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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 on again once they resume normal eating patterns.
Diet Basics
The 3 Day Diet is simply a low calorie diet (as can be seen by the meal plan). There is nothing magical – no mystical chemical reaction that goes on (as some seem to think). Weight loss is due to a sudden drop in calories – some of this may be fat – but most will be from water loss.
3 Day Diet Meal Plan
This diet is not recommended and should never be used for more than 3 days. This kind of diet is often used by those who experience “yo-yo” weight – it is not a good habit to get into.
| DAY 1 | ||
| Breakfast | Lunch | Dinner |
| Black coffee or tea (Sweet & Low or Equal) or water 1/2 Grapefruit or Juice 1 slice toast with 1 Tbsp. Peanut Butter |
1/2 Cup of Tuna 1 slice toast Black coffee or tea (Sweet & Low or Equal) or water |
3 oz. any lean meat 1 cup green beans 1 cup carrots 1 cup vanilla ice cream 1 medium apple Black coffee or tea (Sweet & Low or Equal) or water |
| DAY 2 | ||
| Breakfast | Lunch | Dinner |
| Black coffee or tea (Sweet & Low or Equal) or water 1 egg (any style) 1 slice toast 1 banana |
1 cup cottage cheese or tuna 5 saltine crackers Black coffee or tea (Sweet & Low or Equal) or water |
2 beef franks or hot dogs 1/2 cup carrots 1 banana 1 cup broccoli or cabbage 1/2 cup vanilla ice cream Black coffee or tea (Sweet & Low or Equal) or water |
| DAY 3 | ||
| Breakfast | Lunch | Dinner |
| Black coffee or tea (Sweet & Low or Equal) or water 5 regular saltine crackers 1 oz.(slice) cheddar cheese 1 apple |
1 hard boiled egg 1 slice toast Black coffee or tea (Sweet & Low or Equal) or water |
1 cup tuna 1 cup carrots 1 cup cauliflower 1 cup melon 1/2 cup regular vanilla ice cream Black coffee or tea (Sweet & Low or Equal) or water |
Condiments Allowed
- Lemon (and lots of it, if you like)
- a dash of salt and/or pepper
- mustard
- cooking spray
Substitutions
Some people use the following substitutions for the 3 day diet:
- Orange instead of Grapefruit
- Tuna instead of Cottage cheese (and vice versa)
- Frozen yogurt instead of Ice Cream
- Cauliflower instead of Broccoli (and vice versa)
- Green beans instead of Broccoli or Cauliflower
- Beets instead of Carrots
- Toast instead of 5 crackers (vice versa)
Why not try the 100 Calorie Diet which is a healthier method of Calorie restriction.
Exercise Recommendations
Because the of the very low calorie nature of the 3 day diet, exercise should be kept to a minimum.
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 yoyo dieting
Conclusions
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 wouldn’t be 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.
I HAVE NOTICED THAT I SEE DIFFERENT ITEMS IN DIFFERENT MENU OF THE 3 DAY DIET….CAN I EAT CARROTS INSTEAD OF BEETS? (BEETS ARE GROSS)
This diet does not give you the freedom to drink a healthy amount of liquid(water), i presume that is where most of the weight loss is held. Due to this, that is why so many people have put the weight back on so suddenly.
I have tried the three day diet many times and…..it DOES work. But..use your head…if you go back to eating the wrong kinds of food,it will come back as fast as you lost it.Today,I have started it again….but what I do is this…..Three days of the 3 Day Diet,then use the Weight Watchers Diet. With Weight Watcher’s,you can eat ANYTHING,taking away your cravings…just count your points.Then,after 4 days of Weight Watcher’s…go back to the Three Day Diet. You just tell yourself”I can do it!!!!!!!!” and think how pleased you will be when you look into the mirror.Good Luck my friends!!!!!!!
this diet has lost me 3lb ever time i have done it
i have strated this diet today, since hitting 30 a couple of yrs ago i seem to have put the weight on, i never had problems in the past could eat anything and not gain a pound, so thought i would give myself a kick start and try this 3 day diet, i will let you know how i get on !
im going crazy on this diet! could chew my own leg off!!
this diet is awful, think about it. every day you are only getting 500 calories, when your body needs at lest 1200 calories. If yoou fallowed this diet plan all you should really be doiing is sitting on the couch, or sleepiing, anorexic people eat more then 500 calories a day.
do you have to eat everything in the diet?
like can you actually eat less?
This diet can work for you as long as you stay within a healthy calorie intake on your days off. Make sure every calorie counts, since a cookie can be 100 cals and 2.5 grams of fat and a cup of carrots is 52 cals and .3 grams of fat why wouldn’t you go for the carrots- they will fill you up for longer and give you more energy. I always lose aprox 6-10 lbs when I do this diet but again you must eat well ALL the time to keep it off. It’s a good jump start to losing weight and don’t forget to exercise. Good luck. Oh and do stick to the plan exactly!
I did this diet a while back and lost 9lbs. Really hard but makes you realise you dont need to eat as much as usual!! Plus found myself looking forward to silly things like the cheese!! im ready to try again!!
This is my 2nd day of the diet
. I haven’t lost any weight yet, and I’ve been excersizing. Hopefully it will work
does this really work? do u loose only water weight. i want to loose weigth but fat! if u do loose the weight can u tell?
This is a terrible alternative for a real diet! It’s pretty much not eating anything for 3 days and getting no nutritional value in any of the foods. This is really bad for your body. It is better to just go to the gym and exercise. Go to a nutritionist. This diet is just fasting for 3 days to burn weight that your body will just gain right back.
does it give you bad gas?
hi,
im 18 yrs old and im like a pear! im a size 16 for bottom and a size 12 at the top, small bust size and about 5.1
i want to go oin this diet, but my mum said the cabbage stinks and you put the weight back on fast.
please help me……
i wanna do it as well but i am afraid i will starve! ideally we all know this is not healthy. weight watchers is the most realistic diet out there. sure i-2 pounds a week but you are more pron to keeping it off. 10 pounds in 3 days is just a short term fix we all know
This diet helped me lose weight before i left for basic training. i love this diets results just not the menu.
I really want to lose the extra tummy and leg fat.. im not big im only 118 but id like to be 108.. does it work if your already a smaller size?
started the diet today, feel really hungry but will keep doing it as i know it won’t work unless i follow the exact foods. wish me luck.
This diet does work, I’ve lost a minimum of 10 lbs the first week every time I tried it. The only problem is that you will feel like you’re starving by the end of the three days. It’s a lot of food, but your body burns the calories really fast. If you are really determined and can eat healthy for the other four days of the week you’ll do well. My roommate in college couldn’t and she gained back everything she lost within a week or two because she started binge eating. I like this diet because it’s very structured, and I don’t have to count calories. After you use it a couple weeks the weight doesn’t come off as easily. I found that doing it for a couple weeks, then taking a couple weeks off before starting it again had the best results for me. I lost like 35 lbs. After having two babies I’m ready to give it another go.
today i whent walking and i burn 1000 callories in a 30 min walk i dont know how but i did!!!!!!!!!! by the way my mom wont let me do this 3 day diet thing she said the 3 day diet is not not healthy because thats to much weight to be lost in 3 days and its not healthy but i love this 3 day diet to bad i cant do it because my mom said i cant and she putting me on a 11 day diet wich looses like 6 pounds in 11 days i dont like that i want the 3 day diet!!!!!!!!!!!!
Yes!! this diet does work, i lost 6 lbs the first 3 days and the week after another 5 lbs. You must eat a fairly healthy diet on the days inbetween to ensure you dont put the weight back on.
i’ve done this so many times, and it works but if your a size sixteen it probably will cause alot of headaches and cravings, i woulnd’t reommend it. This is perfect when your going out on friday to get rid of that tiny roll hanging over those jeans, that you bought that don’t actually fit you!
Its obviously a waste of time for anyone to do it because its a known fact that if you loose it fast you gain it fast and trying to loose it again would be even harder (2x’s longer) due to how the human body is made up!
Hello all of you trying to lose weight. I have tried this diet before. If you want to keep the weight off after the 3- day diet, you must stay on a low calorie, low fat diet. When I did the diet I weighed 190 lbs. and when I stopped I weighed 175 lbs. Although the diet says you can lose up to 10 lbs it does not mean you necessarily will. Weight loss depends on the individual, but you can lose weight and fast. The peole who have done this diet and put the weight back on are those who went came off the diet and went back to eating unhealthy. When coming off the 3 day diet if you want to keep the weight off you still must diet in order to keep the weight off and as an added bonus by dieting you’ll continue to lose weight.
does this really work
when you got off the diet did you gain the weight back from not watching youself?
i am a size 16 and 18 yrs old. does this really work? how much would u loose being realistic?
im on the 1st day of this diet..i hope it works!!
I did this for awhile not too long back, i lost 14 pounds in a week i thought it was excellent but you put the weight back onso quickk