Lose weight in 3 days: is it possible to quickly lose weight without harm to health?

Diets designed for 3 days are classified as fasting.

They help you lose weight, but the weight is lost not due to fat, but as a result of cleansing the intestines and removing excess fluid from the body.

Although if you regularly practice unloading, then in the not so distant future you can noticeably become slimmer.

How you can quickly lose weight in 3 days and what results you should expect, we’ll look into this article.

Is it possible to achieve rapid weight loss?

You can lose weight in 3 days, but, we repeat, not by burning fat. If you enter and exit unloading correctly, part of the lost weight is lost forever. If you eat as before, the kilograms will return quickly.

In addition, any fast diet involves a sharp reduction in daily caloric intake. This often leads to a loss of vigor and strength, and a deterioration in mood.

Activity decreases, which means calorie burning. Therefore, if you want to lose weight and maintain good health, you need to take care of a balanced diet during fasting periods.

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Exit from the “starvation” diet

What should you do after a water diet? The human body can survive only on water for quite a long time, but this does not mean that such fasting will be without consequences. However, a three-day refusal of food cannot cause any harm to health. The danger comes from leaving the diet when a person begins to consume all forbidden foods - heavy, fatty, salty or smoked.

You should return to your usual diet gradually. The adaptation period is at least 12 days. You also need to follow a few simple recommendations:

1. Every morning you need to drink a glass of warm water with lemon juice on an empty stomach. It is best to prepare this drink in the evening and drink it without getting out of bed.
2. Eat only small portions at least 6-7 times a day.
3. Before each meal, drink half a glass of warm water.

How to lose weight intensively at home

For intensive weight loss, fatty and fried foods and sweets are excluded from the diet.

The drinking regime must be observed. Water helps cleanse the intestines and remove toxins from the body, which improves your health and appearance. The daily norm is calculated by weight: 30-50 ml per 1 kg. Every morning should start with a glass of water.

List of foods for quick weight loss:

1. Fruits, vegetables and herbs (pineapple, grapefruit, parsley).
2. Cereals (barley, buckwheat, oatmeal), legumes.
3. Dairy products (kefir, cottage cheese).
4. Meat, fish and seafood.
5. Egg white.

On an unlimited diet, you are allowed to drink green tea, fruit drinks and compotes without sugar. In the morning you can have a cup of unsweetened coffee. Dried fruits, nuts or honey are used as dessert. But not in large quantities.

Diets and fasting

Limiting food for at least 1 day a month has a beneficial effect on the body. This allows the digestive system to rest, cleanse the intestines and get rid of excess fluid.

But it is not recommended to stay on unloading for more than 3 days, since due to a meager diet, the body does not receive enough nutrients. And this has a detrimental effect on health.

Typically, fasting days refer to mono-diets, the essence of which is to consume one product for a certain period. This could be cereals, fruits, fermented milk drinks, etc. The calorie content of such a diet does not exceed 1000 kcal.

Indications for following a fasting diet are:

1. Cardiovascular pathologies and diabetes mellitus with excess weight.
2. Obesity.
3. Some stomach, kidney and liver diseases.
4. Urolithiasis and gout.
5. Toxicosis during pregnancy.

The purpose of unloading is to facilitate and improve the functioning of organs and systems, normalize metabolism, and remove toxins. Reduce fat mass, increase the effectiveness of dietary nutrition.

Fasting days are conventionally divided into types:

• protein: meat, fish or cottage cheese;
• fat (ketone): cream, sour cream;
• carbohydrates: fruits, cereals;
• vegetarian: only plant foods;
• liquid: milk, decoctions, broths.

There are also combined fasting programs, where the diet consists of specially selected products.

Important! Most fasting diets are unbalanced, so it is recommended to follow them no longer than 3 days and no more than once a week when indicated. For healthy people, it is enough to limit their diet once a month. Special nutrition programs with consistent diet changes can last up to 2 weeks.

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Sport

One of the mistakes when losing weight is choosing between exercise and diet. It is not right. To obtain and consolidate the result, physical activity is required. You need to eat 2 hours before training. Food should consist of complex carbohydrates or proteins. If you can’t eat properly before class, you can snack on a few slices of chocolate, drink juice or sweet tea.

Eating before exercise is necessary, otherwise the exercises will not be beneficial, and you will not have the strength to complete them. Fats will be burned in minimal quantities. You can drink water during your workout. During the fasting period, exercise should be moderate. After training, you can eat some nuts or seeds, a salad dressed with vegetable oil.

Advice! A fasting day should be perceived as a useful and positive event, then your mood will be better and you will have more energy. If you feel weak on a diet, it is better to postpone training until later.

Fat Burning Products and Supplements

Eating certain foods can speed up your weight loss process. The list includes:

1. Pineapple and kiwi.
2. Lean meat and fish.
3. Tomatoes and pears.
4. Cabbage and beans.
5. Olive oil.

You can also use supplements that include ephedrine, caffeine, choline, hydroxycitric acid or L-carnitine to speed up weight loss.

Advice! Do not indiscriminately get carried away with fat burning supplements. It is necessary to strictly follow the recommended dosages, as exceeding them is fraught with side effects.

conclusions

The 3-day water diet is a quick, simple and economical way to get rid of a few extra pounds and feel better, healthier and more beautiful. The technique has no serious contraindications, unless you suffer from chronic diseases in which any changes in diet are prohibited, so it can be called accessible and universal.

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How much can you lose at an accelerated pace?

When following the 3-day diet, you should not expect impressive results. It is impossible to lose significant weight in such a short period of time. The plumb line can range from 1-3 kg, but most of it will be water.

In addition, even with complete fasting, a person loses no more than 200 g of fat per day. During unloading, this figure is less - 100-150 g. Thus, in 3 days of the diet you can lose only 300-450 g of fat mass. And this is subject to compliance with all the rules and the inclusion of physical activity.

What happens during 3 “hungry” days

What happens to the body during the “3 days on water” diet? During a complete refusal of any food, the activity of the digestive system completely changes. The body reduces the production of hydrochloric acid, the synthesis of proteins and unsaturated fatty acids begins at the expense of its own resources. As a result, a person’s feeling of hunger gradually decreases.

All processes associated with digestion slow down. Because of this, the energy that the body previously spent on breaking down and assimilating food is released. The fasting person feels an amazing surge of strength.

However, in three days a person does not have time to completely switch to food from his own reserves. Therefore, the period of returning to a normal diet passes without complications.

Effective three-day programs

To get maximum results, you must follow some rules during fasting diets:

1. Avoid alcohol and cigarettes, salt and sugar, coffee and black tea.
2. You need to drink a lot of water - at least 3-4 liters.
3. Shower and brush your teeth more often.

This will help quickly cleanse the body of toxins and excess fluid.

Low carb diet

Ideal for people who love meat, fish and eggs. The fasting menu includes low-carb foods.

1 day

1. Breakfast: a glass of kefir, tomato salad dressed with olive oil.
2. Lunch: 200 g of steamed fish, a glass of mineral water.
3. Dinner: 1 boiled carrot, 50 g of hard cheese, rosehip decoction.

You can have a snack with an apple, an egg, or a grapefruit.

Day 2

1. Breakfast: boiled beans, orange juice – 200 ml.
2. Lunch: 200 g of rabbit stew, a piece of rye bread.
3. Dinner: 2 eggs, stewed cabbage.

Snacks: unsweetened yogurt or low-fat kefir with berries.

Day 3

1. Breakfast: 2 eggs, grapefruit.
2. Lunch: 200 g boiled chicken breast, herbal decoction.
3. Dinner: baked vegetables, 50 g cheese.

You can have a snack with an apple or a tangerine, or a steam omelet.

The good thing about the diet is that there is no feeling of hunger or loss of strength. On such fasting days, you can exercise or just walk.

Fruit and vegetable liquid discharge

The diet helps you lose up to 3 kg in 3 days.

1 day

1. Breakfast: a glass of herbal infusion.
2. Lunch: fruit or vegetable juice.
3. Lunch: hot carrot broth.
4. Afternoon snack: herbal decoction.
5. Dinner: a glass of vegetable or fruit juice.

Day 2

1. Breakfast: herbal tea with honey, half an apple.
2. Lunch: a glass of vegetable or fruit juice.
3. Lunch: hot carrot broth.
4. Afternoon snack: herbal decoction.
5. Dinner: fruit juice.

Day 3

1. Breakfast: prunes (10 pcs.).
2. Lunch: a glass of vegetable or fruit juice.
3. Lunch: vegetable salad dressed with yogurt or kefir.
4. Afternoon snack: pear.
5. Dinner: juice or carrot broth.

The diet is quite hungry, so during this fasting it is better to give up training and prefer leisurely walking.

Diet of the third day

Third day menu:

• 7.00. A couple of sandwiches made from chicken fillet and whole grain bread, unsweetened green tea.
• 10.00. Vegetable straws without dressing.
• 13.00. Vegetable soup with beef broth, a slice of rye bread, a slice of hard cheese.
• 16.00. Nectarine, two plums.
• 18.00. Steamed cutlet with boiled vegetables, a slice of whole grain bread.
• 20.00. Unsweetened cottage cheese with fresh fruit – 100 g.
• 21.00. Herbal tea sweetened with honey (half a teaspoon).

In the future, from the 4th to the 12th day, the menu can be alternated. This helps maintain the results.

After 2-3 weeks after fasting, the diet on water alone can be repeated.

Expert help

Expert opinions about fasting days differ slightly. Some believe that it is beneficial for the body, others do not.

Kovalkov Alexey Vladimirovich, nutritionist

He advises not to get carried away with fasting days, as he believes that they negatively affect the intestinal microflora. A nutritionist recommends going on a short diet only after overeating. Alexey Vladimirovich also believes that sudden weight loss is harmful and dangerous to health.

Angelina Uvarova, coach

Recommends having fasting days once a week if you have problems with excess weight and diet does not help. Kefir, buckwheat, apples, cucumbers and tea with milk work well.

Starvation

For those who are wondering how to lose weight in three days, we can recommend the most risky, dangerous way to lose weight. Accordingly, it is not suitable for everyone. Thus, for people with stomach diseases (gastritis, ulcers) or diabetes mellitus, this weight loss system is strictly contraindicated, since there is a sudden change in diet. People suffering from bulimia and anorexia are strictly prohibited from cleansing the body in such a way that they can lose weight in 1 day.

Who is this method suitable for:

• housewives who are unhappy with their appearance;
• lovers of snacks on the go or fast food;
• those who want to get back into shape after a long holiday or vacation.

Diet on apples and water

Not everyone finds it easy to completely give up food. Some people who are losing weight prefer mono-diets, for example on apples. It also refers to tough methods of losing excess weight, since one product cannot replace a person’s good nutrition.

The apple and water diet is in many ways similar to therapeutic fasting. Its optimal duration is 2-4 days. For every day, a person should eat from one to two kilograms of raw or baked apples, spreading them over 5-6 meals. A week before and a week after the diet, you need to switch only to foods of plant origin.

Taking diuretics

This method should be used in extreme cases when other methods are ineffective. How to safely reduce body weight and recover quickly? Use natural diuretics - rose hips, lingonberry leaves, dry dill decoction, birch buds. Please make sure you are not allergic to these ingredients before use. Popular chemical diuretics: Furosemide, Novurit, Uregit, Lasix. Some of them are prohibited by the IOC.

If you decide to resort to this method, you need to know the specifics of using diuretics. You can drink the drug 5-6 hours before weighing, then intensive fluid removal will begin. The dose is selected individually. The weight reduction method is dangerous because potassium and magnesium salts, which are necessary for normal metabolism, are removed from the body. This can provoke gastrointestinal disorders and the development of heart failure.

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