You consume about 1,000 calories per day on the three-day diet. Like other crash diets, this diet isn't an effective way to lose weight. The three-day diet is a form of yo-yo dieting, an eating pattern that results in quick weight loss and regaining it quickly also. Your body’s natural defense against starvation works against you when you try to lose weight in any crash diet.
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The creator of the three-day diet promises a loss of 10 lbs. in three days if you follow the eating plan without wavering. Supposedly, the increased metabolism that results from the specific combination of foods in the diet helps to burn fat, although it's not clear exactly what sort of reaction the food combination is supposed to cause.
Sample Eating Plan
A day-one menu from one version of the three-day diet illustrates how little you eat each day. Breakfast is a half a grapefruit and a piece of toast with a tablespoon of peanut butter. Lunch includes 1/2 cup of tuna, a slice of toast and black tea or coffee with non-calorie sweetener. Dinner includes 3 oz. of lean meat, a cup each of green beans and carrots and a cup of vanilla ice cream.
By following the three-day diet, you will likely lose weight, but it will be mostly water weight. When you severely restrict the amount of calories you consume, you cause your body’s metabolism to slow down as it goes into survival mode. Then, when you resume your regular eating habits, your body will store extra fat in case it has to undergo another period of starvation. You'll probably gain back more weight than you lost.
Severely restricting diets such as the three-day diet have a tendency to promote binge eating once the diet is over. A risk of vitamin and mineral deficiency is another problem with the three-day diet. The limited variety of foods in the diet makes it difficult to get all of the nutrients your body needs.
Slow and steady weight loss resulting from lifestyle changes is more likely to lead to lasting results than fad diets. Weight loss occurs when you consume fewer calories than you use. Use a sensible combination of exercise – including strength training and aerobic exercise – and modified eating patterns to achieve this goal. For example, if you reduce your daily calorie intake by 250 calories and you increase your activity level to burn an additional 250 calories per day, you can lose a pound per week. Don’t sacrifice good nutrition to lose weight. Eat a variety of foods from all the major food groups, but pay close attention to portion sizes.