Everything You Need To Know. The 3 Day Diet Plan: Everything You Need To Know. Charushila Biswas. May 5, 2. 01. 7Do you want to lose weight quickly for an upcoming event or to jump start your weight loss? Are you uncomfortable with your excess weight? Then the best way to lose weight is to follow a very low- calorie diet for three days every two weeks. ![]() During this 3- day diet, you do not have to go on a fast or starve yourself. You will eat nutritious foods but cut back on the unnecessary calories. You will also exercise on the non- diet days to help you mobilize the fat and get a toned body. But mind you, to avoid health issues it is advisable not to follow this diet plan continuously for more than two weeks. In this article, I will discuss the 3- day diet plan, foods to eat and avoid, non- diet days exercise plan, and much more. So hang in there and let me show you the easiest way to lose weight. Shall we begin? How the 3- Day Diet Plan Works. Image: Shutterstock. The 3- day diet works by restricting the calorie consumption to less than 1. You will go back to normal diet for the rest of the four days of the week without exceeding a limit of consuming 5. For example, if you have 1. 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. Oats are full of fiber, which helps prevent fat absorption and helps to 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 vegetable 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. Here is a sample diet menu for 2000 calories with six small meals a day. Looking for weight-loss tips and recipes? Try EatingWell's 7-day diet meal plan to lose weight. This 1,200-calorie meal plan takes the guesswork out of dieting. Learn everything there's to know about the 800 calories diet. Does the 800 calories diet work? Official HCG Diet Plan. Lose weight with the official hcg diet plan and drops. ![]() ![]() 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. Substitutes. 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. There's no single answer to how many calories a nursing mom needs. But in general, most women who are breastfeeding need about 500 calories more.![]() 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 for 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 (1. 00. 0 calories)Meals. What To Eat. Early Morning (7: 4. Breakfast (9: 1. 5- 9: 4. Options: Quinoa + 1 cup green tea. Egg frittata + 1 cup green tea. Lunch (1. 2: 0. 0 – 1. Options: Sauteed green beans, peas, carrots, and mushroom + . 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. Low- fat yogurt or buttermilk will ensure better digestion, which, in turn, will lead to better metabolism. Black coffee is a great appetite suppressant and 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. Substitutes. 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. How many calories do you need each day to maintain a healthy weight? WebMD provides a chart that shows how many calories you need each day to maintain weight, lose. 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 (8. 00 calories)Meals. What To Eat. Early Morning (7: 4. Breakfast (9: 1. 5- 9: 4. Options: 2 boiled egg whites + 1 cup musk melon and pomegranate smoothie. 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 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. Substitutes. Apple cider vinegar – Lemon juice. Boiled egg whites – Egg white omelet. Muskmelon – Watermelon. Pomegranate – Cherries. Semolina – Quinoa. Milk – Soy milk. Chicken salad – Tuna or veggie salad. Yogurt – Sour cream. Olive oil – Flax seed oil. Tuna – Basa. Collard greens – Spinach. Cherry tomato – Summer squash. Green tea – Oolong tea or black coffee. Chicken – Mushroom or chickpeas. Bell pepper – Squash. Chicken or mushroom soup – Grilled veggies or vegetable soup. How You Will Feel By The End Of Day 3. Image: Shutterstock. By the end of day 3, you would have lost a lot of water weight. This means you would look slimmer and feel less bloated. Your body would be ready to mobilize the fat, and that is exactly what exercising would help to achieve. So, though you have lost water weight, to actually lose fat you have to exercise on the non- diet days. Here is an exercise plan for Days 4 – 7. Exercise Plan For Non- Diet Days (Day 4 – Day 7)Image: Shutterstock. Warm- up (1. 0 min)Move your head side to side 1. Move your head up and down as if you are nodding, 1. Neck rotations (clockwise and anti- clockwise) – 1 set of 1. Shoulder rotations (clockwise and anti- clockwise) – 1 set of 1. Full arm rotation (clockwise and anti- clockwise) – 1 set of 1. Wrist rotation (clockwise and anti- clockwise) – 1 set of 1. Waist rotation (clockwise and anti- clockwise) – 1 set of 1. Ankle rotation (clockwise and anti- clockwise) – 1 set of 1. Standing side crunches (left and right)- 1 set of 1. Touch toes – 1 set of 5 reps. Days. Time. What You Should Do. Day 4. 15 min. Spot jogging + Side lunges + Jumping jacks + Forward lunges + Scissor kicks + Push- ups + Stretch. Day 5. 25 min. Brisk walking / intermittent jogging + Forward jumping lunges + Squat + Bicep curls + Tricep dips + Forward plank + Side plank + Crunches + Meditation. Day 6. 40 min. Rope jumping + Forward lunges with weight + Push- ups + Crunches + Mountain climbers + Burpees + Horizontal outward kicks + scissor kicks + Stretch. Day 7. 50 min. Intermittent walking and jogging + Surya Namaskar+ Meditation. Make sure not to workout rigorously from Day 1 – Day 3 (diet days) as you will be on a very low- calorie diet and your body may not have the required energy. However, you may do light stretching exercises on your diet days. How You Will Feel By The End Of Day 7. Image: Shutterstock. You will be both surprised and thrilled with your progress. The first 3 days of the diet will help you lose water weight and the last 4 days of the week will help you mobilize the fat. This will help you to lose weight quicker and more effectively. You will look slimmer and working out regularly will help you stay active and focussed. 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 go on the 3- day diet again in the second week. The second week may not feel challenging enough, but you should stick to the diet plan to get optimum results. Should You Continue The 3- Day Diet Beyond The Second Week? No. This diet plan may work well for you, but it is advisable not to continue with this diet beyond the second week. You can be on a low- calorie diet and exercise to keep your body from gaining the weight back. You can follow the 3- day diet plan after taking a week’s break. You should also talk to your dietician or doctor before deciding to be on this diet indefinitely. Now, it is not easy to consume less and suppress your appetite. We have some tricks on how to suppress appetite and here is what we recommend you to do when you are on the 3- day diet plan. How Can You Reduce Your Appetite? Image: Shutterstock. Feeling starved is a phenomenon that is a part of almost every diet due to the restrictions placed on certain foods. Thus, decreasing the appetite makes the diet relatively easier to follow. A limited portion of food is consumed during the 3- day diet, and so these tips can be followed to decrease the appetite and trigger weight loss. Drinking water: Drinking water throughout the day will quench your hunger to a great extent. Besides, research has proved that water consumption accelerates the rate at which calories are burnt. Moreover, drinking lime/lemon water is particularly helpful in losing weight. At least 8 glasses of fluids every day are recommended for better results. Getting enough sleep: Those who do not get enough sleep tend to feel more hungry and thus have a greater appetite.
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