How To Lose Belly Fat – 3 Day Diet Menu

Complete proven 3 day diet menu for quick weight lose

This 3-day diet menu also known as the cardiac diet, it is designed for those who need to lose weight fast either for a surgery to take place or for those who are looking lose 10 pounds in 3 days detox. This 3-day diet plan can easily help you lose as much as 10 lbs very fast with a simple meal plan to lose weight and works as a chemical breakdown. This 3-day diet menu has a rule that anyone planning to do must follow. To start this diet plan, you will need a smart Bluetooth body fat digital scale to check your weight from start to finish, this is how to know what you’ve lost.

The 3-day diet menu rules

  • You can only have tea with sweetener or diet soda nothing more or less.
  • Do not use any other seasoning, only salt and pepper are allowed.
  • You must do the 3-day diet menu for 3 days straight in a week.
  • You can eat your usual food after the 3-day diet plan, but you must not eat too much food for the plan to work.
  • You have only 4 days to eat normal food then back to the 3-day diet menu.
  • You must not change the plan either by adding and reducing any diet on the menu.
How To Lose Belly Fat - 3 Day Diet Menu

The 3-day diet menu ingredients


  • Slice of cheddar cheese 1
  • Hard-boiled eggs 2
  • Cottage cheese 1 cup
  • Vanilla ice cream 3-1 cup


  • Saltine crackers 10
  • Slices of toast 4


  • Tea or black coffee 4 cup


  • Grapefruit ½
  • Banana 1
  • Small apples 3
  • Cantaloupe 1 cup


  • Green beans 2 cup
  • Broccoli 1 cup
  • Cauliflower 1 cup
  • Carrots 1½ cup


  • Cans of tuna 2
  • Peanut butter 1 tablespoon
  • Wieners 2
  • 3 oz of any meat or 2 slices

Optional substitutes

  • Turnip greens ½ cup, or
  • Cabbage 1 cup, or
  • Grapefruit juice, or
  • Beets 1 cup

First day of the 3 day diet menu:

Peanut butter – 1 tbs
Grapefruit – ½
Slice of toast – 1
Tea or black coffee
Slice of toast – 1
Tuna – ½ cup
Small apple – 1
String beans – 1 cup
Carrots of beets – 1 cup
Vanilla ice cream – 1 cup
Any meat – 3 oz or 2 slices

Second day of the 3 day diet menu

Banana – ½
Tea or black coffee
Slice of toast – 1
Hard-boiled egg – 1
Saltine crackers – 5
Cottage cheese – 1 cup, or tuna ½ cup
Banana – ½
Wieners – 2
Turnip greens or carrots – ½ cup
Vanilla ice cream – 1 cup
Broccoli or cabbage – 1 cup

Third day of the 3 day diet menu

Tea or black coffee
Hard-boiled eggs – 1
Slice of toast – 1
Tea or black coffee
Saltine crackers – 5
Slice of cheddar cheese – 1
Small apple – 1
Vanilla ice cream – 1 cup
Cauliflower or green beans – 1 cup
Beets or carrots – 1 cup
Tuna – 1 cup
Small apple or cantaloupe – 1 cup

You can lose stomach weight in 3 days if you follow this 3 day diet menu, it works like magic if you are determined and not cut corners. Most people who tried it said it worked for them, give yourself at least a month and see for yourself. I hope you will find this 3 day diet plan useful to your weight loss struggle and best of luck.

3 day water fast before and after

Many people have spoken and written about this 3-day water fast like they invented the idea and know all about it. But the truth is, for centuries our ancestors have practiced this water fasting before the 19th century when people started talking about it. During my younger age, between 17 – 19 years of age, I used to do vegetable fast, I am in no way a vegetarian, but I just enjoyed eating a vegetable for 2 – 3 days straight. Does this mean I invented it or started vegetable fast because no one talks about it in their blog? The answer is NO. Water fasting was used way back in ancient times as a way of cleansing the body (detox) of the food or substance consumed and also for health benefits.

Today, I have become a fan of this water fast, some times I can go for 15 days with just water, it is challenging and there is a lot involved, but am always at peace with myself, I always feel lighter and just able to do anything. The 3-day water fast is basically a low-calorie diet, all you have to eat and drink is water, many do this to cleans their system, while others do it to achieve a quick weight loss naturally.

When engaging yourself with the 3-day water diet, you are supposed to just drink water for straight 3 days without eating or drinking any other thing but water. Some of the things the 3-day water diet does is to nourish the muscles, reduce bloating, prevent fat buildup and give you this full feeling in your belly.

A short story about dry fasting

The first time I heard about dry fasting was at my younger age, everyone in my family had once at the time practice dry fasting. The dry fasting is when you abstain from eating or drinking for a whole day or from 6 am to 6 pm for 7 days. This is done for a religious reason anyway, but come to think of it, they all lose weight at the end. Recently after watching a few videos online about dry fast for days or weeks, I realized all those who’d done it achieved some health benefits. The loose weight for sure, but some say illness they had disappeared, others even claimed they regain erections. How truthful this is I may never know because I have 2 kids already.

Reasons people do water diet or water fasting

  • Many people try the water fast for weight loss reason, maybe they want to fast for a short time weight loss because of a wedding, they want to look fit to attend.
  • Another reason is for religious or spiritual reasons like I said earlier about dry fasting.
  • To detoxify the body, water fasting is said to help rid the body of all the junk food we consumed, sort of refinement of the body.
  • Another reason is for health benefits which is why I personally always do the water fast dieting. I am anti illness, and that is because it is one thing I don’t like, so I always do a water fast to stay healthy and it works for me.
  • When people are preparing for medical procedures, like surgery, etc. People who want a fast weight loss remedy always do the water fast even though it is not advisable for those with certain illness.

What experts say about the 3-day water fast before and after

The Psychoactive research institute talks about 3-day water fast and how it works. Drinking cold water causes the body to create heat, this is because when you ingest cold water, the body burns more calories to warm up the cold water so it can maintain or align with your body temperature. The colder the water is, the harder your body works to keep warm, and doing so burns more calories.

How to do the 3 day water fast

  • From when you wake up in the morning, the first thing you do after brushing is to drink a large cup of water.
  • Before noon (12 pm) drink another large cup of water.
  • Take a long walk to keep the body active.
  • Drink another large cup of water between 1 pm to 4 pm.
  • Drink another large cup of water between 5 pm and 8 pm.
  • You can also drink another cup of water before going to bed if you go to bed late.
  • Repeat the process for the next 3 days.
  • Remember to go on your scale to check your performance.

Water fasting before and after

The 3 day diet menu that works - lose 10 pounds in 3 days detox

Water fasting benefits

  • To help promote autophagy whereby the old parts of cells are broken down and recycled. Also, studies say autophagy help protect the body from certain diseases such as heart disease, Alzheimer and cancer, and can also help extend your lifespan.
  • Water fast diet helps lower blood pressure according to research carried out on 174 people with high blood pressure.
  • Help to improve leptin sensitivity and insulin which are very import hormones in the body that oversees the body metabolism. Improved insulin sensitivity means the body reduces blood sugar efficiently, while leptin sensitivity means the body processes hunger signal efficiently which makes you fill full.
  • Help to reduce the risk of developing different chronic diseases like cancer, heart disease, and diabetes.
  • Help to lower blood levels of triglycerides and cholesterol.
  • Help to protect the heart from free radicals damage according to animal studies.

Water fasting dangers

With benefits come dangers, the benefits may be tempting, but before you go, check out the dangers of water fasting.

  • Losing the wrong weight too fast
  • It can cause you to become dehydrated because the body is no longer getting water from the food you eat.
  • It can cause you headache, nausea, constipation, dizziness, low productivity, and low blood pressure.
  • It can lead to orthostatic hypotension due to a drop in blood pressure. This usually happens a few days into the water fast, you try to stand up suddenly you feel dizzy which can cause fainting.
  • It can make some medical conditions worse especially for people with type 1 and 2 diabetes, heartburn, eating disorder and gout.

Before you engage yourself or try to do water fasting, it is wise to seek advice from your doctor before doing the 3-day water diet. There are benefits to it, and there are dangers to it also, don’t just take our word for it, do some research on the 3-day water fast before and after.

How To Lose Belly Fat In 3 Weeks

If you have tried the above methods you should lose some belly fat quickly. Even though that belly fat did just accumulate in 3 weeks, trying to lose it in 3 weeks can be challenging. The 3-day diet menu should place you one the right path of 3 weeks of belly fat loss. Losing that fat in your body especially in your abdomen is really important to save you from developing heart disease and diabetes. The fat in the middle which surrounds the internal organs called visceral fat or intra abdominal obesity can be very harmful.

This visceral fat also acts as an endocrine organ, it is responsible for secreting inflammatory chemicals that increase the chances of developing heart disease and type 2 diabetes. To lose belly fast in weeks, you have to eat a low-calorie diet and exercise regularly to begin to see reasonable results. It may seem pretty hard to lose belly fat in 3 weeks, but eating the right diet and doing some exercise will help you lose weight fast. Below is some guidance on how to lose belly fat in 3 weeks.

3 day water fast before and after

Eating the right diet to lose belly fat

  • Eating loads of different vegetables because they contain loads of vitamins, fiber, antioxidants and are much low in calorie. Eating at least 3 cups of vegetables a day can help you reduce your belly fat in 3 weeks especially in the morning before you start other foods that contain carbohydrate and protein.
  • Try to eat more of lean protein at every meal, this is because it helps to build lean muscle mass much faster. Eating at least 30% lean protein for your daily calorie to help you lose that belly fat, foods like fish, chicken, cuts of red meat and egg whites, or protein sources like tempeh, seitan, peas and tofu to help support your muscles.
  • Eating much vitamin D and calcium which can be found in dairy products to help increase the chance of weight lose quickly. Different other foods that contain vitamin D and calcium are greek yogurts, low-fat cheese, cow milk, nut milk, minimal or unsweetened yogurt, mozzarella fresh, goat cheese and feta.
  • Eating rich fiber whole grain instead of processed grains like white flour pasta, white rice, and white bread. These foods increase your chances of heart disease, diabetes and some type of cancer. Whole grain like wheat bread, wild rice, beans, broccoli, banana, apples, quinoa which contains good fiber are good for you. Eating at least 38 grams of fiber a day for men and 25 grams of fiber for a day for women is recommended. Eating about 200 grams of carbohydrates a day is ideal to lose belly fat quickly.
  • To get less visceral fat, eat monounsaturated fats which contain omega 3 instead of saturated fats. Men should eat 1. grams of omega 3 fatty acids and women should eat 1.1 grams of omega 3 fatty acids a day. Healthy fats such as flaxseed, nut butter (2 tablespoons), olive oil (2 tablespoons), and avocado.
  • Eat small portions of food if you want to lose belly fat in 2 weeks or 3 weeks no matter where you (home eating or eating out).
  • Stay away from sugary drinks and sugary snacks this is because these items contain high calories and sugar. These are some of the things that increase or add to your belly fat, drinking water only to lose stomach fat fast. You can eat dark chocolate or strawberries.
  • Eat more whole grains, healthy fats, and lean proteins snacks especially when you are hungry and not just every time of the day. This is to maintain your metabolism and blood sugar.

Doing exercises

  • Engage yourself with at least 40 minutes of exercise every day for up to 6 days a week if you want to lose belly fat. You can do aerobics, running and jogging exercises and make sure to sweat.
  • Don’t just do exercises for a day or two then take a break, you will not achieve your target to lose belly fat in 3 weeks. Make sure its an aerobic exercise that you enjoy, this way you can keep up doing it regularly. You can go swimming because it involves moving all the joints in your body which is good if you want to lose belly fat naturally.
  • While doing these exercises, also do some strength training, even this may not count as your 40 minutes of exercise, but it will help you build some strength. The strength training can be done for 2 to 3 days weekly.
  • Try to take a walk and abandon the elevator, walk the stairs, this will help your digestive system and help you burn more calories. You can take 25 minutes of walk in the park also if you don’t usually use an elevator or have stairs at home. Most people tend to get off the bus 3 stops to their destination just to get some walk-in or use a bike to work.

Do some lifestyle changes

  • Try to get enough sleep daily, if you are an early bird to go to work, go to bed very early, getting enough sleep helps your body reduce stress. You can also do some meditations every day, like doing yoga. If you have sleeping problems known as sleep disorder like sleep apnea and insomnia, you should speak to your physician about this. Getting enough sleep is a must not a choice if you want to get results fast.
  • Avoid weight loss tablets if you can, and avoid liquid diet if you can, and avoid cleanses especially if you are doing the water fasting.
  • Eat well at all time, but eat diets menus you have prepared, avoid starving yourself, even though most people think starving their body increase weight lose chances. Instead of starving yourself, eat very small quantity, but always try to eat at least 1,200 calories a day.
  • Change your mindset, eating when your upset or alone is not good for your body. If you are a fast eater, cut that down and eat more slowly.
  • If you are a tv geek, switch it off and do some meditations, take a walk. Try to avoid using the phone when you preparing to go to bed.
  • If you are a smoker, quit smoking, this is because smoking increases your chances of accumulating a large amount of visceral fat.

38 foods that burn belly fat fast

1. Green leaf2. Boiled potatoes 3. Sweet potatoes
4. Beans and legumes5. Whole eggs 6. Broccoli
7. Spirulina 8. Coconut oil 9. Butternut squash
10. Onions 11. Asparagus 12. Carrots
13. Whole grains 14. Salmon 15. Pineapple
16. Banana17. Apple 18. Extra virgin olive oil
19. Milk 20. Watermelon 21. Tea
22. Walnuts 23. Almonds 24. Baked potatoes
25. Herbs and spices 26. Oranges 27. Tomatoes
28. Mushrooms 29. Avocados 30. Green vegetables
31. Berries 32. Yogurt 33. Chia seeds
34. Oats 35. Sunflower seeds 36. Fish
37. Pumpkin 38. Chickpeas

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How To Lose Belly Fat - 3 Day Diet Menu

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