3 Day Diet w Substitutions

Iv had a lot of people as about substitutions so
Im doing the diet again w/ options.

Starting Weight: 149.5 lbs

Day 1 Breakfast

Tea/Coffee (sugar substitutes are permitted)

1 Slice of Toast 

1 Tlbs of Peanut Butter

1/2 Grapefruit

Substitutes:

Tea/Coffee- Green Tea, Ive also had some followers use Crystal Light. I honestly believe the objective here    is having a diuretic promoting the loss of water weight.

Toast - 5 Crackers, 1/2 Cup of whole grain cereal

Peanut Butter - Sunflower Butter or Almond Butter

Grapefruit - Any fruit w/ 1/2 Tsp of baking soda in water 30 min before breakfast. I did not add the baking soda because if this diet is only about calories than why the baking soda? So I forwent the baking soda.

Day 1 Lunch

1/2 Cup of Tuna (one can)

1 Slice Toast

Tea/Coffee

Substitutions:

Tuna - 2 oz cook chicken, 30 almonds

Toast - 5 Crackers, 1/2 Cup of whole grain cereal

Tea/Coffee - Green Tea, Ive also had some followers use Crystal Light. I honestly believe the objective here    is having a diuretic promoting the loss of water weight.

As you can see I put a little spin on mine. I used a Tilapia filet, 3 Saltines as breading, an egg white (about half once your done), and and non stick spray. It will not fill you up like the tuna and toast will however I find its good to experiment with what your given. The original diets lunch came to 183 calories and mine came to 148 calories. The best way to check your calories by far is Sparkpeople.com here is a link to their calorie counter. http://www.sparkpeople.com/calorie-counter.asp

Day 1 Dinner 

3 oz any Lean Meat

1 cup of  Green Beans

1/2 Banana

1 Small Apple

1 Cup of Vanilla Ice Cream

Water

Substitutes:

Meat - tofu, nuts, eggs, some type of protein with equal calories about 100 calories.

Green Beans - spinach

Banana - apricot, kiwi

Apple - grapes, peach

Ice Cream - frozen yogurt  

I made tweaks again based on calories. 3 oz of chicken with red and green bell peppers, onion, garlic, and zucchini, lime, a little olive oil, and mango lime seasoning. Then the 1 cup of green beans. It resulted in 301 calories for me and I havent decided what to do for dessert. I wanted something the whole family could eat so if you think you have a recipe in keeping with the diet try the recipe calculator at sparkpeople. http://recipes.sparkpeople.com/recipe-calculator.asp

Day 2 Breakfast

Day 2 Starting Weight : 146.5 lbs

Pounds Lost: 3 lbs

1 Small Apple

1 Slice Cheddar Cheese

5 Saltine Crackers

Water

Substitutions:

Apple: grapes, peach

Cheddar Cheese: cottage cheese (the other site suggests two eggs however the calories are not the same)

Crackers: Toast, 1/2 cup of whole grain cereal, 1/2 protein bar.

As you can see this is actually the breakfast from day 3 however I was out of bananas and I love including them in my diet because of the energy they give me, and since day 3 can be the hardest it just makes sense to switch them.  

Day 2 Lunch

5 Crackers

1 Egg

1/2 Cup Cottage Cheese

Substitutions:

Crackers: 1 Slice Toast

Egg: Glass of Milk, (the other site suggests 2 slices of bacon so in theory you could have a grilled BLT w/ cheese!)

Cottage Cheese: Slice of Cheese

I decided to trade in the cottage cheese for 1 slice of provolone and the crackers for a slice of bread and make a grilled cheese. I did not want an egg and did not have bacon to the grilled BLT so I chose some fresh fruit.

Day 2 Dinner

2 Hot Dogs

1 Cup of Broccoli

1/2 Cup of Carrots

1/2 Cup of Ice Cream

1 Banana

Substitutes:

Hot Dogs: 1/2 C of lentils for every hot dog, I use turkey hot dogs which are a nice alternative.

Broccoli: cabbage, cauliflower ( Again if it is simply about calories any veggie should suffice)

Carrots: spinach, bell pepper

Ice Cream: frozen yogurt, glass of milk

Banana: apricot, kiwi ( I believe the banana is important especially in the morning since its natures energy bar).

Since I use turkey franks it actually gives me leeway of about 100 calories which might be nice if you plan on eating something in addition for a snack. For me the veggies are veggies and I eat what is in my house. I typically have healthy things in my house including fresh fruit and veggies. I honestly believe that if you learn to work within the parameters of a healthy amount of calories (not these!) than you can have a healthier lifestyle. The one thing Ive noticed about this diet is portions, a balance of the food groups (although small), and no carbs in the evening. Those alone are pretty good rule and carbs are my weakness especially at nite!

Day 3 Breakfast

Day 2 Starting Weight : 146.5 lbs

Pounds Lost: 3 lbs

1 Egg

1/2 Banana

1 Slice of Toast

Water

Substitutes:

Egg: Glass of Milk, (the other site suggests 2 slices of bacon)

Banana: Apricot, Kiwi

Toast: 5 Crackers, 1/2 Cup of Whole Grain Cereal

I substituted Special K for my toast however the calories for a half cup were twice as much as a slice of toast so I only did a 1/4 Cup. Word to the wise never put bananas in your cereal, lol, it was terrible. Wish I could have lost more weight today, and I dont think switching foods hindered it Im just at that point where the weight is harder to loose. 

Day 3 Lunch

1 Slice of Toast

1 Egg

Water

Substitutes:

Egg: Glass of Milk, (the other site suggests 2 slices of bacon)

Toast: 5 Crackers, 1/2 Cup of Whole Grain Cereal

I actually substituted peanut butter for my egg just because I did not want another egg and it had the protein. 

Day 3 Dinner

1 Cup Tuna

1 Banana

1/2 Cup Ice Cream

Water

Substitutes:

Tuna - 2 oz cook chicken, 30 almonds (I did Tilapia)

Banana: Apricot, Kiwi

Ice Cream: frozen yogurt, glass of milk

As you can see I went off menu again. I did not have Ice Cream and could not stomach the thought of eating two cans of tuna plain. So the above picture is only 300 calories and was two fillets of Tilapia w/ grape tomatoes, mushrooms, lemon, and a sprinkle of Parmesan cheese. I wanted something that my daughter would eat as well so I went with something more family friendly. I still have enough calories over to do a small snack since it is only 7 pm. 

More to Come!

For more substitutions visit http://www.everydiet.org/diet/3-day-diet

Blog where I got the diet plan: http://blessedmommy.hubpages.com/hub/Lose-Up-To-10-Pounds-In-3-Days-On-The-3-Day-Diet

*Disclaimer: This is not my diet plan I am just following it. Check with your doctor before doing this diet and read the blog link provided. I am simply sharing my experience with this diet and not recommending it*

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