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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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,
Hey guys,
If you are unsure if this diet is going to work, don’t be. I tried this a couple of months ago and I went from 138 to 131 in three days. I also did this a couple weeks ago but did not follow the diet very well and lost about 2 pounds. So if you want the best results don’t cheat! Besides its only three days
After doing the 3day, Can you go back on it in less than 4 days? like 2nd or 3rd day
I have been doing this diet for 4 weeks now the first 3 days I lost 12 pounds tge sexond and third week didnt lose anything but my pants are getting bigger around the waste so im losing inches just not weight. not sure how that works but I definately need to buy smaller pants now as the ones I have are very baggy on me now. also the 4 days I do not diet I take the green coffee bean extract you can get from walmart for 6-9 bucks and a drink slim fast powder milk for breakfast and lunch and also the slimfast snack bar in between and have a light dinner. I am very pleased with my results. I am also riding my bicycle about 2 miles a 4 times a week. I am also breastfeeding my 11 month old daughter and I am having no problem with keeping my milk supply.
Do you have to drink tea or coffee? can you just drink water?
On day 3. Was hungry yesterday but might have been habit. Weighed myself this morning and I’m down another 1.1 lbs. Looking forward to.tomorrow mornings weigh in.
Hi,
I completed the 3 days and lost a few pounds. it encouraged me to eat healthier, this is a kick start. Iam going to stick with it.
Sham
During this diet, whats the best snacks to eat between meals?
none
There are none, you are supposed to only eat what is listed in the meal plan each day.
Just weighed myself this morning. 164.4. Down 2.8 lbs. I understand its probably water weight or maybe my body is adjusting to the medication I just stopped. Don’t care. Still nice to see it move in the right direction. I’m encouraged. Plan to do this for the 3 days then do weight watchers for 4 days, then go back to this for 3. Good luck everyone.
Hi everyone, started today. Starting weight 167.2. Just finished a round of steroids for a disc injury, up a few lbs from that. Have been hanging at 160lbs left over from 2 large pregnancies. Too much for my 5’4 frame. Goal weight is 133ish. had breakfast but i did add non dairy creamer to my coffee. Its only 10cal per 1 tsp. Not bad. Gonna try it this way for the 3 days, if no response will do it again without the non dairy creamer.
Has anyone used non dairy creamer in their coffee and gotten fair results????
Looking at the calorie count while on this diet, I don’t think the creamer would make a big difference. I personally cannot give up cream in my coffee so I know how you feel. (I also can’t give up red wine).
Hi everyone, just started today. Had just the coffee so far. Did put non-dairy powder creamer in it. It’s 10 calories per 1 tsp. My plan is to try and drink a gallon of water a day, but there’s no way I can have black coffee. Will try it that way for the 3 days, if nothing happens I’ll try it to the T next time. Starting weight 167.2. Problem is I’ve been a steroid treatment for a recent disc injury. Before the steroid I was around 160. Still too much for my 5’4 frame. Baby weight…. it’s a good thing they are cute. lol. They steroids are done so really hoping to see some results. Good luck everyone.
Im 18 years old and my weight is 96 kgs.
Starting this diet from tommorow. I hope it works. Not sure cuz i heard you gain the weight back as you are only loosing the water in your body.
Im nt sure whether I should follow the diet to loose 30kgs? Suggest please.
Hi Mehreen When I started with the diet i was 96.6 and I am currently 91.5 today.I do the 3 day diet and the 4 days i follow my diet given by my dietician and so far so good,u have nothing to lose just try it and see if it will work for you or not.Gudluck.
today is the first day,i kinda messed up. i ate 5 cackers and a mini croissant with chocolate inside…does it mess up everything and i have to start over again or do i keep going?
well i don’t have meat at the moment..is it okay if i dont eat some?
No, you have to eat what’s on the menu…
Morning Every1 completed my 3 days and has lost 1.7, will be eating healthy for the next 4 days and start again on monday with the 3 days diet, gud luck every1 its weekend.
Does anyone know if it is ok to drink diet Pepsi on this diet? Thanks!
There are several types of this same diet and I have read that diet soda is acceptable…I wouldn’t over do it though cause the sodium content would make you retain water…but the caloric value is zero so it will not affect the outcome.
You are not supposed to drink and type of carbonated beverage on these types of diets!! So no soda, diet or not!
hi Katie,
try sugar free diet coke if anything.
Hi Katie what I do instead of diet pepsi you can have your soda water and mix it with sweeto its much better than diet pepsi.
Almost definitely not! Diet soda is unhealthy, messes with your metabolism, can increase belly fat and cholesterol, can cause kidney damage, and eventually leads to more weight gain. If a diet tells you to drink water or tea, you can’t just substitute diet soda because it is zero calories and assume it’s just as healthy!
Should b ok as long as u dont add calories… I think
I’ve tried this diet before I can tell you it defently works! But you have to stick to it no temptations and lemme tell you it isn’t as simple as it seems. The tuna was the hardest for me to eat because eating all that tuna was very gross and had me not wanting to eat at all. But this is very great for the people who just wanna lose 10 pounds fast.
I’m doing it now, I have done everything right, but can I was worried about my water consumption, how much did you drink?
My husband and I are doing this diet during lent. We did really good last week. My husband lost 5 lbs and I lost 3. I have to say was very happy and felt very light. We were excited to start back up again this week. We did great on Monday not so good yesterday nor today. We are not giving up. We will just get right back on come Monday. Good Luck everyone!!!
Iam feeling extremly tired, ma be as iam abit under the weather.
Iam not giving up, although there will be temptation later on as everyones having fish, ships and pizza. Iam.just focussing on the scales after day 3 and how good ill look and fee
Started the diet yesterday and worked out for about 20 minutes. Weighed myself this morning and I’m down 5lbs! Started at 141lbs and I’m down to 136 with 2 more days to go!
Hi Iam on day 2 feeling alit lighter.
iam going to weighmyself at the end.
its been up and down.
Hi today iam on day 1 and it feels ok doing the diet. O have my fingers crossed it will work. I have been drinking water lots if it.
I will keep you posted. Good luck to all thosr who are doing the diet.
S
today is my last day and i have lost 1kg and hey iam not complaining its better that nothing.Will eat my healty diet for the next 4 days and start with the 3 day diet nextweek monday again.
Hi every1, iam currently sitting @ 90kg and was 96.6 still have a long way to go, I have joined the gym as well to speed up the weightloss,the diet is working but yhooo its so difficult, still have to lose 15kg *crying*
Day 1 is done! Feeling fine… Never hungry… Spread out the food and it worked great!… Got full on the dinner and never ate the full cup of ice cream and the apple. Key is to sip the coffee/tea slow thoughout the meals and drink lots of water in between… On to day 2! Oh and if u need flavor for tuna toss it in balsamic vinegar, salt/pepper and eat on the toast…Mmmm!
Day 2 is done! Feeling good dinner again was plenty and didnt have the banana…yet! Still might b4 bed. So far its been pretty easy…last day to go then weigh-in on day 4!
It works! Lost 3 lbs… Happy w that a pound a day. Could of lost more if i didnt mess up yesterday!
Day 3 completed but failed on staying w the menu..around lunch Had company and couldnt resist not eating what i was serving to guests. Dont do this diet if u plan to entertain/serve food! However i did adjust my calories the rest of the day. We shall see what tomorrow’s weigh in looks like.
Hi, today is my 1st day,did weigh myself this morning and my actual weight is 93.6 hoping for a miracle.
Day 1 today.My weight is 157 pounds I am trying to go down to 127 pounds. Will update u how it went.
I’m so excited to start this!
Going to be starting this diet on Tuesday , hoping to see good results , really want to get my fat off my body from having my daughter so fingers crossed
So how does one do this 3-day diet long term? Is it cycled ie. 3-days on the diet, 4 days off week one and repeat? I’m very curious. Thanks.
I done this diet a few weeks ago and lost 8lbs almost 10lbd I did lose weight drastically as after doing it many people noticed a change in my weight.
I have since kept off the weight and am planning to start this plan again next week and am hoping to lose atleast another 5lbs to helps kick start myself to lose one more stone to reach my ideal weight.
After doing this diet I felt encouraged to eat healthy and actually felt the different in eating for energy and eating to be full. I fekt good within myself and felt lighter by just the first day. I actually changed the way I cook my foods and my portion sizes but try to eat a minim of 1200 cal a day but burn at least 500-800calories in a day as a healthy and realistic maintence plan to keep the weight off.
After doing this diet the second time I don’t think I will do it again as I don’t think it is good as a long term on and off thing but it does help to kick start you if you are finding it hard to motivate yourself or to lose weight at first.
I was 13lbs and with hard work and change in eating I am now almost 11.2lbs. My ideal weight is 9.5lbs-10lbs for my height. So that is what I am trying to archived by the end of march…then I will try and make a maintence plan to keep it off rather than lose more.
Happy losing and I hope this helped.