در مراحلی از مسیر کاهش وزن، بدن وارد حالت ایست یا «استپ وزنی» میشود و دیگر به رژیم پاسخ مطلوب نمیدهد، انگار نه انگار که لب به چیزی نمیزنیم! در چنین شرایطی، رژیم شوک سهروزه یک تلنگر مؤثر برای متابولیسم بدن است. این رژیم کوتاهمدت، با تنظیم هوشمندانه میزان کالری و ترکیب درشتمغذیها، سوختوساز بدن را دوباره فعال و فرآیند چربیسوزی را از نو راهاندازی میکند. البته برای آنکه این رژیم نتیجه مطلوب داشته و سلامت بدن حفظ شود، آگاهی از چندوچون آن و نظارت متخصص تغذیه حیاتی است. در ادامه، با مفهوم دقیق این رژیم و نمونهای متعادل از برنامه سهروزه آن آشنا میشوید.
What is the 3-day shock diet?
The 3-day shock diet is a low-calorie diet plan rich in protein and carbohydrates for immediate weight loss. This diet increases the body's metabolism and fat burning in the short term, and its results are permanent provided that you follow a 3-day, 4-day rest (normal diet) and continue this cycle for a month. The three-day shock diet claims to lose 5 kilograms in one week! Even if this claim is true, there is no research confirming the benefits of this diet and its safety.
Note: In most short-term weight loss diets, we see the weight return as soon as we stop.
How does the three-day shock diet work?
The three-day shock diet divides the weight loss week into a 3-day period and a 4-day period. In the first 3 days, the maximum daily caloric intake is between 1100 and 1400 calories, and the three main meals (breakfast, lunch and dinner) are defined in advance. No snacks are allowed during these 3 days. During the 4-day period, the calorie limit reaches 1,500 and is still less than the recommended amount!
Note: Normal daily calorie intake for adult men is between 2,200 and 2,400 and for adult women between 1,600 and 1,800. What do we do?
The amount of weight loss in the three-day shock diet is a function of your physical condition, and a fixed number cannot be prescribed for everyone. Most people see a weight loss between 3 and 5 kilos on the scale. A major part of this rapid weight change is due to the elimination of interstitial water and the depletion of glycogen reserves, as soon as the carbohydrate consumption is limited.
What is the best three-day shock diet?
In the following, we will introduce some of the best three-day diets for breaking the weight step. Do not forget that in three-day shock diets, getting essential vitamins such as vitamin b7 and Vitamin B2 is necessary to maintain the overall health of the body.
1. Three-day potato shock diet
Our first suggestion is the three-day potato shock diet. This diet is based on the consumption of boiled or baked potatoes (without oil and butter). Potatoes have a type of resistant starch that gives long-lasting satiety. During these three days, a person is allowed to consume a certain amount of potatoes with low-fat yogurt.
Due to the very low calorie intake and excess sodium excretion, weight loss with this step diet is very fast, although repeating it leads to protein deficiency.
2. The three-day milk and date shock diet
The next suggestion is the three-day milk and date shock diet, an old method for cleansing and rapid weight loss. During these three days, one's meals are reduced to milk (low fat) and a limited number of dates. Milk provides the required calcium and protein and dates (with natural sugar and fiber) provide the necessary energy for daily activities. This compound has diuretic properties and is very effective in removing body bloat.
3. Three-day fruit shock diet (single fruit)
In this diet, a person does not consume anything but one type of fruit, such as apples or grapefruits, for three days. Most people choose grapefruit because of its fat-burning enzymes. Abundant amounts of vitamin C and antioxidants completely detoxify the liver and break the weight trap. Of course, since this three-day shock diet does not introduce protein and fat into the body, it is not advisable to continue it for more than 72 hours!
3. The Three-Day Egg Shock Diet
This diet is extremely popular among ketogenic lifestyle advocates and focuses on eggs, butter, and high-fat cheese. The goal is for the body to enter ketosis in the shortest possible time, the phase of using fat as fuel instead of carbohydrates.
During these three days, the person eats at least 2 eggs per meal. The high protein in the egg prevents muscle wasting and its healthy fats send a satiety signal to the brain, which leads to a reduction in false appetite.
4. The three-day shock diet of green smoothie
The green smoothie diet is mostly cleansing and is good for people who have digestive problems. For three days, all solid foods are replaced by a combination of leafy greens (such as celery and spinach), cucumbers, ginger, and a small amount of low-sugar fruit (such as green apples). This shock introduces a huge amount of antioxidants and liquid fiber into the body and has three useful functions: firstly, it resets the function of the digestive system, secondly, it makes the skin shine, and thirdly, it eliminates bloating and causes a rapid reduction in the size of the abdominal circumference.
5. Three-day military shock diet
This diet is one of the most famous shock diets in the world and a strange combination of seemingly unrelated foods (such as tuna, vanilla ice cream, crispy biscuits and broccoli). The purpose of this composition is a kind of chemical reaction in the body's metabolism and increasing the rate of fat burning. This diet with small daily calories (less than 1000), quickly breaks the weight step and has amazing results when you need to lose weight immediately.
6. The three-day protein shock diet
In this three-day shock diet, the absolute focus is on consuming proteins with the least amount of fat and carbohydrates. The balance of nitrogen in the body should be maintained so that while losing weight quickly, there is no news of sagging skin or muscle atrophy. Due to the thermogenic properties of protein, the body spends more energy digesting these substances, which raises the basic metabolic rate and results in rapid weight loss.
Day-to-day food plan of the three-day shock diet
In this section, we review the three-day protein shock diet plan day by day.
Day 1: cleansing and stimulation of metabolism
On the first day, liver glycogen reserves must be depleted. For breakfast, replace sugar with healthy fat; For example, try the combination of two boiled eggs with half of an avocado. Lunch on the first day should be pure protein (like grilled chicken breast) with plenty of green leafy vegetables (like spinach). For dinner, enjoy grilled fish with steamed broccoli and cut out the starches to get the fat-burning phase off to a good start.
Day Two: Stabilize Insulin Levels
At this point, the body starts using fat as fuel. Start breakfast with a small bowl of fat-free Greek yogurt and a few walnuts to get enough protein to the muscles. Make lunch a big Mediterranean salad with tuna (no oil), cucumber, bell pepper and olive oil. Dinner on the second night should be light and contain plenty of fiber, such as mushrooms and green beans without bread and rice. In this way, blood sugar remains at the lowest possible level.
Third day: regeneration and elimination of toxins
The last day is focused on hydration and elimination of sugar residues. For breakfast, eat a vegetable omelette (only with egg whites and mushrooms). Your lunch should be a piece of turkey meat or a piece of lean steak with lettuce salad and beer. At dinner, complete the shock period with a large plate of steamed vegetables (zucchini and cauliflower) and a small amount of chia seeds, so that the body is ready to return to a balanced and controlled diet.
Forbidden foods in the three-day shock diet
The three-day shock diet for the weight step has a series of dos and don'ts and forbidden foods that you should be aware of. In the table below, we have listed the forbidden foods in the three-day shock diet. 24px;">Why forbidden? The three-day shock diet is one of the types of slimming methods Its benefits are not limited to weight loss. This diet challenges the body's hormonal balance by severely restricting calories and carbohydrates in a short period of time. In the following, we take a brief look at the benefits of this program. When the body gets used to receiving fixed and specific calories, the metabolism is lower and enters the weight step phase. One of the biggest benefits of a shock diet is that it gives the body a sudden impulse to break out of a steady state of weight and start burning fat. This shock changes the body's fuel consumption at once and forces the body to use fat reserves. By completely removing sugars and simple carbohydrates, the pancreas will have a chance to rest in these 3 days and the cells of the body will become sensitive to insulin again. The result of this is improving blood sugar management and preventing the accumulation of new fats in the abdominal area. Carbohydrates are the main cause of water retention in body tissues. During the shock diet, with the depletion of glycogen reserves, a large volume of interstitial water, which is the main culprit of swelling and puffiness, will be expelled. In this way, the person experiences weight loss and lightness at the same time. From the point of view of health psychology, the sooner a person sees the results of a slimming diet, the more motivated he is to continue. This diet teaches us to abandon bad eating habits and commit to the principles of a healthy diet. The activation of the mechanism of "autophagy" or "cell self-eating" is one of the most attractive advantages of severely restricting calories in a short period of time. In this case, due to the lack of input fuel, the body begins to identify and recycle damaged proteins and damaged cells. See this process as a type of cellular renewal that rejuvenates tissues and prevents chronic diseases. The three-day shock diet, focusing on protein and eliminating sugar, modulates the release of hunger hormones and increases the sensitivity of the brain to the satiety hormone. As a result of this hormonal adjustment, the person has less false desire to snack and feels less desire to consume sweets. The root of many joint pains and chronic fatigue is silent inflammation in the body caused by excessive consumption of sugar. This three-day diet eliminates glycemic triggers and lowers the level of inflammatory factors in the blood. In this short-term rest, the immune system gets a chance to repair internal inflammations. On the second and third days of the three-day shock diet, mood swings and brain fog, which are generally caused by insulin fluctuations, disappear. In this state, the body begins to produce a useful fuel for the brain called ketones. As a result, concentration, alertness and mental clarity will increase in daily activities in a surprising way. The body's defense mechanism is designed in such a way that any sudden change in the eating pattern acts like a double-edged sword. Although the types of low-cost slimming regime are suitable for breaking the weight step in the short term, their unrestrained start regardless of the physical limitations and basic needs of the body will face the metabolic system with serious challenges. The most important disadvantages of the three-day protein shock diet are: In the table below, we have collected a sample three-day shock diet for you. The three-day shock regime is a proven and effective solution for breaking the weight step and re-stimulating the body's metabolism. Keep in mind that rapid weight loss is mostly due to depletion of water and glycogen stores, not necessarily fat burning! Therefore, this diet cannot be a permanent solution for your long-term weight loss. To achieve sustainable results and maintain overall health, combining a balanced diet with regular physical activity and consultation with a nutritionist is the best possible approach. If your weight loss process has stopped and you are looking for a way to continue burning fat or you are eager to know if the three-day shock diet is right for you, with a session Nutrition doctor online visit On the doctor doctor medical website, hear the answers to all your questions from a specialist doctor.Sugar and sweets severe blood sugar fluctuations and appetite sweet and carbonated drinks high calorie, no nutritional value high fat, heavy digestion Slowing down the process of fat burning and additive refined bread and grains (white bread, white rice) rapid growth of sugar blood salty snacks (chips, puffs) the property of retaining salt water and creating Bloating high-fat dairy a lot of calories and creating a feeling of heaviness sausages, sausages and processed meats high content of salt and unhealthy fats high-calorie sauces and seasonings lots of hidden calories What are the benefits of the three-day shock diet?
1. Breaking the weight step
2. Increasing sensitivity to insulin
3. Removal of excess water and detoxification
4. Strengthening motivation and will
5. Stimulation of the autophagy process
6. Regulation of hunger hormones
7. Improvement of internal inflammations
8. Improving mental clarity and concentration
Disadvantages of the three-day shock diet
An example Free three-day shock diet
Promise Food Day 1: Glucose depletion Day 2: Fat burning The third day: stabilization and elimination of water Breakfast 2 boiled eggs with half an avocado 1 bowl of Greek yogurt with 3 walnuts Omelet with 2 egg whites and mushrooms Grilled chicken breast with spinach Lots of tuna salad (no oil), cucumber and lettuce 1 piece of turkey or steak and salad Green Dinner Grilled fish and steamed broccoli Mushroom and green bean meal (without bread) Steamed zucchini and cauliflower with chia seeds plenty of water and green tea Water and bitter coffee Ginger tea and water Doctor's last word
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