How To Get Started With The 3 Day Diet Plan?

3 day diet image

The 3 day diet plan which is also known as the Military diet is a very popular crash diet. It is claimed that users can lose up to 10 pounds in a week by following this diet. It is a very popular diet for those who want to lose weight fast.

It is a low-calorie diet. In fact, the number of calories recommended in this diet plan is even less than the minimum recommended amount by medical community. However, the low number of calories is restricted only to the first three days and over the next four days, one can consume a healthy amount of calories.

It is not essentially a three day diet as the total diet plan covers a period of seven days with the first three days dedicated to extremely low-calorie diet followed by a four days of more calories but still less than the average number of calories required by the body.

It is not easy to follow and requires a lot of determination. It has been found to be highly effective by users but it is important to keep in mind that it is a short-term diet plan which means that the weight loss is often not permanent and it is meant only for short-term weight loss.

Meal Plans

Here is a list of the recommended meals in this diet plan.

Day One

The breakfast consists of black coffee or tea along with one slice toast with one tablespoon peanut butter. You may also include half a grapefruit or grapefruit juice. Total number of calories consumed is around 220.

The lunch consists of half cup of tuna, one slice toast and black coffee or tea. The number of calories in lunch is around 180.

The dinner consists of 1 cup of green beans, one medium apple, 1cup of carrots, 1 cup of vanilla ice cream, black tea or coffee and 3 oz of any kind of lean meat. The total number of calories consumed is around 470.

Overall, the total number of calories consumed on day one of this diet is around 900.

Day Two

The breakfast consists of one egg, one slice toast and one banana along with black tea of coffee. The total number of calories is around 270.

The lunch consists of saltine crackers, one cup of cottage cheese and black coffee or tea. The total number of calories consumed is around 270.

Similar to day one, dinner is the main meal on day two. The dinner consists of one banana, half a cup of carrots, 2 hot dogs or beef franks, 1 cup cabbage or broccoli, half cup of vanilla ice cream and black coffee or tea. The total number of calories consumed during dinner is around 600.

The total number of calories consumed on day two is around 1150.

Day Three

The breakfast consists of one slice of cheddar cheese, one small apple, 5 regular saltine crackers and black tea or coffee. The total number of calories consumed is around 220.

The lunch on day three consists of one slice toast, one hard-boiled egg and black tea or coffee. The total number of calories consumed is around 160.

The dinner on day three consists of one cup tuna, one cup of cauliflower, 1 cup carrots, 1 cup of melon, half a cup of vanilla ice cream and black tea or coffee. The total number of calories consumed is around 470.

The total number of calories consumed on day three is around 860.

In addition to the above meal plans, users can also add some other things such as lemon pepper seasoning, cooking spray, mustard, a dash of salt or pepper, lemon as well as sugar-free gum and mints to their meals.

Day Four to Seven

You are free to eat anything you like on day 4 to 7 but it is important to limit your calorie intake to a maximum of 1500 cal a day.

In addition to the above listed food, users are also recommended to drink lots of plain water to flush out toxins, enhance fat loss and feel fuller. It is important to avoid diet sodas as well as artificially sweetened beverages as these can interfere with fat loss even if they are labeled calorie free.

Substitutions

Some people also like to make substitutions. Keep in mind that the overall goal of this diet is to consume fewer calories which means that you can replace the recommended food with another food with similar number of calories.

For instance, you can replace a banana with kiwi fruit, a cup of papaya or two apricots. Similarly, a toast can be replaced by half cup protein shake or half cup of whole grain cereal or half of a protein bar. Similarly, half a cup of lentils or beans has same calories as one hotdog. If you do not like tuna, you can replace it with the whole almonds, 2 ounces of cooked chicken or same amount of cottage cheese or tofu.

Safety Concerns

It is important to mention here that any diet that recommends less than 1000 cal a day can be dangerous. Therefore, it is important that you follow this diet only for a maximum of three days. If you continue this diet for more than three days, it can be dangerous for your health.

Benefits of 3 Day Diet

One of the biggest benefits of this diet plan is that it allows users to lose weight at a rapid pace. Another advantage of this diet plan is that it is extremely simple and easy to follow, especially when compared to various other highly complicated diet plans.

The meals recommended in this diet plan are easy to prepare and easily available everywhere. This diet plan has been in existence since 1985 and over the years, hundreds of thousands of people have benefited from this plan for short-term weight loss.

Overall, this diet plan works and has been successfully followed by many people. However, it is important to follow this diet plan in its entirety and only for three days. Do not forget that following this diet plan for a longer period of time can be extremely dangerous for your health.