Thursday, February 28, 2013

3 Day Diet w/ Substitutions

I'v had a lot of people as about substitutions so
I'm doing the diet again w/ options.

Starting Weight: 149.5 lbs

Day 1 Breakfast



Tea/Coffee (sugar substitutes are permitted)

1 Slice of Toast 

1 Tlbs of Peanut Butter

1/2 Grapefruit

Substitutes:


Tea/Coffee- Green Tea, I've also had some followers use Crystal Light. I honestly believe the objective here    is having a diuretic promoting the loss of water weight.

Toast - 5 Crackers, 1/2 Cup of whole grain cereal

Peanut Butter - Sunflower Butter or Almond Butter

Grapefruit - Any fruit w/ 1/2 Tsp of baking soda in water 30 min before breakfast. I did not add the baking soda because if this diet is only about calories than why the baking soda? So I forwent the baking soda.


Day 1 Lunch



1/2 Cup of Tuna (one can)

1 Slice Toast

Tea/Coffee

Substitutions:


Tuna - 2 oz cook chicken, 30 almonds

Toast - 5 Crackers, 1/2 Cup of whole grain cereal

Tea/Coffee - Green Tea, I've also had some followers use Crystal Light. I honestly believe the objective here    is having a diuretic promoting the loss of water weight.


As you can see I put a little spin on mine. I used a Tilapia filet, 3 Saltines as breading, an egg white (about half once your done), and and non stick spray. It will not fill you up like the tuna and toast will however I find its good to experiment with what your given. The original diets lunch came to 183 calories and mine came to 148 calories. The best way to check your calories by far is Sparkpeople.com here is a link to their calorie counter. http://www.sparkpeople.com/calorie-counter.asp


Day 1 Dinner 



3 oz any Lean Meat

1 cup of  Green Beans

1/2 Banana

1 Small Apple

1 Cup of Vanilla Ice Cream

Water

Substitutes:


Meat - tofu, nuts, eggs, some type of protein with equal calories about 100 calories.

Green Beans - spinach

Banana - apricot, kiwi

Apple - grapes, peach

Ice Cream - frozen yogurt  


I made tweaks again based on calories. 3 oz of chicken with red and green bell peppers, onion, garlic, and zucchini, lime, a little olive oil, and mango lime seasoning. Then the 1 cup of green beans. It resulted in 301 calories for me and I haven't decided what to do for dessert. I wanted something the whole family could eat so if you think you have a recipe in keeping with the diet try the recipe calculator at sparkpeople. http://recipes.sparkpeople.com/recipe-calculator.asp


Day 2 Breakfast



Day 2 Starting Weight : 146.5 lbs

Pounds Lost: 3 lbs


1 Small Apple

1 Slice Cheddar Cheese

5 Saltine Crackers

Water

Substitutions:

Apple: grapes, peach

Cheddar Cheese: cottage cheese (the other site suggests two eggs however the calories are not the same)

Crackers: Toast, 1/2 cup of whole grain cereal, 1/2 protein bar.


As you can see this is actually the breakfast from day 3 however I was out of banana's and I love including them in my diet because of the energy they give me, and since day 3 can be the hardest it just makes sense to switch them.  

Day 2 Lunch



5 Crackers

1 Egg

1/2 Cup Cottage Cheese

Substitutions:

Crackers: 1 Slice Toast

Egg: Glass of Milk, (the other site suggests 2 slices of bacon so in theory you could have a grilled BLT w/ cheese!)

Cottage Cheese: Slice of Cheese

I decided to trade in the cottage cheese for 1 slice of provolone and the crackers for a slice of bread and make a grilled cheese. I did not want an egg and did not have bacon to the grilled BLT so I chose some fresh fruit.

Day 2 Dinner



2 Hot Dogs

1 Cup of Broccoli

1/2 Cup of Carrots

1/2 Cup of Ice Cream

1 Banana

Substitutes:

Hot Dogs: 1/2 C of lentils for every hot dog, I use turkey hot dogs which are a nice alternative.

Broccoli: cabbage, cauliflower ( Again if it is simply about calories any veggie should suffice)

Carrots: spinach, bell pepper

Ice Cream: frozen yogurt, glass of milk

Banana: apricot, kiwi ( I believe the banana is important especially in the morning since its natures energy bar).

Since I use turkey franks it actually gives me leeway of about 100 calories which might be nice if you plan on eating something in addition for a snack. For me the veggies are veggies and I eat what is in my house. I typically have healthy things in my house including fresh fruit and veggies. I honestly believe that if you learn to work within the parameters of a healthy amount of calories (not these!) than you can have a healthier lifestyle. The one thing I've noticed about this diet is portions, a balance of the food groups (although small), and no carbs in the evening. Those alone are pretty good rule and carbs are my weakness especially at nite!


Day 3 Breakfast


Day 2 Starting Weight : 146.5 lbs

Pounds Lost: 3 lbs


1 Egg

1/2 Banana

1 Slice of Toast

Water

Substitutes:

Egg: Glass of Milk, (the other site suggests 2 slices of bacon)

Banana: Apricot, Kiwi

Toast: 5 Crackers, 1/2 Cup of Whole Grain Cereal

I substituted Special K for my toast however the calories for a half cup were twice as much as a slice of toast so I only did a 1/4 Cup. Word to the wise never put banana's in your cereal, lol, it was terrible. Wish I could have lost more weight today, and I don't think switching foods hindered it I'm just at that point where the weight is harder to loose. 


Day 3 Lunch




1 Slice of Toast

1 Egg

Water

Substitutes:

Egg: Glass of Milk, (the other site suggests 2 slices of bacon)

Toast: 5 Crackers, 1/2 Cup of Whole Grain Cereal

I actually substituted peanut butter for my egg just because I did not want another egg and it had the protein. 


Day 3 Dinner



1 Cup Tuna

1 Banana

1/2 Cup Ice Cream

Water

Substitutes:

Tuna - 2 oz cook chicken, 30 almonds (I did Tilapia)

Banana: Apricot, Kiwi

Ice Cream: frozen yogurt, glass of milk

As you can see I went off menu again. I did not have Ice Cream and could not stomach the thought of eating two cans of tuna plain. So the above picture is only 300 calories and was two fillets of Tilapia w/ grape tomatoes, mushrooms, lemon, and a sprinkle of Parmesan cheese. I wanted something that my daughter would eat as well so I went with something more family friendly. I still have enough calories over to do a small snack since it is only 7 pm. 


More to Come!

For more substitutions visit http://www.everydiet.org/diet/3-day-diet



*Disclaimer: This is not my diet plan I am just following it. Check with your doctor before doing this diet and read the blog link provided. I am simply sharing my experience with this diet and not recommending it*
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31 comments:

  1. What was your weight the next morning?

    ReplyDelete
    Replies
    1. I apologize I forgot to add it, I was the same. This also happened weight wise when I tried the diet to the letter the second time around. It just didn't do the same thing for me but I typically don't retain a lot of water.

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  2. So would you say you are someone who doesn't need to lose a lot of weight anyway? I'm about 30 lbs from where I want to be and where society says I should be

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    Replies
    1. I need to lose about 20lbs to get back to where I was before I had my daughter. my BMI is good but I've found 5 extra pound can really change that.

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  3. Should this plan be modified if you work out daily? And should you not drink alcohol while on this plan? Thanks!

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    Replies
    1. I didn't work out and most site I read recommended not working out on this diet since the calorie intake is so low. I wouldn't think you could drink alcohol given the calories

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    2. The site I originally found this on (about a month ago) said you lose the full 10lbs based on the fact that you DO work out @ least 30 mins/day. I'm gonna try it this week and see how it works. Thanks for offering substitutions...it sounds awfully boring by itself.

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  4. I have done this diet many times in the past with excellent results. A friend of mine did it 4 times in a month and lost 36 pounds. It does work !!! Now, do not substitute or change anything at all. I have tried doing that since there is a couple of things that I hate eating and it did not work at all. It tells you exactly what to eat for 3 days and not to change anything. I always do it monday, tuesday and wednesday and then eat normal the rest of the week. You will lose the weight by the end of the week for sure. Good luck to all.

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    Replies
    1. Hi, Do you think I can change the dinner with the lunch? I think its too much food in the night and too little for the day...

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    2. Make sure you eat all the food for that day. Include 60 oz of water per day. Best to not subsitute.

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  5. I have read that it's more about the combination of foods that work by a "chemical reaction" in your body to cause it to release the weight. So it's important to eat exactly what they say, and to eat the combos at the same time, and not split the meals into snacks and smaller meals. I personally have not tried it yet. Planning on starting it tomorrow. But I have been reading up on it a lot, and visiting different websites of different people who have tried it. It also helps with the motivation to see so many people losing so much! I am very excited to try it!

    ReplyDelete
    Replies
    1. Can You Drink WateR Or Coffee With Some Off These Meals Or Does It Have To Be IndicatedOn That Day?

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    2. I am allergic to banana can insubstiture for apricots

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  6. So can you drink water the rest of the time or are you restricting fluid intake as well?

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    1. The diet says to drink at least half your body weight in oz. of water. Ex-135lb should drink around 68oz of water :)

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  7. Can you drink sparkling flavored water with no calories?

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    Replies
    1. I don't see why not, but try and drink as much regular water as you can

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  8. This diet works don't subitute anything , i lost eight lbs and drink lots of water.

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  9. I dont eat dairy, especially Ice Cream...any suggestions?

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    Replies
    1. I'm sorry I'm not sure. Maybe almond milk or lactose free ice cream. Is it a lactose issue or something else?

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  10. Will it work really ? Should I try? Substitute for Tuna and broccoli ?

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  11. I am lactose, gluten and dairy intolerant, I also have issues with peanuts. I know everyone says not to substitute but I have to. I am very much overweight and can't look at myself in the mirror even. I have tried everything, all the diets in the world, had liposuction, nothing worked. I am desperate. I have always dreamed of looking like a model, but am skeptical as to the fact that one could lose so much weight during 3 days. I have the same question as the person above my comment has: Will this work?

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    Replies
    1. First off your beautiful inside and out and as hard as it can be to resist the pull of model good looks its unrealistic because even they do not look like that. Photoshop. Anyways try to substitute what you normally would, so since your gluten intolerant substitute for the toast what you would normally sub for toast. For peanut butter, almond or sunflower butter. As far as if it will work I think it depends on the person. No diet will achieve those results your looking for without work because I take it your looking for a permanent change. This could be a jump start but I have never tried it with so many substitution. I wish you all the best. Good luck.

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    2. I do this diet often. I do use substitutions and have not had any problems dropping weight. I lose 7 - 10 pounds each time I have done this. Also the more weight you need to lose the closer to the 10 pounds you lose. I was 278 pounds the first time I tried it and I lost 9 pounds in those 3 days. Yes it will work. I don't like carrots so I eat fresh green beans instead. I also add fresh spinach to my egg on the day I eat eggs, creamer in my coffee, and I put a teaspoon of light mayo in my tuna. It works for me.

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  12. I am gluten intolerant,what can i use instead of toast?

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  13. I am gluten intolerant, can i use gluten-free products? Will i still get the same results weightwise?

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    1. I don't know that that would make a difference. If it calls for carbs and your using something that is rice based than you're still getting your carb. Maybe a rice cake instead of toast or something like that. Or some rice crackers

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  14. would rye toast work?..i forgot to mention that i am allergic to rice as well as wheat, everything else i can eat as far as grains are concerned.

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  15. I want to try this, but I am concerned about the amount of food intake. I get shakey and headaches if I don't eat enough. Has anyone who has done this ever gotten sick?

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  16. very tempted to try i need to lose about 50lbs, i do have a few questions.
    can i continue using my Dr. Oz fat flush water....can i substitute chocolate ice cream for vanilla ice cream.....am i using mayo with tuna or eating it plain, i usually mix celery with my tuna can i continue doing that...how often do i restate this diet, like if i did it monday, tuesday, wednesday and i taking a break and for how long or do i just do it all over again...thanks

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