Get Slim with the Easy 3 Day Diet Plan! Wednesday, April 1. Helen Hayes, Diet Counselor. Sometimes called the Cleveland Clinic Diet, the 3 Day Diet Plan is an eating regimen that must be followed exactly as instructed for three days at a time. After 3 days of dieting, a person can return to normal eating habits for several days before repeating the 3 day diet again as needed. This popular diet promises renewed energy and quick weight loss due to a unique metabolic reaction. By speeding up the body’s metabolism, rapid weight loss can be achieved. Day Diet Plan to Lose 1. Pounds. The 3 Day Diet is a very specific eating plan that must be rigorously followed. Food portions must be eaten exactly as specified. If dieters overeat, the potential 1. The Three Day Diet can be repeated indefinitely, as long as participants eat normally for 4 to 5 days between periods of 3- day- dieting. Diet.com provides diet, nutrition and fitness solutions. Meet your weight loss goals today! But does the 3 day diet actually work or it is just some fad diet? Read this article to know everything about the military diet menu. What is the Military Diet? Neither the staff nor management of 3 Day Diets are experienced, licensed, or knowledgeable to judge or recommend the validity or safety of this diet. Note: Calorie amounts are approximate and will vary depending on the exact brand of product chosen. However you look at it, daily calories are. The 3 Day Military Diet. People who lose weight with diets do two things very well. A FREE guide to workout routines. Learn exactly which weightlifting and bodybuilding programs, schedules and exercises will work best to build muscle and more. Answers to your diet questions. How should I exercise? Does the 3 day military diet really work? The Kaiser 3 day diet is another diet that claims massive weight loss in a short space of time. Find out if Kaiser Diet works. The purpose of returning to normal eating is to keep the body’s metabolism from slowing down too much. The consumption of recommended foods in this diet plan combine to form a unique metabolic reaction and thus boost fat burning. In addition to a strict daily food regimen, only water or no- calorie drinks are allowed while on the 3 day diet. Day Diet Menu Plans: Day One. Tea or Coffee, no- cal sweeteners only. Orange Juice or Half a Grapefruit. One piece of wheat toast with small amount of peanut butter. Tuna packed in water, one- half cup. One piece of wheat toast. Tea or Coffee , no- cal sweeteners only. Lean beef or chicken, three ounces. Green beans, one cup. Carrots, one cup. Apple, one whole. Ice Cream, one- half cup. Day Two. Tea or Coffee , no- cal sweeteners only. One Egg, boiled or poached. Half a Banana. One piece of toast. Cottage Cheese or Tuna, one cup. Saltine Crackers, ten single. Hot Dogs, two. Cabbage or Broccoli, one cup. Carrots, one cup. Half a Banana. Ice Cream, one- half cup. Day Three. Tea or Coffee , no- cal sweeteners only. Saltine Crackers, five single. Cheddar Cheese, one ounce. Apple, one whole. Tea or Coffee , no- cal sweeteners only. One Egg, boiled or poached. One piece of toast. Tuna in water, one cup. Carrots, one cup. Cauliflower, one cup. Melon, one cup. Ice Cream, one- half cup. A Low Carbohydrate Diet. Because the 3 Day Diet Plan is low in carbohydrates, weight loss in the beginning will mostly come from loss of water weight. This is because carbohydrates make your body retain water. But 3 day diet plan reviews point out that the diet needs to be repeated a few times in order to benefit from its metabolism- boosting effects. Repetition of the three day diet provides the body a chance to develop a fat- burning metabolism. Kirstie Alley lost weight using a similar method. Vegetarians who have tried the three day diet plan report good results. By substituting a variety of delicious vegetables to create their own 3 day diet plan menus, they have been able to make losing weight a more enjoyable experience. What do Nutritionists Think of the 3- Day Diet? Although you are likely to lose weight on this diet plan, it may not last without a commitment to improved eating habits and regular exercise. A typical 3 day diet involves eating approximately one thousand calories a day. While this will lower your metabolism, the diet won’t help you learn better eating habits for the long run. Some nutritionists feel that the 3 Day Diet is not supportive of a healthier lifestyle, which means developing habits that are fundamental to healthy weight management. It may be better to choose a well- balanced diet plan that includes exercise, and lets you enjoy a wide variety of healthy foods in moderate amounts. To lose weight for the long term, it is important to address the eating habits that are responsible for your weight gain in the first place.(published October 2. Day Diet Plan, Shopping List . It has been around since the mid 1. Often, the 3 day diet plan is mistakenly referred to as the Cleveland Clinic Diet. Day Diet Plan At a Glance. Site Link. None. Category. Super Fast Diet. Length of Diet. Days. Claimed Weight Loss. Up to 1. 0 Pounds in 3 days. Product Type. Free Information. Price. Free. Pros. No extra supplements. Cons. 1. Not recommended as a long- term weight loss solution. Special Promotions. None. Visit/Purchase. N/A3 Day Diet Plan Summary. The 3- day diet plan is very specific and cannot be deviated from. The foods are balanced and include proteins, fruits, vegetables, and grains. The calorie consumption is low. This particular diet should not be followed for longer than the three day period. Participants are not required to exercise. The 3 day diet is a low calorie diet, and you can expect weight loss due to the sudden drop in calories. The problem is only that the calories on the 3 day diet are below 1. Your body thinks that it hit an emergency situation, and adjusts (to ensure your survival) by reducing the amount of calories it burns. The 3 day diet plan can be cycled as long as you incorporate an adjustment phase, which is 4- 5 days of “regular” eating. In other words, you can repeat the 3 day diet plan continuously so long as you eat normally for 4 to 5 days after each 3- day cycle. Many people are successful in losing weight on the 3 day diet plan. What is critical (if you want to keep the pounds off), is to slowly come back to normal eating after the 3 days, otherwise you will be at high risk of gaining it back quickly and then some! In a nutshell, if you want to lose up to 1. If you want to keep the lost weight off, you need to carefully plan the return to your normal eating pattern. Should I Exercise on the 3- Day Diet? With such low calorie intake (below 1. However, if you have the energy, and/or want to exercise, exercise will not only help you to lose weight faster, but it may also reduce your appetite, making it easier to be on this diet. Based on a study (links below) by Dr. Stensel of the Loughborough University in the United Kingdom, aerobic exercises (walking, running) are better at suppressing appetite than non- aerobic (muscle) exercises. You could incorporate a simple walking exercise on a daily basis. If the weather in your area permits, you can also take a nice walk every day. The exercise may reduce your appetite and make this diet easier. Now, once you are off the 3 day diet, exercise will become critical. If after a period of significant calorie reduction, you all of a sudden eat “normal” again, and maybe even eat MORE to fulfill your cravings, you will need to increase your exercise level to ensure that you can keep all or most of the weight loss. References: Exercise suppresses appetite by affecting appetite hormones, American Physiological Society, 2. Exercise Suppresses Appetite By Affecting Appetite Hormones, Science Daily How to Decrease Your Appetite While on the 3 Day Diet. Feeling hungry or having an appetite is not just a physical phenomenon, it is also psychological. We eat because we are stressed, bored, or because it is “time” to eat. Here are a few tips to decrease your appetite naturally. This can be especially helpful during the 3 day diet as you only eat a limited amount of food, but these are also good weight loss tips outside the 3 day diet. Drink water. Hunger and thirst are not that easy to distinguish. Low level thirst often feels like hunger. Drinking enough water throughout the day and before meals helps to ensure that what you are feeling is truly hunger, so that you don’t waste calories by eating, when water would have quenched your hunger! Drinking water should help to manage your hunger feelings while on the 3 day diet. There also has been research showing that water consumption increases the rate at which people burn calories. According to Mayo Clinic, you should be drinking at least eight 8- ounce glasses of fluid a day. On a side note, there also has been research showing that drinking lime/lemon water is particularly helpful to lose weight. So if don’t mind the taste, lemon water may be the best water to drink. Get enough sleep. If you don’t get enough sleep, you will tend to eat more, need more food to be not hungry and have a greater appetite, because your body hormones go into a direction that encourages weight gain. This short video (1 min) explains the importance of sleep for weight loss. But there is more to sleep, according to Psychology Today. According to Psychology Today, you burn more calories sleeping than just lying down in bed during particular phases of your sleep. The most calorie intense part of your sleep is the REM phase when your body burns a lot of calories. Unfortunately a big part of your REM occurs between the 6th hour and 8th hour of your sleep. So, if you miss those 2 hours, you will burn a lot less calories during your sleep. Combining the 3 day diet with sleep for at least 8 hours a day ensures that you get the most weight loss, and that during the day your hormones don’t make you hungry. Read more about how sleep affects weight loss. Add more fiber to your diet. Psyllium Husk is a natural product and is an effective fiber supplement. When combined with water, it swells up to 1. There has been some research that if Psyllium is taken before meals (recommended is 3. In addition to reducing appetite, Pysllium is also a good colon cleanser, providing detoxification and bowel regularity. Drinking it can be a little complicated initially, and you can choke on it if not done correctly. This short video (2 min) explains how to drink it safely. Eat Slowly. Most of us have developed an unhealthy eating habit of chewing and eating minimally and fast. Take time to savor every bite, chew extensively and take breaks while eating. Drink a lot of water with your meals. The reason for eating slowly is that it takes about 2. On the 3 day diet you won’t be eating enough to be really full, but if you take your time and eat extra slow, it will reduce your feelings of hunger and increase your feelings of satiety. Day Diet Menu at a Glance. Day 1 – Total 1. 02. Calories Breakfast. Lunch. Dinner. Since the caloric intake is low for each day, even if you are not hungry, you should avoid under- eating. Following are photos of the 3 day diet plan ingredients: Day 1. Day 1 Breakfast: Black tea or coffee (with Sweet & Low or Equal). Day 2 Dinner: 2 beef franks, cabbage or broccoli (1 cup), carrots (. This effectively means you can drink more black tea or coffee if you like. Day Diet i. Phone App. There is a 3 Day Diet App for your i. Phone or i. Pad to make it easier for you to follow the 3 Day Diet for $2. It allows you to track what you eat by day, gives you a shopping list, and tracks your weight. If you are planning to repeat the 3- day diet from time to time, it may be a good investment. Day Diet Menu Substitutes. According to the diet guidelines, this diet should be followed to the last detail, however the following items can be exchanged if necessary. Just make sure you eat nutritious and balanced foods for the 4 days when you are not on the diet. What about those 4 days when I am not dieting? The biggest obstacle to maintaining the weight loss from the 3 day diet are the days following the 3 day diet. Many people over- eat on the subsequent days, and gain everything back. The trick is to eat normally on those 4 days, but in moderation. Make sure to check how many calories you need per day to maintain your weight and stay within those calories. How Does the 3 Day Diet Plan Work? The supposed secret behind this diet is the boosted fat burning and a unique metabolic reaction that is created by the combination of foods this plan suggests. Supposedly, this is how the 3 day diet plan food combinations help burn fat, cleanse the body, increase energy and lower cholesterol. However, in reality, the fact that the 3 day diet plan is very low in calories is probably the main reason that weight loss is achieved. As the name of this diet suggests, the 3 day diet plan has to be followed for 3 days, but can be resumed an indefinite number of times after taking a 4 to 5 days break of “normal eating”. The reason this diet recommends to resume the usual eating style is to prevent the metabolism from slowing down and reverting to starvation mode, which can lead to fat getting stored in the body and promoting weight gain. Caution. This diet is really hard, since basically you will be half starving yourself for 3 days. If you feel sick or dizzy, immediately stop the diet and take in more calories (in moderation). If you succeed with the diet, there is a very high risk of rebound weight gain for most people. Physically and mentally you will probably be craving LOTS of food. Mostly likely, unhealthy food. On the first day after you finish the diet (which is the 4th day), satisfy your craving for food by eating a good volume of vegetables and meat, with limited carbs. Do NOT go out and have a large burger with fries, etc. If you have cravings for high- volume food, choose meat and vegetables, not carbs. When you go on such a restrictive diet, there is a risk of psychological longing for unhealthy foods. You may “dream” about all the pizzas, burgers, cakes, and cookies you will eat once the diet is over. This psychological longing often results in your consuming those fattening foods in higher volumes after the diet than before you went on the diet. Especially after the diet, be diligent about keeping the portions of those fattening foods small. If you can’t stop eating them, eat them in small portions spread out over the week. After The 3 Day Diet. You should have a plan in place for maintaining your weight after the 3 day diet. If you go back to your old ways, you may gain the weight back. For some people, the 3 day diet may be a “kick- start” diet after which they plan to go on a more sustainable long- term diet. One proponent of the diet plan, professional bodybuilder Dave Draper, recommends following the plan for three days. Medical professionals at the Cleveland Clinic advise against following a fad diet such as the tuna fish diet. Draper advocates the tuna diet plan as a way to lose weight and retain muscle tone while preparing for competitions. On the three- day tuna diet, you drink large amounts of water and eat canned tuna fish six times each day. The amount of tuna fish you should eat varies, depending on how much you weigh. Draper recommends multiplying your body weight by either 1. If you weigh 1. 50 lbs., you would need between 1. Tuna fish is a high- protein, low- calorie food that has no carbohydrates. If you want to consume 1. If your protein requirements are 2. Other nutrients in tuna fish include a trace of fat, 3 mg of calcium, 9. B- 1. 2 in each ounce. If you lose weight during your tuna diet, it may be mainly water weight. When you eat a diet very low in carbohydrates, your body often goes into ketosis. This condition occurs as the ketones in your body increase. As the ketones increase, you lose water weight and also risk damaging your kidneys, if the ketosis state remains for a long time. Environmental Protection Agency recommends that women who are pregnant, or contemplating pregnancy, and young children limit their consumption of canned light tuna to 1. If you want to eat more protein while losing weight, consult your doctor for safe protein levels. Healthy ways to eat tuna fish while dieting include mixing 3 oz. This one is the WORST of the bunch. Peanut Butter. LUNCH1/2 Cup of Tuna. Toast. Black Coffee or Tea w/1- 2 packets of Sweet & Low or Equal. DINNER3 Oz. They. Diet Products page. You might find something you.
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