"3 Day Diet" Review

The "3 Day Diet" is also referred to as "The Cleveland Clinic Diet," despite
having no affiliation to the prestigious clinic. The 3 Day Diet is a scheme that
combines certain foods that are supposed to create a desired reaction in your
digestive system and boost your metabolism for fat burning. The regimen must
be followed precisely with exact portions for optimum "results." The plan does
not mention or recommend exercise. The regimen lasts for three days, then
repeated after two days off the diet.
The basics:
The 3 Day Diet must be eaten exactly as specified and dieters must not over-eat
or under-eat otherwise you won't get your promised 10 pound weight loss.
Day 1
Breakfast
Coffee or tea (artificial sweetener optional)
1/2 grapefruit or fruit juice
1 piece of toast with 1 tablespoon peanut butter
Lunch
Coffee or tea
1/2 cup tuna
1 piece toast
Dinner
3 ounces lean meat or chicken
1 cup green beans
1 cup carrots
1 apple
1 cup vanilla ice cream
Day 2
Breakfast
Coffee or tea
1 egg
1/2 banana
1 piece toast
Lunch
1 cup cottage cheese or tuna
8 regular saltine crackers
Dinner
2 beef franks
1 cup broccoli
1/2 cup carrots
1/2 banana
1/2 cup regular ice cream
Day 3
Breakfast
Black coffee or tea
5 regular saltine crackers
1 ounce cheddar cheese
1 apple
Lunch
Black coffee or tea
1 boiled egg
1 piece toast
Dinner
1 cup tuna
1 cup carrots
1 cup cauliflower
1 cup melon
1/2 cup vanilla ice cream
4 cups of water or diet soda are to be consummed as well.
This is a classic low calorie starvation diet and water loss scheme which is going
to lead to temporary weight loss. You will probably gain the weight back quick
and end up adding some additional weight as is common in fad diets. The 3 Day
Diet is no miracle and certainly no solution to your weight problems.
With so many weight loss options available, it's hard to know what to do. The
reality of popular diet products and programs is that few work in the long term
because they don't focus on the sustainable strategies of balanced nutrition,
exercise and personal motivation. But don't be discouraged, there are good plans
out there that can help you achieve your goals.

1200 Calorie Meal Plan

The 1200 Calories a Day Plan (for Weight Loss)

Start off by following the meal plans—each is about 1200 calories a day.
If you are losing 1–2 pounds a week, 1200 calories is just right—stick with the 1200 calories meal plan.
If you are losing less than 1 pound a week, you need to eat less than 1200 calories. The easiest way to do
this is to decrease your portion size gradually.
If you are losing more than 2 pounds a week, you are losing weight too quickly. The easiest way to do this is
to increase your portion size gradually.

Sunday, week 1, breakfast

Herbed scrambled egg substitute (1⁄2 cup, 53 calories) or egg white—scramble in

1 tablespoon nonfat cream cheese (15 calories) and chopped mixed herbs
A banana (109 calories)
A cup of coffee with skim milk and NutraSweet

Snack
White bean spread
6 baby carrots (24 calories)
Water

Lunch
Turkey burger made with nonfat turkey (193 calories)
Place on mixed greens and top with tomato, sautéed onion, Dijon mustard, and
nonfat mayo
A sweet pickle (16 calories)
Diet soda (4 calories)
Make sure you get some exercise today.

Snack
Unsweetened apple sauce (1⁄2 cup, 53 calories)

Dinner
Butternut squash soup with 1 tablespoon sour cream and chopped chives (1 cup,
140 calories)
Braised veal chop with mushrooms and peppers (259 calories)
8 asparagus spears roasted with balsamic vinegar (28 calories)
Water with lemon

Snack
An orange (69 calories)

Monday, week 1, breakfast

Raisin bran cereal with skim milk (1 cup cereal with 1⁄2 cup milk, 229 calories)
Tomato juice (41 calories)
If desired, a cup of coffee with skim milk and flavored with NutraSweet
If you can, go running today.

Snack
Blueberries (1⁄2 cup, 41 calories)

Lunch
Turkey sandwich—add arugula, roasted red peppers, and low fat pesto mayo
(420 calories)
Apple coleslaw (1⁄2 cup, 42 calories)
Diet soda (4 calories)

Snack
Smoothie—1 banana, 1⁄2 cup nonfat yogurt, and 2 strawberries

Dinner
Seared halibut kabobs with lemon (238 calories)
Italian vegetable stew (150 calories)
1⁄2 cup brown rice (108 calories)
Water with cucumber slices

Snack
Low calorie jello

Tuesday, week 1, breakfast

Low fat French toast (2 slices, 252 calories) with blueberries (1⁄2 cup, 41 calories)
2 vegetarian breakfast links (63 calories)
If desired a cup of coffee with skim milk and flavored with NutraSweet
If you can, go to the gym today.

Snack
Half an apple sliced (41 calories) drizzled with 2 tablespoons nonfat vanilla
yogurt

Lunch
A can of light tuna, with mixed in low fat mayonnaise, chopped scallion, dill,
celery, and lemon juice, stuffed into 2 tomato halves (410 calories)
Water or diet soda

Snack
Waldorf fruit salad with fresh apples, mixed fruit, nonfat mayonnaise, ground
nutmeg, raisins, and chopped walnuts (1⁄3 cup, 70 calories)

Dinner
Minestrone soup (82 calories)
Zucchini pasta “lasagne” with nonfat mozzarella (230 calories)
Green beans with balsamic vinegar (110 calories)
Water with lemon
Snack
Nonfat chocolate pudding (1⁄2 cup, 107 calories)

Wednesday, week 1, breakfast

Muesli cereal “parfait”—Muesli (2⁄3 cup, 190 calories) layered with yogurt and 4
sliced strawberries (16 calories)
If desired a cup of coffee with skim milk and flavored with NutraSweet
Try to go running today.

Snack
Honeydew melon (1⁄8 melon, 56 calories) with nonfat cottage cheese (1⁄4 cup, 31
calories)

Lunch
Curried chicken salad with grapes in lettuce wrap (280 calories)
Water or diet soda

Snack
Eggplant dip (1⁄2 cup, 40 calories) with celery sticks (1 stalk, 6 calories)

Dinner
Chopped vegetable salad (100 calories)
Fettuccine with roasted vegetables (225 calories)
Water

Snack
Low calorie jello

Thursday, week 1, breakfast

2 low fat waffles (166 calories)
A glass of skim milk (86 calories)
If desired, a cup of coffee with skim milk and flavored with NutraSweet

Try to go to the gym today.

Snack
Roasted artichoke with Dijon dipping sauce (nonfat mayo, Dijon mustard, and lemon juice)
(57 calories)

Lunch
Nicoise salad—3 ounces canned light tuna in water atop mixed greens, green beans, 1 sliced
baby potato, red onion, black olives, 2 cherry tomatoes, and light vinaigrette (293 calories)
Water or diet soda

Snack
Citrus baked apple with nonfat vanilla yogurt (140 calories)

Dinner
Gazpacho (28 calories)
Poached salmon (6 ounces, 368 calories) with nonfat cucumber dill yogurt sauce
Sautéed carrot and zucchini strips

Snack
Rice pudding (1⁄2 cup, 184 calories)

Friday, week 1, breakfast

Oatmeal (1 cup, 145 calories) with cinnamon and 1 teaspoon drizzle maple syrup
1⁄2 cup mixed berries (30 calories)
If desired a cup of coffee with skim milk and flavored with NutraSweet

Try to go running today.

Snack
4 tablespoons of hummus (92 calories) and 8 baby carrots (32 calories)

Lunch
Sliced turkey lettuce wrap with 1 sliced avocado, tomato, and nonfat mayonnaise (140
calories)
Diet soda (4 calories)

Snack
An orange (62 calories)

Dinner
Chicken and vegetable stir-fry (290 calories)
1⁄2 cup brown rice (108 calories)
Water

Snack
Pumpkin pie (1 piece, 229 calories)

Saturday, week 1, breakfast

2 pancakes prepared from lower calorie mix (148 calories): add 1⁄2 cup blueberries to mix (41
calories)
If desired a cup of coffee with skim milk and flavored with NutraSweet

Snack
Banana smoothie: blend 1 cup orange juice, 1 cup vanilla low fat yogurt, and a banana (206
calories)

Lunch
Roast beef sandwich (346 calories) with grilled red onion, Dijon mustard, and horseradish
sauce
A sweet pickle (18 calories)
Sugar-free lemonade (5 calories)

Don’t forget to exercise today.

Snack
A peach (42 calories)

Dinner
Orange and cumin glazed salmon with 1⁄2 cup toasted couscous (431 calories)
Sesame broccoli and carrots (73 calories)
Water with lemon

Snack
Red wine poached pear (150 calories)

Sunday, week 2, breakfast

3 low fat waffles (4” waffles, 249 calories)
6 strawberries (24 calories)
If desired a cup of coffee with skim milk and flavored with NutraSweet

Snack
Cantaloupe with nonfat cottage cheese (1/8 melon, 24 calories and 1⁄2 cup cottage cheese,
62 calories)

Lunch
Warm bay scallop salad with tomatoes and chopped basil on baby spinach (110 calories)
Water with lemon

Snack
10 frozen grapes (36 calories)

Dinner
Eye of round roast, fat cut away (6 ounces, 286 calories) with roasted red pepper sauce (25
calories)
Roasted ratatouille (91 calories)

Snack
Blueberry pie (1 piece, 271 calories)

Monday, week 2, breakfast

Raisin bran cereal (1 cup, 186 calories) with skim milk (1⁄2 cup, 43 calories)
A glass of skim milk (86 calories)
If desired a cup of coffee with skim milk and flavored with NutraSweet
Try to go running today.

Snack
Cucumber slices topped with baby shrimp (6 ounces, 204 calories)

Lunch
Waldorf chicken salad on mixed greens with apples, walnuts, and nonfat mayonnaise (310
calories)
Lemonade sweetened with NutraSweet (5 calories)

Snack
A pear (98 calories)

Dinner
Minestrone soup (1 cup, 82 calories)
Potato gnocchi with marinara sauce (1 cup, 340 calories)
Squash (3⁄4 cup, 60 calories)
Water

Snack
Sugar-free jello (1⁄2 cup, 8 calories)

Weight-Reduction Surgery
Weight-reduction surgery (bariatric surgery) causes dramatic weight loss. There are risks to the surgery, and
you can have problems after the surgery. It is healthier and safer to lose weight by diet and exercise than by
weight-reduction surgery. Most people should make a serious attempt at weight loss by diet and exercise for
6 months before considering weight-reduction surgery. With the diet described in this book you can succeed
and avoid a potentially dangerous surgery that has long-term problems associated with it. That said, if after
6 months you are still severely obese, you should consider weight-reduction surgery.
Weight-reduction surgery is effective and produces sustained weight loss in most patients. Gastric bypass is
the most commonly performed weight-reduction operation in the United States. People with a BMI over 40
lose on average 40 to 70 pounds after gastric bypass.326 It is clear that much of the weight stays off.
However, some studies found that over the course of 10 years, half of the weight is gained back, while other
studies found that almost none of the weight is gained back.327 The good news is that diseases caused by
too much fat, such as diabetes, become less severe after weight loss surgery.
While it is clear that people with a BMI greater than 40 lose more weight after gastric bypass surgery than
from medical treatment, the data is less clear-cut for people with a BMI between 35 and 40.328 The data for
people with a BMI between 35 and 40 points to surgery being superior to medical therapy but is not
conclusive.
The risk of death from the gastric bypass operation is about 1%.329 Over time, untreated severe obesity has
a much higher death rate.
After surgery, patients have less depression and improved self-esteem.330 Usually marital satisfaction
increases after surgery; however, divorce is not uncommon.331
Weight-reduction surgery is only for:
• people with extreme obesity (BMI greater than 40)
• people with severe obesity (BMI greater than 35) and serious obesity-related illness (for example,
diabetes)