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 am starting the diet today.Wait to hear from me on Thursady
I’m starting this diet tomorrow, going to see how long I last.. it looks quite easy haha. I will keep you posted.
Starting tomorrow. Currently 171lb, want to be 135. I have good hopes. We’ll see
Hey it’s me. It is exactly three days past. So today I weighed myself and now I’m at 166.3 lbs. So I lost on almost 7 pounds. One thing for sure this isn’t a easy diet. But I say once you get pass it, you don’t want to screw things like eating out of control. I have to say when you see a weight lost like this it give you motivation. I going to watch what I eat and that means healthy. I will continue until I reach 150. Stay tune…
I don’t have grapefruit juice so, am I suppose to drink the 1/2 teaspoon dissolved baking soda before or?
Starting this today. I thought I’d start on a Sunday rather than wait till tomorrow. I’ll keep you posted
I weighed 8,4 1 week ago and tomorrow is day 3 of this diet will let you know what my total loss is on munday scared /excited
I’m at 172lbs. I just started today will come back on sunday to give the final weigh in. But to let everyone know I incoporated jump roping. I jump rope to one song a day. It’s very hard for me to do when you have alot of weight.
Alright friends! Completed the 3 days. Started at 123.5 and this morning I weighed in at 121.1! 2.4 lbs lost! I’m super happy with my results… Great kick start. I’m goin to do weight watchers on my 4 days off, has anyone else done weight watchers on there says off using flex points also? Have you had good results?
Yes I am doing weight watchers, I entered what I was eating on the 3 day diet into my weight watchers on line tracker and it was well within my points per day. Any suggestions on resturant items to track on weight watchers! Resturants do not want to give you their ingredients list of their food? Scary!!
I started on Monday weighing in at 123.5. Today is day three and I’m at 122. Excited to see tomorrows results! However, today, the last day on it I have taken out some of my calories for dinner for a small snack… Super busy day and had to eat something. So instead of messig it ALL up I just borrowed some calories. My thinking is that if you stick to it as much as possible and substitue same calories with foods you enjoy it will be a more positive experience. Has anyone found this to be true? Day 1 was by far the hardest! It gets easier!
I started this diet 2 days ago and today is Day 3 for me I weighed approximatly 250 and I am 5’9″. I have been following this diet to the T with 6 hours between each meal. So far I am down a total of 8lbs. In two days I have been drink anywhere from 64oz to 96oz of water daily. All drinks have been reccomended. I will begin my work out tomorrow with my sensable meals. Ill post the results in four days.
Great Job. Hey how did you do?
Congratulations. That’s a significant loss.
Starting today @161 lbs…wish me Luck! Will give feedback after 3rd day.
so i am having to take pain meds for my back and i drink diet coke with it to help with the caffiene and an upset stomach.. is that going to effect my results? i did this diet before but 5 years ago and lost 20 lbs in 2 weeks but i also didnt drink pop at the time.
I am stArting this diet tomorow !
ill give news in 3 days 
I will try this diet tomorrow. Starting at 170lbs I hope this works
I been on this diet going on 2 weeks now. Only doing it 3 days and watching what I eat on the other 4 days. And it really works for me. I weighed 264 and now weigh 240. I lost 24 pounds in two weeks. Going to keep doing it. Hang in there people it’s hard at first but you get use to it . Helps you change your way of eating like it did for me.
Daiseye, I am going to start tomorrow. I am excited because I am in your weight range and I am hoping that I am as successful as you have been. I will definitely update later in the week!
I finished on Friday 3/22 and I lost 9 lbs . I am enjoying my 4 days off and eating clean and exercising. I will be starting it back up on 3/27. I am so excited to find something that seems to be working!
I just completed this diet yesterday and I lost 4 lbs. I started at 157 and ended at 153. I’m 5’8″ and my goal weight is 130. It was really easy to follow too and I only cheated a bit on the last day and had a low fat yogurt before bed. I love that I can actually eat good foods and I love how this site offers variations so when I repeat the diet it’s not all the same routine boring stuff. I am going to start it up again tomorrow and continue a 3 day on, 1 day off regime for 30 days. Hopefully I’ll lose the 22 lbs I still need to lose within the 30 days, or at least get close.
Hello I’m so excited I did the 3day diet Tuesday Wednesday Thursday and I lost a total of 5lbs without exercising. So I’m gonna start next week2 3/18/13 and I’m gonna exercise will keep you guys posted on my 2nd week progress
Started this diet yesterday. So far so good. Will let u know weight lost after day three. Thanks for the comments posted they are encouraging.
On February 28th I weighed myself and it was 247 I went on the diet the following Monday which was march 4th and then on that Wednesday which was the 6th I weighs myself and it read 238.1 so it definitely works!!
Going to try this tomorrow! Wanting to drop some weight and get back into shape for summer! Lost 20 pounds last year around this time with heavy diet pill use but want to go a more natural way this time around!
May i ask what pills you used? I have tried some diet pills before and they just didn’t work for me at all. And how long did it take for you, to loose the weight?
Yes would like to know how much coffee is allowed per day? I have been drinking more than three cups a day.
There is no limit as long as you are drinking it black.
Im about to start this diet tomorrow, I am in a slump and feel that I need a kick start to get losing weight! Im worried about gaining the weight back afterwards, has anyone had that or heard of that happening?
I want to lose 20-25 lbs Im currently 150 and 5’4″.. Will keep everyone posted with hopefully good results!!
Any comments or tips are appreciated!
Also, just to clarify Im not trying to use this 3day diet plan strictly to lose the weight Im also going to combine it with moderate working out but I have a very busy life and dont always have the time to go to the gym 5days a week.
I’ve done this diet a few years ago and lost 6lbs. That was a few years ago. I have a big birthday coming up and I want to lose at least 20 by then. I started the diet again today….day 1 in effect. I need to keep reminding myself it’s only 3 days…its only 3 days!
Am i allowed to take protien shakes before hitting the gym during this plan ?
I did this diet with my wife in the late 80′s and lost 25 pounds in 1 month using the diet once a week. Over the years I have gained the weight back ++. I am starting tomorrow morning!
What can you subtitute cottage chesse with?
Did you read under *Food Substitutions* under cheddar and cottege cheese?
) It might be there!
Today I started this diet. I’m excited to see my results. I weighed in at 186.8 lbs Will keep you updated as I shed these pounds
do you have to keep doing this diet every week so you don’t gain the weight back ? i really don’t want to gain it back..
So I tried this diet again and lost 5lbs but replaced certain foods with what I felt was similar because it was easier. Also, there is a list of alloable substitutes that helped. I didn’t know when i did this in my twenties that after the 3 days, you could go back to “regular” eating the next 4 days, just don’t eat ’till you’re STUFFED. You can then go back on the 3 day diet again. I did not manage to resume after 4 days of non dieting, so gained back 3lbs in the 5lbs lost. Now, 3 wks later, I’m back on the diet, again with substitutes, and I’ve lost 4lbs in 2 days. I don’t feel deprived of food, no hunger pains or cravings. Watched my sister woof down half a bag of chips and had absolutely no desire to join her! yay! I also spent an hr at the gym (day 2). So I think I can say, I’m good with this diet even at my age of 50 yrs. Though I’ve not lost 10lbs in 3 days, I will use this as my “go to” diet for quick weight loss. After all, it’s only 3 days. Stay focused and good luck to all. Most of all, stay HEALTHY,