Your destination for all the information you need to eat well and follow a healthy diet. Clean Recipes: Smoothies, Juices and Teas. Enjoy these shake and beverage recipes during your program. Make Woman's Day your source for healthy recipes, relationship advice and DIY home decor ideas. Woman's Day is the destination of choice for women who want to live well. What is the 3 day diet plan? Get a detailed overview of the 3 day diet plan that features a summary, tips, a menu of predetermined foods, FAQs, and more.
Day Diet Plan, Shopping List . It has been around since the mid 1. Often, the 3 day diet plan is mistakenly referred to as the Cleveland Clinic Diet. Day Diet Plan At a Glance. Site Link. None. Category. Super Fast Diet. Length of Diet.
Days. Claimed Weight Loss. Up to 1. 0 Pounds in 3 days.
Product Type. Free Information. Price. Free. Pros. No extra supplements. Cons. 1. Not recommended as a long- term weight loss solution. Special Promotions. None. Visit/Purchase. N/A3 Day Diet Plan Summary.
Learn to live the alkaline diet to unlock your energy and vitality - easily and achievably. Over 650+ free alkaline diet guides & recipes - Live Energized. Good Housekeeping is your destination for everything from recipes to product reviews to home decor inspiration. Make sure you know the complete diet plan and prepare beforehand with this detailed grocery list to ensure a smooth and effective diet.
The 3- day diet plan is very specific and cannot be deviated from. The foods are balanced and include proteins, fruits, vegetables, and grains. The calorie consumption is low. This particular diet should not be followed for longer than the three day period.
Participants are not required to exercise. The 3 day diet is a low calorie diet, and you can expect weight loss due to the sudden drop in calories. The problem is only that the calories on the 3 day diet are below 1. Your body thinks that it hit an emergency situation, and adjusts (to ensure your survival) by reducing the amount of calories it burns.
The 3 day diet plan can be cycled as long as you incorporate an adjustment phase, which is 4- 5 days of “regular” eating. In other words, you can repeat the 3 day diet plan continuously so long as you eat normally for 4 to 5 days after each 3- day cycle. Many people are successful in losing weight on the 3 day diet plan. What is critical (if you want to keep the pounds off), is to slowly come back to normal eating after the 3 days, otherwise you will be at high risk of gaining it back quickly and then some! In a nutshell, if you want to lose up to 1. If you want to keep the lost weight off, you need to carefully plan the return to your normal eating pattern.
Should I Exercise on the 3- Day Diet? With such low calorie intake (below 1. However, if you have the energy, and/or want to exercise, exercise will not only help you to lose weight faster, but it may also reduce your appetite, making it easier to be on this diet.
Based on a study (links below) by Dr. Stensel of the Loughborough University in the United Kingdom, aerobic exercises (walking, running) are better at suppressing appetite than non- aerobic (muscle) exercises. You could incorporate a simple walking exercise on a daily basis. If the weather in your area permits, you can also take a nice walk every day.
The exercise may reduce your appetite and make this diet easier. Now, once you are off the 3 day diet, exercise will become critical. If after a period of significant calorie reduction, you all of a sudden eat “normal” again, and maybe even eat MORE to fulfill your cravings, you will need to increase your exercise level to ensure that you can keep all or most of the weight loss. References: Exercise suppresses appetite by affecting appetite hormones, American Physiological Society, 2. Exercise Suppresses Appetite By Affecting Appetite Hormones, Science Daily How to Decrease Your Appetite While on the 3 Day Diet. Feeling hungry or having an appetite is not just a physical phenomenon, it is also psychological. We eat because we are stressed, bored, or because it is “time” to eat.
Here are a few tips to decrease your appetite naturally. This can be especially helpful during the 3 day diet as you only eat a limited amount of food, but these are also good weight loss tips outside the 3 day diet.
Drink water. Hunger and thirst are not that easy to distinguish. Low level thirst often feels like hunger. Drinking enough water throughout the day and before meals helps to ensure that what you are feeling is truly hunger, so that you don’t waste calories by eating, when water would have quenched your hunger! Drinking water should help to manage your hunger feelings while on the 3 day diet. There also has been research showing that water consumption increases the rate at which people burn calories.
According to Mayo Clinic, you should be drinking at least eight 8- ounce glasses of fluid a day. On a side note, there also has been research showing that drinking lime/lemon water is particularly helpful to lose weight.
So if don’t mind the taste, lemon water may be the best water to drink. Get enough sleep. If you don’t get enough sleep, you will tend to eat more, need more food to be not hungry and have a greater appetite, because your body hormones go into a direction that encourages weight gain. This short video (1 min) explains the importance of sleep for weight loss. But there is more to sleep, according to Psychology Today. According to Psychology Today, you burn more calories sleeping than just lying down in bed during particular phases of your sleep.
The most calorie intense part of your sleep is the REM phase when your body burns a lot of calories. Unfortunately a big part of your REM occurs between the 6th hour and 8th hour of your sleep.
So, if you miss those 2 hours, you will burn a lot less calories during your sleep. Combining the 3 day diet with sleep for at least 8 hours a day ensures that you get the most weight loss, and that during the day your hormones don’t make you hungry.
Read more about how sleep affects weight loss. Add more fiber to your diet. Psyllium Husk is a natural product and is an effective fiber supplement. When combined with water, it swells up to 1. There has been some research that if Psyllium is taken before meals (recommended is 3. In addition to reducing appetite, Pysllium is also a good colon cleanser, providing detoxification and bowel regularity. Drinking it can be a little complicated initially, and you can choke on it if not done correctly.
This short video (2 min) explains how to drink it safely. Eat Slowly. Most of us have developed an unhealthy eating habit of chewing and eating minimally and fast. Take time to savor every bite, chew extensively and take breaks while eating. Drink a lot of water with your meals. The reason for eating slowly is that it takes about 2. On the 3 day diet you won’t be eating enough to be really full, but if you take your time and eat extra slow, it will reduce your feelings of hunger and increase your feelings of satiety.
Day Diet Menu at a Glance. Day 1 – Total 1. 02. Calories Breakfast. Lunch. Dinner. Since the caloric intake is low for each day, even if you are not hungry, you should avoid under- eating. Following are photos of the 3 day diet plan ingredients: Day 1.
Day 1 Breakfast: Black tea or coffee (with Sweet & Low or Equal). Day 2 Dinner: 2 beef franks, cabbage or broccoli (1 cup), carrots (.
This effectively means you can drink more black tea or coffee if you like. Day Diet i. Phone App.
There is a 3 Day Diet App for your i. Phone or i. Pad to make it easier for you to follow the 3 Day Diet for $2. It allows you to track what you eat by day, gives you a shopping list, and tracks your weight. If you are planning to repeat the 3- day diet from time to time, it may be a good investment. Day Diet Menu Substitutes.
According to the diet guidelines, this diet should be followed to the last detail, however the following items can be exchanged if necessary. Just make sure you eat nutritious and balanced foods for the 4 days when you are not on the diet. What about those 4 days when I am not dieting? The biggest obstacle to maintaining the weight loss from the 3 day diet are the days following the 3 day diet.
Many people over- eat on the subsequent days, and gain everything back. The trick is to eat normally on those 4 days, but in moderation. Make sure to check how many calories you need per day to maintain your weight and stay within those calories. How Does the 3 Day Diet Plan Work? The supposed secret behind this diet is the boosted fat burning and a unique metabolic reaction that is created by the combination of foods this plan suggests. Supposedly, this is how the 3 day diet plan food combinations help burn fat, cleanse the body, increase energy and lower cholesterol. However, in reality, the fact that the 3 day diet plan is very low in calories is probably the main reason that weight loss is achieved.
As the name of this diet suggests, the 3 day diet plan has to be followed for 3 days, but can be resumed an indefinite number of times after taking a 4 to 5 days break of “normal eating”. The reason this diet recommends to resume the usual eating style is to prevent the metabolism from slowing down and reverting to starvation mode, which can lead to fat getting stored in the body and promoting weight gain. Caution. This diet is really hard, since basically you will be half starving yourself for 3 days. If you feel sick or dizzy, immediately stop the diet and take in more calories (in moderation).
If you succeed with the diet, there is a very high risk of rebound weight gain for most people. Physically and mentally you will probably be craving LOTS of food. Mostly likely, unhealthy food. On the first day after you finish the diet (which is the 4th day), satisfy your craving for food by eating a good volume of vegetables and meat, with limited carbs. Do NOT go out and have a large burger with fries, etc. If you have cravings for high- volume food, choose meat and vegetables, not carbs.
When you go on such a restrictive diet, there is a risk of psychological longing for unhealthy foods. You may “dream” about all the pizzas, burgers, cakes, and cookies you will eat once the diet is over. This psychological longing often results in your consuming those fattening foods in higher volumes after the diet than before you went on the diet. Especially after the diet, be diligent about keeping the portions of those fattening foods small. If you can’t stop eating them, eat them in small portions spread out over the week.
After The 3 Day Diet. You should have a plan in place for maintaining your weight after the 3 day diet. If you go back to your old ways, you may gain the weight back. For some people, the 3 day diet may be a “kick- start” diet after which they plan to go on a more sustainable long- term diet.
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Add These 1. 2 Anti- Aging Nutrients to Your Diet. By Dr. Mercola. Nutritionists have long been interested in the dynamics of telomere length in the body, and how telomeres figure in to human health and life expectancy. Telomeres were first discovered in 1. Alexey Olovnikov. He found that the tiny units of DNA at the very end of each chromosome—the telomere—shorten with time because they cannot replicate completely each time the cell divides and they may be the most powerful biological clock that has yet to be identified. Hence, as you get older, your telomeres get shorter and shorter.
Eventually, DNA replication and cell division ceases completely, at which point you die. However, a growing body of research is showing that certain nutrients play a huge role in protecting telomere length; greatly affecting how long you live.
One Way Nutrition Affects Longevity. For example, in one recent studyi, scientists found that the B vitamin folate plays an important part in maintenance of DNA integrity and DNA methylation, which in turn influences telomere length.
Researchers also found that women who use vitamin B1. Vitamin D3, zinc, iron, omega- 3 fatty acids, and vitamins C and E also influence telomere length. This supports the findings of an earlier study from 2. According to the authors.
In the analysis of micronutrients, higher intakes of vitamins C and E from foods were each associated with longer telomeres, even after adjustment for multivitamin use. Thousands of studies have been published on telomerase, and they are well- known to maintain genomic stability, prevent the inappropriate activation of DNA damage pathways, and regulate cellular aging. In 1. 98. 4, Elizabeth Blackburn Ph. D, professor of biochemistry and biophysics at UCSF, discovered that the enzyme telomerase actually has the ability to lengthen the telomere by synthesizing DNA from an RNA primer. She, along with Carol Greider and Jack Szostak were jointly awarded the Nobel Prize in Physiology or Medicine in 2. This is great news, as short telomeres are a risk factor not just for death itself, but for many diseases as well. For example, telomere shortening has been linked to the diseases listed below.
But animal studies have also shown that these types of health problems can be reversed by restoring telomerase functioning: Decreased immune response against infections Type 2 diabetes Atherosclerotic lesions Neurodegenerative diseases Testicular, splenic, intestinal atrophy DNA damage Top 1. Key Nutrients for Life Extension. The featured study found the following nutrients to have a beneficial impact on telomere length: Vitamin B1. Zinc. Vitamin DOmega- 3. Vitamin CVitamin EBelow, I will review a few of those, plus several additional recommendations for what I believe are among the most important nutrients to maintain and promote telomere lengthening.
Naturally, any attempt at a list like this is bound to fail to some degree as we really need a balance of a wide variety of nutrients. However, I believe it's possible to make some general recommendations based on the fact that most people are sorely deficient in many of these key nutrients that we know are important for optimal health. Others, such as astaxanthin and curcumin, just have such robust scientific support that it would seem foolish to ignore them when the benefits are so profound. With that said, here are my recommendations for the top 1.
I have listed the 1. I believe they have in importance.
I personally take the first six every day but the vitamin D is through sun exposure, not through an oral supplement. Vitamin DIn one study of more than 2,0. D levels were found to have fewer aging- related changes in their DNA, as well as lowered inflammatory responsesiii. Women with higher levels of vitamin D are more likely to have longer telomeres, and vice versa. This means that people with higher levels of vitamin D may actually age more slowly than people with lower levels of vitamin D. Your leukocyte telomere length (LTL) is a predictor for aging related diseases. As you age, your LTL's become shorter, but, if you suffer from chronic inflammation, your telomeres decrease in length much faster, because your body's inflammatory response accelerates leukocyte turnover.
Your vitamin D concentrations also decrease with age, whereas your C- reactive protein (a mediator of inflammation) increases. This inverse double- whammy increases your overall risk of developing autoimmune diseases such as multiple sclerosis, and rheumatoid arthritis.
The good news is that vitamin D is a potent inhibitor of your body's inflammatory response, and by reducing inflammation, you diminish your turnover of leukocytes, effectively creating a positive chain reaction that can help protect you against a variety of diseases. In essence, it protects your body from the deterioration of aging. Researchers have found that subsets of leukocytes have receptors for the active form of vitamin D (D3), which allows the vitamin to have a direct effect on these cells. This may also explain the specific connection between vitamin D and autoimmune disease.
The absolute best way to optimize your vitamin D levels would be through safe sun exposure. I am fully aware that many will not be able to implement this recommendation due to lifestyle constraints, but I feel I would be reprehensibly negligent if I did not emphasize how superior photo vitamin D is compared to oral. So for those who are able to, I have provided the following video that helps you find the times exposing your skin to the sun will actually produce vitamin D in your location. Astaxanthin (derived from the microalgae Haematococcus pluvialis)In the 2. According to the authors, telomeres are particularly vulnerable to oxidative stress. Additionally, inflammation induces oxidative stress and lowers the activity of telomerase (again, that's the enzyme responsible for maintaining your telomeres). Astaxanthin has emerged as one of the most potent and beneficial antioxidants currently known, with potent anti- inflammatory and DNA- protective capabilities.
Research has even shown that it can protect against DNA damage induced by gamma radiationv. It has a number of unique features that make it stand out from the crowd. For example, it is by far the most powerful carotenoid antioxidant when it comes to free radical scavenging: astaxanthin is 6. C, 5. 4 times more powerful than beta- carotene, and 1. Evi. It's also far more effective than other carotenoids at .
It is 5. 50 times more powerful than vitamin E, and 1. Astaxanthin crosses both your blood- brain barrier AND your blood- retinal barrier (beta carotene and lycopene do not), which brings antioxidant and anti- inflammatory protection to your eyes, brain and central nervous system. Another feature that separates astaxanthin from other carotenoids is that it cannot function as a pro- oxidant. Many antioxidants will act as pro- oxidants (meaning they start to cause rather than combat oxidation) when present in your tissues in sufficient concentrations. This is why you don't want to go overboard taking too manyantioxidant supplements like beta- carotene, for example. Astaxanthin, on the other hand, does not function as a pro- oxidant, even when present in high amounts, which makes it highly beneficial. Lastly, one of its most profound features is its unique ability to protect the entire cell from damage—both the water- soluble part and the fat- soluble portion of the cell.
Other antioxidants affect just one or the other. This is due to astaxanthin's unique physical characteristics that allow it to reside within the cell membrane will also protecting the inside of the cell. To learn more about astaxanthin, please listen to the following interview with Dr.
Robert Corish. Download Interview Transcript. Ubiquinol (Co. Q1. Coenzyme Q1. 0 (Co. Q1. 0) is the fifth most popular supplement in the United States, taken by about 5. Americans, according to a 2.
Consumer. Lab. comvii. This is a good thing as one in every four Americans over 4. Co. Q1. 0 is used by every cell in your body.
In fact, it is so important for your body's daily functions that it is also known as . What you may not know, however, is that to benefit from the form of the nutrient needed to produce cellular energy and help you reduce the typical signs of aging, your body must convert the ubiquinone to the reduced form, called ubiquinol - - and research is showing that this reduced form may actually be superior for your health in a number of ways. If you're under 2. Co. Q1. 0 from the oxidized to the reduced form. However, if you're older, your body becomes more and more challenged to convert the oxidized Co. Q1. 0 to ubiquinol.
Premature aging is one primary side effect of having too little Co. Q1. 0 because this essential vitamin recycles other antioxidants, such as vitamin C and E.
Co. Q1. 0 deficiency also accelerates DNA damage, and because Co. Q1. 0 is beneficial to heart health and muscle function this depletion leads to fatigue, muscle weakness, soreness and eventually heart failure. In a previous interview with Dr. Stephen Sinatra, he recounts an experiment from the mid- 9.
The average lifespan of a rat is two years. Rats given Co. Q1. Co. Q1. 0. The supplement basically had a potent anti- aging effect, in the sense it maintained youthfulness until the very end of their life. In terms of life extension, the effect was minimal. Sinatra also conducted his own research and found that Co.
Q1. 0 given to both younger and older mice resulted in increased energy and vigor. Older mice traveled through mazes quicker, they had better memory, and had more locomotor activity than those who did not get Co. Q1. 0. So Co. Q1. For more information and dosage recommendations, please see this previous Co. Q1. 0 article. Fermented Foods / Probiotics.
It's quite clear that eating a diet consisting of high amounts of processed foods will shorten your life, yet 9.