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The 3 Day Diet is one of the most popular short-term fad diets around today. Many people adopt
the diet to try and achieve short-term weight loss. However, unfortunately most people simply gain
the weight back on again.
The 3 Day Diet is simply a low calorie diet (as can be seen by the meal plan). There is nothing
magical - no mystical chemical reaction that goes on (as some seem to think). Weight loss is due to
a sudden drop in calories - some of this may be fat - but most will be from water loss.
3 Day Diet Meal Plan
This diet is not recommended and should never be used for more than 3 days. This kind of diet is
often used by those who experience “yo-yo” weight - it is not a good habit to get into.
DAY 1
Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
1/2 Grapefruit or Juice
1 slice toast with 1 Tbsp. Peanut Butter 1/2 Cup of Tuna
1 slice toast
Black coffee or tea (Sweet & Low or Equal) or water 3 oz. any lean meat
1 cup green beans
1 cup carrots
1 cup vanilla ice cream
1 medium apple
Black coffee or tea (Sweet & Low or Equal) or water
DAY 2
Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
1 egg (any style)
1 slice toast
1 banana 1 cup cottage cheese or tuna
5 saltine crackers
Black coffee or tea (Sweet & Low or Equal) or water 2 beef franks or hot dogs
1/2 cup carrots
1 banana
1 cup broccoli or cabbage
1/2 cup vanilla ice cream
Black coffee or tea (Sweet & Low or Equal) or water
DAY 3
Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
5 regular saltine crackers
1 oz.(slice) cheddar cheese
1 apple 1 hard boiled egg
1 slice toast
Black coffee or tea (Sweet & Low or Equal) or water 1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream
Black coffee or tea (Sweet & Low or Equal) or water
Condiments Allowed
Lemon (and lots of it, if you like)
a dash of salt and/or pepper
mustard
cooking spray
Substitutions
Some people use the following substitutions for the 3 day diet:
Orange instead of Grapefruit
Tuna instead of Cottage cheese (and vice versa)
Frozen yogurt instead of Ice Cream
Cauliflower instead of Broccoli (and vice versa)
Green beans instead of Broccoli or Cauliflower
Beets instead of Carrots
Toast instead of 5 crackers (vice versa)
the diet to try and achieve short-term weight loss. However, unfortunately most people simply gain
the weight back on again.
The 3 Day Diet is simply a low calorie diet (as can be seen by the meal plan). There is nothing
magical - no mystical chemical reaction that goes on (as some seem to think). Weight loss is due to
a sudden drop in calories - some of this may be fat - but most will be from water loss.
3 Day Diet Meal Plan
This diet is not recommended and should never be used for more than 3 days. This kind of diet is
often used by those who experience “yo-yo” weight - it is not a good habit to get into.
DAY 1
Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
1/2 Grapefruit or Juice
1 slice toast with 1 Tbsp. Peanut Butter 1/2 Cup of Tuna
1 slice toast
Black coffee or tea (Sweet & Low or Equal) or water 3 oz. any lean meat
1 cup green beans
1 cup carrots
1 cup vanilla ice cream
1 medium apple
Black coffee or tea (Sweet & Low or Equal) or water
DAY 2
Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
1 egg (any style)
1 slice toast
1 banana 1 cup cottage cheese or tuna
5 saltine crackers
Black coffee or tea (Sweet & Low or Equal) or water 2 beef franks or hot dogs
1/2 cup carrots
1 banana
1 cup broccoli or cabbage
1/2 cup vanilla ice cream
Black coffee or tea (Sweet & Low or Equal) or water
DAY 3
Breakfast Lunch Dinner
Black coffee or tea (Sweet & Low or Equal) or water
5 regular saltine crackers
1 oz.(slice) cheddar cheese
1 apple 1 hard boiled egg
1 slice toast
Black coffee or tea (Sweet & Low or Equal) or water 1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup regular vanilla ice cream
Black coffee or tea (Sweet & Low or Equal) or water
Condiments Allowed
Lemon (and lots of it, if you like)
a dash of salt and/or pepper
mustard
cooking spray
Substitutions
Some people use the following substitutions for the 3 day diet:
Orange instead of Grapefruit
Tuna instead of Cottage cheese (and vice versa)
Frozen yogurt instead of Ice Cream
Cauliflower instead of Broccoli (and vice versa)
Green beans instead of Broccoli or Cauliflower
Beets instead of Carrots
Toast instead of 5 crackers (vice versa)
What is Weight Cycling?
Weight cycling is the repeated loss and regain of body weight. When weight cycling is
the result of dieting, it is often called "yo-yo" dieting. A weight cycle can range from
small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs.
or more per cycle).
Some research links weight cycling with certain health risks. To avoid potential risks,
most experts recommend that obese adults adopt healthy eating and regular physical
activity habits to achieve and maintain a healthier weight for life. Non-obese adults
should try to maintain their weight through healthy eating and regular physical activity.
If I regain lost weight, won't losing it again be even harder?
A person who repeatedly loses and gains weight should not have more trouble trying
to reach and maintain a healthy weight than a person attempting to lose weight for the
first time. Most studies show that weight cycling does not affect one's metabolic
rate-the rate at which the body burns fuel (food) for energy. Based on these findings,
weight cycling should not affect the success of future weight-loss efforts. Metabolism
does, however, slow down as a person ages. In addition, older people are often less
physically active than when they were younger. Regardless of your age, making
regular physical activity as well as healthy eating habits a part of your life will aid
weight loss and improve health overall.
Will weight cycling leave me with more fat and less muscle than if I had not dieted at
all?
Weight cycling has not been proven to increase the amount of fat tissue in people
who lose and regain weight. Researchers have found that after a weight cycle, those
who return to their original weights have the same amount of fat and lean tissue
(muscle) as they did prior to weight cycling. People who exercise during a weight
cycle may actually gain muscle.
Some people are concerned that weight cycling can put more fat around their
abdominal (stomach) area. People who tend to carry excess fat in the stomach area
(apple-shaped), instead of in the hips, thighs, and buttocks (pear-shaped), are more
likely to develop type 2 diabetes, heart disease, and high blood pressure. Studies
have not found, however, that after a weight cycle, people have more fat around their
stomachs than they did before weight cycling.
Is weight cycling harmful to my health?
Some studies suggest that weight cycling may increase the risk for certain health
problems. These include high blood pressure, high cholesterol, and gallbladder
disease. For adults who are not obese and do not have weight-related health
problems, experts recommend maintaining a stable weight to avoid any potential
health risks associated with weight cycling. Obese adults, however, should continue
to try to achieve modest weight loss to improve overall health and reduce the risk of
developing obesity-related diseases.
Losing and regaining weight may have a negative psychological effect if you let
yourself become discouraged or depressed. Weight cycling should not be a reason to
"feel like a failure." Instead it is a reason to refocus on making long-term changes in
your diet and level of physical activity to help you keep off the pounds you lose.
Is staying overweight healthier than weight cycling?
It is not known for certain whether weight cycling causes health problems. The
diseases associated with being obese, however, are well known. These include:
High blood pressure
Heart disease
Stroke
Type 2 diabetes
Certain types of cancer
Arthritis
Gallbladder disease.
Not every adult who is overweight or obese has the same risk for disease. Whether
you are a man or woman, the amount and location of your fat, and your family history of
disease all play a role in determining your disease risk. Experts agree, however, that
even a modest weight loss of 10 percent of body weight over a period of six months
or more can improve the health of an adult who is overweight or obese.
Conclusions
Further research on the effects of weight cycling is needed. In the meantime, if you
are obese or are overweight and suffer from weight-related health problems, try to
improve your health by achieving a modest weight loss. Although weight cycling may
have some effect on disease risk, the serious health problems resulting from obesity
are clearly understood. If you need to lose weight, you should be ready to commit to
lifelong changes in your eating and physical activity behaviors.
If you are not obese or overweight with weight-related health problems, maintain your
weight. Focus on adopting healthful eating habits and enjoying regular physical
activity to manage weight and promote health for life.
For additional information, please visit the Obesity Center.
Portions of the above information has been provided with the kind permission of the
National Institute of Diabetes, Digestive & Kidney Diseases, National Institutes of
Health (www.niddk.nih.gov).
Weight cycling is the repeated loss and regain of body weight. When weight cycling is
the result of dieting, it is often called "yo-yo" dieting. A weight cycle can range from
small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs.
or more per cycle).
Some research links weight cycling with certain health risks. To avoid potential risks,
most experts recommend that obese adults adopt healthy eating and regular physical
activity habits to achieve and maintain a healthier weight for life. Non-obese adults
should try to maintain their weight through healthy eating and regular physical activity.
If I regain lost weight, won't losing it again be even harder?
A person who repeatedly loses and gains weight should not have more trouble trying
to reach and maintain a healthy weight than a person attempting to lose weight for the
first time. Most studies show that weight cycling does not affect one's metabolic
rate-the rate at which the body burns fuel (food) for energy. Based on these findings,
weight cycling should not affect the success of future weight-loss efforts. Metabolism
does, however, slow down as a person ages. In addition, older people are often less
physically active than when they were younger. Regardless of your age, making
regular physical activity as well as healthy eating habits a part of your life will aid
weight loss and improve health overall.
Will weight cycling leave me with more fat and less muscle than if I had not dieted at
all?
Weight cycling has not been proven to increase the amount of fat tissue in people
who lose and regain weight. Researchers have found that after a weight cycle, those
who return to their original weights have the same amount of fat and lean tissue
(muscle) as they did prior to weight cycling. People who exercise during a weight
cycle may actually gain muscle.
Some people are concerned that weight cycling can put more fat around their
abdominal (stomach) area. People who tend to carry excess fat in the stomach area
(apple-shaped), instead of in the hips, thighs, and buttocks (pear-shaped), are more
likely to develop type 2 diabetes, heart disease, and high blood pressure. Studies
have not found, however, that after a weight cycle, people have more fat around their
stomachs than they did before weight cycling.
Is weight cycling harmful to my health?
Some studies suggest that weight cycling may increase the risk for certain health
problems. These include high blood pressure, high cholesterol, and gallbladder
disease. For adults who are not obese and do not have weight-related health
problems, experts recommend maintaining a stable weight to avoid any potential
health risks associated with weight cycling. Obese adults, however, should continue
to try to achieve modest weight loss to improve overall health and reduce the risk of
developing obesity-related diseases.
Losing and regaining weight may have a negative psychological effect if you let
yourself become discouraged or depressed. Weight cycling should not be a reason to
"feel like a failure." Instead it is a reason to refocus on making long-term changes in
your diet and level of physical activity to help you keep off the pounds you lose.
Is staying overweight healthier than weight cycling?
It is not known for certain whether weight cycling causes health problems. The
diseases associated with being obese, however, are well known. These include:
High blood pressure
Heart disease
Stroke
Type 2 diabetes
Certain types of cancer
Arthritis
Gallbladder disease.
Not every adult who is overweight or obese has the same risk for disease. Whether
you are a man or woman, the amount and location of your fat, and your family history of
disease all play a role in determining your disease risk. Experts agree, however, that
even a modest weight loss of 10 percent of body weight over a period of six months
or more can improve the health of an adult who is overweight or obese.
Conclusions
Further research on the effects of weight cycling is needed. In the meantime, if you
are obese or are overweight and suffer from weight-related health problems, try to
improve your health by achieving a modest weight loss. Although weight cycling may
have some effect on disease risk, the serious health problems resulting from obesity
are clearly understood. If you need to lose weight, you should be ready to commit to
lifelong changes in your eating and physical activity behaviors.
If you are not obese or overweight with weight-related health problems, maintain your
weight. Focus on adopting healthful eating habits and enjoying regular physical
activity to manage weight and promote health for life.
For additional information, please visit the Obesity Center.
Portions of the above information has been provided with the kind permission of the
National Institute of Diabetes, Digestive & Kidney Diseases, National Institutes of
Health (www.niddk.nih.gov).
Yo-yo dieting, also known as weight cycling, is a repeated loss and gain of body
weight due to excessive dieting. The term "yo-yo dieting" was coined by Kelly D.
Brownell, Ph.D., at Yale University, in reference to the cyclical up-down motion of
a yo-yo. In this process, the dieter is initially successful in the pursuit of weight
loss but is unsuccessful in maintaining the loss long-term and begins to gain the
weight back. The dieter then seeks to lose the regained weight, and the cycle
begins again.
The reasons for yo-yo dieting are varied but often include embarking upon a diet
that was initially too extreme. At first the dieter may experience elation at the
thought of loss and pride of their rejection of food. Over time, however, the limits
imposed by such extreme diets cause effects such as depression or fatigue that
make the diet impossible to sustain. The dieter reverts to their old eating habits,
and with the added emotional effects begins to rapidly regain weight.
This kind of diet is associated with extreme food deprivation as a substitute for
good diet and exercise techniques. As a result, the dieter may experience loss of
both muscle and body fat during the initial weight-loss phase (weight-bearing
exercise is required to maintain muscle). After completing the diet, the dieter is
likely to experience the body's famine response, leading to rapid weight gain of
only fat. This is a dangerous fat-cycle that changes the body's fat to muscle ratio,
one of the more important factors in health. One study in rats showed those made
to yo-yo diet were more efficient at gaining weight.[1]
source wiki
weight due to excessive dieting. The term "yo-yo dieting" was coined by Kelly D.
Brownell, Ph.D., at Yale University, in reference to the cyclical up-down motion of
a yo-yo. In this process, the dieter is initially successful in the pursuit of weight
loss but is unsuccessful in maintaining the loss long-term and begins to gain the
weight back. The dieter then seeks to lose the regained weight, and the cycle
begins again.
The reasons for yo-yo dieting are varied but often include embarking upon a diet
that was initially too extreme. At first the dieter may experience elation at the
thought of loss and pride of their rejection of food. Over time, however, the limits
imposed by such extreme diets cause effects such as depression or fatigue that
make the diet impossible to sustain. The dieter reverts to their old eating habits,
and with the added emotional effects begins to rapidly regain weight.
This kind of diet is associated with extreme food deprivation as a substitute for
good diet and exercise techniques. As a result, the dieter may experience loss of
both muscle and body fat during the initial weight-loss phase (weight-bearing
exercise is required to maintain muscle). After completing the diet, the dieter is
likely to experience the body's famine response, leading to rapid weight gain of
only fat. This is a dangerous fat-cycle that changes the body's fat to muscle ratio,
one of the more important factors in health. One study in rats showed those made
to yo-yo diet were more efficient at gaining weight.[1]
source wiki
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