A quick diet like this is usually saved for so-called “emergency situations” – for example when you have scheduled a photo shoot, when an important date is imminent or when you realize your long-term diet before the wedding or another event didn’t go as planned and you’re still not fitting inside your dress.
It’s important to understand that a quick and drastic diet isn’t suitable to repeated use, at least not at short intervals. Read more on this aspect below.
The diet plan was not conceived by a certain nutrition expert. It is said to belong to the US military, but that is yet unsure. The main principle to back it is the low caloric intake. Experts do claim that eating less than 900 calories a day will get you to lose weight for sure.
Some say, though, that it’s enough if you go for 1,100 – 1,400 calories, considering the average adults ingests about 2,000 or 2,500 calories daily.
Does the Three Day Diet work?
The first question everyone naturally asks is: could it ever be possible to actually lose any significant amount of weight in only three days? Most short term diets are based on eliminating water in excess. When the body retains water, be it because of dysfunctions or because of a high sodium intake, it puffs up and makes you heavier.
When it’s water weight instead of fat, you can slim down rapidly especially with the help of diuretics. This diet isn’t focused on that, however. It promises to help you burn fat. Still, it recommends drinking coffee daily more than once a day and the beverage is known to be diuretic. Therefore, you will be reaping those benefits.
As for the calorie count, you’d normally have to stick to such diet for at least one week to lose 10 pounds of fat. That’s because you’d need to burn a total of 35,000 calories for that goal.
The best way to do the 3-day diet
Restrict your calorie intake for 3 consecutive days out of 7. For the remaining 4, eat as you would normally do, no excesses or compensation. Then, diet again for 3 days, stop for 4 and repeat. For better results, during those 4 days you should still attempt to control your portions size, but without sticking to the same meal plans.
How much weight can you lose?
Frequently, there were claims made that you could lose up to 10 pounds in 3 days. Whether this is a realistic goal or not is determined by your lifestyle, the effort you put in it, as well as the reasons why you got fat in the first place.
For some people it’s overeating, for others it’s a slow metabolism or thyroid issues, while for others it’s simply a matter of sedentary lifestyle. If you are relatively healthy and balanced, you can surely achieve good results.
What the Three Day Diet consist of ?
You will be eating three times a day – for breakfast, lunch and dinner. However, the portions will be small, as you don’t have to go beyond 870 calories for any of the three days.
If this already sounds like starvation to you, don’t panic; the diet is well thought out, in order to balance the substances (nutrients) you need inside your body and especially to give you plenty of enzymes for a proper digestive function.
It’s not suitable for vegetarians or vegans. The good news is that you don’t have to go shopping and look for particular ingredients. Everything is already there in your fridge, most likely. The only effort consists of refraining yourself from reaching out for more food.
What you will be eating:
Breakfast: Black coffee or water, a slice of toast bread, 1 tablespoon of peanut butter and half a grapefruit.
Lunch: 1 slice of toast, ½ cup tuna, another cup of water or coffee (you may replace the coffee with tea or another stimulant of your choice but never with soda, since it’s got sugar).
Dinner: a serving of lean meat and a cup of green beans, an apple, ½ banana and a cup of vanilla ice cream.
Breakfast: 1 hard-boiled egg, 1 toast slice, ½ banana, 1 cup of coffee/tea
Lunch: 1 cup cottage cheese, 5 crackers, a hard-boiled egg, 1 cup of coffee/tea
Dinner: 2 hot dogs without buns, ½ cup carrots, ½ cup broccoli, ½ banana, ½ cup vanilla ice cream.
Breakfast: 5 crackers, 1 sliced Cheddar, 1 apple, 1 coffee/tea
Lunch: 1 egg, 1 slice of toast, 1 cup coffee/tea
Dinner: 1 cup tuna, ½ banana, 1 cup ice cream
Notes: if you’re not eating fish or meat, you may replace these with cottage cheese. Vegetables must be eaten steamed or raw, never fried since that will require oil, which is a high-calorie food.
Don’t cheat. Don’t add sugar or cream to your coffee or tea and definitely don’t snack in between meals.
Why the Three Day Diet Shouldn’t Be Used Repeatedly
In the beginning of this article it was stated that such diets must not be repeated at short intervals. The reasons are simple. First of all, you don’t want to risk depleting certain nutrients from your body. Secondly, your body may respond to hunger and deprivation by storing more calories. Thus, it’s only making you heavier. If you plan on losing weight gradually and in a healthy manner, consider one of the long-term diets and also incorporate daily exercise.
Will you gain the weight back?
Sadly, this is perfectly possible and rather easy to achieve, in case you resume your eating habits. It is actually common to start storing fat again after the diet, as your body wants to retrieve its lost calories and prepare for an incoming period of deprivation. On the other hand, if you’re doing this the right way and you focus more on physical exercise and healthy foods, you will avoid depleting your resources and losing weight more effectively.
In conclusion, the Three Day Diet will make you feel a lot less energetic – just like when fasting. This is a normal side effect and should not scare you. While in this state, your body begins to use up its lipid deposits to get the energy it needs and this is exactly what you need. First of all you will be losing water weight. Fat loss is achieved when you are constantly limiting your food intake and exercising regularly.