced nutrition, support overall health, and fit your lifestyle and preferences. Always consult with a healthcare professional before starting any new diet or weight loss program, especially if you have existing health conditions or concerns.

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 Plan Review, Foods, Effectiveness

Written by Marianne Wait

Reviewed by Christine Mikstas, RD, LD on April 21, 2023

In this Article

• The Promise
• What You Can Eat and What You Can’t
• Level of Effort: Low
• Does It Allow for Dietary Restrictions or Preferences?
• What Else You Should Know
• What Dr. Melinda Ratini Says:

These days, when even instant cereal isn’t fast enough, we want weight loss now, not later. And who could argue with dropping the weight of a large laptop in just one long weekend? The 3 Day Diet promises exactly that.

If you’ve been struggling to budge the scale and you’re tempted to try it, here are the details you need to know.

The diet, aimed at people wanting to lose a lot of weight, claims you’ll drop up to 10 pounds if you follow it for three days.

The menu consists of three breakfasts, lunches, and “dinners” — if you consider a cup of tuna fish or two hot dogs, plus fruit and vegetable sides, dinner.

A website that markets the diet claims it’s “chemically and enzyme balanced,” though this statement isn’t explained or supported.

One thing is clear: You won’t be eating much. On Day 1, you get around 1,000 calories. Days 2 and 3 aren’t much different.

For three days, you’ll eat extremely basic meals made with foods you may already have in your kitchen.

For example, breakfast on Day 1 is black coffee or water, half a grapefruit, and a slice of toast with 2 tablespoons of peanut butter. Lunch is half a cup of tuna, another slice of toast, and another cup of black coffee (or tea or water).

If you’re looking for variety or foodie thrills, you won’t find them here.

Lunch on Day 2, for instance, is nothing but a cup of cottage cheese, one hard boiled egg, and some saltine crackers. Sauces, dressings, and even spices are off the list. If you have a sweet tooth, though, you’ll be happy to find vanilla ice cream on the menu each day.

The biggest effort you’ll make on the diet may be stopping yourself from reaching for more food.

Limitations: The menu is what it is, with no room for varied palates or eating preferences, though some websites say you can swap tuna for cottage cheese and vice versa.

Cooking and shopping: This diet is about as low-effort as it gets, short of having meals delivered to your door. Just about the only cooking involved is steaming the vegetables, unless you choose to eat them raw (either is an option).

Packaged foods or meals? No.

In-person meetings? No.

Exercise: It’s frowned on because, as one website puts it, “you will not be feeling very energetic” while you’re on this diet.

Vegetarians and vegans: This menu is not for vegetarians or vegans. It’s not low-salt, low-carb, or low-fat, either — just low-calorie.

Gluten-free: This diet includes toast and crackers, which traditionally include gluten in the wheat. You could buy gluten-free versions if you chose to, but going gluten-free is not a feature of this diet.

This diet was most likely not developed by nutrition experts. One website that offers the diet includes this warning: “Neither the staff nor management of 3 Day Diets are experienced, licensed, or knowledgeable to judge or recommend the validity or safety of this diet. We do not necessarily endorse this diet and recommend that before trying this or any other diet to consult a physician or licensed medical practitioner. Use at your own risk.”

When judging any diet, including this one, keep in mind two key pieces of advice from the Academy of Nutrition and Dietetics: First, if a diet sounds too good to be true, it probably is. Second, if you can’t see yourself following the diet for the rest of your life, it’s not for you.

Costs: None beyond your shopping.

Support: None. This is a diet you do on your own.

Does It Work?

You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week. That’s giving up 3,500 calories over the course of 7 days. To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones. You also are much more likely to gain it all back.

Is It Good for Certain Conditions?

The 3 Day Diet is low calorie, but it certainly is not low-fat, low-salt, or low cholesterol, so it is not a healthy option for most people with certain medical conditions such as diabetes, hypertension, heart disease, and high cholesterol. If you are overweight, weight loss is key to managing these conditions. But it should be a healthy and sustainable weight loss that includes healthy nutrition and exercise.

The Final Word

The 3 Day Diet is a very low-calorie diet that uses simple foods that are low cost and easy to find and prepare. A short-term weight loss is likely. But that is where the good news ends.

During the 3 days of the diet, balanced nutrition is lacking. Some of the foods that are recommended are high in salt and fat and would not be appropriate for people with certain medical problems like heart disease, high blood pressure, diabetes, or high cholesterol. You may not be getting enough vitamins, minerals, and fiber while you are on the diet. If you are taking medicine for your diabetes and want to try the 3-day diet, it’s important to talk with your doctor first about how to adjust your medicine.

Physical activity is an important part of a healthy lifestyle and helps prevent and treat heart disease and diabetes. But the 3 Day Diet does not address this at all. Nor does it teach you how to make changes in your diet that will allow for a lifetime of healthy eating.

Finally, such a restrictive diet takes the enjoyment out of eating. During the 3 days a week that you are following the plan, eating out or with others could be very tough. Also, boring diets are very hard to maintain. The temptation to overeat on the other 4 days of the week when you are not dieting will likely be high.

Remember, when it comes to weight loss, slow and steady really does win the race.

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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 3 days minus 3 kilograms: real result or fraud?

Content

• 1 Diet for 3 days: minus 3 kilograms – an effective way to lose weight or a scam?
  • 1.1 The 3 day diet: what is it and how does it work?
    • 1.1.1 What is the 3 day diet?
    • 1. 1.2 How does the 3 day diet work?
    • 1.1.3 What foods and meals should be avoided on a 3-day diet?
  • 1.2 How does diet affect the body?
    • 1.2.1 Rapid weight loss effect
    • 1.2.2 Dietary restriction
    • 1.2.3 Risk of nutritional deficiencies
    • 1.2.4 Need for extra exercise
  • what not to include in your diet on a 3 day diet?
    • 1.3.1 Permitted foods:
    • 1.3.2 Prohibited foods:
  • 1.4 Advantages and disadvantages of the 3-day diet minus 3 kilograms
    • 1.4.1 Advantages:
    • 1 .4.2 Drawbacks:
  • 1.5 The reality of a diet for 3 days minus 3 kilograms: an opportunity or a hoax?
  • 1.6 How to properly prepare for the start of a diet?
  • 1.7 What diet should be prepared for the period of the diet?
    • 1.7.1 Dietary restrictions
    • 1.7.2 Food nutrition
    • 1.7.3 Basic diet
    • 1.7.4 Diet menu for 3 days
  • 1. 8 Recipes for diet for 3 days
  • 1.9 How to follow a diet correctly so as not to harm health?
    • 1.9.1 1. Watch your calorie intake
    • 1.9.2 2. Choose healthy foods
    • 1.9.3 3. Do not forget about water
    • 1.9.4 4. Follow a diet for 3 days no more than once a 2-3 months
  • 1.10 The effectiveness of the 3-day diet for weight loss
  • 1.11 How to maintain the achieved result after the end of the diet?
  • 1.12 Is it possible to extend the diet for a longer period?
  • 1.13 Physical training during the 3-day diet
  • 1.14 Side effects of the 3-day diet
  • 1.15 Is it true that the 3-day diet helps cleanse the body?
  • 1.16 Who cannot follow this diet?
  • 1.17 How not to harm your health while following a diet for 3 days?
    • 1.17.1 Choosing the Right Foods
    • 1.17.2 Watching Your Fluid Intake
    • 1.17.3 Limiting Physical Activity
    • 1.17.4 Regular Eating
  • 1. 1 8 Related videos:
  • 1.19 Q&A:
    • • 1.19.0.1 What is the 3 day diet?
      • 1.19.0.2 What foods are excluded from the diet for a 3-day diet?
      • 1.19.0.3 What are the advantages and disadvantages of a 3-day diet?
      • 1.19.0.4 Is it possible to follow a 3-day diet more than once a month?
      • 1.19.0.5 Who can follow the 3-day diet?
      • 1.19.0.6 What can be expected from a 3 day diet?
      • 1.19.0.7 How to stick to a diet for 3 days correctly?
      • 1.19.0.8 What are the possible side effects of the 3 day diet?

Do you want to quickly lose 3 kg in just 3 days? Find out how effective the 3-day diet minus 3 kg is and how to implement it correctly without harm to health. Read the article!

Diets that promise quick and significant results have always attracted the attention of many people who are trying to lose weight. Therefore, it is not surprising that a 3-day diet that promises to reduce weight by 3 kilograms is popular on the network. However, despite the attractiveness of this prospect, many people ask if it really works and if it’s just a scam.

Many nutritionists argue that complete weight loss takes longer and cannot be achieved in such a short period of time. However, some people may get results from this diet. But what exactly?

To determine how effective the 3-day diet is, we looked at its principles, studied their effects on the body and analyzed the feedback from people who tried this method. In this article, we bring you a detailed investigation into the 3 day diet and its real potential for results.

Diet for 3 days: what is it and how does it work?

What is the 3 day diet?

The 3 Day Diet is a short course of nutrition aimed at rapid weight loss. It involves limiting the consumption of certain foods and replacing ordinary meals with lighter and lower-calorie ones. The main idea behind the 3 Day Diet is to reduce your calorie intake and encourage your body to burn fat stores for energy.

How does the 3 day diet work?

The 3 Day Diet is based on the principle of a low calorie diet where the body’s calorie supply is reduced to 1000-1200 calories per day. However, it is necessary to provide the body with all the necessary nutrients, such as proteins, fats and carbohydrates, in sufficient quantities. To do this, follow a strict menu that includes fruits, vegetables, protein foods, whole grains, and sugar substitutes.

What foods and meals should be avoided on a 3 day diet?

During the 3-day diet, avoid foods that can increase your calorie intake and slow down your weight loss. These are, first of all, sweets, fried and fatty foods, canned food, dairy products, red meat, smoked meats, potatoes and bakery products. Instead, fresh fruits and vegetables, protein foods, fish and seafood, whole grains, and sugar substitutes should be preferred.

A significant reduction in calorie intake can lead to rapid weight loss, however, it should be remembered that the 3-day diet does not offer long-term results and is not safe for health if used without proper advice from a specialist. Therefore, before starting a diet for 3 days, it is recommended to consult a nutritionist or endocrinologist.

How does diet affect the body?

Rapid weight loss effect

Diet for 3 days minus 3 kilograms allows you to achieve a rapid effect of weight loss, but it should be understood that this result is mainly due to loss of water and excess fluid in the body. It should also be noted that after the end of the diet, the weight may return to the same amount or even more.

Limited nutrition

Diet for 3 days minus 3 kilograms suggests limited nutrition, which can affect the body as a whole. It is necessary to monitor the state of your health and prevent exacerbation of chronic diseases.

Risk of nutritional deficiencies

With a 3-day diet minus 3 kilograms, the risk of nutritional deficiencies is very high. The body may not get enough proteins, fats, carbohydrates and vitamins. It is recommended to consult a doctor in advance and choose a vitamin-mineral complex.

Need for extra exercise

With a 3-day diet minus 3 kilograms, you need to increase your exercise to avoid muscle loss and maintain overall health.

What can and should not be included in the diet for 3 days?

Allowed foods:

• Protein: chicken or veal meat, fish, eggs, cottage cheese.
• Vegetables: fresh or cooked (grilled, boiled or baked) vegetables, herbs, salads.
• Fruit: fresh or baked fruit.
• Drinks: tea, coffee, still mineral water, vegetable or fruit juices, green smoothies.

Prohibited products:

• Carbohydrates: sweets (chocolate, cakes, sweets), bread, rolls, biscuits, pasta, potatoes, rice and other cereals.
• Fat: butter, margarine, lard, cream, cheese, sour cream.
• Alcohol: all types of alcohol, including beer.

The 3-Day Diet is a quick way to lose weight, but it’s important to remember that it can be hazardous to your health. Therefore, before you begin to follow this diet, consult your doctor or nutritionist. It is also important to emphasize that such a diet cannot be a long-term solution for weight loss, it is necessary to change your lifestyle and nutrition in order to achieve and maintain your desired weight.

Advantages and disadvantages of the 3 day diet minus 3 kilos

Benefits:

• Rapid weight loss – within three days you can get rid of 3 kilograms, which can be useful for those who are in a hurry to get in shape.
• No specific foods – the diet does not require the use of expensive or rare foods.
• Availability – a diet for 3 days is quite simple and can be easily implemented by almost everyone.

Weaknesses:

• Risk of adverse effects – Dieting too heavily can cause dizziness, a weakened immune system, and several other health problems.
• Short-term results – in the absence of a complete diet and sports training, a certain level of fat and weight can return very quickly.
• Restriction – the 3-day diet requires a significant restriction in the amount of food eaten, which can lead to feelings of hunger and a deterioration in mood.

So, a 3 day diet minus 3 kilos might be an option for those who are looking for a quick trial result. However, sustained and long-term weight loss requires a varied mix of diet, exercise, and bad habits.

The reality of a diet for 3 days minus 3 kilograms: an opportunity or a hoax?

Many people wonder if a 3 day diet can help you lose 3 kilos. The answer to this question is not limited to a simple “yes” or “no”, and depends on many factors.

However, if you want to quickly lose weight before an important event, a 3-day diet can be an effective way. But for this you need to understand that the body will experience stress and perhaps, after a diet, the weight will return.

In addition, diets should be chosen that aim at weight loss without introducing insufficient amounts of nutrients into the body. For example, a diet consisting only of water and fruits is not only difficult to sustain with constant hunger, but can also lead to a lack of proteins, fats and carbohydrates.

In general, a 3-day diet can help you lose 3 kilograms, but it is worth remembering all of the above factors and choosing diets wisely and with an approach to the health of the body.

How to properly prepare for the start of a diet?

Before you start any diet, you need to prepare for it. First, you should consult a doctor to make sure that the chosen diet is safe for your health.

It is important to prepare mentally. Set a goal for yourself and consistently move towards its achievement. Prepare all the necessary products and appliances in advance to avoid the intuitive choice in favor of junk food.

It is also helpful to keep a food diary and record everything you eat. This will help you control your calorie intake and track your progress.

Finally, it is important not to forget about exercise and adequate sleep, as they are essential components of a healthy lifestyle and will help improve dietary outcomes.

In general, proper preparation for a diet is the key to successfully achieving results and maintaining them in the future.

What kind of diet should be prepared for the period of the diet?

Dietary restrictions

Diet for 3 days involves dietary restrictions, so you need to be prepared for power sensations. Before starting a diet, you need to make a diet for every day, taking into account all the restrictions and eating habits.

Food nutrition

All meals should be nutritious and rich, as the diet is rigid and we must receive the necessary amount of vitamins and minerals.

Basic diet

The main diet for 3 days consists of small portions of protein foods, vegetables and fruits. You should also drink green tea and plenty of water.

Diet menu for 3 days

A sample diet menu for 3 days might look like this:

1. Breakfast: egg, whole grain bread, grapefruit.
2. Lunch: chicken breasts, boiled broccoli and fresh vegetables dressed with olive oil.
3. Dinner: fried vegetables, ham, two glasses of green tea.

It is important to eat small meals and keep your weight under control. Once eaten the wrong food can neutralize all efforts to reduce weight.

3 Day Diet Recipes

It’s no secret that proper nutrition is the foundation of a healthy lifestyle. The 3 Day Diet is a great way to start following a healthy diet. But what dishes to choose?

Breakfast: Oatmeal with fruits and berries is a delicious and healthy breakfast to start the day. You can add yogurt or almond milk.

Lunch: Fresh vegetable salad with couscous and toast. Finally, make a simple pasta with a sauce based on tomatoes and basil leaves.

Dinner: Tender couscous with chicken breast and steamed vegetables is a great and healthy dinner dish. Instead of chicken, you can use turkey or fish.

Do not forget that proper nutrition is the main guarantee of health and longevity. If you want to start taking care of your body, the 3 day diet is the first step in the right direction.

How to properly follow a diet so as not to harm your health?

1. Track your calorie intake

Following a 3-day diet can significantly reduce your calorie intake and help you lose weight. However, restricting calories too much can lead to dizziness, weakness, and other healthy problems. It is important to make sure that you are consuming enough calories for your body and your physical activity.

2. Choose healthy foods

The 3-day diet may include a diet that consists of vegetables, fruits and other healthy foods. It’s important to eat a varied diet and make sure you’re getting enough protein, fat, and carbohydrates. If you are going to follow the diet for a longer period of time, it is worth contacting a nutritionist or your doctor to determine the most appropriate diet for your health.

3. Don’t Forget About Water

Drinking enough water is very important when following a 3-day diet. Water helps maintain the correct balance of fluids in the body and helps in weight loss. Water can also help suppress hunger and prevent overeating.

4. Follow the 3-Day Diet no more than once every 2-3 months

The 3-Day Diet can help you lose weight, but should not be followed more than once every 2-3 months for health reasons. If you’re planning to lose a lot of weight, it’s worth talking to a dietitian or your doctor to determine the best diet and exercise plan.

Effectiveness of the 3 Day Diet for Weight Loss

The 3 Day Diet is a diet that promises to help you lose up to 3 kilograms of weight in a very short period of time. It involves redistributing the calorie load in such a way as to burn more calories than consumed by restricting calories by excluding high-calorie foods. However, despite the promise of fast weight loss in 3 days, the question arises of how effective this diet is in practice.

Most experts believe that any drastic calorie restriction diet in a short time is not only difficult to pass, but also makes the necessary changes in lifestyle and nutrition in the body. In other words, losing 3 kilos in 3 days will be almost impossible, as our body is a complex system that takes time to adapt and diet resistance.

In addition, a 3-day diet can be hazardous to health. It can lead to dehydration, loss of electrolytes, and unwanted changes in the body’s metabolism. Thus, if you are looking for an effective way to lose weight, the best solution is a balanced diet and regular exercise instead of extreme short-term diets.

How to maintain the achieved result after the end of the diet?

A 3 day diet minus 3 kilos is a good start to your weight loss program, but there is no single solution to keep it going. By following a few simple rules, you can maintain the weight at the right level for a long time.

• Nutrition: Continue to monitor your diet and avoid foods that make you gain weight. Moderation is your best friend!
• Water: Continue to drink enough water to keep your body in good condition and your cells hydrated.
• Physical activity: To keep the results after a diet for 3 days, minus 3 kilograms, you need to do physical exercises. Walk more, do fitness, dance or yoga. Also learn the most important thing – how to continue going to the gym after the end of the diet.
• Dream: do not forget about rest. Learn to sleep well, because during sleep the body is restored, and thoughts become dull. This will help you feel refreshed and energized throughout the day.

Following these recommendations, you will have no problem maintaining the results you have achieved. Finding an ideal shape and maintaining it is a completely feasible task if you follow all the rules of life.

Is it possible to extend the diet for a longer period?

If the 3-day diet has brought the desired result, then you probably want to continue to follow the diet. However, sustaining results on a long-term basis can be challenging. Therefore, before extending the diet for a longer period, it is necessary to evaluate its effectiveness and potential health risks.

If it is nevertheless decided to extend the diet, it is necessary to make changes in the diet in order to achieve a balance between nutrients and calories. In the course of moving towards a longer-term result, you should increase the number of calories by adding proteins, fats, carbohydrates and drinking enough water. It is recommended that you consult a dietitian who can develop a diet that suits your needs and goals.

In short, it is possible to extend the diet for a longer period, but the potential risks must be considered and carried out under the supervision of a specialist.

Physical training during a 3-day diet

When going through a 3-day diet, the question of the need for physical training is quite controversial. On the one hand, playing sports can speed up the process of losing weight, improve overall well-being and improve mood. On the other hand, the body is under stress, and overload can lead to negative consequences.

When choosing physical exercises, it is necessary to take into account their intensity. During a diet for 3 days, it is worth abandoning strong physical exertion, such as running or pulling up on the bar. However, light cardio such as walking, cycling, or swimming can be helpful.

Remember that physical training must be balanced with diet. If you eat very little, then you should not additionally torment the body with exercise. In addition, you should pay attention to sleep patterns. During a diet for 3 days, the body is under stress, so you need to give it time to recover.

As a result, the answer to the question of the need for physical training during the diet for 3 days depends on individual characteristics and health status. However, even light physical activity can increase the effectiveness of the diet and improve overall well-being.

Side Effects of the 3 Day Diet

The widespread belief that cutting calories for 3 days is the best way to lose weight quickly can be dangerous and potentially harmful to health.

One of the most common side effects of the 3 day diet is headache. Low blood sugar causes headaches, nausea and even dizziness.

Another negative effect can be a feeling of fatigue. The body spends less energy on digestion, which can lead to feeling tired and weak.

Since the 3-day diet does not contain all the necessary vitamins and minerals, it can lead to nutritional deficiencies, which can adversely affect a person’s health.

In addition, a 3-day diet can cause the opposite effect, that is, rapid weight gain after the end of the diet is possible. This is because low calorie intake can cause your metabolism to slow down, causing your body to store fat instead of burning it.

Considering all of the above, take the 3-day diet seriously and be sure to consult a specialist before you decide to take this step.

Is it true that a 3-day diet helps cleanse the body?

Diet for 3 days is one of the most popular and affordable diets. Some believe that this diet helps cleanse the body of toxins and toxins.

However, the opinions of experts on this issue are divided. Some believe that the 3-Day Diet can help cleanse the body, as it is based on reducing calorie intake and eliminating foods that can negatively affect the body.

At the same time, other experts doubt the effectiveness of the 3-day diet for cleansing the body. They believe that this diet can lead to a lack of vitamins and minerals in the body, as well as cause gastrointestinal disorders and metabolic disorders.

Thus, the answer to the question whether the diet for 3 days contributes to the cleansing of the body remains ambiguous. It is best to consult your doctor before starting such a diet and get his recommendations on this issue.

Who cannot follow this diet?

Despite the fact that the 3-day diet may seem easy and simple, there are categories of people who will not be able to follow it. For example, children, adolescents, pregnant and lactating women.

Also, this diet should not be recommended for those who suffer from chronic diseases such as diabetes, hypertension, gastrointestinal diseases. In such cases, it is necessary to consult a doctor and make an individual diet depending on the disease.

In addition, the 3-day diet may be dangerous for people who play sports or have a high physical activity. In such cases, the body needs a higher level of calories and the lack of nutrients can adversely affect health.

• Patients with diabetes
• Hypertensive patients
• People with poor health
• Athletes and those who have increased physical activity
• Children, adolescents, pregnant and lactating women

How not to harm your health while following a diet for 3 days?

Choosing the Right Foods

If you decide to follow a 3-day diet without harming your health, pay attention to their nutritional value when choosing products. Avoid foods high in fat, calories and sugars. You need to choose foods that are high in protein, such as eggs, chicken breast, fish, dairy products, and high-quality vegetables.

Monitor fluid intake

When following a 3-day diet, you should also monitor the amount of fluid consumed. Your body needs enough water. The goal is to increase hydration levels and help boost metabolism. It is recommended to consume at least 8 glasses of water a day.

Limitation of physical activity

During the 3-day diet it is important to limit physical activity. You may feel weak, dizzy, and have stomach discomfort. The best option is to engage in light physical activity, such as exercising, walking and light yoga exercises. However, do not make excessive physical exertion, so as not to harm your health.

Regular meals

To maintain a healthy lifestyle during the 3-day diet, do not skip meals. It may seem that in order to achieve the maximum result, you should reduce your food intake to a minimum. But it’s not right! Eating regularly will help boost your metabolism, which will make you lose weight faster. Try to stick to five meals a day to maintain your health and improve your overall health.

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Q&A:

What is a 3 day diet?

The 3 Day Diet is a diet that is recommended for three days in order to lose up to 3 kilograms of weight. It involves limiting caloric intake and excluding certain foods.

What foods are excluded from the diet for 3 days?

Sweets, flour products, fatty meat and fish, alcohol, smoked meats, starch and salty foods should be excluded from the diet. It is recommended to consume as many vegetables and fruits as possible, as well as protein products and dairy products without fat.

What are the advantages and disadvantages of a 3 day diet?

The benefits of the 3-day diet are that it is short-lived and also allows you to lose some weight. The disadvantages are that after such a diet, a yo-yo effect can occur, and also a 3-day diet does not allow you to get enough nutrients that are necessary for normal life.

Is it possible to follow a diet for 3 days more than once a month?

It is not recommended to follow the 3-day diet more than once a month. Short-term adherence to a rigid diet can be harmful to health, and can also cause a yo-yo effect, when weight is regained after a diet.

Who can follow a 3-day diet?

The 3 day diet can be followed by people who have no contraindications to calorie restriction. For pregnant women, nursing mothers, children and people with certain diseases, this diet is not recommended.

What result can be expected from a diet for 3 days?

You can expect to lose up to 3 kilograms of weight from a 3 day diet. However, as mentioned earlier, the effect may be temporary, and after a diet, a yo-yo effect may occur.

How to stick to a diet for 3 days correctly?

To achieve maximum results and minimize possible negative consequences, it is necessary to consult a doctor and a nutritionist who will advise a suitable diet option for 3 days, taking into account all the individual characteristics of the body.