3-Day Diet Plan: Everything You Need to Know

You can apply our 3-day diet list to lose weight fast. Do you want to lose weight quickly or start losing weight immediately? Are you bothered by your excess weight? Then the best way to lose weight is to follow a very low-calorie diet for three days every two weeks. You don’t need to fast or starve during this 3-day diet. You will eat nutritious food, but you will cut down on unnecessary calories. You will also exercise on non-diet days to help you activate fat and maintain a firm body.

But beware, follow this diet plan to avoid health problems. not following continuously for more than two weeks recommended. In this article, I will write a 3-day diet plan, foods to eat and avoid, non-diet days exercise plan and much more.

How Does the 3-Day Diet Plan Work?

3 gunluk diyet nasil yapilir1200 calorie diet list

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

3-Day Diet Plan List

Day 1 (1200 calories)

3 gunluk diyet listesi hizli kilo verme3 day diet plan list

Early Morning (07:45 – 8:30)

  • 1 cup of fenugreek seed tea

Breakfast (9:15 – 9:45)

Options:

  • Oatmeal (40 g oats + 150 ml low-fat milk + 15 g nut mix + any fruit of choice 1 serving)
  • 2 egg whites + 1 whole grain bread + 1 fresh whole fruit / fiber juice (No sweeteners)

Lunch (12:00 – 12:30)

Options:

  • Grilled fish with asparagus and tomato sauce
  • Tuna / veggie sandwich (Use wholemeal or wholegrain bread)

Evening Snack (16:00)

Options:

  • a bowl of fruit
  • ½ cup small carrots

Dinner (7:00 – 19:30)

Options:

  • Garlic bread cereal (1 pc) and chicken stew
  • 1 slice of whole wheat diet bread with smoked turkey slices or stew and sliced ​​cucumber, tomato and onion.

Why It Works

Fenugreek tea helps speed up your metabolism and prevents constipation. Oats are full of fiber, which helps inhibit fat absorption and activates fat. Eggs are an excellent source of protein, and multigrain bread is high in fiber. Fresh juice is rich in fiber and fruit sugar will keep your hunger pangs at bay longer. Have a delicious but light lunch rich in protein, fiber and complex carbohydrates. Choose grilled fish or sandwiches to satisfy your taste buds. Get a substantial amount of complex carbohydrates and fiber in the form of fruit or crunchy vegetables for a healthy evening snack. Spice up your meal with garlic bread (grain) and chicken stew rich in protein and other nutrients. If you don’t want to eat chicken, choose turkey, which is a rich source of protein.

Day 1 substitute foods

  • Fenugreek seeds – Fennel seeds
  • Oatmeal – Quinoa
  • Scrambled egg – Boiled egg
  • Multigrain bread – wheat or gluten free bread
  • Fresh juice – 1/2 cup fruit
  • Grilled fish – Baked or smoked fish
  • Asparagus – Spinach
  • Tomatoes – Finely chopped cucumber
  • Tuna sandwich – Chicken sandwich
  • Veggie Sandwich – Mushroom Sandwich
  • Fruits – 1 cup of fresh juice
  • Small carrot – 1 cup large cubed cucumber
  • Garlic bread – Wheat bread
  • Chicken stew – grilled chicken
  • Smoked Turkey – Smoked Salmon
  • Pita – multigrain bread
  • Cucumber – Carrot
  • Tomatoes – Red bell pepper
  • Onion – Chives

1. How will you feel at the end of the day?

Day 1 is tough. You will feel hungry and crave junk food. But what you gain by not breaking the rules is bigger and more important to you right now. Take away your hunger pangs with water or green teaCheck in.

Day 2 (1000 calories)

3 gunluk diyet menusu

Early Morning (07:45 – 8:30)

  • Mix half a lime juice with 1 glass of warm water and drink it.

Breakfast (9:15 – 9:45)

Options:

  • Quinoa + 1 cup of green tea
  • Egg omelet + 1 cup of green tea

Lunch (12:00 – 12:30)

Options:

  • Sauteed green beans, peas, carrots and mushrooms + ½ cup nonfat yogurt
  • Grilled chicken breast (60 gr.) with broccoli, spinach and carrots + 1 glass of low-fat buttermilk

Evening Snack (16:00)

  • 1 cup of black coffee

Dinner (7:00 – 19:30)

Options:

  • Chicken/vegetable soup + ½ cup low-fat vanilla ice cream
  • Boiled chickpea salad + ½ cup low-fat vanilla ice cream

Why It Works

Lemon juice works by helping to activate oil and flush out toxins. A cup of green tea and quinoa or egg omelet will help you stay full and suppress your appetite. Have a nutritious and delicious lunch with sautéed vegetables and mushrooms or grilled chicken and vegetables. Low-fat yogurt or buttermilk promotes better digestion, which in turn leads to better metabolism. Black coffee is a great appetite suppressant and also increases alertness and concentration. Have a delicious dinner packed with protein sources like chicken or boiled chickpeas. Half a cup of vanilla ice cream will satisfy your taste buds.

2nd day substitute foods

  • Lime – Lemon or apple cider vinegar
  • Quinoa – Oats
  • Egg omelette – boiled egg
  • Green tea – Oolong tea or coffee
  • Green beans – Asparagus
  • Peas – Endive
  • Carrot – Yellow bell pepper
  • Mushroom – corn
  • Fat-free yogurt – 1 cup fresh ginger, fennel seeds, and lemon juice
  • Chicken breast – Salmon / mushroom
  • Broccoli – Cauliflower
  • Spinach – Celery
  • Carrot – Tomato
  • Ayran – 1 glass of watermelon juice
  • Coffee – green tea or oolong tea
  • Chicken / Vegetable Soup – Lentil / Mushroom Soup
  • Boiled chickpea salad – salad or chicken salad
  • Vanilla ice cream – Frozen yogurt

How will you feel at the end of the day?

At the end of day 2, you’ll be surprised to learn that you survived two days without eating junk food! This will keep your spirits high and you will be more ready for day 3 than ever before.

Day 3 (800 calories)

3 gunde 10 kilo verdiren diyet listesi

Early Morning (07:45 – 8:30)

  • 1 cup of water with 1 teaspoon of apple cider vinegar

Breakfast (9:15 – 9:45)

Options:

  • 2 boiled egg whites + 1 cup melon and pomegranate smoothie
  • ½ cup of vegetable semolina (20 g) + ½ cup of skim milk

Lunch (12:00 – 12:30)

Options:

  • Chicken salad with nonfat yogurt, olive oil, salt and pepper dressing
  • Grilled tuna with kale and tomatoes

Evening Snack (16:00)

  • 1 cup of green tea

Dinner (7:00 – 19:30)

Options:

  • Baked chicken and bell pepper
  • Chicken or mushroom soup

Why It Works

Apple cider vinegar aids weight loss and regulates blood pressure. Eat a protein-rich breakfast to fuel your brain and muscles so you can stay active. If you want to have a 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 weight loss and suppressing appetite.

Day 3 substitute foods

  • Apple cider vinegar – Lemon juice
  • Boiled egg white – Egg white omelet
  • Melon watermelon
  • Pomegranate – Cherry
  • Semolina – Quinoa
  • Milk – Soy milk
  • Chicken Salad – Tuna or Vegetable Salad
  • Yogurt – sour cream
  • Olive oil – Linseed oil
  • Tomatoes – summer squash
  • Green tea – Oolong tea or coffee
  • Chicken – Mushrooms or chickpeas
  • Bell Pepper – Zucchini
  • Chicken or mushroom soup – Grilled vegetables or vegetable soup

How will you feel at the end of the day?

At the end of the 3rd day, you can throw a lot of money. This means you will look slimmer and feel less bloated. Your body will be ready to mobilize fat, and that’s exactly what exercising will help you achieve. So, even if you’ve lost water weight, you need to exercise on non-diet days to really lose fat. Here are 4-7. A workout plan for the days.

Exercise Plan for Non-Diet Days (Day 4 – Day 7)

3 gunluk diyet programi egzersiz plani3 day diet plan exercise program
  • Warm-up (10 min) Move your head sideways 10 times.
  • Move your head up and down 10 times as if you were nodding.
  • Neck rotations (clockwise and counterclockwise) – 1 set of 10 reps
  • Shoulder rotations (clockwise and counterclockwise) – 1 set of 10 reps
  • Full arm rotation (clockwise and counterclockwise) – 1 set of 10 reps
  • Wrist rotation (clockwise and counterclockwise) – 1 set of 10 reps
  • Lumbar rotation (clockwise and counterclockwise) – 1 set of 10 reps
  • Wrist rotation (clockwise and counterclockwise) – 1 set of 10 reps
  • Standing side exercises (left and right) – 1 set of 10 reps
3 gunluk diyet plani egzersizleridiet and exercise plan

Be sure not to exercise rigorously from Day 1 to Day 3 (diet days), as you will be following a very low calorie diet and your body may not have the necessary energy. However, you can do light stretching exercises on your diet days.

7. How will you feel at the end of the day?

You will be both surprised and excited about your progress. The first 3 days of the diet will help you lose weight by getting rid of edema, and the last 4 days of the week will help you to activate the fat. This will help you lose weight faster and more effectively. You will look slimmer and exercising regularly will help you stay active and focused. It will also improve memory and reflex and remove all negative thoughts from your mind.

Should You Repeat the 3-Day Diet?

Yes, you can start the 3-day diet again in the second week. The second week may not sound hard enough, but you should stick to the diet plan for the best results. Do not apply without consulting your dietitian!

Should You Continue the 3-Day Diet Beyond the Second Week?

No. This diet plan may work for you, but it is recommended that you do not continue this diet after the second week. You can follow a low-calorie diet and exercise to prevent your body from regaining weight. After taking a break for a week, you can follow the 3-day diet plan. You should also talk to your dietitian or doctor before you decide to go on this diet indefinitely. Eating less and suppressing your appetite is not easy anymore. We’ve got some tricks on how to suppress appetite, and here’s what we recommend doing when you’re on the 3-day diet plan.

How Can You Reduce Your Appetite?

The feeling of hunger is a phenomenon that is part of almost every diet due to the restrictions placed on certain foods. Therefore, reducing appetite makes dieting relatively easy to follow. A limited amount of food is consumed during the 3-day diet so these tips can be followed to reduce appetite and trigger weight loss.

  • Drinking water: Drinking water throughout the day will greatly satisfy your hunger. In addition, studies have proven that water consumption accelerates the rate of calorie burning. Moreover, drinking lime/lime juice is particularly beneficial for weight loss. For better results, at least 8 glasses of fluid every day is recommended.
  • Getting enough sleep: Those who don’t get enough sleep tend to feel more hungry and therefore have a greater appetite. This is because body hormones go in a direction that leads to weight gain. Therefore, the importance of sleep cannot be underestimated.
  • For Green Tea: Green tea helps suppress appetite and the best time to consume is 30 minutes before a meal. Since green tea has zero calories, you can consume it between meals. But be careful not to drink more than 3 cups of green tea a day.

3-Day Diet Benefits

3 gunde 10 kilo verme zayiflamaDiet to lose 10 kilos in 3 days
  1. It is effective when it comes to rapid weight loss (about 10 kilos in 3 days).
  2. Food such as coffee, tuna and vegetables is inexpensive as it is convenient.
  3. It is simple and easy to follow as the ingredients are readily available and the meals are simple and can be prepared quickly.
  4. It leads to several cardiovascular benefits, including weight loss, lowering of blood pressure and lowering of bad LDL cholesterol.
  5. This diet has no side effects. However, those with health problems should consult their doctor before following.

All in all, the 3-day diet plan seems like an ideal way to lose weight. But it also helps to know the disadvantages before you start.

3-Day Diet Losses

  1. The 3-day diet is considered a temporary diet. Although effective for weight loss, most of it is lean muscle mass or water weight is quickly regained once you start eating normally.
  2. This diet can cause an electrolyte imbalance, which disrupts the normal heart rhythm, leading to massive water weight loss and muscle cramps. This upsets the balance of certain minerals, such as potassium, in your body, which can affect the function of your heart with fatal consequences.
  3. Although weight loss can lead to cardiovascular benefits, sustained weight gain and loss can stress the heart.
  4. Following this diet regularly can cause nutrient deficiencies, long-term weight gain, weakened immune system and heart problems. It is low in iron and calcium. Iron deficiency can cause anemia, and calcium deficiency can weaken bones.
  5. This diet diabeticspotentially dangerous for
  6. This diet is not suitable for children and teenagers because a growing child needs adequate calories and nutrition for development, and this diet lacks both. What’s more, it can potentially cause eating disorders.

So the 3 day diet plan is not for those looking for a long term weight loss diet plan. However, for a special occasion, you can follow the 3-day diet plan to lose weight quickly and effectively. Follow the diet chart and exercise plan, you can see the results in the first week. Get started today and get ready to surprise everyone!

Attention:Do not follow this diet without consulting your doctor!

Conclusion

The 3 day diet plan is not for those looking for a long term weight loss diet plan. Calorie counting and portion control are the golden rules of staying fit and healthy without sacrificing nutrients. Eat slowly, chew well, add good bioavailable protein to your diet, and drink water to keep your metabolism at its best.

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