3 Day Diet w/ Substitutions

77 comments
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*

77 comments:

  1. What was your weight the next morning?

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    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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    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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    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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    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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    3. IF you want it to work don't cheat and don't change anything, and u should exercise even if it is walking. It is not that bad!!

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    4. Ima hard person to believe .....but yes! It WORKS......

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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!

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

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    2. u shouldnt drink anything but regular water it is recomended on the other site this diet is also called a military diet.

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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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    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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    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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    1. Rye is a form of wheat. You would be best not to try it. You can try buckwheat, wild rice, corn, quinoa, etc. http://wholegrainscouncil.org/whole-grains-101/whats-whole-grain-refined-grain/gluten-free-whole-grains

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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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    1. Tuna is plain although I did mayo per preference. I'd say stick to regular water you don't want to over do it and the celery in your tuna shouldn't be an issue. Check the calories between the vanilla and chocolate and go by calories.

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  17. please any other substitute for grapefruit other than baking soda

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  18. How about substitutes for a vegan? Any suggestions?

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    1. for any of the meat I would say pick something like tofu, nut butters, nuts, tofu or vegan cheese's like rice or almond cheese just make sure the calories match. Same with the cheese an eggs. It will be a bit more difficult to feel full since nut butters and sliced cheese, even cheese alternatives, can pack a big calorie punch and leave you feeling hungry throughout the day. Good luck but make sure you listen to your body, drink lots of water, and get enough to eat (which may seem counter productive but its important!).

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  19. Hi there! Thank you so much for all you info regarding the 3 day diet plan on your website :) It's so helpful and informative. I have a few questions though, which I hope you don't mind sparing some time to answer. So here are my questions:

    1. Can I switch the dinner menu for lunch or will the diet become less effective? Can I actually eat each of the food on the diet plan bit by bit as in I didn't gobble up my whole dinner in one go but have a little bit of the veg in early afternoon then have the lean meat later in the day?

    2. If I substitute according to the calories, will I get the same result if I go on the original diet plan or will there be a chance that the result won't be as effective? I am a college student working a part time job, therefore I don't really have the time to prepare the lean meat for dinner so I'm thinking of substituting with either low-fat cottage cheese or tofu or egg (which I will count accordingly to the calories stated in the diet plan).

    3. Also, can I substitute the vanilla ice cream with plain greek yoghurt (I always have Chobani cos it has no added sugar or sweeteners, gelatine-free, and no milk cubes so I assume it is the best greek yoghurt so far. Please correct me if I am wrong)? It is a inconvenient for me to bring ice cream to my workplace as I work on evening shift everyday so I was thinking of actually bringing greek yoghurt to substitute the vanilla ice cream.

    4. Other than rice cakes, is there any substitution for saltine crackers? If yes, what is the portion size of the substituted food for saltine crackers and rice cakes (e.g. 1 slice of bread etc)?

    5. What is the weight of 1 cup of tuna? Is it equivalent to 50 grams?


    I hope my questions are not too much :) Thank you for your time and I look forward to your reply.

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    1. Did you get an answer about switching the lunch & dinner? I can not eat that much at night myself.

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  20. Thank you for putting the substitutions on here because several time throughout the diet it says to eat a banana and I'm actually allergic to bananas. I know they are healthy for you and quite yummy but sadly I cannot have them. Keep your fingers crossed for me that it works!

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  21. I have followed it to a "T" and I am on the morning of day 3 with a 2 day loss of 5lbs so far!

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  22. I cut out caffeine for lent and also am not allowed to have tea because it causes issues with my kidney, would I still be able to do this diet if I would cut them out and only drink water?

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  23. i was 194pounds when i started the diet last week by day 4 my weight was 191pounds ( i did 3sessions of HIIT for 40minutes) Sunday i weighted in and i was 197pounds?so gained more weight could it maybe muscle?cause i workout at-least 4times a week

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  24. My daughter and is started this yesterday and we are following it to a T...can we use a little salt & pepper on the eggs, tuna, veggies, etc? We are also exercising. Using whole wheat bread, low fat cottage cheese and lowfat icecream. Not sure if all that helps. Any tips are greatly appreciated. Reading everyone's comments...haven't done any substitutions, but may do for my daughter on the next go round, but so far she is on track!

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  25. Do the substitutions still make the same outcome? I'm changing tuna in for 30 almonds

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  26. I'm not a fan of beef hot dogs so I got turkey they are 45 calories each so do I added more or just have 2?

    Also instead of the 3oz meat can I just have the turkey dogs again?

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  27. I tried this for the first time and lost 8lbs! I have 100lbs to lose and was desperate to try something that would actually work. I plan on doing this every week from Monday to Wednesday until I reach my goal The first day I was starving until dinner. I just stayed busy and drank my water. The Ice cream was a nice treat for sure. It wasn't too bad. 3rd day was the worst. It actually does work but here are a few things to keep in mind when doing this.
    - If you can't have caffine they do make decaf in green tea and coffee. I'm assuming it would work the same?
    - For people that are pressed for time and can't cook much. Just get the tyson grilled and ready chicken strips.
    You can portion out the right amount and cook them fast in a skillet or microwave.
    - Try to find hot dogs without nitrates. I think Oscar Mayer makes some.
    - I don't like tuna AT ALL - I subbed for cottage cheese or chicken and it didn't effect my weight loss.
    - The grapefruit is important. Get ruby red. It's not as bad. Sweeten with pack of stevia and that helps a lot.
    - If you don't like plain ice cream, try cooking the apple by cutting it up, add a little water so it can get soft. Add cinnamon. It's yummy on ice cream. Like apple pie ala mode!
    - The ingredients are way inexpensive so this diet is fairly easy to stick with
    - Don't give in to temptation! It's only 3 days!
    - Working out is not necessary but if you must, try to do it right after the biggest meal each day. That will give you more energy. If you can't do that, try to at least to do it after you eat the banana. Those have always helped me with energy before a work out.
    - keep the workouts light. Not too intense. About 30 mins on the treadmill, bike, walking, or elliptical. (The elliptical is my favorite)
    - for the other 4 days stick with healthy stuff. I LOVE the new lean cuisines they just started coming out with. They have no preservatives or anything fake in them!
    Good luck to anyone trying it. It really does work. Even if you decide that it isn't for you, just doing it once can help jump off any weight loss program. If I can do it, anyone can!

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    1. Hi can we connect I'm just starting and ur message motivated me I weigh 278. My email address is baliritu@icloud.com

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  28. Hi.on the day 2 breakfast substitution for crackers were toast,1/2 cup whole grain cereal and 1/2 protein bar,,does this mean i can choose any one of the substitutes or do i have to take all of it?

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  29. Tis is great I'm starting friday

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  30. I have just tried this diet. I followed it precisely, with no substitutions. Lost 9 lbs. I found that if I added 2 TBSP. apple cider vinegar to my water bottle, each time, it kept me feeling full. I did not feel like I wasn't getting enough food ! The third day, I felt the hungriest. I was exercising vigorously for 1 hour a day. Walking, weights, sit-ups, planking, just jumping around to my music, which is my favorite way to exercise and have fun ! My goal is to fit back into my bikini by the summer ! My start weight was 198 lbs. I am 50 years old and I am 5 ft 8 inches tall with a large frame. I will keep you posted on my results !

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    1. do you workout through these three days

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  31. I have done this and am 65 years old.It helped me to reach my goal of 145.I am 5" 7 .Ib If you need to loose this is the way

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  32. What kind of food i can replace Peanut Butter - Sunflower Butter or Almond Butter?

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  33. I did it exactly like it says with no substitutions & by the MORNING of the 3rd day I had lost 7 1/2 lbs. I continued following the diet exactly as it says with no substitutions the 3rd day & that evening had unexpected company & indulged in several Budweiser beers so weighed the morning after & had only lost the 7 1/2 lbs. I believe had I not drank those several beer I would have lost 10 lbs. I even drank a couple diet colas per day & lost 3 1/2 lbs per day. I am starting it again today as that was probably 7 years ago when I tried it. I have alot more weight to lose now than I did back then but am using it to "jump start" my diet! I also did zero exercise when I did it the first time!

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  34. I cannot eat tuna, it makes me gag. Could I substitute chicken breast without skin?

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  35. I cannot eat tuna. Can I substitute skinless chicken breast?

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  36. I lost a lot of weight years ago. My husband did too and a lot of people I know. You have to remember that you have to eat exactly what they say. I never had the substitutes but I guesss they work. You can't leave anything out because the foods all work together. You also can eat normal for the other four days and not binge on everything you see. It is a weight loss diet.

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  37. back in 2003, I started this diet and lost over 50 pounds in 6 months, granted I didn't do the diet every week. I kept the weight off until I got pregnant. It makes your stomach smaller and does help in loosing weight. I will be starting on it again here in a couple weeks.

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  38. What fruit can I use instead of grapefruit? I take medicine that says no grapefruit

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  39. I cannot do cottage cheese or ice cream. Will the Almond milk work? I'm planning on starting this tomorrow morning God willing.. please help with a response

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  40. how much weight did you lost from this diet the second time around? do you have a grocery list?

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  41. Instead of bread I use plain rice cakes. Everything else I follow except the cottage cheese. Instead of it I use your suggestion, cheese. I don't find that I'm tired or hungry but I have noticed a strong perspiration smell by the third day. I wish I could find a vegan plan to replace the meat but I haven't as yet.

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  42. my co-workers and i have been on this for just over a month. To date, i've lost 18 lbs and they have an average of 8 pounds lost. we do the 3 day military diet and a recommended 4 day plan that allows for some nice options. I don't eat meat so i've used the meatless meatballs i purchase at the grocery store and either smart dogs or vegan links for the hotdogs. I want to lose another 20 lbs and then i'll just maintain the same 4 day plan throughout the week. I like the substitutions you've shared and will pass those along to my co-workers who seem to have the most difficulty seeing the plan thru at times.

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  43. I have a habit of snacking in between meals,,,so can I take unsweetened green tea in between my meals?

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  44. I hv started from today, please suggest me substitute fr non veg food items since I am a vegetarian even no egg items also. And quantity of the nuts or any substitute if u r suggesting.

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  45. I did it a once with substitutions and lost 2 pounds!! i'm going to start it again today but instead of drinking regular water i have infused the water with mint, lemon, cucumber and ginger (It's my GO TO detox water). I hope it works better this time.
    :)

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  46. I know this is late, but the purpose of the baking soda is that both grapefruit and baking soda reduce the acidity in your body's pH levels. too much acidity promotes fat growth, so reducing this by eating grapefruit or baking soda is beneficial in not gaining more fat cells.

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  47. I am a pescatrian who is just starting this diet. The frankfurters are a no-no. Obviously vegie hot dogs are no good because they are made of other bits and bobs. What do you mean by lentils... plain old cooked lentils?

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  48. I made a mistake and ate 4 0zs of meat instead of 3. Will that mess me up bad

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  49. I did this about 20 years ago. My doctor prescribed it as I had a tumor that was spitting out ridiculous amounts of steroids that resulted in a 5-10 lb. weight gain each week. With the eating plan, I'd lose the 10 pounds and then on the 4 days off, I'd gain it right back. So instead of gaining 100 pounds, I gained about 20-30. Per his orders, I was not to substitute anything at all. I'm on it again while my husband is out of town as he doesn't like most of the items on the list.

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  50. Hello, I want to start this diet and I have a question. In the “substitutions” part, when you put a comma, is it an “or” or an “and”. I am a vegetarian and some of the substitutions, like the one for tuna, are not vegetarian options either. I am a little confused. Thanks!

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  51. I am going to start this on friday as im only off fri thru sunday and work over nights so its harder to eat at the right times.. my goal is to lose 15 to 20 pounds. I weigh 156 and according to society i am over weight.i gained 12 pounds once i stopped smoking a year ago. Fingers crossed

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  52. Please give me a sub for the whole can of plain dry tuna for day 3 dinner.....the torture!

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