Best 3 Day Diet Plan: How does it work for Weight Loss
The three day diet plan is perfect for those who need to lose their weight within a short period of time for a special occasion. It is a low calorie diet and includes all the necessary food items like proteins, vegetables, fruits and grains. When you follow this diet, no exercise is required. You can lose up to 4.5 kg or 10 pounds of weight within 3 days. You must not follow this diet for more than 3 days at a time. If you want, you can repeat it after 4 or 5 days of having regular diet. You can follow this when you have to lose weight for an engagement or party. After 3 days of following this diet, you can gradually go back to your normal diet.
The menu for 3 day diet plan:
The food you eat during these 3 days consists of food that can cause burning of the fat in your body and lower your weight. You also have to drink 4 cups of water or drinks that are low in calorie during these three days.
Here you are allowed to have three meals a day for three days, and no snacks. This results on losing lean muscle mass and the water weight of the body. An average of about 700 calorie is taken every day. This diet plan is very flexible. When you follow this diet, you can substitute some food with other foods that you prefer. Some examples are as follows:
1 slice of whole wheat bread can be substituted by:
- One ounce of sunflower kernels
- Half of high protein nutrition bar
- Half a cup of whole grain cereals
- Half a teaspoon of flax seed n=mixed with 1/4th cup of yogurt that is low in fat
- 5 ounces of shake that can replace meal
Instead of 1 banana you can take:
- 2 kiwis
- 1 cup of papaya
- 2 apricots
Peanut butter may be replaced by:
- Sunflower kernels
- Soy butter
- Sunflower seed butter
Tuna may be replaced by other foods like:
- Cottage cheese
- Pumpkin seeds
- Flax seeds
Instead of hot dogs you may take:
- Half a cup of lentils or beans
- Veggie dogs
Egg can be replaced by:
- 1 chicken wing
- 1 cup of milk
- 2 slices of bacon
- 1/4th cup of nuts or seeds
Vanilla ice cream may be replaced by:
- Apple juice
- Banana flavored milk
- Yogurt that is low in fat
Instead of green peas you can take:
- 3 cups of raw spinach
- Lettuce leaves
- 1 bell pepper
- 2 cups of fresh spinach
- Brussels sprouts
Instead of tea or coffee you can take:
- Sugar free hot chocolate in hot hot water
Benefits of 3 day diet:
- It is very useful when you want to lose weight fast, within a few days.
- The diet is cheap as the food items included are coffee, tuna, vegetables and cottage cheese, which are affordable by all.
- You can follow this diet easily, without any difficulty, as all the ingredients are available easily in the market and they are also simple to prepare. You can prepare them without any difficulty, within a short period of time.
- Losing weight is beneficial for your cardiovascular system. It also reduces the blood pressure and lowers the levels of bad cholesterol n your body called LDL.
- This diet does not cause any side effects as do some of the crash diets. If you have any health problems, it is necessary that you consult your physician before you start following this diet.
Do you need to Exercise during this Plan?
You need not do exercise when you follow this diet. The main reason for not doing exercise is that you may not have enough energy to do exercise as you are taking food with low calorie. The sudden drop in calories makes it impossible to do exercise. But if you have enough energy, you may do some moderate exercise like walking, running etc. which do not cause any tiredness or fatigue. You cannot reduce your weight by doing exercise; but it lowers your appetite and so you can easily follow this 3 day diet plan. Aerobic exercises suppress your appetite more effectively than non-aerobic exercises. You can also do meditation.
Once you complete the 3 day diet plan, it is important that you do exercise daily. This is because once you finish the three day diet, you start taking normal diet and this results in the increase of calories that you take in. As a result, the weight you have lost is regained. So you have to do exercise and maintain the weight that you lost during the 3 day diet plan.
Some tips to reduce your appetite:
When you follow a diet plan, it is normal that you feel starved. This is due to the restriction on taking some of the food items. So you have to find means to reduce your appetite. This helps in following the diet plan more effectively.
Some of the ways to reduce your appetite when you follow this diet plan are:
By drinking lots of water throughout the 3 day diet your appetite is greatly reduced. Water also increases the burning of calories. Instead of plain water you can drink lemon or lime water, which helps in losing weight very effectively.
Getting enough sleep:
If you do not get enough sleep, you become hungrier and consume more food. So you need to sleep enough and eat less.
Following this diet makes you lose weight as well as stay healthy. You will learn to follow healthy eating habits and eat small amount of food at a time. This helps you to maintain your weight even after the 3 days are over.