3 Day Protein Diet Plan

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Protein Diet food pyramidA protein diet, as the name suggests, is a diet plan that focuses on high protein foods and aims to cut down carbohydrates and fats from the diet. Although, not an absolutely balanced diet, this meal plan if followed by the rules has been shown to have several benefits. A 3 day protein diet is recommended as a start up program for those who are planning to embark upon a weight loss regime and those who want to build up their muscle mass.


 

 


Benefits of following 3 day protein diet plan


1.Muscle mass build up

The most obvious benefit of any protein centric diet would be increase in total muscle mass. This is an obvious plus point for someone who is into bodybuilding, muscle building, or athletic activities.


2.Increase in BMR

Higher the muscle mass, higher the basal metabolic rate; thus, a protein based diet helps increase BMR. This in turn enhances the energy consumption of the body and promotes weight loss.


3.Carbohydrate depletion

This diet is typically low in carbs, as a result, the body is forced to use the stubborn fat deposits as a source of energy; thus, initiating fat mobilization.  


4.Curbs unhealthy cravings

Protein rich foods have a high satiety value, which makes one feel full for a longer time after meals. Moreover, a protein rich diet helps stabilize the blood sugar levels. Research shows that hunger and blood sugar fluctuations are the major reasons for unhealthy snacking and sugar craving, thus the protein diet helps establish healthy eating patterns.


5.Drop in body fat percentage

Fat mobilization and muscle build up result in reduction of fat percentage in the body. This in the long run helps prevent a series of lifestyle disorders and diseases including CVDs, COPD, diabetes, etc.

 

However, one must realize that the 3 day protein diet is a highly regimented diet plan and proper meal planning is the key to experiencing the benefits of the diet. To help you at this task here is a sample 3 day meal plan:

 

High protein foodsDay 1:

Breakfast (8.00am) – 2 egg whites scrambled with Light Ham

Snack (11.00am) – 1 standard cup mixed fruit and vegetable salad with no dressing

Lunch (1.30 pm) – Can of Tuna

Snack (5.00 pm) – A protein shake or protein bar

Dinner (8.00 pm) – Sliced Chicken breast steamed

Snack (10.00 pm) – 1 small serving Kefir milk

 

Day 2:

Breakfast (8.00am) – 1 serving Southwest Omelet with low fat cheese

Snack (11.00am) – 1 standard cup mixed fruit and vegetable salad with no dressing

Lunch (1.30 pm) – Lean Braised Pot Roast

Snack (5.00 pm) – 1 serving egg nog

Dinner (8.00 pm) – Chicken soup with soy nuggets

Snack (10.00 pm) – 1 small cup frozen yogurt (sugar free)

 

Day 3:

Breakfast (8.00am) –2 coddled eggs with Canadian Bacon

Snack (11.00am) – 1 standard cup mixed fruit and vegetable salad with no dressing

Lunch (1.30 pm) – Smoked salmon with cream cheese and capers

Snack (5.00 pm) – 2 oz roasted nuts

Dinner (8.00 pm) – Broiled Pork Chops, bone-in with sour cream and sweet onions

Snack (10.00 pm) – 1 small cup flavored milk (1%, sugar free)

 

The above plan is just a sample plan. You can personalize the same by using near perfect substitutes. However, do ensure that the substitutes will not douse you with more fats. A fair guide for food distribution through the day is given below






Breakfast

Food

Serving/Exchange

Eggs

2 serving

Milk / Meat

Half cup / 1 serving

Oil or Fat

1 teaspoon

 




Mid Morning Snack: 3 hours after Breakfast

Food

Serving/Exchange

Fruits and vegetables

1 standard cup

 







Lunch

Food

Serving/Exchange

Meat/Fish  OR

2 serving

Meat/Fish + Beans OR

1 serving each

Meat/Fish + Dairy OR

1 serving each

Oil or Fat

1 teaspoon

 




Evening Snacks: 3 hours after Lunch

Food

Serving/Exchange

Any high protein bar/shake/supplement

1 serving

 








Dinner: at least 2 hours before sleep time

Food

Serving/Exchange

Meat/Fish  OR

2 serving

Meat/Fish + Beans OR

1 serving each

Meat/Fish + Dairy OR

1 serving each

Oil or Fat

1 teaspoon

Meat/Fish  OR

2 serving

 




Bed time Snacks: before 10.00 pm

Food

Serving/Exchange

Any light dairy based quick snack (sugar free)

1 serving

 

 


High glycemic foodsTips and instructions for a successful regimen:


  • Stick to the time slots given and do not eat anything post 10.00 pm

  • You are allowed vegetables and fruits just once a day (mid morning snack). You can choose any vegetable and fruit of your choice for this meal.

  • Do not skip any meal. Always follow the 3 hour rule (i.e. have something to eat everything 2 to 3 hours.)

  • Follow the rule of palm for portion sizes; i.e, any serving you have must not be bigger than your palm. It is a fair enough guide to help you not overeat.

  • Avoid high carb food like pasta, rice, noodles, pastries, white flour products, ice-cream, chocolate, lollies and sweets, non-diet soft drinks, fruit juice, and salad dressings throughout the diet regimen.

  • Condiments and sauces can be used with your meals.

  • Drink at least 2-3 liters of water per day.

 


Contraindications for protein diet

This diet is not recommended for people with known metabolic disorders, compromised kidney and/or liver health, and pregnant or lactating females

Diabetics must follow this diet under medical supervision.

This diet is planned for a short span start up program for weight loss or muscle building and it must NOT be followed for more than 3 days.

 

Image credits: healthinessbox.wordpress.com, functionalfitmag.com/, happinessseries.com

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