3 Day Diet
The 3 Day Diet is one of the most popular short-term fad diets around today.
Many people adopt the diet to try and achieve short-term weight loss. However, unfortunately most people simply gain the weight back again once they resume normal eating patterns.
The 3 Day Diet is simply a low calorie diet consisting of not so healthy foods(as can be seen by the meal plan).
There is nothing magical – no mystical chemical reaction happens. Weight loss is due to a sudden drop in calories – some of this may be fat – but most will be from water loss. The new 8 Hour Diet probably is a better option.
3 Day Diet Meal Plan
Note: Calorie amounts are approximate and will vary depending on exact brand of product chosen.
DAY 1Total Calories: 870 | ||
| Breakfast | Lunch | Dinner |
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| Total Calories: 219 | Total Calories: 183 | Total Calories: 468 |
DAY 2Total Calories: 1149 | ||
| Breakfast | Lunch | Dinner |
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| Total Calories: 266 | Total Calories: 273 | Total Calories: 610 |
DAY 3Total Calories: 859 | ||
| Breakfast | Lunch | Dinner |
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| Total Calories: 222 | Total Calories: 161 | Total Calories: 476 |
Three Day Diet Additions Allowed
- Lemon (and lots of it, if you like)
- A dash of salt and/or pepper
- Mustard
- Cooking spray
- Lemon Pepper seasoning
- Splenda
- Gum/mints (sugar-free)
Why not try the “Rapid” option on the Fat Loss Factor – it incorporates a 3 day cleanse and then transitions to something more sustainable.
Food Substitutions
Some people use the following food substitutions for the 3 day diet:
Any other piece of fruit in its place. i.e. orange or apple and Drink 1/2 teaspoon of baking soda dissolved in water a half an hour before you eat.
Two appricots, two kiwifruit, or a cup of papaya
5 crackers, 1/8 cup of sunflower seeds (shelled), 1/2 a protein bar, 1/2 cup of whole grain cereal, or 1/2 cup protein shake.
1/2 cup lentils/beans = 1 hotdog. Bratwurst and veggie dogs are fine also.
The same amount of tofu, cottage cheese, pumpkin seeds, 2 ounces cooked chicken, or 30 whole almonds or peanuts.
Any nut or seed butter is fine except for Nutella
The same amount of flavored milk, frozen yogurt, or fruity yogurt.
2 slices of bacon, 1 chicken wing, a cup of milk, or 1/4 cup of nuts
The same amount of cabbage, brussel sprouts, cauliflower, or beet root.
The same amount of lettuce, spinach, or tomatoes
A small salad or the same amount of beet root, bell pepper, or spinach
A pear, plum, grapes, peach, or nectarine.
These both can be used interchangeably or 2 ounces of ham coldcuts or 2 eggs.
Green tea, kumbacha tea, yerba mate, or sugar-free hot chocolate made with water
Exercise Recommendations
Due the low number of Calories in the 3 day diet, exercise should be kept to a minimum.
Common Questions
Please read before asking a question in the comments.
Any diet that recommends dieters eating less than 1200 calories a day is considered unsafe unless supervised by medical staff. Also, this diet is deficient in the nutrients required for good health. Therefore, it is not recommended at all, but definitely not for more than 3 days.
This is highly subjective and almost impossible to answer. It depends on factors like metabolism, activity level, and so forth. All dieters following the plan to the T, should lose at least a few pounds of water weight and from having less digesting food material in their systems.
There is nothing “magical” about the foods in the 3 day diet meal plan. It’s about the calories. If you substitute the same calorie amount of a similar food you like for one you don’t, it won’t change the outcome. Just substitute a protein for a protein and a vegetable for a vegetable etc. For more clarification see the list directly above.
It’s recommended that we consume around 2-3 liters of water a day through food and drink sources. While water doesn’t have calories, those only drinking when the diet tells them to will most likely experience more weight loss because they will have lost more water weight due to slight dehydration.
Diabetics should always consult their doctors before starting any new diet. Because of the very low calorie amounts, this diet could be dangerous for diabetics.
No, for many reasons. First, a growing child needs adequate calories and nutrition for development. This diet lacks both of those elements. Secondly, the 3 day diet teaches children to “fad” or “crash” diet instead of to eat healthy and exercise in order lose weight. Also, highly restrictive diets can set children up for potential eating disorders.
Smartphone Apps
3 Day Diet is available as an iPhone app.
It includes a meal and weight tracker, and food substitutions.
Pros
- Rapid weight loss is possible
- Simple and easy to follow
- Meals easy to prepare
- The 3 Day Diet has been around for many years
Cons
- Low calorie diets can be dangerous for some
- Results are usually short term
- Very low calorie diets can slow metabolism
- Includes fatty or sugary foods like hotdogs and ice cream
- Not suitable for those sensitive to caffeine
- Can lead to yo-yo dieting
Calorie Restriction is the Key
This diet is not sustainable and should never be used for more than 3 days. Eating and dieting in this manner will lead to a yo-yo effect – a constant regain of weight.
The 3 Day Diet has been popular for many years as a way to lose weight quickly by drastically reducing caloric intake.
However, this plan is not sustainable or healthy for the long term, nor does the 3 Day Diet teach dieters how to eat healthy and how to choose smaller portions as a part of a lifestyle.
Research shows that slow, gradual weight loss is healthier than short term, rapid weight loss such as advocated by this diet.
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I started the 3DayDiet on Monday, my second day is ending today. I havent notice any weightloss yet, im looking foward for the diet to end so that i can see the results.
I am so nervous because i really really want to lose weight.
I am wondering if I can switch lunch to dinner and dinner to lunch.Does anybody have an idea?
Yes, you can. It makes no difference the order in which you eat the foods.
My friend and I have started this 3 Day today, 6/17/2013. I have a lot of weight to lose so I’m trying to use this as a jump starter to get me back to smaller portions and simpler,less processed foods. I wil list if I’ve lost anything on 6/21. Feeling hungry so I’m sure it’s working.
Day 3: lost another pound. So far that means 3 lbs lost total. I am not doing any exercising per the instructions but apparently people have done some exercising and lost quite a few pounds. I have felt hungry. Evenings are the worst for me so I save the fruits and Ice Cream for evenings but made sure I didn’t eat anything after 7pm.
Day 2: lost 2 lbs so far. My friend caved and gave up I think. I’m hungry but not too bad. Hunger means I’m burning fat! Yay! I took a multi vitamin this morning just to boost my blood a little. I’m glad this is only 3 days!
I began this diet on June 11. I lost 4 lbs in 3 days! Have gone from 185 to 181.Very pleased with the results so far. Back to 4 days of “normal” eating today, but trying to be aware of what I eat. Not really that hungry today.One thing I did do, and this won’t work for everyone…I always eat my biggest meal of the day at lunch, so I switched the lunch and dinner menus. Hope that is okay!
Started the diet on 06/11/13, So far i have been hungry but i dont let that discourage me. I weigh 183 pounds…WISH ME LUCK!
well looking forward to the 3day diet monday, i and my husband are going to do it, i have completed the 3day diet in my teenage years and you could not substitute anything and i hated the green beans grrr, so hope fully we will do this fine, fingers crossed, starting diet 10 june 2013.
hey I’ve started this diet today and i weighed my self to 142.2lbs and i want to lose about 10lbs. So far I’ve only had 1 whole banana (105cal approx.), a glass of water and a cup of tea (80cal approx.) since i woke up 4 hours ago and its afternoon now. Not feeling very hungry I realise its better yo pace your self with the food and have a little at a time and drink water to curb cravings. I hope to reach my ideal goal and if it works at a miniumum of 5lbs I’ll continue it 3 days per week.
By the way I wondered if I can coke zero as a drink – does anyone know?
Wish me luck, I’ll try and post again tomorrow
No sugar free soda!! They dehydrate you and make you hungry!!Looks like you aren’t following the diet already.Breakfast on the first day is 1/2 grapefruit,1 slice toast,2tbls peanutbutter,coffee,tea or water.Try the Mio or Chrystal Light water flavorings.I am a sweet tea addict and they really helped diminish my craving.Lost 12lbs in a week!!
I’m on day 2 and I feel better, not hungry. Lost 2 lbs so far, but I doubt I will make the 10 lbs as advertised (not that I really believed that!) I’m suspicious why this is called “military diet” Maybe only 20 year old men really lose weight on this diet?! I’m a 50 something menopausal woman and losing weight is so much harder now! Also, I don’t want the ice cream, what I want is a glass of wine! ha! I’s sticking with is because it is do-able, unlike awful shake and de-tox diets.
Well, I have to substitute a fewer foods and like the 2 dogs have to me to 2 veggie dogs so, I very thrill to do this diet .. because I’m a vegetarian just have to alternative foods. Or not eating apple eating a peach .. have a lot of allergies
starting the diet tomorrow will let you no the outcome on day 4
I started this diet two days ago and I have already lost 5 lbs good luck you can do it
Do I have to eat all 1 cup of tuna? I am not very fond of it, also, I can’t finish 1 whole cup of tuna at once.
I am 5ft 2in and I weigh 146 pounds ( 10st 6lb) which is considered overweight for my height.I want to lose 14-20 pounds,to get down to 126 pounds.Wish me luck and hope this diet works for me
I am starting at 111.4 lbs. I want to weigh 100 lbs. WISH ME LUCK!
you are trying to go to 100, that is not advisable. go by your height and how much youa re to weigh.
Im 20
im 9 stone (128 pounds)
and i wanna reach 7 – 8 stone (around 109 pounds)
as soon as possible
i used to be skinny and i miss it so much
i want to try this diet but for longer then the 3 days
is that doable?
thanks anyone.
I tried this diet a few years ago but after the first day I was so dizzy I had to stop. But this time I’m doing a small change to stick with it. I’ve added a snack between the breakfast and lunch, not many calories but I’ve either had, 1 low cal pudding, any kind of fresh fruit, hand full of carrots or even a few almonds or pine nuts just to keep me on it. And I’ve lost 11 lbs!
11lbs in one week?
Heyyy I’m new to this I want to lose a lot of weight soo I’m just eating soup and friut and paste , drinking water only
Hi,
Iam 160lbs, 5.2″.I want to reduce my weight very badly. Today is my 3rd day of the diet so far I didn’t feel any change .This is my first week but I didn’t feel like iam loosing weight. Iam going to continue atleast for another 2 weeks. Iam going to check my weight tomorrow morning. If any one had any experience like me in the first week and lost weight after continuing the diet, kindly advise.
hi pri.. i am about your height and weight. and i too am desperate to lose weight. in fact for my work health insurance i had to get on a scale yesterday and i almost collapse on the floor with how heavy i have gotten. i started this diet on wednesday and will finish it tonight. i don’t have a starting weight (other than what i saw yesterday) bc i was only doing this diet to jump start myself to get in calorie counting habits, shrink my stomach and drinking lots of water to feel fuller and getting use to coffee with no cream and getting into the habit of not snacking throughout the day. so i woulnd’t get upset about it.. the diet has other benefits to it even if you don’t see the scale drop. my plan after tonight was to begin a 1000-1200 calorie a day diet consisting of mostly healthy frozen meals, greens/vegtables and broth. and working out daily to burn 500 calories each work out session. i think i will plan to incorporate this 3 day diet about 2-3 times a month. i also feel that this diet is good for those times i know i cannot get to a gym as you can’t really expend too much energy when you take in few calories as i work a lot and im studying for a really big test. don’t get discouraged but in the meantime i think you shoudl consider doing this diet not daily for a month or something but perhaps once a week and on those other days try to consult with a trainer about how many calories you should intake for weight loss and stick to that. and of course getting to the gym will also accelerate your loss.
Hi, today its day 1 for me and im super excited. My current weight is 146.6 my goal is to weight 118 pounds like I used to before I had my second child. This diet really works, I hope I can lose almost 30 pounds this.month because it is possible. I cant stop craving junk food but i just took pictures of my body naked that way in one month ill compare the before and after pictures.. I will keep u guys updated tomorrow to say how much I lost.
how are you able to call the individual foods here unhealthy? tuna is unhealthy? grapefruit is unhealthy? apples? broccoli? melon? carrots? i concede perhaps on the ice cream and hot dogs however, the healthy seems to outweigh the unhealthy so im not sure why its overall considered unhealthy.
I agree, Cindy, I was thinking the same thing. We are eating from all the food groups in this diet. I don’t see how the food is considered unhealthy. Definitely a false statement.
It’s mainly unhealthy due to overall calorie deficit of the diet which falls below the recommended 1200 Calorie level.
i was referring to what is published above:
The 3 Day Diet is simply a low calorie diet consisting of not so healthy foods(as can be seen by the meal plan).
not so healthy foods? this is referring to individual food items, not the overall plan of the diet.
I stopped this diet after losing 8 pounds, because I stopped losing weight. I haven’t gained weight, so I am going to start this diet again. I’m hoping to lose 8 more pounds, that way I lose 16 pounds in all! Close to my weight loss goal! I wanted to lose 20 pounds, but if I can lose at least 16, it is good enough for me! I will update, later on!
just started today with this diet with my hubby…i ate the fruits in advance for my snacks coz i was feeling woozy with the small intake..what attracted me to this diet is the ice cream..we used sugar free vanilla yogurt ice cream..another thing is that i was a natural tea drinker.my hubby prefers blended carrot with the apples.we do our exercise in the evening for fear that we get dehydrated since we are living in a tropical country.this diet only requires 4 glasses of water per day and tea/coffee has a diuresis effect so be careful guys.
I started this diet 2 1/2 weeks ago! I’m down 5.5 Lbs. Started at 145.3 and am down to 139.8. It’s not hard at all doing 3 days on and 4 days off. I’m pretty happy with the results. I’ll do one more week and gonna switch it up for a week in between starting it again!
This is my first day i did breakfast and lunch. I wasnt hungry inbetween the meals i had energy then took a little nap. Getting ready for dinner. Im 35 weigh 180lbs 5’4. I want to lose 30lbs ay least. I go to the gym everyday and pilates . Hope this works
I am 46 yrs old pre diet weight is was 177 pounds, I am 5 ft. Today is my 3rd day of this diet and so far so good. I have lost 2 pounds so far. I found the first day to be the most difficult since I am addicted to sugar. I do find the amount of food that I intake filling, but by the end of the day I seem to be really tired. Will let you know what my final weight in is.
I started this diet about 3-4 weeks ago. The first week was not that difficult. Things that made it easier was buying the 45 calorie bread and you can have sandwiches instead just a slice. I also saved a peice of the fruit or a portion of the vegetables as a snack in between meals. The first week i lost 7 pounds and did not gain any weight back on my days off. I ate in moderation and excercised on those 4 days. The second week i lost 3 pounds. I had very little energy during the days on the diet and could only force myself to do yoga and keep my couch safe and warm. A little TMI for you, i became horribly horribly horribly constipated and took a week off in order to fix this issue. Once this issue was fixed i was super suprised and pleased to see i had gained only 3 pounds back. I was expecting much more since i was increasing fiber by unbelievable amounts and was so uncomfortable exercise was out of the question. This week i have pretty much came up with my own 3 day diet with similar calories and nutritional value. No issues with constipation or lack of energy. The thought of eating an entire cup of tuna now makes my stomach turn and i all but had to force the grapefruit down my throat so changes had to be made in order for me to continue. I have recommended this diet to friends and famly members and will continue “my 3 day diet” until i see my body how i would like to see it.
Could you please share “your 3 day diet” with us. I have the same problem. Thanks.
HI … =). I HAVE DONE THIS DIET ON AND OFF. TWO YRS AGO I DID IT AND WENT DWN TO 125.. AFTER I LOVED MY RESULTS I DIDNT CONTINUE I WAS JUST EATIN JUCK AND I NOW CURRENTLY WEIGHT 151.
.. ABOUT 1 MONTH AGO I WAS 158. I DO WORK OUT ABOUT 1 HR OF CARDIO AND 30 MIN OF STRENGTH MON-SAT. IF I HAVE MORE TIME LATER THAT DAY I WORK OUT AGAIN BUT JUST 40 MIN OF CARDIO THAT WAY I CAN BURN CALORIES ALL DAY. SO I WORK OUT TWICE A DAY IF I GET TIME.=). ITS A PAIN IN THE BUTT BUT ITS WORTH IT.. AS OF MON MY WEIGHT WAS 154 . YESTERDAY I STARTED THE 3 DAY DIET .=). I WEIGHT MY SELF TODAY AND NOW I AM 151 SO I LOST 3 POUNDS . TOMARROW WILL BE MY LAST DAY . I WILL CONTINUE DOIN THIS DIET ONCE A WEEK . THE OTHER 4 DAYS I WILL KEEP IT HEALTHY.. MY GOAL IS TO WEIGHT 120. SO THAT MEANS I HAVE TO LOOSE 31 POUNDS. IM 5’3. SO ITS A MUST.. IM VERY EXCITED MY PUSHIN MYSELF.. SO FOR ANYONE THAT WANTS TO DO THIS DIET U SHOULD CUZ IT REALLY WORKS.=).. I WILL CONTINUE POSTING MY PROGRESS.. ANYONE CAN DO IT JUST PUT UR MIND INTO IT..=). GOOD DAY
I work out two hours a day but pretty much am not watching what I eat since I cook dinner for my aunt, uncle and two cousins. When I weighed less I was limiting the amount of carbs I was consuming. I am building a lot of muscle which I know weighs more than fat but I am not happy that I gained 5 pounds. I am starting this diet tomorrow to lose at least 20 pounds. I do not plan on lifting any weights like I normally do since the calorie in take is not enough for a hard work out. I plan on limiting my work outs to taking classes and doing cardio only for the three days I am on this diet, then I will work out my normal for the four days I am off this diet. I am going to try this for a month. I will check back in and let you all know the out come. Happy dieting fellow dieters.
But why does dinner have to be the meal with the most calories?? By that time our metabolism is slower then earlier in the day….
I think this diet is mainly based on total LOW CALORIE intake. I, too, wondered about the dinners being the highest calorie meals and was not able to eat all that food at one sitting. So ie. day one, I would have the apple from dinner as morning snack, and carrots for afternoon snack. I skipped all the ice cream and only sometimes replaced with fruit like blueberries or mango or orange, whatever was in fridge.
Good luck!
Hey, there You still doing the diet? I was wondering how it worked for you, seeing that you altered it. I also had trouble eating so much for supper. Georgene
Today is my first day doing the diet..so far everything seems fine but I was a bit hungry after breakfast nd lunch isn’t so filling but it’s better nd seems like more than breakfast..I’m 5’4, 21, nd is about 186..but according to ppl I don’t look like it..anyways I hope to loose at least 20lb so I’m going to do this twice(2weeks, 4days between). But my goal weight is 145-150. Wish me luck (=
I want to start this 3 day diet tomorrow my friend told me about this diet and I’m so exected can’t wait for tomorr and come december…