Diet Plan For 3 days To Lose Weight


Diet plan for 3 days to lose weight is very easy to be followed. The diet would help you lose 3-5 kg in 3 days without exercise and without any side effect. Please have proper meal at regular time, eat less quantity and avoid junk food as much as possible. This diet is not one of those fad diets, it’s just a good old fashion low calories diet with some nutritional advice.

How the 3-Day Diet Plan Works

 The 3-day diet works by restricting the calorie consumption to less than 1200 per day for three days a week. You will go back to normal diet for the rest of the four days of the week without exceeding a limit of consuming 500 calories extra. For example, if you have 1000 calories on the diet days, you will not consume more than 1500 calories per day on non-diet days. This varied calorie intake will prevent your body’s metabolism from plateauing and help you burn the calories and lose weight quickly. Always follow the 3-day diet plan for two weeks and then take a break for one week before resuming this diet plan. Let’s find out what you should eat for three days of your very low-calorie diet plan.

The 3-Day Diet Plan

Day 1 ( 1200 calories)

MealsWhat To Eat
Early Morning (7:45 – 8:30 a.m)1 cup fenugreek seeds soaked water
Breakfast (9:15-9:45 a.m)Options:Oatmeal (40 g oats + 150 ml low fat milk+ 15 g nuts mixture + any fruit of choice 1 serving)2 egg whites + 1 multigrain toast + 1 fresh whole fruit/ Fruit juice with pulp (No sweetener)
Lunch (12:00 – 12:30 p.m)Options:Grilled fish in asparagus and tomato sauceTuna/vegetable sandwich (Use whole wheat or multigrain bread)
Evening Snack (4:00 p.m)Options:Bowl of fruits½ cup baby carrots
Dinner (7:00 – 7:30 p.m)Options:Garlic bread (1pc) and chicken stewed in Italian herbsSmoked turkey cakes and 1 pita bread with lots of sliced cucumber, tomato, and onion.
Why This Works

Fenugreek soaked water helps to boost your metabolism. Oats are a good source of fiber. This can help prevent fat absorption and mobilize fat. Eggs are an excellent source of protein , and multigrain bread is high in fiber content. Fresh fruit juice is rich in fiber, and fruit sugar will keep your hunger pangs at bay for longer. Have a delicious but light lunch rich in protein, fiber, and complex carbs. Choose grilled fish or a sandwich to satiate your taste buds. Have a substantial portion of complex carbs and fiber in the form of fruits or crunchy vegetables for a healthy evening snack. Spice up your dinner by having garlic bread (multigrain) and chicken stew, which is rich in protein and other nutrients. If you do not want to have chicken, opt for turkey, also a rich source of protein Have cucumber, tomato, and onion to balance your high-protein meal with complex carbs and dietary fiber.


Fenugreek seeds – Fennel seeds
Oatmeal – Quinoa
Scrambled eggs – Boiled eggs
Multigrain bread – wheat or gluten-free bread
Fresh fruit juice – 1/2 cup fruit
Grilled fish – Baked or smoked fish
Asparagus – Spinach
Tomato – Finely diced cucumber
Tuna sandwich – Chicken sandwich
Vegetable sandwich – mushroom sandwich
Fruits – 1 cup fresh fruit juice
Baby carrots – 1 cup large cubes of cucumber
Garlic bread – Wheat flatbread
Chicken stew – Grilled chicken with glaze
Smoked turkey – Smoked salmon or crab
Pita bread – multigrain bread or flatbread
Cucumber – Carrot
Tomato – Red bell pepper
Onion – Chive

How You Will Feel By The End Of Day 1

Day 1 would be tough. You will feel hungry and crave junk food. But what you will gain by not munching on junk is greater and more important to you right now. Control your hunger pangs by drinking water or green tea.

Day 2 (1000 calories)

MealsWhat To Eat
Early Morning (7:45 – 8:30 a.m)1 glass warm water with the juice of half a lime
Breakfast (9:15-9:45 a.m)Options:Quinoa + 1 cup green teaEgg frittata + 1 cup green tea
Lunch (12:00 – 12:30 p.m)Options:Sauteed green beans, peas, carrots, and mushroom + ½ cup fat-free yogurtGrilled chicken breast (2 oz) with broccoli, spinach, and carrots + 1 cup low-fat buttermilk
Evening Snack (4:00 p.m)1 cup black coffee
Dinner (7:00 – 7:30 p.m)Options:Chicken/ vegetable soup + ½ cup low-fat vanilla ice creamBoiled chickpeas salad + ½ cup low-fat vanilla ice cream
Why This Works

Lime juice flushes out toxins. Quinoa or egg frittata with a cup of green tea will help keep you full and suppress your appetite. Have a nutritious and delicious lunch with sauteed veggies and mushroom or grilled chicken and veggies. Yogurt will ensure better digestion, which, in turn, will lead to better metabolism. Anecdotal evidence suggests that coffee is a great appetite suppressant. It also improves alertness and concentration. Have a delicious dinner loaded with protein sources such as chicken or boiled chickpeas. Half a cup of vanilla ice cream will appease your taste buds.


Lime – Lemon or apple cider vinegar
Quinoa – Oats
Egg frittata – Spanish omelet or boiled eggs
Green tea – Oolong tea or black coffee
Green beans – Asparagus
Peas – Endive
Carrot – Yellow bell pepper
Mushroom – Baby corn
Fat-free yogurt – 1 cup fresh ginger, fennel seed, and lime juice
Chicken breast – Salmon / mushroom
Broccoli – Cauliflower
Spinach – Celery
Carrots – Tomato
Buttermilk – 1 cup watermelon juice
Black coffee – green tea or oolong tea
Chicken / Vegetable soup – Lentil / mushroom soup
Boiled chickpea salad – Bengal gram salad or chicken salad
Vanilla ice cream – Frozen yogurt

How You Will Feel By The End Of Day 2

By the end of day 2, you will be surprised to find out that you survived two days without munching on junk food! This will keep your spirits high, and you will be ready for day 3 more than ever.

Day 3 (800 calories)

MealsWhat To Eat
Early Morning (7:45 – 8:30 a.m)1 cup water with 1 teaspoon apple cider vinegar
Breakfast (9:15-9:45 a.m)Options:2 boiled egg whites + 1 cup musk melon and pomegranate smoothie½ cup vegetable semolina (20 g) + ½ cup fat-free milk
Lunch (12:00 – 12:30 p.m)Options:Chicken salad with fat-free yogurt, olive oil, salt, and pepper dressingGrilled tuna with collard greens and cherry tomatoes
Evening Snack (4:00 p.m)1 cup green tea
Dinner (7:00 – 7:30 p.m)Options:Oven baked chicken stuffed bell pepperChicken or mushroom soup with Asian herbs and seasoning
Why This Works

Apple cider vinegar helps in weight loss. Have a large protein-rich breakfast to feed your brain and muscles so that you can stay active. If you want to have salad for lunch, opt for a low-fat dressing. Grilled tuna will keep your taste buds alive and provide your body with an extra dose of protein. Green tea is best for losing weight and suppressing appetite. Make your boring dinner interesting by adding Mexican or Asian touch while keeping it nutritious and simple. This will help you stay nourished throughout the day while maintaining the calorie count.

The 3-Day Diet

photo of peanut butter and bananas on toast

Many dieters are lured by the promise of quick weight loss, but are likely to be disappointed by the promise that you will lose 10 pounds in three days. And nutritionists say there are plenty of health drawbacks to the 3-Day Diet as well.

The 3-Day Diet is a fad diet that, like the Cabbage Soup diet, has been passed along by word-of-mouth for years. The origin of the 3-Day Diet is not really known, says Cheryl Williams, RD, a nutritionist at the Emory Heart and Vascular Center in Atlanta, Ga. “[It] might date back to the 1980s.” What is certain? “There is no scientific research behind the diet, which is a very low-calorie diet — only around 1,000 calories a day.”

The 3-Day Diet: How Does It Work?

The 3-Day Diet is a quick weight-loss diet that promises to help people lose 10 pounds in three days. “You follow a specific food plan for three days, then wait four to five days before starting again,” says Marisa Moore, RD, LD, a spokesperson for the American Dietetic Association. Supposedly, people can follow the low-calorie diet as often as they want.

The 3-Day Diet details three days of low-calorie diet menus for breakfast, lunch, and dinner. “You’re supposed to be eating specific foods and the portions are controlled,” says Williams. Besides being severely low in calories, the diet is also low in carbohydrates and other nutrients. “As with most fad diet plans, there is a calorie restriction,” says Moore.

The 3-Day Diet: Sample Diet

The first day’s meals consist of:


Black coffee, tea, or water

Half grapefruit

Toast, 1 slice

Peanut butter, 1 tablespoon


Canned tuna, ½ cup

Toast, 1 slice

Black coffee, tea, or water


2 frankfurters

Carrots, ½ cup

Broccoli, 1 cup

Vanilla ice cream, ½ cup

Black coffee, tea, or water

The 3-Day Diet: Pros and Cons

Moore and Williams found few benefits in the 3-Day Diet. “Compared to other fad diets, this one does include some fruits and vegetables, but I’m leery about saying there is any positive to this diet,” says Moore. “Relatively speaking, at least this diet doesn’t lead to high fat and high sugar intake, but I still wouldn’t recommend it.” The list of cons is long:

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The 3-Day Diet leads to the wrong kind of weight loss. “You’re going to lose weight on this plan, but what kind of weight are you losing?,” says Williams. “When you restrict calories, the body compensates by slowing down metabolism and going into starvation mode, losing lean muscle and conserving fat. Then, when you eat normally again, the body reacts by continuing to store the calories as fat as a form of protection because it doesn’t know when the starvation might happen again.”

You’re likely to be hungry, cranky, and constipated. Most people need 25 to 30 grams of fiber a day, says Williams. Under the 3-Day Diet plan, however, people only get about 2 to 5 grams at breakfast and lunch and a little more than that at dinner. “The lack of fiber, combined with the plan not providing enough water, can lead to constipation,” says Williams.

There is a lack of science. There is no research behind the recommendations in the 3-Day Diet. “There is no scientific basis for the foods that are chosen,” says Moore.

skimps on nutrients. “It’s a restrictive plan that’s lacking a variety of nutrients,” says Moore.

Short- and Long-Term Effects

In the short term, you will achieve quick weight loss under the 3-Day Diet. “It’s fairly easy for people to lose weight — you can do that when you just urinate, but you want long-term, sustainable weight management,” says Williams.

The 3-Day Diet lacks any sort of long-term tools. “It doesn’t teach lifelong lifestyle changes such as eating habits, behavioral changes, or exercise,” says Moore. “With any healthy eating plan, physical activity and mental wellness should be included.”

More problematic, the 3-Day Diet actually encourages a disordered eating pattern and a yo-yo dieting effect. “It sets you up to eat more on the off days,” says Moore. “It’s a recipe for the vicious cycle of yo-yo dieting.”

Can you really lose 10 pounds in 3 days on the 3-day military diet?

The 3-day military diet meal plan promises that you can lose up to 10 pounds in three days. On day 1 of the 3-day military diet meal plan you consume around 1,400 calories, on day 2 around 1,200 calories, and on day 3 around 1,000 calories, although realistically, most of that weight is likely due to fluid loss and not the desired fat loss. Additionally, to achieve the proposed loss, exercise is only suggested but not required in the 3-day military diet meal plan — a key factor in sustained and successful weight loss plans.

A diet plan that restricts your caloric intake to eating less than 1,000 calories each day has the potential to lower metabolism so when you resume a normal diet you gain the weight back even faster.

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