How can you lose weight quickly in 3 days. What are the most effective methods for short-term weight loss. Is rapid weight loss safe and sustainable. What diet and exercise approaches yield the fastest results. How much weight can realistically be lost in 72 hours.

Understanding the 3-Day Diet Phenomenon

The allure of rapid weight loss has led many to explore extreme short-term diets, with the 3-day diet gaining particular attention. This approach promises substantial weight loss—up to 10 pounds—in just 72 hours. But is such dramatic weight loss achievable or advisable?

While quick results can be motivating, it’s crucial to understand the science behind rapid weight loss and its potential impacts on health. Most nutrition experts caution against drastic calorie reduction, emphasizing that sustainable, gradual weight loss is generally more beneficial for long-term health and weight management.

The Science Behind Rapid Weight Loss

Rapid weight loss often results primarily from water loss and depletion of glycogen stores, rather than true fat loss. When the body is deprived of calories, it first uses up its glycogen reserves, which are stored with water. As these reserves are depleted, water weight is shed quickly, creating the illusion of significant fat loss.

How much of the weight lost on a 3-day diet is actually fat? Typically, only a small fraction. To lose one pound of fat, a calorie deficit of approximately 3,500 calories is required. Given that most 3-day diets restrict intake to around 1,000 calories per day, the maximum fat loss achievable in this timeframe is usually less than 2 pounds.

The Risks and Pitfalls of Extreme Short-Term Diets

While the promise of rapid weight loss is enticing, extreme short-term diets come with significant risks:

• Nutritional deficiencies due to severe calorie restriction
• Muscle loss, which can slow metabolism
• Dehydration and electrolyte imbalances
• Increased likelihood of weight regain once normal eating resumes
• Potential for developing disordered eating patterns

Can rapid weight loss be dangerous? In some cases, yes. Severe calorie restriction can lead to fatigue, irritability, and difficulty concentrating. It may also exacerbate existing health conditions or interfere with medications. Always consult a healthcare professional before embarking on any extreme diet plan.

Effective Strategies for Short-Term Weight Loss

While drastic 3-day diets are not recommended, there are healthier approaches to jumpstart weight loss in a short timeframe. These methods focus on sustainable habits that can lead to long-term success:

1. Hydration Optimization

Proper hydration is crucial for weight loss and overall health. Increasing water intake can help reduce water retention, boost metabolism, and curb appetite. Aim for at least 8-10 glasses of water daily, and consider replacing caloric beverages with water or unsweetened herbal tea.

Does drinking water actually help with weight loss? Research suggests that increased water consumption can indeed support weight loss efforts. A study published in the Journal of Clinical and Diagnostic Research found that drinking 500 ml of water before meals led to greater weight loss in overweight individuals.

2. Strategic Carbohydrate Reduction

Temporarily reducing carbohydrate intake can lead to quick water weight loss as the body depletes glycogen stores. Focus on lean proteins, healthy fats, and non-starchy vegetables while minimizing refined carbs and sugars.

How much water weight can be lost by reducing carbs? The amount varies, but some individuals may see a decrease of 2-4 pounds in the first few days of carb reduction, primarily due to water loss.

3. Increased Physical Activity

Ramping up exercise can create a calorie deficit and promote fat loss. Incorporate a mix of cardio and strength training for optimal results. High-intensity interval training (HIIT) can be particularly effective for short-term weight loss due to its ability to boost metabolism and burn calories efficiently.

What types of exercise are most effective for quick weight loss? While any increase in physical activity can help, HIIT and strength training tend to yield the most rapid results. A study in the Journal of Obesity found that HIIT was more effective than moderate-intensity continuous training for reducing body fat in a short period.

Nutrition Strategies for Rapid, Healthy Weight Loss

While extreme calorie restriction is not advised, strategic nutrition choices can support healthy weight loss in a short timeframe:

4. Focus on Protein and Fiber

Increasing protein and fiber intake can help reduce appetite and promote feelings of fullness. Aim for lean protein sources such as chicken, fish, tofu, and legumes. Include plenty of high-fiber vegetables and moderate amounts of fruits to support digestive health and satiety.

How much protein is optimal for weight loss? The American Journal of Clinical Nutrition suggests that consuming 25-30 grams of protein per meal can help reduce appetite and support weight loss efforts.

5. Implement Intermittent Fasting

Intermittent fasting, such as the 16/8 method (fasting for 16 hours and eating within an 8-hour window), can help reduce overall calorie intake and may have metabolic benefits. This approach can be particularly effective for those who struggle with portion control or late-night snacking.

Is intermittent fasting safe for everyone? While many people can safely practice intermittent fasting, it’s not suitable for everyone. Pregnant women, individuals with a history of eating disorders, and those with certain medical conditions should consult a healthcare provider before trying this approach.

Lifestyle Adjustments for Enhanced Weight Loss

In addition to diet and exercise, certain lifestyle changes can support rapid weight loss efforts:

6. Prioritize Sleep and Stress Management

Adequate sleep and stress reduction are often overlooked but crucial components of successful weight loss. Poor sleep and high stress levels can lead to increased cortisol production, which can promote fat storage, particularly around the midsection.

How does sleep affect weight loss? Studies have shown that sleep deprivation can lead to increased hunger and cravings, particularly for high-calorie foods. Aim for 7-9 hours of quality sleep per night to support weight loss efforts.

Maintaining Results: Transitioning to Long-Term Healthy Habits

While short-term strategies can kickstart weight loss, the key to lasting results lies in developing sustainable habits. After the initial 3-day period, focus on gradually increasing calorie intake while maintaining a balanced diet and regular exercise routine.

How can you prevent weight regain after rapid weight loss? Gradually reintroduce a wider variety of nutrient-dense foods while continuing to monitor portion sizes. Maintain regular physical activity and stay hydrated. Consider working with a registered dietitian to develop a personalized long-term nutrition plan.

The Role of Supplements in Short-Term Weight Loss

While a balanced diet should be the primary focus, certain supplements may support weight loss efforts:

• Green tea extract: May boost metabolism and fat oxidation
• Probiotics: Can support gut health and potentially influence weight management
• Fiber supplements: May enhance feelings of fullness and support digestive health

Are weight loss supplements necessary for rapid results? While some supplements may offer modest benefits, they are not essential for weight loss. Focus on whole foods and lifestyle changes as the foundation of your weight loss strategy.

Monitoring Progress and Adjusting Strategies

Tracking progress is crucial for maintaining motivation and identifying areas for improvement. Consider using a combination of methods to assess your results:

1. Regular weigh-ins (but not too frequent)
2. Body measurements
3. Progress photos
4. How clothing fits
5. Energy levels and overall well-being

How often should you weigh yourself during a short-term weight loss effort? While it can be tempting to weigh daily, this can lead to frustration due to normal weight fluctuations. Aim for 1-2 weigh-ins per week, preferably at the same time of day under similar conditions.

Addressing Plateaus and Setbacks

Even in short-term weight loss efforts, plateaus can occur. If progress stalls, consider the following strategies:

• Reassess calorie intake and adjust if necessary
• Increase exercise intensity or duration
• Ensure adequate sleep and stress management
• Incorporate variety in your diet and exercise routine to prevent boredom and plateaus

Remember that weight loss is rarely linear, and small fluctuations are normal. Focus on overall trends rather than day-to-day changes.

The Importance of Mindset in Rapid Weight Loss

Maintaining a positive mindset is crucial for success in any weight loss journey, especially during intense short-term efforts. Cultivate a growth mindset that focuses on progress rather than perfection. Celebrate small victories and use setbacks as learning opportunities.

How can you stay motivated during a short-term weight loss challenge? Set realistic goals, visualize success, and surround yourself with supportive individuals. Consider keeping a journal to track your progress and reflect on your motivations for pursuing weight loss.

Addressing Emotional Eating

Emotional eating can derail even the most dedicated weight loss efforts. Develop strategies to cope with stress and emotions without turning to food:

• Practice mindfulness or meditation
• Engage in physical activity or hobbies
• Reach out to friends or a support group
• Consider working with a therapist to address underlying emotional issues

By addressing the psychological aspects of eating, you’ll be better equipped to maintain your weight loss in the long term.

The Future of Rapid Weight Loss: Emerging Trends and Research

As our understanding of metabolism and weight management evolves, new approaches to rapid weight loss continue to emerge. Some areas of current research include:

• Personalized nutrition based on genetic profiles
• The role of gut microbiome in weight regulation
• Chronobiology and the impact of meal timing on metabolism
• Advanced wearable technology for precise calorie and nutrient tracking

While these areas show promise, it’s important to approach new trends with caution and skepticism. Always prioritize evidence-based approaches and consult with healthcare professionals before trying experimental weight loss methods.

The Potential of Metabolic Adaptation

Understanding and leveraging metabolic adaptation may be key to more effective weight loss strategies in the future. Research is ongoing into methods to prevent or reverse the metabolic slowdown that often occurs with calorie restriction.

How can you minimize metabolic adaptation during rapid weight loss? Incorporating resistance training, ensuring adequate protein intake, and implementing periodic “diet breaks” may help maintain metabolic rate during calorie restriction.

Ethical Considerations in Promoting Rapid Weight Loss

As health professionals and content creators, it’s crucial to consider the ethical implications of promoting rapid weight loss methods. While short-term strategies can be effective when implemented safely, they can also perpetuate unrealistic expectations and potentially harmful behaviors.

How can we responsibly discuss rapid weight loss? Focus on educating readers about the science behind weight loss, emphasizing the importance of sustainable habits, and encouraging consultation with healthcare providers. Provide balanced information that acknowledges both the potential benefits and risks of various approaches.

Promoting Body Positivity and Health at Every Size

While discussing weight loss strategies, it’s important to promote a balanced perspective that values overall health and well-being over achieving a specific body size. Encourage readers to focus on developing healthy habits and improving their relationship with food and exercise, rather than fixating solely on the number on the scale.

Can rapid weight loss be part of a body-positive approach? When framed as a tool for improving health and well-being rather than achieving a specific aesthetic ideal, short-term weight loss strategies can be compatible with a body-positive mindset. The key is to emphasize personal empowerment and health-focused goals.

Conclusion: Balancing Rapid Results with Long-Term Health

While the allure of rapid weight loss is undeniable, it’s crucial to approach short-term strategies with caution and a focus on overall health. By combining evidence-based nutritional approaches, strategic exercise, and lifestyle modifications, it’s possible to achieve meaningful results in a short timeframe without resorting to extreme measures.

Remember that sustainable weight loss is a journey, not a destination. Use short-term efforts as a springboard to develop lasting habits that support your health and well-being for years to come. Always prioritize safety and consult with healthcare professionals when embarking on any significant changes to your diet or exercise routine.

As research continues to evolve, stay informed about the latest developments in nutrition and weight management. By combining cutting-edge science with time-tested principles of healthy living, you can navigate the complex landscape of weight loss with confidence and achieve your goals in a safe, effective manner.

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.

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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 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 .