Model diet for 3 days: menu for every day and for 7 days

Claudia Schiffer, Cindy Crawford, Natalia Vodianova are examples of beauty and harmony. Each of them has its own secrets for protecting against extra pounds. Find out how famous models eat and get back your ideal shape!

• Reviews from those who have lost weight

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

The figures of models are admired; many dream of being as slim as the models. However, in order to look like this, the girls from the podium not only spend a lot of time in the gym, but also limit themselves in food. Today we will talk about the most popular and effective model diets.

Model diet

Initially, this type of nutrition was not invented for models at all. In this way, overweight people were prepared for surgery. A fairly simple diet allowed me to get rid of 2-3 kilograms in a few days. Many models liked this kind of express weight loss. They began to actively use it, which is actually why it got its name.

Many models can stick to the model diet for a long time because their body provides them with work. In the everyday life of an ordinary person, you can get by with short courses of 3, 7 or 16 days. It is extremely rare for someone to stick to this diet for a month.

It is worth noting that any rapid weight loss can negatively affect your health. Therefore, before starting, you should consult with a specialist. It is also very important to prepare the body for a new type of nutrition. It is recommended to spend 2-3 fasting days before starting the diet.

General rules

Models' diets for weight loss are usually very strict. They involve giving up most foods. This type of nutrition can quickly correct your figure if you adhere to the following recommendations:

• Choose fractional meals. The essence of this diet is to reduce calories consumed, so it is accompanied by an increased feeling of hunger. It is best to eat small portions with a break of 2-3 hours, then the hunger will not be so strong.
• Remove sweets, salty and starchy foods from your diet. This is a universal rule for any diet. Such foods are high in calories and can also retain water in the body, which affects overall body weight.
• Add more vegetables and fruits to your diet. They can be consumed as a snack when you feel hungry. Artichokes and parsley help suppress appetite, and pineapples, due to their bromelain content, minimize the risk of fat deposits. Also, plant foods help restore the functioning of the gastrointestinal tract; they contain fiber, which allows you not to feel hungry for a long time.
• Monitor the amount of liquid you drink. Optimally, a person should drink 1.5-2 liters of water per day. Liquid allows you to reduce the amount of food you eat. It is better to give preference to clean, still water, green tea, various decoctions, and black coffee.
• Don't forget about physical activity. Even with the most strict diet, you should not give up physical activity. With a sharp decrease in weight, the skin may sag, and exercise will help tone the muscles. Only in this case can you become the owner of a toned body.
• Don't forget about proper preparation. Any result depends not only on the diet itself, but also on the preparatory stage. Before starting any diet, review your diet, remove the most harmful foods, such as fast food, soda, and reduce your daily sugar intake. Also, be sure to consult with a specialist so as not to aggravate possible gastrointestinal diseases. Only a specialist can recommend you the safest way to lose weight, which will preserve your beauty and health.

Please note, it has been scientifically proven that very often our brain confuses the feeling of hunger with the feeling of thirst. Therefore, when you feel hungry, drink a glass of water; if after 20 minutes you still want to eat, then you can safely have a snack.

What it is

More than a hundred years ago, Soviet nutritionist Mikhail Pevzner developed 15 dietary tables for all occasions: the first - for recently operated patients, the ninth - for diabetics, the fifteenth - for everyone. Those suffering from gastritis were advised to give up fresh bread, dairy products and fiber-rich vegetables. It was believed that such nutrition protects against exacerbations and progression of the disease. But at the beginning of the 2000s, Australian scientists proved that the cause of gastritis is the bacterium Helicobacter pylori, and you need to work with it, and not with the amount of cucumbers in the diet. For this, a group of researchers were given the Nobel Prize.

The remaining Pevzner tables were officially removed from the recommendations in 2003. They were considered ineffective: the table fit the average model of the disease. She did not take into account the specific clinical manifestations of each patient and concomitant pathologies. Instead of tables, they offered diets based on energy composition and a gentle diet.

Varieties

The result of such a diet depends only on its duration. There are 2 main types of model diet: for 3 or 7 days. Many of her followers note that it is quite possible to get rid of up to 1 kilogram of excess weight per day.

The most strict option is for 3 days. It implies that during the day you need to eat foods with a total calorie content of no more than 800 kcal. This method can have a negative impact on health. Often a person becomes angry, irritable, and feels tired. Also, on the model three-day diet, any meal after 3 pm is prohibited. All that is possible at this time is tea, water, various decoctions.

It is worth noting that such extreme weight loss requires not only good health, but also great willpower. In addition, the following restrictions should be adhered to:

• Any drinks that contain caffeine are completely prohibited. The maximum is one small cup of fresh coffee with natural sweeteners, such as honey.
• Meals should consist of proteins. You should not use salt, sauces, or other food additives these days.

Remember that any strict diet causes a lot of stress. In this case, the body can not only lose excess weight, but also gain it extremely quickly. Therefore, you should not adhere to a strict restriction longer than prescribed.

The second option is for 7 days. It's lighter. In this case, the daily amount of calories increases to 1000. The emphasis is also on protein foods. The model diet for 7 days is strictly prescribed.

• Serving sizes should not exceed 200 g.
• Meals should be 3 times a day. Breakfast, lunch and dinner cannot be swapped.
• The last meal should be no later than 6 pm.
• It is recommended to make it salt-free a couple of days a week. This will remove excess water from the body.

Don't forget to monitor the amount of fluid you drink. The following are also allowed here: water, tea, decoctions.

Recommendations

If you are aiming to lose weight, then you must follow the following recommendations:

1. Avoid carbonated drinks, even those without calories.
2. Do not drink alcohol - it retains water, which means the extra pounds will be harder to lose.
3. Give up bad habits.
4. Sleep at least 8 hours a day. Proper sleep is the first step to a healthy body.
5. Never indulge in prohibited foods immediately after losing weight, otherwise the weight will come back.
6. Drink water with lemon in the morning - it speeds up your metabolism and wakes up your body after sleep.

Advantages and disadvantages of the model diet

Don't think that models are constantly on strict diets while maintaining energy. Their diet also contains food rich in vitamins and microelements. Strict diets give quick results if they are applied a couple of times a month, for a strictly limited time.

Among the positive aspects are the following:

• A low-calorie diet allows you to unload and cleanse the body.
• For 3-4 days the body does not experience severe exhaustion, although slight weakness may appear. After a diet, the body is also quickly able to recover.
• Fasting improves digestion.

But there are also negative points to consider:

• It is necessary to have willpower so as not to fall into something forbidden.
• With the wrong approach, chronic diseases can worsen.
• This diet is prohibited for people with gastrointestinal problems, weak immunity, and other health problems.

The model diet is considered the simplest and cheapest. However, it is worth remembering that a poor diet can negatively affect your health. The lack of fruits and vegetables can lead to a deficiency of vitamins, fiber, and other beneficial elements.

How does it work

People learned to control weight through diet long before social networks. Before the women's costume revolution, which began with the light hand of Coco Chanel, ladies wore corsets that were difficult to wear at the dinner table. Next - the famous advice of Maya Plisetskaya, explaining the sophistication of the prima ballerina's form, then - the era of shaping, fitness and glossy magazines with hundreds of diets. They were built on different principles: some demonized certain foods, others required counting points, calories or “BJU”, others offered a ready-made diet without any particular logic in selecting ingredients.

For example, the Dukan protein diet, popular in the early 2010s. A famous French doctor decided that the culprit of excess weight was carbohydrates, and suggested reducing their amount in the diet to the minimum necessary. Two books about the Dukan diet were published in Russia - one explained its principle, the other offered recipes. The girls created groups on social networks, shared recipes for protein cakes and casseroles, lost weight and rejoiced at the results, but not for long. In France, they conducted a survey and proved that 80% of adherents of the Dukan diet gain extra pounds back in four years.

During the cult of anorexia, extreme diets were popular. For example, drinking, when you can only eat liquid food and drinks. Or chocolate, in which the entire daily diet is a hundred-gram chocolate bar. There is also a more stringent option - the ABC diet, which promises to lead to a 30-kilogram ideal in 50 days of eating 50-200 kcal or starving.

Nowadays a healthy lifestyle is in fashion, and they offer “healthy” ways to achieve a beautiful figure. For example, with the help of proper nutrition or PP - a diet scheme in which foods and dishes are divided into “good” and “bad”. Or, for example, a keto diet, when a person eats a lot of fatty foods and few carbohydrates. If a person still indulges in candy and cakes, fitness bloggers and media suggest intermittent fasting - eat whatever and as much as you want, but for a certain number of hours. There are several hourly interval schemes, but they give a short-term effect and, with constant use, disrupt metabolism.

Contraindications

People who are not accustomed to strict diets should not adhere to such a diet. In this case, it is better to start with something simpler. Also, you should not repeat the diet more than once a month.

The model diet is contraindicated for pregnant and lactating women. Contraindications also include diseases associated with the gastrointestinal tract, weak immunity, and any viral or chronic diseases.

To prevent an exacerbation of any disease, you need to consult a specialist.

Table of permitted products

Before starting a diet, you should familiarize yourself with the list of permitted foods. It is, of course, significantly less than prohibited.

Permitted products include:

Please note that all data is per 100 g of product.

Also partially permitted products include:

• no more than one cup (200 ml) of brewed coffee without milk or sugar;
• the less salt, the better for the figure;
• sweets are very high in calories, but once a day you can allow yourself one piece of dark chocolate or half a teaspoon of honey.

Of course, the model cannot boast of having these products on her menu, but we don’t walk the catwalk either. Therefore, small assumptions are also possible.

Table of prohibited products

The list of prohibited products is, of course, much longer. This includes:

• fast food;
• flour;
• potato;
• smoked;
• semi-finished products;
• sausages;
• alcohol;
• bananas, grapes;
• pasta;
• fatty meats;
• any sauces.

The diet involves a complete rejection of any seasonings. You can add a little ginger for taste; it is considered a fat-burning product. If you are going to cook meat or fish, then preference should be given to steamed dishes.

Exit

To ensure that the excess weight does not return at the end of the diet, and also to provide the body with the most comfortable conditions for rehabilitation, take care of a competent “exit” from the diet. Incorporate new foods into your menu very gradually. For example, as part of the latest diet course, you will consume only 2 types of foods in small quantities every day. That is why it will be difficult for the body to fully digest and absorb an overly rich diet.

After completing the diet course, give preference to light and non-rough food. These can be non-rich broths, vegetable salads, fresh fruits, fermented milk products or whole milk, lean meats, poultry, fish (steam, bake in the oven or on a grill, boil or stew), freshly squeezed juices, herbal infusions, etc. d.

Menu

On the Internet you can find many different menu variations for this type of food. The three-day diet is considered the most popular, but you can also find a diet for 7, 16 days or even a month. Which one to choose, everyone decides for himself. It depends on the initial parameters, taste preferences, and willpower.

For 3 days

This type can be called a real hunger strike. After all, the main principle is to fit into 800 kcal. During this period, it is quite possible to lose up to 4-5 kilograms. However, it is worth remembering that such extreme weight loss can result in health problems.

A sample menu for 3 days might look like this:

• breakfast - one hard-boiled egg;
• lunch - 150 g of cottage cheese, green tea.

Eating after 15:00 is prohibited.

There is also another option, more complete. It includes 3 meals:

• for breakfast you can eat oatmeal with water;
• lunch - steamed lean meat (150-200 g);
• snack - 100-150 g of low-fat cottage cheese.

Dinner should consist of vegetables without starch. They can be drizzled with a little balsamic vinegar or soy sauce.

For 7 days

The menu for 7 days may look like this:

For 16 days

There is another option, it involves 16 days of a strict diet. Models from many well-known agencies often resort to it. The idea is to gradually increase the number of calories you eat. 1st day - 200 kcal, second - 400, third - 600 and so on. The fifth day resets the counter to 200 kcal again.

Many nutritionists believe that this method can be dangerous to health, as it disrupts metabolism. However, other experts are confident that just such a shake-up can speed up metabolism, accelerating the process of burning fat.

For a month

You should not get carried away with any diet for more than 14 days. 4 weeks is a long time; any unbalanced diet can greatly harm the body. It is much more effective and safer to adhere to proper nutrition with moderate physical activity.

Responsibility for the chosen period falls entirely on you. A sample menu for 31 days might look like this:

• breakfast - a glass of low-fat yogurt, kefir, bread. Alternatively, you can make an omelette with cheese;
• for lunch you can have boiled breast with stewed vegetables, freshly squeezed juice;
• for an afternoon snack, several fruits, for example, apple, grapefruit, kiwi;
• dinner - grilled fish, 50 g of rice.

Beans and seafood are also allowed for a month. Be sure to monitor your water consumption.

Video: how to quickly lose 5 kg in 3 days

If you want to lose weight and get your body in order, then dietary nutrition will help you. Beauty requires sacrifice, so to get the effect you will have to stock up on willpower. Thanks to the video, you can learn about several types of strict express diets that will help you “melt” 4-5 kilograms in three days. If you strictly follow the advice from the video, the results will exceed all expectations.

MINUS 5 KILOGRAMS IN 3 DAYS

Diet of models: reviews and results

“I always try to lead an active lifestyle, but due to stress I noticed that I had gained a few extra pounds, I followed this diet for 16 days using the 200-400-600-800 kcal method. I was able to lose 8 extra pounds. I didn’t reduce my physical activity.” — Ksenia, 29 years old.

“The diet didn’t suit me at all, I somehow stuck it out for 3 days, and then eventually broke down. It's very difficult not to eat anything. I just try to stick to proper nutrition and exercise. The result is slow, but without disruption and stress. In 2 months I lost 6 kg.” — Olga, 42 years old.

Expert opinion.

Any diet that involves severe calorie reduction and refusal of proper nutrition is dangerous to health. They allow you to quickly lose a few kilograms, but after returning to your usual diet, the weight returns and continues to grow. To effectively lose weight and maintain the result, you need to contact specialists who will develop an individual weight loss system, including a plan for switching to proper nutrition, recommendations for physical activity, as well as psychological work aimed at developing sustainable motivation.