Es importante que leeas toda la dieta antes de comezar para que te asegures que tienes todos los alimientos. Si tienes alergias te proveo algunos subtitutos...PERO debes de tratart de seguirla al pie de la letra SIN Subtituciones..pues cada ingrediente tiene un propoposito especifico!!
Bueno aqui va, Recuerda si tienes pregunatas o dudas le dejas un mesaje y te contesto repidito!!
Me cuentan como le va!!
The Actual Diet Plan
I have posted this diet for informational purposes only! I am not responsible for anything! Please check with your doctor before starting this diet.
Recuerda! Siempre consulta tu medico antes de comenzar cualquier dieta!
Recuerda! Siempre consulta tu medico antes de comenzar cualquier dieta!
3 Day Diet
DAY 1:
- Breakfast--1/2 Grapefruit, 1 Slice of Toast, 2 Tablespoons of Peanut Butter, and Coffee or Tea
- Lunch--1/2 Cup of Tuna, 1 Slice of Toast, and Coffee or Tea (any brew, as long as it's caffeinated)
- Dinner--3 ounces of any type of meat, 1 Cup of Green Beans, 1/2 Banana, 1 Small Apple, and 1 Cup of Vanilla Ice Cream (YUM)!!!
Tips to Try:
- Warm the apple and/or banana and eat them over the ice cream. Delicious!
- Cook the green beans with the meat or simmer them in the broth. Mmmm :)
Tienes hambre?? Mueve es cuerpo..Sal da una vuelas a la mazana..vete de shopping...Camina..piensa en otras cosas!
DAY 2:
- Breakfast--1 egg, 1 Slice of Toast, and 1/2 Banana
- Lunch--1 Cup of Cottage Cheese (Or 1 Slice of Cheddar Cheese), 1 Hard Boiled Egg, and 5 Saltine Crackers
- Dinner--2 Hot Dogs, (no buns), 1 Cup of Broccoli, 1/2 Cup of Carrots, 1/2 Banana, and 1/2 Cup of Vanilla Ice Cream
Vamos Tu Puedes...No te rajes!! Solo un dia mas!!
- Breakfast--5 Saltine Crackers, 1 Slice of Cheddar Cheese, and 1 Small Apple
- Lunch-1 Hard-Boiled Egg, and 1 Slice of Toast
- Dinner--1 Cup of Tuna, 1/2 of a Banana, and 1 Cup of Vanilla Ice Cream
This diet works on chemical breakdown and is proven. Do not vary or substitute any of the above foods. Salt and pepper may be used, but do not use any other seasoning. The diet is to be used for three days at a time.
In three days you should lose up to 10 pounds. After three days of dieting, you can eat your normal foods, but do not over do it. After four days of normal eating, you may start back on the 3 day diet again. You can lose up to 40 pounds in a month if this diet is followed precisely.
This is a safe diet and can be used by many different individuals and body types. Exercise is recommended.
REMEMBER: Do not eat/snack between any of the meals!
NOTE: Coffee or tea for the first two meals of Day 1 only. Water only from then on. Water intake is always unlimited anytime. (Within reason, of course, don't make yourself throw up).
In three days you should lose up to 10 pounds. After three days of dieting, you can eat your normal foods, but do not over do it. After four days of normal eating, you may start back on the 3 day diet again. You can lose up to 40 pounds in a month if this diet is followed precisely.
This is a safe diet and can be used by many different individuals and body types. Exercise is recommended.
REMEMBER: Do not eat/snack between any of the meals!
NOTE: Coffee or tea for the first two meals of Day 1 only. Water only from then on. Water intake is always unlimited anytime. (Within reason, of course, don't make yourself throw up).
Por ques Estos alimentos y como funcionan en esta Dieta!
- Toast = 1 slice of any type of bread but preferably whole wheat bread. Can be toasted or ate without toasting.
- Peanut Butter = Can be home pressed or bought by the jar for convenience. Choose brands with less sugar (such as JIF®). Can be crunchy or smooth.
- Coffee or Tea = Plain, black coffee or tea that is caffeinated. Nothing added.
- Tuna = Fresh or Canned tuna fish.
- Any type meat = Exactly that, any type of meat, May be fresh, or canned meat. Includes but not limited to: Seafood, beef, pork, or poultry. If opting for canned or deli meat, buy the lowest in sodium and fillers, and the closest to fresh as possible.
- Vanilla ice cream = Plain, straight, and regular vanilla ice cream. Nothing added.
- Egg: Where it's not specified, the egg can be cooked in any manner that you prefer. For a hard-boiled egg, start in cold water and bring to a boil. After water begins boiling, cook for about 12 minutes.
- Saltine crackers = Plain soda crackers. If not available, just use plain crackers.
- Hot Dogs: Beef franks, turkey franks, etc. Franks with only one type of meat. The cheap, mixed meat wieners, with unhealthy fillers, are not recommended.
- Slice of Cheddar = About two ounces of cheddar cheese.
- Splenda
- Small amounts of mustard
- Small amounts of relish
- Lemon pepper
- Sugar free gum and mints
Substituciones Approvadas!
Please read this entire section, I feel that it's important!
If you've read the whole diet plan above, you will have read that there are to be no substitutions on this diet. It says that for a reason. It's not so that we can make you eat yucky food or to make it sound diet-ish, (my own word). The foods on the menu work together and provide the proper chemical reactions in the body that will boost metabolism, provide energy, help with sugar swings and jump start the fat burning process.
However, I'm bombarded with questions on substitutions everyday, and I felt that I should comply to some of your requests and do a little research. For the record, "I still DO NOT RECOMMEND substitutions." The results are not guaranteed. They are not guaranteed to work - and in fact may not. It may not even be the best recommended substitution. I'm only providing this resource, based some on research, for your convenience and due to the popular demand. If you choose to substitute, you do so at your own risk.
I understand that some must find an alternative due to health and medical reasons. I completely understand your dilemma, and it is for those people that I truly dedicate this section. Omitting a menu item because you do not like the taste is really not the best reason to skip it. Please do not complain that you have had less than expected results if you didn't try to follow the menu as close as possible. However, please know that I'm here for each one of you and I wish all of you great success, whatever your choices! That's why I do what I do. It's all about the end result and our health after all, is it not?
With that being said, I will fill you in on some of my research findings and we'll see how this goes. I encourage those who choose to substitute to post their results, both here, and on our Facebook page, and as to whether or not that you feel that substituting was a good choice. This will help others along their journey that may have the same questions.
*Substitutions can often be made by switching out with something that has the same nutritional value. Such as similar amounts of fats, carbohydrates, calories, vitamin content, protein and/or fiber.
1 slice of toast (whole wheat bread). "One" of the following =
Egg "One" of the following =
If you've read the whole diet plan above, you will have read that there are to be no substitutions on this diet. It says that for a reason. It's not so that we can make you eat yucky food or to make it sound diet-ish, (my own word). The foods on the menu work together and provide the proper chemical reactions in the body that will boost metabolism, provide energy, help with sugar swings and jump start the fat burning process.
However, I'm bombarded with questions on substitutions everyday, and I felt that I should comply to some of your requests and do a little research. For the record, "I still DO NOT RECOMMEND substitutions." The results are not guaranteed. They are not guaranteed to work - and in fact may not. It may not even be the best recommended substitution. I'm only providing this resource, based some on research, for your convenience and due to the popular demand. If you choose to substitute, you do so at your own risk.
I understand that some must find an alternative due to health and medical reasons. I completely understand your dilemma, and it is for those people that I truly dedicate this section. Omitting a menu item because you do not like the taste is really not the best reason to skip it. Please do not complain that you have had less than expected results if you didn't try to follow the menu as close as possible. However, please know that I'm here for each one of you and I wish all of you great success, whatever your choices! That's why I do what I do. It's all about the end result and our health after all, is it not?
With that being said, I will fill you in on some of my research findings and we'll see how this goes. I encourage those who choose to substitute to post their results, both here, and on our Facebook page, and as to whether or not that you feel that substituting was a good choice. This will help others along their journey that may have the same questions.
*Substitutions can often be made by switching out with something that has the same nutritional value. Such as similar amounts of fats, carbohydrates, calories, vitamin content, protein and/or fiber.
1 slice of toast (whole wheat bread). "One" of the following =
- 1 ounce (1/8 cup) of sunflower kernels (these are also gluten free, but refrain from the Planters brand which has traces of gluten)
- 1/2 cup of whole grain cereal (such as Kashi Go Lean)
- 1/2 high protein nutrition bar
- 5 ounces of meal replacement shake
- 2 ounces (1/4 cup) of low fat yogurt with 1/2 teaspoon of flax seed
- 1/2 teaspoon of baking soda in a glass of water at least 30 minutes before eating. Use another piece of fruit in its place when you eat.
- 2 kiwi = 1 banana (so for 1/2 banana days have 1 kiwi)
- 1 cup of papaya
- 2 apricots
- Soy butter
- Sunflower seed butter
- Same measurement of sunflower kernels
- Cottage cheese
- 2 ounces of cooked chicken meat (to replace half cup of tuna, 4 ounces for whole cup)
- Tofu
- Almonds
- Flax seeds
- Pumpkin Seeds
- Peanuts
- Veggie Dogs
- Bratwurst
- Beans or lentils, any type (4 0unces, or half cup per frank)
Egg "One" of the following =
- 1 cup of milk
- 1 Chicken wing
- 1/4 cup of seeds or nuts
- 2 slices of bacon
- Same measurement of strawberry or banana flavored milk (not chocolate because chocolate contains caffeine)
- Same measurement of low fat yogurt with small amount of fruit
- Apple juice
- Lettuce leaves with a few cherry tomatoes
- Tomato (same measurement)
- 3 cups of raw spinach or 1 cup cooked and drained
- 2 cups of fresh spinach ( or 1/2 cup cooked, boiled, drained )
- Same measurement of beets
- 1 whole bell pepper
- ( Or ) make a small salad with 1 cup of fresh spinach, 1/4 bell pepper and a few cherry tomatoes. May use salt, pepper, mustard, lemon pepper or lemon juice to season)
- Cauliflower
- Beets
- Asparagus
- Brussels Sprouts
- Cottage cheese, (1 cup to substitute 1 slice)
- 2 Eggs
- 2 ounces of ham
- 2 Ounces of cheddar cheese (to substitute 1 cup of cottage cheese)
- 2 Eggs
- 2 ounces of ham
- Sugar free hot chocolate (the kind mixed with hot water)
Exercise!
MOVE IT! MOVE IT! MOVE IT!
Many have asked if they should exercise on this diet. The answer is "yes!" You should exercise on every other diet and this one is no different. Remember, this diet is used by the military! You don't find those people sitting on their rumps! :)
Exercise should also be incorporated on at least two of your days off. Now, the tricky part. The type of and duration of exercise depends on different factors such as current activity level and how lean you are.
If you are severely overweight, you might only be able to handle a brisk walk around the block until you get stronger. That's okay. just keep moving! It'll get easier eventually. Just don't give up. You may only be able to walk around the block this week, but next week you can try two! At the end of your journey you may be strong enough to run a marathon! It is possible!
If you are already active and have more muscle, go ahead and push yourself even more! You'll gain even more muscle and the more muscle you gain the more you can exercise! ;)
You'll look leaner and more toned and will be much healthier in general.
Of course it's always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.
Many have asked if they should exercise on this diet. The answer is "yes!" You should exercise on every other diet and this one is no different. Remember, this diet is used by the military! You don't find those people sitting on their rumps! :)
Exercise should also be incorporated on at least two of your days off. Now, the tricky part. The type of and duration of exercise depends on different factors such as current activity level and how lean you are.
If you are severely overweight, you might only be able to handle a brisk walk around the block until you get stronger. That's okay. just keep moving! It'll get easier eventually. Just don't give up. You may only be able to walk around the block this week, but next week you can try two! At the end of your journey you may be strong enough to run a marathon! It is possible!
If you are already active and have more muscle, go ahead and push yourself even more! You'll gain even more muscle and the more muscle you gain the more you can exercise! ;)
You'll look leaner and more toned and will be much healthier in general.
Of course it's always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.
What about my 4 days off? I'm afraid I'll gain it back!
Gaining the weight back on the four days off is a concern for many. Granted, if you decide upon cheesecake and candy bars instead of your fruit you may gain it back indeed!
However, it doesn't have to be that way. As long as you keep up your good eating habits and stay active you will be able to keep it off. For those of you who may need help staying focused on the four days off, I suggest using a free service, My Fitness Pal. You can use it from your computer or mobile device. It's very handy and helps you stay on track and keep you informed. It even helps you keep track of your exercise!
Additional tips for your four days off:
However, it doesn't have to be that way. As long as you keep up your good eating habits and stay active you will be able to keep it off. For those of you who may need help staying focused on the four days off, I suggest using a free service, My Fitness Pal. You can use it from your computer or mobile device. It's very handy and helps you stay on track and keep you informed. It even helps you keep track of your exercise!
Additional tips for your four days off:
- Continue to drink your water as before. Take half of your weight in pounds and drink at least that many ounces of water. Example: If you weigh 160 pounds, drink at least 80 ounces of water per day. (More is needed for vigorous exercise, caffeine intake, etc.
- Take dietary supplements, including a good multi-vitamin/mineral supplement. Some other good choices are Omega 3, herbal system cleansers, and food enzymes. (DO NOT take supplements during the three days of the diet unless recommended by a health care provider).
- Continue exercising.
- Continue eating nutrition packed food although in more variety,
- Use your four days off to refocus and prepare for the 3 days back on.
SOME OF MY #1 RECOMMENDED TIPS!
- Drink "at least" half of your body weight in "ounces" of water 7 days per week.
- Do NOT weigh again until the morning of the 4th day. (Weight can fluctuate during the dieting period and leave you discouraged. This is important so that you stay focused).
- Take the four day break between cycles to refuel, refocus. and reset your metabolism.
- Take your measurements. (If you're gaining muscle, the weight may not show on the scale as much as in inches lost because muscle weighs more than fat. But toning is VERY good! You can look lean with a higher number on the scale if you have toned muscle! That's the case with a lot of military people).
- Follow the diet exactly for best results.
- Exercise! (You can save your biggest workouts for your days off to save your energy if you're prone to weakness. Just exercise lightly on the three days, but be sure to really GET MOVING on those four days off)!
- Get support! (Whether it's a family member, weight loss support group, our Three Day, Military Diet Facebook page or the comments section below. Read of others success and mistakes. Reach out if you have questions or need motivation. Also, return the favor to others. You may be the very one that gives them the words that they need to succeed)!
Cheers,
Jackie :)
