3-Day Diet Plan - Weight Loss Results Before and After Reviews

3-Day Diet Plan – Weight Loss Results Before and After Reviews


3-Day Diet Review

Three Day Diet

The 3 Day Diet plan is a quick, essentially temporary weight loss method. It promises that, as long as you follow the diet’s rules exactly, you can lose up to 10 pounds in 72 hours. Though this number might be higher than average for most, the premise is this: eat 1,000 calories or less per day for three days and see results immediately.

It is not developed to act as a long-term solution or meant to teach you to change your eating habits — it was designed specifically for as-soon-as-possible results. Most versions of the Three Day Diet promise that once the diet is over, you can go back to the way you were eating before the diet began — no behavior change or positive habit forming required. This might be appealing to those who are interested in losing weight quickly and aren’t worried about gaining it back, since the weight you will lose on this diet is mostly water weight.

This diet is not suitable for persons with dietary restrictions or health conditions such as diabetes types 1 or 2 that require following a strict set of recommendations provided by a dietitian or other licensed health professional.

3-Day Diet Plan Basics and Rules

3 Day Diet Plan

This is the list of foods that make up the 3 Day Diet menu:

  • Bread (we recommend whole grain bread, such as whole wheat)
  • Saltine crackers
  • Grapefruit
  • Peanut butter
  • Tuna
  • Eggs
  • Cheddar cheese
  • Cottage cheese
  • Lean meat (such as beef or turkey)
  • Hot dogs
  • Broccoli
  • Green beans
  • Carrots
  • Cauliflower
  • Apples
  • Banana
  • Vanilla ice cream

The variety of acceptable foods provided on this list is limited, but as you will see in the sample Three Day Diet menu provided later on in this article, the amounts add up to carbohydrate, protein, and fiber amounts that are sustainable enough for a short period of time such as the three days that are strongly recommended for following this particular diet.

Carbs

3 Day Diet Menu

A slice of whole grain toast provides 70 calories and 12 grams of carbohydrates. You’ll also get about 16 grams of carbohydrates per ½ cup of ice cream for dessert. On average, a cup of vegetables 24 grams of carbohydrates, and fruit yields about 50 grams of carbohydrates per cup. Therefore, you will consume mostly complex carbohydrates on this diet, largely made up of fiber, which along with protein will fill you up and keep you feeling fuller for longer.

Protein

Three Day Diet Menu

Three ounces of meat provides about 22 grams of protein, and a half cup of tuna specifically would give you about 30 to 40 grams of protein depending on the type. You’ll also get protein on this diet from eggs and some vegetables, as well as the dairy.

Fat

3 Day Diet

The Three Day diet plan does manage to incorporate a little dessert into your food requirements — one half of a cup of vanilla ice cream or so after dinner, to be exact. One half of a cup of vanilla ice cream is about 140 calories and 7 total grams of fat. Peanut butter, which you are allowed to put on your toast on Day 1 of the plan, also has a little fat — 8 grams per tablespoon.

Sauces and flavorings

Three Day Diet

Since the specific foods listed as part of the diet program tend to be more limited in flavor, you are allowed to use the following however you like: salt and pepper, vinegar, lemon, ketchup, mustard, soy sauce, Worcestershire sauce, herbs, and other seasonings and spices. However, you are not allowed to use anything with fat, like butter, margarine, cream cheese, etcetera.

Drinks

3 Day Diet Plan

While following the 3 Day Diet plan, you are allowed to drink black tea and black coffee, but you are not allowed to use cream or sugar. Whether or not you use artificial sweeteners in your coffee is up to you (some versions of the diet encourage or recommend it, while others do not specify).

The diet also does not specify that you cannot drink water, and on a diet that is as low in calories and overall nutrients as this one, we strongly recommend that you drink water throughout the day to keep you adequately hydrated (for safety reasons). Do not deprive yourself of fluids.

Exercise

3 Day Diet Menu

Exercise of any kind is not recommended while following this diet. You will be taking in very low amounts of energy throughout the duration of the Three Day Diet plan, and burning excess calories during this time could pose major health risks.

Menu and Meal Planning

Three Day Diet Menu

The 3 Day Diet menu is probably one of the easiest out there to follow in terms of instructions. Dieters are given exactly what and how much to eat at each meal, with a few opportunities for choosing a preparation method or type of food (such as your preferred type of bread). This makes actually following through on the diet itself a little easier, despite the temptations you may have to veer from the rules.

There are several different versions of the Three Day Diet menu out there, so we’ve put together three days’ worth of meal plans based on a combination of the sample menus you’d typically find online when searching for this diet. These menus are included below so you can have them to look at all in one place.

Day 1

3 Day Diet

Breakfast Menu

  • Black tea or coffee (no milk, cream, or sugar)
  • ½ of a grapefruit
  • 1 piece of toast topped with 1 tablespoon peanut butter

Lunch Menu

  • Black tea or coffee (no milk, cream, or sugar)
  • ½ cup tuna
  • 1 piece of toast (dry)

Dinner Menu

  • 3 ounces lean meat (beef, turkey, etc.)
  • 1 cup green beans
    1 cup carrots
  • 1 apple
  • 1 cup vanilla ice cream


Day 2

Three Day Diet

Breakfast Menu

  • Black tea or coffee (no milk, cream, or sugar)
  • ½ of a banana
  • 1 piece of toast (dry)
  • 1 egg (prepared the way you like it)

Lunch Menu

  • Black tea or coffee (no milk, cream, or sugar)
  • 1 cup cottage cheese
  • 6-8 saltine crackers

Dinner Menu

  • 2 hot dogs (no bun)
  • 1 cup broccoli
    ½ cup carrots
  • ½ banana
  • ½ cup vanilla ice cream


Day 3

3 Day Diet Plan

Breakfast Menu

  • Black tea or coffee (no milk, cream, or sugar)
  • 1 apple
  • 1 ounce cheddar cheese
  • 5 saltine crackers

Lunch Menu

  • Black tea or coffee (no milk, cream, or sugar)
  • 1 hard boiled egg
  • 1 piece of toast (dry)

Dinner Menu

  • 1 cup tuna
  • 1 cup carrots
    1 cup cauliflower
  • 1 cup melon
  • ½ cup vanilla ice cream

 

Ideas for Snacks

Unfortunately, the 3 Day Diet menu does not allow snacks. You are to spread your calories throughout the day in the form of three main meals: breakfast, lunch, and dinner. Calories cannot be consumed in the form of snacks.

Nutritional analysis

3 Day Diet Menu Nutritional Analysis

You will consume less than 3,000 calories over the duration of the 3 Day diet plan (less than 1,000 calories per day, often less than 300 calories per “meal”). The diet provides carbohydrates and dietary fiber from fruits, vegetables, and bread (though the type of bread is not specified), protein from meat, fish, and eggs, and very small amounts of fat from the ice cream servings. Technically, you will eat all basic food groups (fruits, vegetables, grains, protein, and dairy) while following this diet, though in very small amounts.

However, do be mindful that diets offering less than 1,200 calories per day, while effective for short-term weight loss, are absolutely not to be followed for longer than several days unless monitored by a certified health professional for medical reasons. Do not, under any circumstance, follow the Three Day Diet menu for more than three days. Also do not consume fewer than 800 calories per day unless your doctor has asked you to do so for health reasons.

Grocery Shopping List

Three Day Diet Menu

  1. Fruits – Grapefruit, Apple, Banana
  2. Vegetables – Broccoli, Green beans, Carrots, Cauliflower
  3. Protein – Peanut butter, Tuna, Eggs, Lean meat (such as beef or turkey), Hot dogs
  4. Grains – Bread (recommended: whole grain bread, such as whole wheat), Saltine crackers
  5. Dairy – Cheddar cheese, Cottage cheese, Vanilla ice cream

 

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