What Is The 4:3 Diet And Why Is It Touted To Unseat The 5:2 Diet For Weight Loss? ![]() Day Diet - Diet and Health. This diet is intended to help people jumpstart weight loss; many heart patients have used this diet with great success. This diet works by using a unique combination of foods. When on the three day diet, these foods work together chemically and trigger a weight loss reaction of up to 1. The following shows in precise measurements how this three day diet should be followed. Day One. Breakfast: Black coffee, water, or tea; half of a grapefruit or pink grapefruit juice; and one slice of toast with 1 or 2 tablespoons of peanut butter. Lunch: Black coffee, water, or tea; 1/2 cup of water- packed tuna; and one slice of dry toast. Find and save ideas about 4 day diet on Pinterest, the world's catalog of ideas. ![]() Dinner: Black coffee, water, or tea; 3 oz lean meat; 1 cup green beans; 1 cup beets; 1 cup vanilla ice cream; and one small apple. Day Two. Breakfast: Black coffee, water, or tea; one egg, any style; one banana (some versions say 1/2 banana); and one slice of dry toast. Lunch: Black coffee, water, or tea; 1 cup of cottage cheese; and five saltine crackers. Dinner: Black coffee, water, or tea; two hot dogs; 1/2 cup carrots; 1 cup broccoli (or cabbage); one banana (some versions say 1/2 banana); and 1/2 cup vanilla ice cream. Day Three. Breakfast: Black coffee, water, or tea; five saltine crackers; one egg (or one slice cheddar cheese); and one 4- oz glass of apple juice. ![]() The 4 Day Diet plan encourages diet variety and exercise to help with weight loss. WebMD reviews the pros and cons of this diet. You must wait 4 days before starting the 3 day diet. Exercise is optional but encouraged especially during the 4 days off of this diet. During the 3 days on you. The 3-Day Diet plan claims to help you drop 10 pounds. The website discourages overeating but doesn't otherwise guide dieters on how to eat on their off days. 3 Day Diets That Work![]() Lunch: Black coffee, water, or tea; one hard- boiled egg; one small apple; and one slice of dry toast. Dinner: Black coffee, water, or tea; 1 cup tuna, chicken, or turkey; 1 cup cauliflower or green beans; 1 cup beets; 1 cup cantaloupe or one small apple; and 1/2 cup vanilla ice cream. After you have completed the 3 day diet, you should eat a low calorie diet so you do not regain the weight you just lost. If you have additional weight to lose, resume the 3 day diet after taking a four- day break. Four Day off menu plan for the Military Diet. For the best results on the Military Diet, we advise following a diet of 1. Most people will continue to lose weight on a diet of 1,5. To calculate how many calories you burn per day, use the following rough guide: Multiply your current weight by 1. Pick and choose from these menu items for a 4 day off meal plan for the Military Diet. Choose one breakfast, one lunch, one dinner and two snacks for an approximate 1. Breakfast(Choose ONE of the following per day): Yogurt Parfait: 1 cup of plain yogurt layered with 1 cup mixed berries, 1/4 cup granola and 1 tablespoon of sliced almonds. Cheerful morning: 1 cup milk, 1 sliced banana and 1 cup cheerios. You can also eat 1 orange. Egg on toast: 1 egg scrambled in 1 teaspoon butter on a slice of whole grain toast with tomato slices and 1/4 avocado sliced. Bagel and lox: 1/2 whole- wheat bagel topped with 1 tablespoon cream cheese and 1 oz smoked salmon. Add thin tomato, cucumber and red onion slices. Cinnamon Oatmeal: 1/3 cup rolled oats cooked with 2/3 cup milk and 1/2 cup chopped apple. Top with 2 tablespoons of chopped walnuts & cinnamon. Walnut Waffles and Berries: 2 whole grain waffles topped with 1/4 cup strawberries and 1/4 blueberries and 7 walnuts. Florentine Egg and English Muffin: scramble 2 eggs and 1 cup fresh spinach and eat on top of a whole wheat toasted english muffin. Pear and Almond- Butter Toast: one slice of whole wheat toast topped with 1 tablespoon almond butter and 1 pear sliced. Tomato- Basil Ricotta Toast: one slice of whole wheat toast topped with 1/3 cup ricotta cheese, 4 slices of tomato and fresh basil leaves. Banana & Honey Smoothie: Blend (in a blender) 1 cup plain soy milk, 1 banana, 1 tablespoon honey, 2 tablespoons oatmeal and 1 tablespoon of flax seeds. Cheesy Omelette: 2 egg omelette. Serve in a 4 inch whole- wheat pita with 2 leaves lettuce. Eat 1 cup of grapes on the side. Protein Salad: Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard- boiled egg, 2 teaspoons of raisins and 2 teaspoons of almonds. Top with 2 teaspoons of balsamic dressing. Mediterranean Plate: 1 piece of wholewheat pita bread stuffed with 1 ounce feta cheese, 1 cup of tomatoes, 6 olives, 1/4 cup hummus and 1 cup raw spinach drizzled with 1 teaspoon of olive oil and 1 teaspoon of lemon juice. Veggie Lunch: 1 cup of lentil soup with 1 slice of toasted whole wheat bread topped with 1 teaspoon pesto, 2 tablespoons shredded mozzarella and 1 tablespoon chopped sun- dried tomatoes. Vegetarian Quesadilla: 1 whole- wheat tortilla stuffed with 1/3 cup shredded Cheddar, 1/4 cup black beans, 1/4 cup each sliced peppers & mushrooms, saut. Serve with 1/4 avocado, sliced. Tuna Walnut Greens: Toss 2 cups of spring greens, 3 ounces of tuna, 3 tablespoons of walnuts, and 1 cup of grape tomatoes cut in half. Top with 2 teaspoons of balsamic vinaigrette dressing. Turkey, Pear and Swiss Sandwich: 2 slices of whole grain bread with 1 teaspoon Dijon mustard, 5 slices of turkey, 1 pear sliced, and 1 slice of Swiss cheese. Black- Bean Wrap: Wrap 3/4 cup of black beans, 1/4 avocado, 1 cup of romaine lettuce, 2 tablespoons of salsa inside 2 whole wheat tortillas. Chicken Salad Pita: Mix together 1 cup diced and cooked chicken, 2 tablespoons balsamic vinegar, 1/4 cup chopped scallions, 1 stalk of chopped celery and 1 cup of salad greens. Stuff inside a whole wheat pita. Dinner(Choose ONE of the following per day)BBQ Black Bean Burger and Slaw: 1 black bean burger cooked with 1 tablespoon BBQ sauce, served in a whole wheat bun. You can eat the slaw in the burger or on the side. Mix 1. 5 cups of shredded cabbage, broccoli, cauliflower and carrots with 1 tablespoon apple cider vinegar with 2 tablespoons of olive oil. Shrimp and Zucchini Pasta: Cook 2 ounces frozen or fresh shrimp with 1 clove of garlic, 1 cup chopped zucchini, 2 tablespoons chopped fresh basil and 1 tablespoon of olive oil. Serve on one cup of whole wheat pasta noodles of your choice. Hot Peanut Chicken Wraps: Saute 2/3 cup of sliced chicken, 1/4 cup scallions, 2 tablespoons of peanuts, 1 tablespoon hot sauce and 1 cup of shredded cabbage, broccoli, cauliflower and carrot mix in cooking spray. Wrap all this in 2 whole wheat tortillas. Sushi: 1 cup miso soup, 1 Tuna roll and a small seaweed salad. Pepper Cilantro Fajitas: Cook 1 cup bell peppers (red, green or orange), 1/2 small onion and 1 tablespoon olive oil. Spread 1/2 cup refried beans on 2 whole wheat tortillas. Top with sauteed vegetables and cilantro. Black Bean and Zucchini Quesadilla: Saute 1 cup chopped zucchini, 1/2 cup black beans, 2 teaspoons olive oil and 1 teaspoon of cumin. Place mixture on 2 whole wheat tortillas, sprinkle with 1/4 cup shredded cheddar. Fold in half and cook in a pan until the cheddar melts. Top with 2 teaspoons of salsa. Tortilla and Cheese Chili: 1. Eat with a side salad: 2 cups mixed greens and 1 tablespoon Italian salad dressing. Florentine Goat Cheese Flatbread: Saute 4 ounces of chicken, 3 cups of baby spinach, 2 teaspoons of olive oil, and 1 garlic clove. Put all this on a piece of whole grain flatbread, topped with 1 ounce goat cheese. Bake at 3. 50 degrees for 5 minutes or so. Shrimp Fried Brown Rice: Saute 1 cup cooked brown rice, 1 tablespoon sesame oil, 1 tablespoon soy sauce, 1 garlic clove and 1 tablespoon grated ginger. Then add 3 ounces of precooked shrimp and 2 cups of bok choy. Saute another few minutes. Cheese and Artichoke Pizza with side salad: Top a whole grain flatbread with 3 tablespoons spaghetti sauce, 1/2 cup canned artichoke hearts, 2 tablespoons parmesan cheese, 1/4 cup mozzarella and bake for about 1. The side salad is 3 cups mixed greens, 2 tablespoons pine nuts and 2 tablespoons of Italian salad dressing. Stuffed Chili and Cheese Potato: Top a baked potato with 1/2 cup of turkey or vegetarian chili, 1 cup cooked broccoli and 1/4 cup shredded cheddar. Italian Sausage Pasta: Saute 1 sliced italian sausage, 1 garlic clove, 1/2 cup chopped mushrooms, 1/2 cup chopped onions and 1/2 cup chopped zucchini. Add in 1/2 cup spaghetti sauce to warm and serve over 3/4 cup of whole wheat pasta topped with 1 tablespoon grated parmesan cheese. Cajun Chicken With Rice: Sprinkle 1 teaspoon dried Cajun seasoning on 4 ounces of chicken breast. Saute 1 clove of garlic, 1/2 cup chopped onion, 1 bell pepper, in 2 teaspoons of olive oil. Add 2 tablespoons of tomato paste and a few sprinkles of Tabasco sauce. Add 3/4 cup of precooked brown rice. Serve the chicken on top of the rice. Snacks(Choose TWO of the following per day)Fruit- and- nut bar. Crispy rye crackers with 2 tablespoons of cream cheese. Repeating the diet multiple times is allowed to reach your desired goal weight. Summary: This diet is a quick- fix fad diet designed to help you lose weight fast by allowing super low- calorie meals for 3 days. You then eat normally (should be healthy foods, no over- eating and no under- eating) for 4 days. You can then opt to do the diet again until you reach your desired weight. The dieter must follow the diet exactly for best results. No leaving foods out or adding some in is allowed. There are some substitutions for certain foods. Tips to keep the weight off when done with the 3 day diet: Eat a healthy balanced diet. Whole foods are recommended: Fresh veggies, fresh fruits, lean proteins and whole grains. These foods are full of the nutrients you need. Stay away from soda, sugary fruit juices and energy drinks. Drink plenty of water! Stay away from processed foods and foods stuffed with trans fats, artificial flavors or colors and other chemicals. Also stay away from refined carbs such as white breads, cookies, crackers, donuts, bagels, pastries, etc. When choosing breads or crackers, opt for whole grain! Exercise at least 4 times a week – more is better. And try to do both cardio and strength training exercises. Rules: This diet is for 3 days on and 4 days off. During the 3 days you will follow the exact meal plan. Eat no more, nor no less than what is listed. On the 4 days off, eat a healthy, well balanced diet. Don’t over- eat and for best results, don’t under- eat either. If you can’t eat something on the meal plan or don’t like a certain food item, there are always substitutions. We have an app that gives you all the meal plans and substitutions in it. See below for our app. You must wait 4 days before starting the 3 day diet again. Your body needs to eat regular meals, and a regular amount of calories during these 4 days off. You can repeat this diet until you reach your desired goal weight. Try not to repeat this diet for more than a month at a time. Being that it is very low calorie, it is unhealthy to keep going on it for longer periods. Spreading out meals is allowed. Saving food for later as a snack is allowed. Just make sure you eat everything on the meal plan for the day. Drink plenty of water daily. Exercise: Exercise is optional but encouraged especially during the 4 days off of this diet. During the 3 days on you might feel weak from eating such a low calorie diet. If so, work out at your own pace. Rating: Positives: Meal plan is easy to follow each day. All foods are easy to find and easy to prepare. Exercise isn’t required. You are allowed ice cream everyday as a small treat. There is a large amount of information online as well as in mobile apps for this diet. Repeating it for over a month is not recommended. There are healthier ways to lose weight. Sometimes weight might not stay off if the dieter goes back to a lifestyle of unhealthy eating and not exercising. You must put in the effort to keep the weight off that you lost by eating whole foods and exercising regularly. Do not over- eat or under- eat. Diet claims “up to 1. Being that the diet is very low calorie, the dieter might have a hard time with cravings and feeling hungry. The food allowed can be bland and boring. Substitutions are allowed for more variety or options. Recommended Resources: BOOKS: APPS.
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