How can you lose weight quickly in 3 days. What are the most effective methods for short-term weight loss. Is it possible to shed pounds safely in such a short timeframe. What diet and exercise approaches yield the fastest results.

The Truth About Rapid Weight Loss: What’s Realistic in 3 Days?

When it comes to weight loss, many people seek quick results. But is it truly possible to see significant changes in just 72 hours? While dramatic weight loss in such a short time is unlikely to be sustainable or healthy, there are strategies that can jumpstart your efforts and lead to some initial progress.

Realistically, most of the weight lost in a 3-day period will be water weight rather than fat. The human body simply cannot safely burn enough fat to produce major weight loss in such a short timeframe. However, reducing water retention and bloating can create a noticeable difference on the scale and in how your clothes fit.

How much weight can you expect to lose in 3 days? A healthy rate of weight loss is generally considered to be 1-2 pounds per week. In 3 days, you may be able to lose up to 1 pound of fat if you create a significant calorie deficit. Any additional weight loss beyond that is likely to be water weight.

The Risks of Extreme Short-Term Diets

Some diet plans promise dramatic weight loss of up to 10 pounds in just 3 days. These typically involve severe calorie restriction, often providing less than 1,000 calories per day. While you may see a big drop on the scale, these diets come with serious risks:

• Nutrient deficiencies
• Muscle loss
• Dehydration
• Electrolyte imbalances
• Slowed metabolism
• Increased risk of gallstones
• Weakened immune system

Additionally, any weight lost through such extreme measures is likely to be regained quickly once normal eating resumes. This can lead to a cycle of yo-yo dieting that is detrimental to both physical and mental health.

6 Safe and Effective Strategies for Short-Term Weight Loss

While rapid weight loss should be approached with caution, there are some safe strategies that can help you see results in a short timeframe. Here are 6 effective approaches to kickstart your weight loss journey:

1. Reduce Sodium Intake

Sodium causes the body to retain water. By cutting back on salt and high-sodium foods, you can reduce bloating and water weight. How much sodium should you consume? The American Heart Association recommends no more than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults.

2. Increase Water Intake

It may seem counterintuitive, but drinking more water can actually help you lose water weight. When you’re dehydrated, your body holds onto water. Proper hydration signals to your body that it’s safe to release excess water. Aim for at least 8 glasses (64 ounces) of water per day.

3. Cut Carbohydrates

Reducing carbohydrate intake can lead to quick weight loss, primarily due to the loss of water weight. When you eat carbs, your body stores them in the muscles and liver as glycogen. Each gram of glycogen is stored with about 3 grams of water. By depleting these glycogen stores, you’ll lose the associated water weight.

4. Increase Physical Activity

Exercise can help you burn calories and reduce water retention. High-intensity workouts and strength training are particularly effective for short-term weight loss. How much exercise should you do? Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises at least twice a week.

5. Focus on Whole, Nutrient-Dense Foods

Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can help reduce bloating and provide essential nutrients. These foods are typically lower in calories and higher in fiber, which can help you feel full and satisfied while consuming fewer calories overall.

6. Get Adequate Sleep

Poor sleep can lead to increased cortisol levels, which can contribute to water retention and weight gain. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts. How does sleep affect weight loss? Adequate sleep helps regulate hunger hormones, reduces stress, and supports muscle recovery and growth.

The Role of Calorie Deficit in Short-Term Weight Loss

To lose weight, you need to create a calorie deficit, meaning you burn more calories than you consume. In theory, a pound of fat equals about 3,500 calories. Therefore, to lose one pound in 3 days, you would need to create a deficit of about 1,167 calories per day.

Is it safe to create such a large calorie deficit? For most people, it’s not recommended to go below 1,200 calories per day for women or 1,500 calories per day for men without medical supervision. Extreme calorie restriction can lead to nutrient deficiencies and other health issues.

Instead of focusing solely on calorie restriction, aim for a moderate deficit combined with increased physical activity. This approach is more sustainable and less likely to negatively impact your metabolism or overall health.

The Importance of Hydration in Weight Loss

Proper hydration plays a crucial role in weight loss, particularly in the short term. Drinking adequate water can help:

• Reduce water retention
• Boost metabolism
• Suppress appetite
• Support proper digestion
• Enhance exercise performance

How much water should you drink for weight loss? While individual needs vary, a general guideline is to drink half your body weight in ounces of water daily. For example, if you weigh 150 pounds, aim for 75 ounces of water per day.

Keep in mind that certain factors, such as exercise, climate, and overall diet, can affect your hydration needs. Listen to your body and drink water consistently throughout the day.

The Impact of Stress on Short-Term Weight Loss

Stress can significantly impact your weight loss efforts, even in the short term. When you’re stressed, your body releases cortisol, often referred to as the “stress hormone.” Elevated cortisol levels can lead to:

• Increased appetite, particularly for high-calorie foods
• Water retention
• Disrupted sleep patterns
• Reduced motivation for physical activity

To support your weight loss efforts, it’s essential to manage stress effectively. Some strategies to reduce stress include:

1. Practicing mindfulness or meditation
2. Engaging in regular physical activity
3. Getting adequate sleep
4. Maintaining social connections
5. Practicing deep breathing exercises

By managing stress, you can create a more favorable environment for weight loss, both in the short and long term.

The Role of Specific Foods in Rapid Weight Loss

While no single food can magically melt away pounds, certain foods may be particularly beneficial for short-term weight loss efforts. These foods typically share characteristics such as being low in calories, high in fiber or protein, and having potential metabolism-boosting properties.

Foods That May Support Rapid Weight Loss:

• Lean proteins (chicken, fish, tofu)
• Leafy greens (spinach, kale, arugula)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Berries (strawberries, blueberries, raspberries)
• Citrus fruits (grapefruit, lemon, lime)
• Green tea
• Chili peppers
• Apple cider vinegar

How do these foods support weight loss? Lean proteins help preserve muscle mass and increase satiety. High-fiber vegetables and fruits promote fullness and support digestive health. Some foods, like green tea and chili peppers, may have a slight metabolism-boosting effect.

It’s important to note that while these foods can be beneficial, they should be part of a balanced, calorie-controlled diet for effective weight loss. No single food can compensate for an overall poor diet or lack of physical activity.

The Potential of Intermittent Fasting for Quick Results

Intermittent fasting has gained popularity as a weight loss strategy, with some people reporting quick initial results. This approach involves alternating periods of eating with periods of fasting.

Common intermittent fasting methods include:

• 16/8 method: Fast for 16 hours and eat within an 8-hour window daily
• 5:2 diet: Eat normally for 5 days and restrict calories to 500-600 for 2 non-consecutive days
• Eat-Stop-Eat: Fast for 24 hours once or twice a week

Can intermittent fasting lead to rapid weight loss? Some people may experience quick initial weight loss, primarily due to reduced calorie intake and decreased water weight. However, the long-term effectiveness and safety of intermittent fasting are still being studied.

If you’re considering intermittent fasting, it’s crucial to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.

The Importance of Sustainable Habits for Long-Term Success

While it’s natural to want quick results, it’s essential to remember that sustainable weight loss is a gradual process. Rapid weight loss methods often lead to yo-yo dieting, which can be detrimental to both physical and mental health.

Instead of focusing solely on short-term results, consider using a 3-day period as a jumpstart to develop healthy, sustainable habits. These might include:

• Establishing a regular exercise routine
• Learning to prepare nutritious, balanced meals
• Developing mindful eating practices
• Improving sleep habits
• Finding effective stress management techniques

By focusing on these long-term habits, you’re more likely to achieve lasting weight loss and improve your overall health and well-being.

Remember, healthy weight loss is typically 1-2 pounds per week. While you may see more significant losses in the first week or two of a new diet and exercise program, this rate tends to slow down as your body adjusts.

The Role of Professional Guidance in Weight Loss

When embarking on any weight loss journey, especially one aimed at rapid results, it’s crucial to seek professional guidance. A healthcare provider, registered dietitian, or certified nutritionist can offer personalized advice based on your individual health status, goals, and needs.

These professionals can help you:

• Determine a safe and effective calorie target
• Develop a balanced meal plan
• Identify any nutritional deficiencies or health concerns
• Create a safe exercise plan
• Monitor your progress and adjust your plan as needed

Why is professional guidance important? Weight loss, even in the short term, can impact various aspects of your health. A professional can help ensure that your approach is safe, effective, and tailored to your individual circumstances.

Additionally, they can provide support and accountability, which are crucial factors in achieving and maintaining weight loss. Remember, while the internet can provide general information, it cannot replace personalized medical advice.

Understanding the Psychological Aspects of Rapid Weight Loss

The desire for rapid weight loss often stems from psychological factors. Understanding these can help you approach weight loss in a healthier, more balanced way.

Common psychological factors include:

• Body image concerns
• Social pressure
• Desire for quick gratification
• Emotional eating patterns
• Past experiences with dieting

How do these factors impact weight loss efforts? They can lead to unrealistic expectations, harmful restrictive behaviors, and a cycle of weight loss and regain. Addressing these underlying issues is crucial for long-term success.

Consider working with a mental health professional who specializes in eating behaviors and body image. They can help you develop a healthier relationship with food and your body, which is essential for sustainable weight management.

Remember, true health encompasses both physical and mental well-being. A balanced approach that addresses both aspects is more likely to lead to lasting results and improved overall quality of life.

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.

© 2023 WebMD, LLC. All rights reserved. View privacy policy and trust info

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.

© 2023 WebMD, LLC. All rights reserved. View privacy policy and trust info

Express diet for weight loss in 3 days

A slender figure is the dream of almost every woman. Sometimes, in order to achieve a cherished goal, we are ready for the most extreme measures, especially if an important event is coming soon, such as a wedding, a reunion of graduates or a vacation. Of course, losing weight by two sizes in a few days will not work, but it is quite possible to lose up to five kilograms, and an express diet for three days will help you. If you follow the recommendations and due patience, you can quickly adjust your figure without any negative consequences for the body, but first we will find out if express diets are suitable for everyone.

When is it not recommended to switch to the express diet?

Any express diets for weight loss are somehow associated with a sharp restriction of the diet on the verge of starvation, so they are not suitable for everyone. Nutritionists do not recommend using this method of weight loss in the following cases:

• for chronic diseases of the gastrointestinal tract;
• kidney pathologies;
• immediately after a viral or bacterial infection;
• in the postoperative period;
• during pregnancy, lactation;
• with hormonal disorders;
• during a period of strong emotional stress;
• with high physical exertion

In addition, we draw your attention to the fact that prolonged fasting negatively affects metabolic processes, leads to loss of muscle mass, but low-calorie express diets, on the contrary, help cleanse the body of toxins and thus can increase life expectancy ¹ .

The main thing is not to harm. Basic principles of express diet

Any food with severe restrictions (even if it is designed for only a few days) is stressful for the body. In order not to harm your health, it is important to adhere to the basic principles of the express diet:

• Food should be varied. When choosing a quick way to lose weight, it is better to stay on a diet that consists of different products. Mono-diets can harm the body, so if you choose this option, it is recommended to additionally take supplements with vitamins, minerals, and vital amino acids.

• It is necessary to exclude sugar, products containing starch, flour products from the diet. It is advisable not to salt or reduce salt intake to a minimum. As you know, salt retains water in the body, slows down metabolic processes, so if you salt foods, you are unlikely to be able to quickly lose weight.

Note! We recommend reducing salt and sugar intake not only during the express diet, but also on other days. Studies have shown that a gradual reduction in the consumption of these products significantly reduces the risk of developing diabetes and hypertension ² . In addition, reducing the amount of carbohydrates in the daily diet is the prevention of the development of metabolic syndrome (metabolic disorders associated with obesity) ³ .

• Meals should be simple, easily digestible. When compiling a diet, take into account the fact that simple (one- or two-component) dishes are absorbed much better, so they are not deposited in the form of extra pounds. Remember the rules for separate meals. For an express diet, they are more suitable than ever.

• On days of restriction, it is recommended to increase the amount of fluid. You need to drink clean water, but it is better to exclude coffee and tea altogether or reduce it to one or two cups a day. Lemonades, energy drinks and other sweet carbonated drinks are prohibited. At least you need to drink 1. 5 – 2 liters of water per day (30 ml per kilogram of body weight). It is better to drink water between snacks (an hour after or an hour before a meal).

• Physical activity will help improve the result. This is not about strength training until the seventh sweat, but about small loads: running, swimming, yoga. Physical activity will help speed up the metabolism, remove toxins and toxins, so that you will not only lose a few extra pounds, but also cleanse the body. By the way, scientific research confirms that a combination of diet and exercise is the best prevention of type II diabetes mellitus ⁴ .

Stick to these simple principles of express diet, then the efforts made will not be in vain, and the result will fully meet your expectations.

TOP 3 popular express diets for 3 days

Most of the popular ways to lose weight are based on the rejection of solid foods, replacing the usual dishes with juices, smoothies, broths, sour-milk products. Among the most popular express diets are the following:

• Diet on freshly squeezed juices – built on the complete rejection of solid foods, replacing them with freshly squeezed vegetable and fruit juices in the amount of two liters per day. You can choose any juice you like: from tomatoes, carrots, pumpkins, apples, oranges, other vegetables and fruits. If you do not like mono juices, the diet does not prohibit combining foods, for example, carrots with apples, pumpkin with apples, tomatoes with cucumbers. Those who like interesting tastes can add herbs or spices to the juice.

• Fractional nutrition is a popular way to lose weight among models and show business stars. You can create a menu for three days yourself or use ready-made options. For example, an express diet may look like this: breakfast – 1 egg, apple, banana, 200 grams of yogurt, lunch – 200 grams of boiled potatoes, 100 grams of low-fat cottage cheese, dinner – 50 grams of boiled chicken fillet, which, if desired, can be supplemented with hard pasta wheat varieties.

• A mono-diet is one of the simplest weight loss options, built on the use of only one type of product. A popular example of mononutrition is the kefir diet, in which it is enough to drink 2 liters of fat-free kefir per day, dividing it into 5-6 doses. This approach will allow you to lose extra pounds, as well as normalize the intestinal microflora. However, as we noted above, when switching to a mono-diet, it is recommended to additionally take supplements with vitamins, minerals, and amino acids.

How to get off the diet?

The correct exit from the diet will help you consolidate the result and prevent the return of excess weight. In order not to harm the body, new foods should be added to the diet gradually, in small quantities, especially if you were on a mono-diet.

After finishing the diet, avoid breakdowns, do not pounce on heavy high-calorie meals, give preference to light, coarse foods, such as lean broths, lean meats, fish, seafood, salads, fresh fruits and vegetables. Steam, boil, stew or bake dishes in the oven. Between breakfast, lunch and dinner, drink water, freshly squeezed juices, herbal teas.

How to help the body cope with stress?

Strict dietary restrictions are stressful for the body, therefore, during the diet and during the period of withdrawal from it, it is necessary to take additional vitamins, macro- and microelements. In the assortment of the company “Evalar” you will find many dietary supplements and complexes for weight loss, which contain useful substances necessary for the body, can help remove excess fluid, speed up the process of getting rid of extra pounds.

Express diet is a great way to lose weight, but if you care not only about appearance, but also health, stick to proper nutrition on other days. It has been scientifically proven that a low-calorie diet rich in fruits and vegetables, foods containing omega-3 fatty acids, as well as regular intake of macro and micronutrient supplements can help reduce anxiety, improve overall well-being and mood ⁵ .

When choosing dietary supplements and a three-day diet option, we recommend that you consult with a nutritionist or your doctor.

—–
1 Effects of Calorie Restriction on Health Span and Insulin Resistance: Classic Calorie Restriction Diet vs. Ketosis-Inducing Diet. Napoleon A., Fernandez L., Miranda K., Marum A.P. Nutrients. 2021 Apr 15;13(4):1302. doi: 10.3390/nu13041302 . PMID: 33920973; PMCID: PMC8071299.
2 Two dangerous twins : salt and sugar Gupta L , Khandelwal D , Datta D , Kalra C . , Lal P . R ., Gupta I . Indian J Endocrinol Metab. 2018 Jul-Aug;22(4):542-551. doi: 10.4103/ijem.IJEM_117_18 . PMID: 30148105; PMCID: PMC6085961.
3 Quantity and quality dietary fat changes metabolism final 9 0004 products glycation products in patients with metabolic syndrome / Dietary fat quantity and quality modifies advanced glycation end products metabolism in patients with metabolic syndrome. Lopez – Moreno X ., Quintana – Navarro G . M ., Camargo A ., Jimenez – Lucena R ., Delgado – Leaf 90 004 X ., Marin C, Tinajones F . J ., Stryker G . E ., Rosh X . M ., Perez – Martinez P ., Lopez – Miranda X ., Hubero – Serrano E . M . Mol Nutr Food Res. 2017 Aug;61(8). doi: 10.1002/mnfr.201601029 . Epub 2017 Mar 30. PMID: 28233454.
4 Diet and exercise exercise in prevention 90 004 diabetes / Diet and exercise in the prevention of diabetes. Walker To . Z ., O ’Di K ., Gomez M ., Girgis C . , Colajuri R . J Hum Nutr Diet. 2010 Aug;23(4):344-52. doi: 10.1111/j.1365-277X.2010.01061.x . Epub 2010 Mar 23. PMID: 20337844.
5 Diet and An xiety: A Scoping Review. Okoyne M, LaChance L, Naidoo W, Remi D, Shekdar T, Sayar N, Cardoso V, Ravana T, Chan Y, Cooley K. Nutrients. 2021 Dec 10;13(12):4418. doi: 10.3390/nu13124418 . PMID: 34959972; PMCID: PMC8706568.

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 come 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 its 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, 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 whole-grain toasts, 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 .