3 Day Diet to Lose the Fat
Written by Sky Taylor, Diet Bites
Three Day Diet
There are numerous three day diets published these days, but most aren't healthy. Losing weight too speedily can place significant pressure and negative stress on the body and compromise good health.
In addition, losing too fast tends to equal water weight loss - not a true loss in fat.
A plan which is rich in proteins while lacking in carbohydrates is an excellent example of a plan that produces water weight loss rather than fat loss. In addition, precious muscle will also be lost.
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At at the end of the plan, when the individual ends the diet - all the weight that was quickly lost will suddenly reappear on the body.
Tips for New Diet, Ensuring Your Intake Adequate Energy to Support Good Health
On this note, we have some tips for those of you who are starting a weight loss plan which accompany our 3 Day Diet Plan. These tips can assist in putting you on a healthy path to true fat loss without taxing the body.
We suggest that you meet with your doctor to determine the amount of calories that your body requires per day while dieting. You can add more food to the suggestions below; our three day diet is based on 1500 kcals daily.
We have a quick formula that can be used as a pattern for setting daily caloric intake based on height.
For every inch of height, multiply by 25. For example, if you're 5' in height, that equates to 60 inches and when multiplied by 25, that equals 1500. For individuals with medium or large frame sizes, they may require more energy values.
Most individuals who diet consume as few as 800 calories daily but generally do not exceed 1500 calories.
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Take note that plans which do not contain a minimum 1250 calories per day are placing the body at grave risk. In addition, if an individual has a significant amount of weight to lose, even 1250 OR 1500 kcals may be too few.
Therefore, if you have a lot of weight to lose, you may need to add more foods to our 3 Day Diet in order to meet your nutritional needs.
You'll want to build your meal plates around the healthy Food Groups and also add moderate activity to your plan.
Beverage Choices, Breakfast Menus
- Be sure to stay hydrated and count all of your beverage calories. Water is your best choice at zero kcals.
- Each morning start your day with a well-rounded breakfast which includes:
Hot or Cold Cereal
1 Cup of Reduced Fat Milk
1 Selection of Fruit
1 Slice of Whole Grain Toast or 1/2 an English Muffin or 1/2 a Small Bagel
1 teaspoon of reduced fat margarine
Dinner Menus & Snack Suggestions
For your evening meal, enjoy a nice mix of Spring greens, chopped tomato, cucumber, shredded carrot - and add any other fresh vegetables in their raw state that you wish to your salad.
Use light dressing - and avoid croutons and cheese. A few bacon bits at 25 kcals are fine.
Also add to your evening plate - one serving of low sodium, low fat soup along with a whole grain serving of bread (biscuits, bread stick, etc.).
Add 3 ounces of pan roasted meat or fish or legumes - and season as you wish with low calorie seasonings and spices. You can add the protein to your salad if you wish.
In addition, add either a serving of reduced fat milk, low fat cottage cheese or light yogurt to your meal so that you'll be sure to get ample servings from the Dairy Group.
Enjoy two snacks for the day in the form of fresh fruit selections.
Diet Bites 3 Day Diet
The following notes are for the lunch meal of the day. If you prefer, you can switch out the meals - enjoying the following suggestions for dinner and the above for lunch instead. We aimed to make the lunch meals portable or easy to obtain as many individuals dine away from home for lunch (working lunches).
Day 1 Menu
Pasta transports quite nicely. Take along one cup that has been dressed with 1/2 teaspoon of extra virgin olive oil (60 kcals), cracked black pepper and a dash of salt.
Also take along a sealed container of steamed vegetables and a bit of roasted proteins such as chicken or lean beef. Add all of the ingredients together and enjoy. Add a whole grain serving to your meal and a healthy beverage.
Day 2 Menu
Yes - you can enjoy fast food and lose the fat, too! We offer three suggestions:
1. Roasted chicken breast, wing, leg or thigh and a mashed potato from KFC. Take along a plastic bag filled with fresh veggies to go with your meal. Also take along a slice of whole grain bread (about 60 kcals) as a grain serving.
2. Subway Sub; choose from their low calorie subs. Their nutrition guides are placed within view and make it easy to choose.
3. Two tacos (original) from Taco Bell or Taco Bueno. Add a side of Mexican rice and a side salad to your meal.
Day 3 Menu
Enjoy a tuna sandwich prepared with whole grain bread, fresh vegetables and albacore tuna that has been mixed with light salad dressing or Mayo. Also enjoy a side of pretzels (any variety) and a healthy beverage.
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