Quick weight loss plans are constantly surfacing, and the "3-Day Diet" is one example that has gained attention. This article delves into the details of various 3-day diet plans, including the "3-Day Cardiac Diet" and the "Military Diet," evaluating their claims, potential downsides, and overall effectiveness.
What is the 3-Day Diet?
The 3-Day Diet, often referred to as the "Military Diet" or the "3-Day Cardiac Diet," has many variations but typically promises rapid weight loss, often claiming up to 10 pounds (4.5 kg) in just three days. These diets are very low in calories and involve strict rules about which foods to consume during the 3-day period. After the initial three days, some versions recommend a less restrictive diet for the next four days.
Origins and Claims
Many 3-day diets circulate with different names and supposed origins.
The "3-Day Cardiac Diet"
The "3-Day Cardiac Diet," also known as the Birmingham Diet, is rumored to have originated at the University of Alabama-Birmingham, although there is no evidence to support this. It has been suggested it was created to help people with heart disease lose weight before surgery; however, it is not recommended by cardiologists or any other medical association.
The "Cleveland Clinic Diet"
The Cleveland Clinic diet development is attributed to the Cleveland Clinic located in Cleveland, Ohio. However, there is no official record of the diet’s use in the facility. In fact, the origins of the diet have become somewhat of an urban legend. Many variations of the diet and stories of its development can be found posted by anonymous sources on Web sites and blogs. It is possible that the diet became associated with the Cleveland Clinic because the clinic does publish specialized cookbooks and nutrition guides for persons with kidney disorders or diabetes.
Read also: The Hoxsey Diet
The "Military Diet"
The name of the diet makes it sound as if it were created for the military, but the diet is not associated with any branch of the military.
Proponents often claim these diets can boost weight loss and even enhance heart health. However, it's important to approach these claims with skepticism, as scientific evidence supporting them is often lacking.
How it Works
The core principle behind most 3-day diets is severe calorie restriction. These diets typically provide only 800-1,400 calories per day, significantly lower than the average adult's daily requirement of 1,600 to 3,000 calories.
The "3-Day Cardiac Diet"
The plan sets strict rules for which foods you should consume for 3 consecutive days during the week. During the remaining four days, you can enjoy any food you’d like. This cycle should be repeated at the beginning of the next week as many times as necessary until you reach your goal weight. The meal plan provides detailed information on which foods to eat at each meal, as well as the permitted amounts of each food. During the 3 days, no other ingredients are allowed, nor can any substitutions can be made. Meals revolve primarily around toast and a source of protein. The calorie count is extremely low, at 800-1,000 calories per day. The diet sets no guidelines for lifestyle changes, such as physical activity or hydration.
The "Military Diet"The Military Diet spells out exactly what you should eat for three days and gives you visual indicators for measuring serving sizes depending on the food. The menu is made up of three breakfasts, lunches, and dinners. It doesn't allow you to snack in between meals. If you continue the diet, you'll eat no more than 1,500 calories for the next four days.
Food Lists
The "3-Day Cardiac Diet" sets strict limits on foods you can eat during specific meals. Meals generally consist of a protein source paired with fruits, vegetables, toast, or saltine crackers. Salt and pepper are the only permitted spices. For dessert, vanilla ice cream is allowed once per day during dinner. No other ingredients or substitutions are allowed.
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Foods allowed on the 3-Day Cardiac Diet are:
- Fruit: grapefruit, bananas, melons, and apples
- Vegetables: turnip greens, string beans, carrots, cauliflower, beets, cabbage, and broccoli
- Dairy products: vanilla ice cream, cottage cheese, and Cheddar cheese
- Proteins: tuna, eggs, skinless poultry, peanut butter, and lean cuts of beef and pork
- Grains: toast and saltine crackers
- Beverages: black coffee, tea, water, and diet soda
If a food doesn’t appear in the list above, you can assume that it’s banned on the diet.
Some common foods you can eat on the standard Military Diet include:
- Toast and saltine crackers
- Fruit such as grapefruit, bananas, and apples
- Proteins such as tuna, boiled eggs, peanut butter, and hot dogs
- Select vegetables, including broccoli, green beans, and carrots
- Dairy like ice cream, cottage cheese, and cheddar cheese
- Tea and coffee
- No-calorie seasonings such as salt, pepper, lemon juice, fresh garlic, and certain spices
- Low-calorie condiments such as mustard, hot sauce, and low-sodium soy sauce
The vegan and vegetarian version of the diet replace milk-based items with dairy-free options. It also includes meat alternatives like beans, tofu, hummus, and veggie hot dogs.
This diet largely focuses on what you can eat. Anything else shouldn't be included in your three-day plan. The guidelines do mention a few things that you should avoid for sure, such as:
Read also: Weight Loss with Low-FODMAP
- Cream and sugar in your coffee
- Sweeteners except stevia
- Garlic salt
- Alcohol
- Condiments such as mayo, ketchup, and store-bought salad dressings
A Sample Meal Plan
Here is a sample meal plan for the 3-Day Cardiac Diet:
Day 1
- Breakfast: half of a grapefruit or juice and 1 slice of toast with 1 tablespoon (16 grams) of peanut butter
- Lunch: 1 slice of toast with 1/2 cup (73 grams) of tuna
- Dinner: 3 ounces (85 grams) of lean meat, 1 cup (180 grams) of cooked string beans, 1 cup (130 grams) of carrots or beets, 1 small apple, and 1 cup (150 grams) of vanilla ice cream
Day 2
- Breakfast: 1 hard-boiled egg, 1 slice of toast, and half of a banana
- Lunch: 1 cup (225 grams) of cottage cheese or 1/2 cup (73 grams) of tuna and 5 saltine crackers
- Dinner: 2 beef franks, 1 cup (90 grams) of cooked cabbage or broccoli, 1/2 cup (65 grams) of turnip greens or carrots, half of a banana, and 1/2 cup (75 grams) of vanilla ice cream
Day 3
- Breakfast: 1 hard-boiled egg and 1 slice of toast
- Lunch: 1 ounce (28 grams) of Cheddar cheese, 1 small apple, and 5 saltine crackers
- Dinner: 1 cup (146 grams) of tuna, 1 cup (100 grams) of cooked string beans or cauliflower, 1 cup (130 grams) of carrots or beets, 1 cup (160 grams) of melon, and 1/2 cup (75 grams) of vanilla ice cream
Weight Loss: Fact vs. Fiction
Because the diet is very restrictive and limits the amount of food you can eat, it’s very low in calories and may lead to short-term weight loss. Keep in mind that almost any diet with a daily calorie count of 800-1,400 will result in weight loss. That’s because you’d be consuming fewer calories than your body burns, which would result in weight loss.
However, the weight loss achieved on a 3-day diet is often misleading. You're likely just losing water weight. So, one con of the Military Diet is that you're not actually reaching the typical health goal of losing weight through fat loss. As soon as the dieter goes back to consuming a normal amount of carbohydrates, the water weight comes back.
Furthermore, the diet’s restrictions only apply for 3 days of the week. You should eat your typical diet on the other 4 days, meaning that your weight may fluctuate significantly. As such, the diet may be unsustainable in the long run and lead to weight regain once you resume your typical diet. That’s because it fails to promote long-term lifestyle changes or healthy eating habits.
Health Concerns and Risks
The 3-Day Cardiac Diet is linked to several potential downsides and side effects.
Limited Research
One of the biggest drawbacks of the 3-Day Cardiac Diet is that very little evidence supports it. There are no solid studies to support its claims that you can lose 10 pounds (4.5 kg) rapidly or improve heart health on this diet. In fact, it eliminates many foods that support heart health, including whole grains, as well as many fruits, vegetables, and legumes. This eating plan can be classified as a crash diet that isn’t based on sound science.
Highly Restrictive
The 3-Day Cardiac Diet includes a very limited selection of foods in small amounts. Substitutions aren’t permitted, making the diet difficult to follow if you have any dietary restrictions or particular food preferences. It may also be challenging for adventurous eaters or those who enjoy experimenting in the kitchen.
Furthermore, you may run the risk of nutrient deficiencies if you follow several cycles of the diet, especially because the diet cannot be tailored to people with different body sizes, activity levels, or nutritional needs. Remember that the diet provides an average of 800-1,000 calories per day, which is well below the amount that most adults need. This can not only leave you feeling hungry but also cause you to experience fatigue, nausea, and headaches.
Tedious and Hard to Follow
The 3-Day Cardiac Diet requires that you carefully measure your food intake and adhere to strict guidelines, which can be difficult and time-consuming. Additionally, it’s highly restrictive and lacks flexibility, which can hinder social situations, travel, and family meals. Thus, it’s likely more challenging to maintain in the long run, compared with other eating plans.
Potential Health Risks
- Disruption of normal body functions: Cutting back on nutrients can lead to constipation, exhaustion, low energy, hair loss, loss of bone strength and density, and a weakened immune system.
- Mental health effects: Fad diets like this one that promise quick, short-term weight loss through extreme changes can take a toll on your body. It often leads to a cycle of yo-yo dieting, where you may start strong but "give in" to cravings later, breaking the diet rules. This can make you feel guilty before you restart. This can increase your chances of eating disorders and low quality of life and well-being.
- Unhealthy for certain conditions: The 3-Day Diet is low calorie, but it certainly is not low-fat, low-salt, or low cholesterol, so it is not a healthy option for most people with certain medical conditions such as diabetes, hypertension, heart disease, and high cholesterol.
The Verdict: Is it Worth it?
The 3-Day Cardiac Diet is geared toward people looking for an quick way to lose weight and improve their heart health. However, it’s not only unsupported by research but also associated with a slew of potential side effects. It can dangerously restrict calories, promote unhealthy eating habits, and possibly lead to weight regain over time.
The Cleveland Clinic diet is rejected by mainstream physicians and dietitians. The American Heart Association (AHA) and the hospitals whose names have been associated with the cabbage soup diet have issued formal disclaimers warning the public that they do not endorse this diet. The Oregon Health and Science University stated in 2003 that the “hot dog and ice cream diet . . . has been a thorn in our side for years. . . . We will not publish the entire meal plan for fear that someone might take it seriously.”
A Sustainable Approach to Weight Loss
Instead, a well-rounded diet rich in nutritious ingredients is a better option for improved heart health and weight management.
Here are some key principles for healthy and sustainable weight loss:
- Focus on whole, unprocessed foods: Emphasize fruits, vegetables, lean proteins, and whole grains.
- Create a calorie deficit: Aim to burn more calories than you consume, but do so gradually and sustainably.
- Engage in regular physical activity: Exercise helps burn calories, build muscle, and improve overall health.
- Make gradual lifestyle changes: Focus on creating long-term healthy habits rather than quick fixes.
- Consult a healthcare professional: A doctor or registered dietitian can provide personalized guidance and support.