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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 tried this diet and it works. the first 3 days I lost 5 pounds and I cheated the last day. If you want to maintain the weight loss, you must continue to eat healthy and exercise. I do this diet once per month to maintain.
Day 1 just ate breakfast not too bad. I hope this works!!!
Hi, Can you subsitute the tuna and cottage cheese with chickpeas or salmon? if not, what is a substitute for cottage / tuna in this diet?
First day, I added a little packet of mayo to the tuna. Do you have to eat toast or can it just be bread??
I tried this diet also back in the 80′s and it really works.
Obviously, to keep the pounds off, you have to eat
properly and excercise or it will be a waste of time.
I had forgotten all about it. I was trying to find a diet
that is fairly balanced and found it on the internet.
I am getting ready to start on it again.
One thing that is good about this diet is that you can eat,
you dont starve.
i just started the diet yesterday after having a baby i put about 45lbs on, i think its a great kick start for people like me who have really piled it on. i was reading at the top tho and was really disturbed to see a 10 year old looking for a diet coz her gym teacher told her to loose weight!!!!!! if your reading your far too young and are still developing, just cut out crisps and sweets, eat plenty of fruit an veg an excorcise, swimming is great for loosing weight!!!!!!
I love it, on day 2 and 6 lbs down, are you kidding eating ice cream on a diet. I could do this for 10 days straight. I really think this is just the diet I can work with and not get bored!!!!!!!!!!!!!!!!!!!!
I have used this diet before it is a great kick starter and very easy if you live along and do not cook, you don’t have to plan your meals. It was a very good beginning for me to lose weight
i do it to cut my viscious cycle of bad eating habbits when i fall back into them.works a treat!
i o it to cut my viscious cycle of bad eating habbits when i fall back into them.works a treat!
it works while your doing it, iv done it many times when i’m feeling bloated ( like my stomachs stressed) from last week or so of eating unhealthy.its good for when u want to fit into that dress for that particular party BUT other than that yeh its a waste of time, it can be a good motivator tho.:)
can you switch meat to fish?!
ok.. im a vegetarian, but i eat fish.. don’t know if it makes sense..
BUT
am i allowed to switch the meat to like a very lean fish?
this diet works but you get all that weight back so that sucks
the diet does exactly what it says. Yes it is unhealthy to do more than the three days but it is actually recommended by doctors before surgury. What my husband and I did was we did the diet exactly the way its states. Then the next time around we added snacks in between using the same foods, like crackers with peanut butter and fruit. We still lost the weight. The trick is to EAT HEALTHY when you get doen.
the majority of the panel says that its good as long as a balanced diet is maintained. i will start this tomorrow when i wake up…
WISH ME LUCK!!!
Okay my name is melissa and i am 12 and i am about 25 pounds over weight dose anyone think i can lose that before summer? i just want to be regular again..
OKAY so I have just finished day 2 i didnt cheat at all today but i did ALOT yesterday. Anyway, dose anyone think i can be 132 or like 135 or maybe even 1300 bye july first if I folow the diet, i am 155 right now, its May 21st? PLEASE answer anyone who has done the diet
water weight or not u need to lose it before you lose fat..it teaches u dicipline, if you cant control what you put in your mouth that doesnt say much about your will. this diet is perfect for a boost of motivation. you are nto starving yourself, your eating ever four hours and eating something out of eveyr food group and staying hydrated. so for all you negative ppl shutup no one is going to die..relax.
THIS DIET DOES WORK I AM 34 AND I DID THIS DIET WHEN I WAS 20 AND I LOST 80 POUNDS !!!!! I AM BACK ON IT NOW (OF COURSE I AM OLDER SO IT MAY TAKE LONGER HAHA) BUT DEFINITLY DO IT AND ON THE 4 DAYS YOU ARE OFF THE DIET EAT SENSIBLY OR IT WILL NOT WORK….
I just finished my first day of the diet. I’m not a coffee and tea drinker usually, but i’m choking it down. I have not been starving at all. In fact, it’s been quite filling. I’m just about to have my ice cream. One of the anesthesiologists at the hospital where i work gave me this diet, and i trust her opinion. She’s been doing the diet several weeks during the course of the last year and has continued to lose weight. She says that staying on it has actually retrained her eating habits during the “normal eating” days. I tried a similar diet about 10 yrs ago and lost weight, so I’m hoping it’ll kickstart some weight loss again for me.
I’ve heard pros and cons for this diet. I’m 23 years old and 221 lbs. I’m scared of getting hunger headaches :S Will I be ok to do this diet and go to the gym? Or will i flat out pass out!?
this is a good but at the same time bad diet if you want to keep off the weight just do regular exercise and cardio and if you continue to follow the diet like i did i lost 20 lbs in 4 weeks
I’m gonna start tommorrow, I’ll let you know
Trust me ! This is really works. I’ve done this so many times, and it’ll not make you feel hungry. I lost 2 kg only on 3 days. Well, i recommended this diet menu.This is a healthy diet way
Hey all im hoping to lose weight for summer after a year of too much drinking at college haha i weigh 134 right now im starting tomorrow but does smoking affect it? idk y it would but ya never no. and does it work even if you dont weigh like a ton? i wanna lose like 20 lbs by the end of the summer. my sis is 5’6 and 108 and im 5’4 and always weighed more but wanna be slim wen i go see her and be like Look what i did! lol wish me luck!
you guys are all making a huge mistake.
this is very dangerous. and you will put on the
weight 2x as much. all your doing is starving yourself.
you will have no energy and all you will be doing
is thinking of how hungry you are. this is
actually rediculous! secialy reading some of these stories.
instead of doing a 3 day diet, that will not only harm your health
but also make you gain more weight… why dont you just go join a
sports team get a real healthy diet , or just go to the gym.
its not that hard.
all i can say it maakes me sad to see how low women have sunck
to make them selves “beautiful” lets just say ….
guys like more cushin fo the pushin… not bones that will snap.
its your life though.
this diet did not work it was the biggest waist of time. Not only did i not see results i became sick.
First day. Hope gum is allowed, because I’m chewing like crazy :c
I’m coming off Atkins, and I’m also kind of using this to avoid gaining weight very quickly. Hope it works!!!
1st day almost over , lost 2 pounds
got quite hungry though but the breakfast the next day is a treat 
i was 117 want to get to 110