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The weight loss cult of the last decades obliges everyone who wants to look prestigious and make a good impression to have a toned, slender body. But the frantic rhythm of modern life sometimes does not leave time for a full meal, so you have to be content with quick snacks and not think about the quality of food.
The need to monitor the figure in the absence of the ability to eat right forces people to resort to various methods of losing weight. Short-term diets are popular among people who cannot constantly control their diet and exercise regularly. Express diets for quick weight loss are an effective way to prepare the body for a vacation or a gala event and lose weight after a successful holiday.
Fashionable interval diet for three days is considered one of the most effective methods of emergency weight loss in the shortest possible time. A simple and understandable diet with a detox effect helps to quickly get rid of body fat and cleanse the body of toxins and decay products. If you follow the requirements of the interval diet, you can lose up to 5 extra pounds in 3 days.
The essence of the interval diet
The three-day diet is in the “golden” top ten best short-term diets for rapid weight loss. The three-day weight loss cycle can be repeated 1-2 more times if necessary, or the duration of the phase can be varied from 1 to 3 days. Due to these features, this technique is called the interval diet.
The classic diet consists of three phases lasting 1 day:
- Complex cleansing of the body from toxins, toxins and end products of metabolism, removal of excess fluid, acceleration of metabolic processes;
- Saturation of the body with easily digestible protein for active weight loss by burning body fat without affecting muscle mass;
- Normalization of digestion and peristalsis through the use of plant foods rich in fiber.
The basis of the diet for 3 days is low-calorie foods: slow carbohydrates, lean sources of animal protein, dairy products, non-starchy vegetables.
Interval Diet Rules:
- during the day, eat only permitted foods;
- observe the sequence of phases and do not make independent changes to the recommended menu;
- completely eliminate salt and spices;
- drink purified or mineral water without gas in the required amount.
To obtain the expected result, it is necessary to follow the recommended alternation of diet stages.
It is highly not recommended to extend weight loss beyond the specified period, since long-term food restrictions negatively affect human health. You can repeat the interval diet no earlier than after 3-4 months.
First stage: rice
The first phase of the interval diet is a kind of detox necessary to cleanse the intestines of toxins and residual metabolic products. A strict salt-free diet helps to remove excess fluid from the body and relieve swelling, so weight loss can be seen already in the evening of the first day.
Allowed products for the first stage and their allowable quantity:
- 1 cup long-grain rice (no more than 300 g of dry cereal);
- 300 g of fresh cucumbers, lettuce and any greens;
- 1 glass of fermented milk drink of zero fat content (kefir, curdled milk, drinking yogurt);
- no more than 1 tsp. natural honey;
- green leaf tea without sugar in unlimited quantities.
The main food of the first stage is long-grain rice, which has unique absorbent properties. Habitual white rice loses most of its nutrients as a result of grinding and becomes a starchy waste, so it is not suitable for a diet.
For weight loss, preference should be given to brown rice, which has undergone minimal mechanical processing and retained all the beneficial substances of whole grains. The calorie content of the raw product is approximately 333 kcal per 100 grams and decreases three times when cooked. This product is rich in B vitamins, folic acid and manganese.
Brown rice belongs to the category of slow carbohydrates, therefore it energizes, gives a feeling of satiety for a long time, and does not contain gluten, which causes allergic reactions. This rice is not polished and retains the outer bran shell, which contains a record amount of fiber necessary for normal digestion. The combination of the beneficial properties of brown rice makes it an ideal product for a diet.
The indicated amount of brown rice should be divided into three parts and consumed as a main course for breakfast, lunch and dinner. In total, three meals a day and no more than two snacks can take place.
| Breakfast | A portion of empty rice without salt and spices, green tea with grated ginger and lemon |
| Lunch | Salad mix, green tea with a spoon of honey and a slice of lemon |
| Dinner | Boiled rice sprinkled with herbs, one fresh cucumber |
| Afternoon snack | Cucumber salad with dill, parsley and green onions |
| Dinner | The rest of the cooked rice, a glass of 0% fat yogurt with ground cinnamon |
In order for rice to do its cleaning job, it must not be overcooked.
A glass of rice is thoroughly washed and soaked for 1-2 hours before cooking to reduce the starch content in the grains. Water must be changed at least 3 times, then boil the rice until half cooked.
Salads can not be salted and seasoned with oil. To avoid nighttime bouts of hunger, before going to bed, you can eat some more cucumber salad with parsley or drink a glass of fermented milk drink.
Second stage: protein
At the second stage, the body must receive the necessary nutrients to build muscles that are not transformed into body fat. Lean animal foods are a source of easily digestible protein and are ideal for the second day of the diet.
Foods that can be eaten in the second stage:
- no more than 900 g of dietary meat (chicken, turkey, rabbit fillet);
- 2 chicken eggs;
- 150-200 g of cottage cheese with a fat content of 0%;
- 1-2 cups fat-free kefir;
- 1-2 tbsp. l. oat bran;
- a little lemon juice and fresh herbs;
- unsweetened green leaf tea.
At this stage, it is allowed to replace meat with fillet of sea fish, but it is not recommended to use these two products on the same day. Meat and fish can be boiled, steamed or grilled, baked in a slow cooker on the “Baking” mode or in the oven without adding salt and oil.
Regardless of the cooking method chosen, raw meat must be thoroughly washed, skin and fat removed. To avoid problems with digestion, you need to consume fiber or bran during the day with warm water or kefir.
| Breakfast | Hard-boiled chicken eggs or in the form of an omelet with herbs, cooked without adding oil |
| Lunch | Portion of cottage cheese with herbs, a glass of kefir with a spoonful of bran |
| Dinner | Boiled skinless chicken breast or grilled lean beef |
| Afternoon snack | Boiled chicken egg or a serving of baked meat, kefir with bran |
| Dinner | Chicken fillet baked in foil with curry and lemon juice |
When eating protein foods, it is extremely important to remember to observe the drinking regimen. You can drink green tea without additives throughout the day, not forgetting plain clean water without gas.
Before going to bed, you are allowed to drink another glass of zero-fat kefir with or without bran.
Third stage: vegetable
The basis of the diet of the final stage of the diet is mainly plant foods rich in fiber, which is necessary to normalize digestion after protein nutrition.
Restore the work of the intestinal tract will help low-calorie vegetables in combination with zero-fat fermented milk drinks and oat bran.
The third phase is characterized by a rather diverse diet. Products that may be present on the menu of the third day of the diet:
| Seasonal salad vegetables | Cucumbers, tomatoes, bell peppers, radishes, daikon, celery root, green and onions |
| High GI vegetables | Beets, carrots |
| Fresh vegetables for stews and semi-finished products | Green beans, peas, zucchini, eggplant, mushrooms |
| All kinds of cabbage | White, red, Chinese, Savoy, colored, broccoli, Brussels sprouts |
| Fresh greens | Lettuce, spinach, celery greens, dill, parsley, basil |
| Beverages | No more than 2 glasses of kefir or yogurt of zero fat content, green tea without sugar with ginger and lemon optional |
| Seasonings | No more than 2 tbsp. l. vegetable oil (sunflower or olive), lemon juice, apple cider vinegar, natural spices without salt |
The vegetable phase of the diet practically does not limit those who are losing weight in the choice of products and serving size. In the diet of the third day, you can include any non-starchy vegetables in reasonable quantities. Despite the low-calorie menu, overeating is strictly prohibited.
Vegetable products that are suitable for food without heat treatment should be eaten raw in the form of a salad. To assimilate the vitamins contained in fresh vegetables, salads must be seasoned with a tablespoon of any natural oil. Also, vegetables can be boiled, stewed or baked in the oven, cooked diet stew and even cook soup.
| Breakfast | A portion of a salad of grated carrots and celery dressed with olive oil, a glass of curdled milk |
| Lunch | Fresh salad of cucumbers, tomatoes, bell peppers, onions and herbs |
| Dinner | Vegetable stew of white cabbage with champignons without fat and oil |
| Afternoon snack | Beijing cabbage and daikon salad with herbs, dressed with apple cider vinegar, a glass of kefir 0% |
| Dinner | Steamed cauliflower or broccoli, boiled green beans, 100 g plain low-fat yogurt |
When including beets or carrots in the diet menu, it must be remembered that they can only be consumed raw.
Boiled starchy vegetables dramatically increase blood glucose levels. Before going to bed, it is recommended to drink a traditional glass of kefir with a spoonful of bran.
Interval Diet Results
The interval diet is unique in its kind because it can be used to quickly lose weight in several scenarios. Positive feedback from those who have lost weight using the classic three-day diet confirms its effectiveness and weight loss up to 5 kg per course. But, provided that the daily norm of products is observed.
The positive aspects of the interval diet for 3 days:
- cleansing the intestines from toxins, normalization of the digestive tract;
- removal of excess fluid, removal of edema;
- body detox at the cellular level;
- maintaining the elasticity of the skin and muscle mass with a decrease in body volume;
- improving the condition of hair and nails.
It is forbidden to lose weight on an interval diet for more than 9 days. If you need to lose a few more pounds or consolidate the result, it is recommended to switch to a more gentle power system.
You can not lose weight in the presence of the following contraindications:
- any diseases of the gastrointestinal tract and kidneys;
- gastritis with low acidity;
- chronic diseases of the digestive system during an exacerbation;
- diabetes.
People with a tendency to allergic reactions to diet components should prefer a different method of losing weight. It is impossible to lose weight for pregnant and lactating mothers, the elderly and adolescents. Before starting the course, you must undergo a medical examination to make sure that there are no contraindications to losing weight on a three-day diet.