The 3 Day Diet is a diet plan for people who are looking to lose up to 10 pounds in just 3 days. It claims to be chemically and enzyme balanced, and it offers low calories for each day.
While on this diet you’re limited to just certain foods, and you have to make sure you have an understanding of portion sizes, since you’re limited to a few foods. The official website outlines the benefits of suing this strategy:
The 3 Day Diet is what’s known as a crash diet, which means it lasts a short time and promises major results. There’s a lot of websites online that detail how this diet work, as well as the expected results.
However, there’s just one official website which is the originator of this diet. They even offer a free download of their diet plan, which was once only sold by them.
The kinds of foods allowed depend on the day you’re on. The following foods are only allowed during these phases:
Day One: For breakfast you get a black coffee or water, a slice of toast with a tablespoon of peanut butter, and half a grapefruit.
Lunch is a half a cup of tuna, a slice of toast, and a cup of black coffee unsweetened. You can also substitute coffee with tea or water, which must also be unsweetened.
Dinner equals 3 ounces of any kind of met, a cup of green beans, half a banana, one small apple, an a full cup of vanilla ice cream.
Day Two: Breakfast begins with an egg, slice of toast and half a banana. Also to drink you get a cup of coffee or tea.
A cup of cottage cheese is allowed as well as saltine crackers for lunch and one hard boiled egg.
Dinner is 2 hot dogs, one cup of broccoli, half a cup of carrots, half a banana and half a cup of vanilla ice cream.
Day Three: Breakfast allows 5 saltine crackers, 1 slice of cheddar cheese, a small apple, and a cup of coffee or tea.
Lunch is just one hardboiled egg and a slice of toast.
Dinner ends with a cup of vanilla ice cream, a cup of tuna, and half a banana.
You aren’t allowed to make any substitutions, so this diet would not be ideal for vegetarians or vegans. You can also repeat this diet after a 4 day break for as long as you want.
The diet clearly outlines what is allowed as well as in what portions. So you do have to meal prep and make sure to have proper measuring cups to ensure you’re not overeating.
They also allow for common treats such as vanilla ice cream every day. This is rare for any diet, though they fail to mention why they allow this food, which is often seen as being unhealthy.
The basic plan is to eat foods that are often found in many grocery stores. You’ll routinely drink either coffee or water, as well as foods like vanilla ice cream, hot dogs, toast, hardboiled eggs, and tuna.
However, it’s never explained exactly how you can lose weight on this diet using these foods. It’s easy to see that you’re getting around 1,000 calories a day, but no explanation is given as to why these foods are optimal.
There’s hardly any vegetables allowed, and you have to eat foods like vanilla ice cream and hot dogs, which are known to be fattening and not nutritionally balanced. This is why the official website mentions:
“Neither the staff nor management of 3 Day Diet s are experienced, licensed or knowledgeable to judge or recommend the validity or safety of this diet”
“We do not necessarily endorse this diet and recommend. To consult a physician or licensed medical practitioner.
“Use at your own risk”
Web MD mentions that:
“losing 10 pounds in 3 days is both unlikely and unhealthy”
This diet plan has not been proven to be safe or effective. It’s unknown why they would ever make these kinds of food restrictions. It’s likely they mention these kinds of foods since they’re cheap and people often like eating them.
However, there’s not enough nutrition here to provide you with adequate vitamins and minerals.
The breakdown of calories is as follows:
Since the average standard advised calorie intake per day is around 2,000 calories a day, it’s likely you would lose some weight.
The grand total for thee 3 days is 2,878 calories. Which if you subtract 6,000 calories which what would be advised 4 day standard, this means you miss out on 3,122 calories.
This means it’s almost the equal of not eating food for about a day and a half, assuming the same 2,000 calories daily intake. This is a significant amount, which can cause hunger if the foods aren’t high enough in fiber or protein.
Web MD confirms the truth about this diet and they mention that the:
“balanced nutrient is lacking”
“would not be appropriate for people with certain medical conditions”
“you may not be getting enough vitamins, minerals, and fiber while on the diet”
By restricting yourself to just these foods, it can be very hard to stick with it.
Also, the makers fail to provide any sort of proof to show this diet is either safe or effective. Much like other crash diets, there’s not much to support its use.
This diet is unlikely to be a useful strategy for long term benefits. You’re severely limited of important nutrients that vegetables would provide.
By eating a steady diet of unbalanced foods you can potentially cause issues. Limiting calories alone is not a successful approach to weight loss. You have to make sure you get a balanced meal, as it can help the body function properly.
Web MD ends their discussion of this diet by saying:
“Nor does it teach you how to make changes in your diet that will allow for a lifetime of healthy eating”
There’s not enough support to ensure you’ll safely lose weight.
Limiting calories as much as this diet requires will likely lead to some weight loss. The main issue of course is whether or not this will last. There’s a lack of proof provided to show whether or not you can actually lose weight.
The makers of this diet confirm they have no background in health, and they’re not actually certified to make any dietary recommendations. No information if provided to support this diet. They also fail to mention that this diet does not have adequate levels of the daily needed vitamins and minerals.
Though you might lose weight with this low amount of calories, it’s unlikely to be long lasting. This is likely why the diet only lasts 3 days; it’s not well rounded enough to be a lasting solution.
Much better options that are nutritionally balanced are available.
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