Diet for 3 days
The 3 day diet has been one of the most popular weight loss methods since the 1980s. Its main advantages include a fairly quick result. Thanks to the low-calorie express weight loss in 3 days, you can, according to many, lose weight by 2-3 kg.
According to nutritionists, such an express diet in 3 days is a great stress for the body, especially with the habit of eating large amounts of food every day. This method causes serious psychological problems associated with increased irritability, which causes hunger. It is advisable to start following the express diet for 3 days on Friday, since performance decreases these days. In addition, during this period, it is recommended to maintain a sleep schedule, giving it at least 8 hours.
Diet ration for 3 days
The first day of the 3 Day Weight Loss Diet (1024 calories) includes:
- Breakfast - black tea or coffee, half a grapefruit, one toast with a spoonful of peanut butter;
- Lunch - 100-150 g of tuna, one toast and black tea or coffee;
- Dinner - 50-60 g of chicken or any lean meat, a glass of carrot juice, one apple, 100-150 g of boiled green beans and vanilla ice cream.
The second day of the Express Diet for 3 days (1137 calories) includes:
- Breakfast - black tea or coffee, one hard-boiled egg, 1/2 banana, one toast;
- Lunch - 100-150 g of tuna, 8 salted crackers;
- Dinner - 1/2 banana, half a glass of carrot juice, 100-150 g of boiled broccoli, 50-60 g of ice cream, 2 pieces of lean beef.
Day 3 of the 3 Day Weight Loss Diet (924 calories) includes:
- Breakfast - black tea or coffee, 5 salted crackers, 30 g of Cheddar cheese, one apple;
- Lunch - black tea or coffee, one boiled egg, one toast;
- Dinner - 100-120 g each melon, tuna, boiled cauliflower, a glass of carrot juice and 50-60 g ice cream.
According to many nutritionists, this 3-day diet is not useful and it is much more effective to reconsider your habits that caused excess weight than to follow low-calorie diets. However, in cases where it is necessary to lose 2-3 kg in a short time, this 3-day diet, according to reviews, is quite effective.
In accordance with the basic principles, in order to lose weight, a diet for 3 days must be followed to the smallest detail, however, if necessary, some ingredients in the diet can be changed. So, tuna can be replaced with cottage cheese, grapefruit - orange, broccoli - cauliflower, ice cream - yogurt, carrots - beets, meat and eggs - tofu, cracker - toast, peanut butter - almond.
The 3-day diet can be followed once a week if you have a full and balanced diet for the next four days a week.
The greatest danger of regaining lost weight is the first three days after the diet. Therefore, in order for the efforts not to be wasted and the weight did not return, the diet should be restrained and balanced.
The secret of the 3-day diet is believed to be a unique metabolic response that allows you to burn excess fat, detoxify your body and lower cholesterol. However, nutritionists tend to assume that the main reason for weight loss is its low calorie content.
How to reduce appetite during the 3-day express diet
Since the 3-day diet is low in calories, during its observance, the constant feeling of hunger accompanying it, which has not only physical, but also psychological reasons, causes great difficulties. To make it easier and faster to lose weight on a diet in 3 days, you can use several tips so that this process is not so painful:
- According to the observations of not only those who follow a diet, but also many naturopathic doctors, the feeling of thirst and hunger is not so easy to distinguish. Clean water can help control hunger during a 3-day diet if you drink enough throughout the day, especially some time before meals. In addition, many studies show that when the correct water balance is observed, losing weight on a 3-day diet is more intense. The daily dose of water should be at least 2 liters, while water with fresh lemon or lime juice is especially useful for weight loss;
- According to many studies, lack of sleep due to psychological reasons is often compensated by excess food. In addition, during some sleep phases, which usually occur between six and eight hours, calories are burned more intensively. Therefore, it is most effective to combine weight loss on a 3-day diet with a full eight-hour sleep;
- Excess weight is often the result of the habit of eating very quickly, without chewing food thoroughly. During the 3 days weight loss diet, it is recommended to take time to enjoy each bite of food, chewing it for a long time and intensively. According to many studies, the feeling of fullness usually does not occur until after 20 minutes from the moment you start eating. Therefore, to alleviate hunger symptoms, it is recommended to eat at least this time.
Exercises for weight loss on a diet 3 days
The low calorie content on which this diet is based usually does not contribute to increased energy levels. Therefore, during express weight loss in 3 days, minor physical activity is encouraged.
According to some studies in the UK, aerobic exercise during this period is preferable to any strength training that requires a lot of muscle tension. The most useful for express weight loss in 3 days are walking, swimming, jogging, aerobic dancing, as well as cycling and skiing.
In cases where such fasting days are held once a week, then on days of high-grade nutrition, you can engage in intense training, which will help to consolidate the result obtained during weight loss on a diet in 3 days.
Precautions for express weight loss in 3 days
According to reviews, it is quite difficult to follow a diet for 3 days, since during this time it is accompanied by a feeling of hunger. If you experience severe headaches and dizziness, it is recommended to interrupt the diet. This is especially true in situations where physical and mental stress is required while dieting.
On the first day after the end of the diet for 3 days, you should limit the consumption of foods rich in carbohydrates, while you can eat large amounts of vegetables and meat.
Also, during a 3-day diet, according to reviews, there is often a psychological longing for familiar food, most often for sweet pastries. Therefore, especially on the first day after the end of the diet, you should be careful and try not to gain the extra pounds lost with difficulty again. Of course, if you cannot immediately overcome your taste habits, then you need to try to eat carbohydrate and fatty foods in small portions, alternating with vegetables and fruits.
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