4 Day Diet Plan To Lose 10 Pounds

What Is The Best 4

How to Lose 10 Pounds in 3 Days with this 3 Day Diet

If you want to lose some extra kilograms, you have many diet options to choose from. However, not all the plans out there will help you achieve your weight goals.

The most popular and the best diets in the world you can use to lose weight quickly include the following:

  • The military diet: Contains high proteins, low fats, carbs, and calories. It includes foods that boost your metabolism and burn a lot of fats. The diet does not have any relation with how people in the military feast .
  • The 4-day diet: Written by Dr. Ian Smith, a popular Celebrity Fit Club show star, this plan focuses on helping you avoid dieting pitfalls such as plateaus, boredom, and much more.

How Does The Military Diet Work

The 3-day military diet is split into 2 phases over 7 days.

The diet provides a set meal plan for breakfast, lunch, and dinner for the first 3 days, without snacks between meals.

During this phase, the total calorie intake comes out to roughly 1,1001,400 calories per day, making it a low calorie diet defined as a dietary pattern that provides 8001,200 calories per day .

Importantly, this kind of calorie restriction falls well below the 20202025 United States Dietary Guidelines recommended calorie intake for adults, which starts with a minimum of 2,2002,400 for men and 1,6001,800 for women between the ages of 1860 .

To ensure your safety and adequate nutrient intake, you shouldnt pursue the level of calorie restriction that the military diet requires without a medical professionals recommendation or supervision.

For the remaining 4 days of the week, the military diet simply encourages people to follow a well-balanced diet.

Yet, as mentioned before, it does provide a less restrictive, 1,500-calorie meal plan for those who hope to continue losing weight for the rest of the week.

Summary

The first 3 days of the military diet have a set meal plan and involve extreme calorie restriction. The remaining 4 days involve fewer restrictions.

Heres a brief review of what a week on this diet looks like.

Limited Variety Of Foods

A significant drawback of this diet is that it lacks variety and calories during the diet period.

Due to the severe calorie restriction, most people will not consume enough fiber, healthy fat, vitamins, and other essential nutrients during the three diet days.

For example, the 3-day diet menu is notably low in healthy fats, such as olive oil and avocados.

Studies have shown that a diet rich in heart-healthy monounsaturated fats, like those found in olive oil, may help reduce the risk of heart disease, especially when used in the place of saturated fat .

Additionally, this menu relies on many of the same foods during the diet days, which may inadvertently leave many healthy foods, such as spinach, cabbage, cauliflower, strawberries, and leafy greens, out of the diet.

These nutritional inadequacies may put you at risk of deficiencies if you practice the 3-day diet for weeks or months at a time.

This is even more true if you do not eat a balanced diet that includes plenty of real foods during the four off-days.

The Military diet is also high in sodium, saturated fat, and sugar, mostly from the saltine crackers, hot dogs, cheddar cheese, and ice cream.

On the one hand, adding ice cream to a diet may help reduce cravings for desserts and other off-limit food items.

However, low-calorie diets that emphasize high-calorie foods, such as ice cream and peanut butter, may leave you unsatisfied because the portion sizes must remain small.

Also Check: 5 Day Anti Inflammatory Diet

Keep The Portions Small

Instead of having three big meals, make sure you have four or five small meals in a day as suggested in the above diet plans. If you go without eating for longer periods, your blood sugar levels can drop, and you start feeling hungry. Eating smaller meals at regular intervals will keep you satiated for a longer time subsequently, you tend to binge less. This practice also boosts metabolism.

Precautions When Losing 10 Pounds In 7 Days

The Military 3 Day Diet Plan to Lose 10 Pounds in 1 a Week ...

Before undertaking a diet plan to lose weight fast, you are always advised to speak with a medical professional. Not all diet plans and exercise regimes are suitable for everyone and a doctor will check your general health. This will help you create a specific and effective diet plan that will not seriously impact on your health.

Your doctor will also examine you for any underlying health conditions that have to be taken into consideration. For example, high blood pressure, diabetes, or signs of joint stiffness or muscle weakness can all impact on the type of diet and exercise program that is best for you.

If your diet starts to make you feel unwell or you get fatigued easily, have dizzy spells, or nausea, you should speak to your doctor.

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How To Lose 30 Pounds In 30 Days Without Exercise

But if you want to lose 30 pounds without exercise then youre going to have to drastically cut back your calories.Drinking plenty of water everyday will.Exercise plans compiled with a healthy diet and the right mindset is the best way to get your desired body shape in check.Exercise, diet, or drug/supplement regimen.

Exercising will also make you hungry, so its always best to have your diet in check before you add additional stress to your routine.Focus on the goal and maintain a positive mindset.How quickly we lose weight is largely determined by our genetics amongst other factors, but again there are ways to level the playing field.However, much of that will be lost muscle mass, rather than being 100% fat, so the actual fat loss will be significantly less than what the scales tell you.

However, multiple studies have shown strength training is more efficient in losing weight than cardio.I know it might seem crazy to only eat about 500 calories per day to lose 30 pounds.I tried everything to lose weight by the time i turned 45, i had tried what it seemed like a million ways to lose weight where i:In my method, i relied mostly on burning those extra calories by increasing my metabolism, but i also did reduce my intake to help hit that 1750 calorie mark.

You only need to choose the one that suits your needs.

Working Out And Exercising

  • 1Concentrate on cardio workouts. Cardiovascular workouts gets your heart pumping and will help you burn fat and lose weight. Concentrate on these types of workout for quick weight loss. Follow this cardio workout every day to lose weight quickly.XResearch source
  • Cross jacks — You will want to do this in between each of the following moves. To do a cross jack, stand with your feet hip-width apart with your arms at your side. Jump your feet wide as you cross your arms overhead. Then, jump feet together crossing one foot in front of the other as you cross your arms in front of your hips. Do this for 30 second to a minute, switching positions on each jump.
  • Single leg balance — Balance on one leg, with other leg bent with foot slightly off the ground in front of you. Place your hands on your hips and lower into a squat, keeping foot off the floor. Maintain your squat throughout. Do 10 reps on each side.
  • Crawl — Lower yourself into a push-up form. Step your foot forward, bringing your knee toward the elbow and reach forward with opposite hand. Switch sides and repeat. Stay in crouched position throughout and crawl for 30 seconds and then reverse movement.
  • Wall slide — With your back facing the wall, lie on your left side and rest your head on your left hand. Put your right hand on the floor for balance. Placing your right heel on the wall behind you, slide foot as far up the wall as you can. Lower slowly. Do this for 10 reps and then switch sides.
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    Lower Calorie Intake To Quickly Lose 10 Pounds In A Week

    The best way to lose 10 pounds in a week is to make sure your diet plan to lose weight fast greatly reduces your daily calorie intake.

    Calories represent an energy source for your body, and any unused calories are stored in the body as body fat or water weight. To lose as much as 10lbs in a short space of time, you need to both reduce portion size and swap foods high in calories for healthier choices. This means limiting saturated fats and eating more fruits and vegetables.

    By consuming fewer calories every day, you will notice a change in your waistline and your health in general. Many doctors agree that saturated fats pile on the pounds and also cause many cardiovascular problems.

    What are healthy food swaps you can make if you want to lose up to 10lbs in a week or two? To lose as much as 20lbs in a few weeks, here are some healthy food swaps doctors from the National Health Service recommend to help you lose weight:2

    • Instead of white bread and pasta, choose wholegrain types.
    • If you eat meat, choose leaner cuts of meat like turkey, chicken breast, and choice sirloin beef.
    • Choose tomato-based and vegetable sauces rather than creamy cheese sauces on wholegrain pasta or fish dishes.
    • Drink more green tea for weight loss and drop sugar-laden sodas.
    • Try some alternative dairy products that are rich in calcium but low in fat.

    Day : The Protein Shake Day

    How to Lose 10 Pounds in 3 Days Military Diet Plan

    The goal of the Protein Shake Day is to reintroduce some calories and protein back into your body.

    Most people would starve themselves here, which wouldnt be the best for weight loss. Starving yourself would give you crazy hunger pains thatll have you cheating on your diet in no time.

    The protein in the shakes will prevent muscle catabolism as your body rapidly burns off fat. When buying your protein shakes remember they are taking the place of food and meals. The price will offset itself from the food you wouldve otherwise have had to buy.

    The protein I recommend for the 5 Day Diet is:

    These are both highly reputable supplement companies that make only the best quality products. Both of these protein powders make delicious protein shakes that are super low carb and contain zero artificial sweeteners. I use them and recommend them 100% if youre wanting only the best results on this 5 Day Diet.

    If you dont want to go with either of these two recommendations then try to find another low-carb protein powder that doesnt contain any artificial sweeteners. Take one scoop of protein powder from either of the two recommended ones above 5-6 times throughout the day.

    You can also try my Protein Shake diet to lose even more weight in 7 days.

    Also Check: Best Low Calorie Diet For Weight Loss

    Questionable Science To Support Claims

    According to the 3-day Military diet website, this diet causes you to lose weight, in part, by eating a combination of foods that boost metabolism to burn body fat.

    However, there is little scientific reasoning to support this claim, and any increase in metabolic rate due to specific foods will be small.

    There is some evidence that coffee and green tea may contain compounds that minimally affect metabolism .

    In particular, the caffeine found in these beverages may increase the resting metabolic rate by 3 to 11% for up to a few hours after caffeine intake .

    Additionally, some research suggests that foods high in protein may help raise the metabolic rate more than fat and carbs .

    This increase in metabolism during eating, known as the thermic effect of food , is the energy needed to digest and convert the nutrients from food into a usable form.

    However, not all foods have the same TEF.

    One small study consisting of eight volunteers found that protein may increase the metabolic rate by 15 to 30%, compared to 5 to 10% for carbohydrates and 0 to 3% for fats .

    However, it is worth noting that the Military diet menu is not exceptionally high in dietary protein.

    The Military diet also includes foods for no real reason, such as ice cream and hot dogs, making it hard to believe that this diet has unlocked the secret to a magic combination of foods.

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    High In Added Salt Sugar And Saturated Fat

    Between the saltine crackers, peanut butter, bread, hot dogs, and cheese, the diet is quite high in processed foods that contain salt.

    People should check nutrition labels to make sure that they are not eating more sodium than the recommended 2,300 milligrams a day limit. Where possible, it is best to buy food brands that are low in sodium or contain no added salt.

    The hot dogs that the diet recommends eating consist of processed meat. They contain high levels of saturated fat and sodium.

    Each days meal plan also includes vanilla ice cream, which can be high in added sugar. People could substitute the ice cream for 300 calories of healthful fruit, vegetables, or whole grains, which the plan currently lacks.

    A diet that emphasizes high-calorie, dense foods may not feel very satisfying because portion sizes must remain small to keep meals within the daily calorie budget. This approach may not be sustainable.

    How To Lose 10 Pounds

    3 Days Apple Diet To Lose 10 Pounds

    When following any sort of a diet plan, the first thing that you need to do is to be sure that you are signing up for a healthy diet. You need to ensure that your body gets the specified amount of nutrition each day.

    This 6-day diet plan is all about it. If you follow this for a month, then you are sure to lose weight effectively. You can even lose 10 pounds from the first week if youre doing some physical activity too.

    Moreover, this diet plan is easy to follow, with appropriate treats and with a cheat day at the end of it. You can mix and match according to your convenience.

    Listed below is a sample 6-day menu that you can follow.

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    Reassess Your Body’s Needs Regularly

    “Keep track whether that’s every day, week or two to make sure you’re on track and if not go back over your plan of action and tweak it nothing’s set in stone and it has to work for you not someone else! If it’s not working, reassess other alternatives that do. There are many routes to the same destination. This doesn’t mean giving up on your goals, it means finding new ways to achieve them that works for you.” Eve Dawes, Certified Personal Trainer, NASM, founder of Fitness By Eve.

    Get 6 To 8 Hours Of Sleep Per Night

    “I tell all of my celebrity and professional-athlete clients to get between 6 and 8 hours of sleep per night. Everyone is overly focused on food, water and exercise, all of which are extremely imperative to weight loss and optimal health. However, without proper sleep, all of these the other factors are null and void. When you don’t get enough sleep, levels of the hormone leptin drop, which increases appetite. This surge in appetite makes comfort food more appealing, which can derail weight loss efforts.” Jay Cardiello, celebrity fitness and nutrition expert

    Make your time between the sheets work double duty with the help of these surprising ways to lose weight in your sleep.

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    Focus On Food Quality Rather Than Counting Calories

    “Stop focusing on calories and start focusing on the quality of the foods you eat. High-quality diet options are natural, whole, minimally processed foods, like vegetables, fruits, nuts or seeds that offer a lot more nutritional value in the form of vitamins, minerals, healthy fats, and fiber. These foods help tame hunger naturally and nourish our cells at the deepest level so that we aren’t left with constant cravings. Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California

    Is It Possible To Lose 10 Pounds In One Week

    Military Diet – Lose 10 Pounds in 3 Days

    With an effective diet plan and exercising, it is really possible to lose 10 pounds in just one week.

    To make sure you lose weight safely, its important that any diet plan whether that is a 7-day plan or a 30-day diet plan for rapid weight loss should not restrict nutrients that your body needs. Its good to remember that you didnt gain 10lbs in 7 days and its not reasonable to assume that you can lose 10lbs of pure body fat in 7 days.

    So, how is it possible to lose 10 pounds in one week? According to a study published in the American Journal of Clinical Nutrition, most of the initial weight that a person loses by reducing calorie intake is water weight.

    Researchers say that glycogen is the storage form of carbohydrates in your body which requires water to be stored by the body. When you start on a diet to restrict calorie intake, your body weight reduces because of glycogen stores and water being depleted.1

    The study found that a person can lose up to 11lbs of body weight in a short space of time without losing any body fat. In fact, some participants in the study were able to lose up to 16lbs of glycogen and water weight in the space of just four days!

    However, regarding very low-calorie diets that result in losing lots of pounds in a week or so, the American Journal of Clinical Nutrition also reported that there can be a tendency to quickly regain weight.

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