Tuna Diet – 3-Day Diet Plan To Lose Weight

The tuna diet plan was designed by Dave Draper to help reset the soundbox to the fatty personnel casualty mode. It is a short-run weight unit loss design that involves consuming tuna fish with other low-calorie foods. It can help you lose water weight, boost your metamorphosis, and build list muscleman mass. If you are struggling to lose weight unit but want to look slimmer and toned, follow this 3-day tuna diet for rapid system of weights loss. Make surely you check with your dietician before starting on this quick weight unit loss solution .

What Is The Tuna Diet ?

The tuna diet is a low-calorie, low-carb, high-protein diet that aids weight personnel casualty. In this diet, you will have to consume tuna fish two to three times a day, along with water. You can eat tuna with other protein-rich, fiber-rich, low-calorie foods to keep your taste buds alive and protect the body from a drastic change.

Is The Tuna Diet Good For Weight Loss ?

The tuna diet plan is the fastest way to lose burden as your calorie consumption is restricted. You merely consume protein-rich ( 3 oz. tuna pisces contains 21 g of protein ) tuna fish ( 1 ). This diet plan is effective for short-run results. Studies have found that a hypocaloric ( low-calorie ) diet with high protein intake ( 2.4 guanine per kg torso ) helps to increase list body mass ( LBM ) and decrease adipose tissue mass when combined with exercise ( 2 ). This diet design should be followed for three days for the hope results. The 30-day tuna diet is not recommended as it hampers your metabolic system, and you might gain the weight back once you go off your diet .

Why You Should Choose The 3-Day Tuna Diet

hera ’ s why you should choose the tuna diet :

• Tuna is very nutritious. It is rich in vitamins A, D, E, B6, B1, B2, niacin, and folic acid and contains minerals like iron, calcium, magnesium, phosphorus, potassium, selenium, sodium, and zinc (1).
• Tuna is loaded with polyunsaturated fatty acids (omega-3 fatty acids), which help reduce inflammation in the body. It is also a rich source of high-quality proteins (1). Tuna’s low-energy and high-nutritional value make it great for weight loss.
• The tuna diet was created for bodybuilders who were a few days away from a competition. Unlike bodybuilders, you may get bored in less than two days of eating just tuna. This is where our 3-day tuna diet helps. You will eat tuna, along with other protein-rich, fiber-rich, and low-calorie foods to keep your taste buds alive.

3-Day Tuna Diet design

Day 1

MealsWhat To EatEarly Morning (7:00 – 7:30 a.m)1 cup warm water with honey and lime juiceBreakfast (8:15 – 8:45 a.m)Scrambled egg whites + 1 cup soy milk + ¼ cup pomegranateMid-Morning (10:30 – 11:00 a.m)Green tea + 1 multigrain biscuitLunch (12:30 – 1:00 p.m)Tuna salad with spinach, tomatoes with a drizzle of olive oil, lemon juice, and black pepperEvening Snack (4:00 p.m)Green tea or fresh passion fruit juiceDinner (7:00 – 7:30 p.m)Tuna burrito with shredded veggies

Why This Works

• This diet chart is low in calories and high in protein, complex carbs, and dietary fiber.
• The morning detox water will help you flush out toxins and boost metabolism.
• Egg whites and soy milk are excellent sources of protein (3), (4).
• Pomegranate contains 1.45 g protein per half cup arils (87 g) and is also a good source of vitamin C and dietary fiber (5).
• Green tea and multigrain biscuit will help curb your hunger. Therefore, you will not have the urge to overeat during lunch.
• For lunch and dinner, have a tuna salad or tuna burrito. Tuna is a great source of lean protein (1). The veggies are rich in complex carbs and fiber (6).
• Having green tea or passion fruit for evening snacks will keep your hunger pangs at bay. Green tea is a great source of antioxidants (7).

You can substitute any of the above-mentioned foods ( except tuna ) with the foods mentioned below .

Substitutes

• Honey – Fenugreek seeds
• Lime juice – Apple cider vinegar
• Scrambled egg whites – 1 oz canned tuna
• Soy milk – Almond milk or low-fat milk
• Pomegranate – Apple
• Green tea – Oolong tea or black tea
• Multigrain biscuit – Saltine cracker
• Spinach – Kale
• Tomato – Chopped zucchini
• Olive oil – Virgin coconut oil
• Lemon juice – Grapefruit juice
• Black pepper – White pepper
• Passion fruit – Orange

It is important that you exercise to expend the energy. here is a exercise design for you .

Day 1 Workout Plan

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Wrist rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Side lunges – 2 sets of 5 reps
• Spot jogging – 5-10 minutes
• Jumping jacks – 2 sets of 20 reps
• Lunges – 2 sets of 10 reps
• Squat – 1 set of 10 reps
• Crunches – 2 sets of 10 reps
• Side crunches – 2 sets of 10 reps
• Mountain climbers – 2 sets of 10 reps
• Push-ups – 2 sets of 5 reps
• Stretch

How You Will Feel By The End Of Day 1

Day 1 is quite simple and easy to follow. You would be felicitous to complete Day 1 successfully and look ahead to Day 2 .

Day 2

MealsWhat To EatEarly Morning (7:00 – 7:30 a.m)1 cup water with 1 teaspoon apple cider vinegarBreakfast (8:15 – 8:45 a.m)1/2 cup carrot juice + spinach and egg sandwichMid-Morning (10:30 – 11:00 a.m)Green teaLunch (12:30 – 1:00 p.m)Tuna lettuce wrap + 1 cup buttermilkEvening Snack (4:00 p.m)Green tea + ¼ cup popcornDinner (7:00 – 7:30 p.m)Baked tuna with veggies + 1 glass warm low-fat milk

Why This Works

• Apple cider vinegar helps in weight loss. Studies showed that vinegar intake reduced body weight, fat, and triglyceride levels in obese people without causing adverse effects (8).
• Eggs are rich in protein, while carrot and spinach provide the body with complex carbs and dietary fiber.
• Green tea is loaded with natural antioxidants and increases satiety and fullness (9).
• Having tuna lettuce wrap and buttermilk for lunch will help you stay active post-lunch.
• One-fourth cup of popcorn will help keep your taste buds alive.
• Having tuna and veggies for dinner will keep you satisfied and help repair and rebuild the muscle fibers.
• Drinking a glass of warm milk will help you sleep better.

If you are allergic to any of the above-mentioned foods or a finical eater, try these stand-in foods .

Substitutes

• Apple cider vinegar – Lemon juice
• Carrot – Beetroot
• Spinach – Kale
• Egg – Tofu
• Green tea – Herbal tea
• Lettuce – Chinese cabbage
• Buttermilk – Coconut water
• Popcorn – Saltine cracker
• Low-fat milk – Soy milk

On Day 2, you need to help your body burn calories by working out. hera is a exercise plan for Day 2 .

Day 2 Workout Plan

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Wrist rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Side lunges – 2 sets of 5 reps
• High jump – 2 sets of 30 reps
• Jumping jacks – 2 sets of 20 reps
• Forward lunges – 2 sets of 10 reps
• Jumping lunges – 2 sets of 10 reps
• Squats – 1 set of 10 reps
• Crunches – 2 sets of 10 reps
• Push-ups – 2 sets of 5 reps
• Scissor kicks – 2 sets of 10 reps
• Stretch

How You Will Feel By The End Of Day 2

By the end of Day 2, you will feel lighter and more active agent. Since you will be eating a bunch of fiber and protein, you will not feel the recommend to snack on debris food. This will besides boost your confidence, and you will be more concern to see what Day 3 of this diet has in store for you .

Day 3

MealsWhat To EatEarly Morning (7:00 – 7:30 a.m)1 cup warm water with juice of 1 limeBreakfast (8:15 – 8:45 a.m)Egg frittata + 1 cup watermelon juice + 2 almondsMid-Morning (10:30 – 11:00 a.m)Green teaLunch (12:30 – 1:00 p.m)Tuna, kale, and egg salad + coconut waterEvening Snack (4:00 p.m)Green tea + 1 multigrain biscuitDinner (7:00 – 7:30 p.m)Grilled tuna steak + 1 cup warm low-fat milk

Why This Works

• On this day, you will increase your citrus intake in the morning to kick-start your metabolism.
• Egg frittata is high in protein, complex carbs, and dietary fiber.
• Watermelon juice will keep you hydrated and make you feel full.
• Almonds are great sources of healthy fats and help in weight loss if taken in controlled portions (10), (11).
• Having green tea before lunch will help keep your hunger pangs at bay. Keep the lunch exciting and flavorful by adding egg and kale to your tuna salad. Make sure to avoid fatty dressing.
• Coconut water is loaded with natural electrolytes that can keep you hydrated (12).
• Multigrain biscuits contain a lot of fiber and help in digestion. They also prevent fat absorption.
• Tuna steak is a great source of protein. Have a cup of milk just before bed to help you sleep better at night.

Are you allergic to any of the foods mentioned in the diet chart ? Or, are you a finical eater ? Whatever the reason is, here is a food substitute number for you .

Substitutes

• Lime – Overnight soaked fenugreek seeds or ACV
• Egg frittata – Vegetable semolina
• Watermelon – Cucumber
• Almonds – Walnut
• Green tea – Oolong tea or herbal tea
• Kale – Spinach
• Egg – Tofu
• Coconut water – Low-fat yogurt
• Multigrain biscuit – Saltine cracker
• Milk – Soy Milk

You besides have to work out on the final day of the tuna diet plan. here is a exercise plan for Day 3 .

Day 3 Workout Plan

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Wrist rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Side lunges – 2 sets of 5 reps
• Spot jogging – 5-10 minutes
• Push-ups – 2 sets of 5 reps
• Tricep dips – 2 sets of 5 reps
• Side crunches – 2 sets of 10 reps
• Yoga

How You Will Feel By The End Of Day 3

As this diet plan is humble in calories and carbs, you will lose a batch of water system of weights by the end of Day 3 and look less bloated ( 13 ). This will make you appear slender. Since you will be on a high-protein diet and corrode healthy fats, complex carbs, and dietary fiber, you will look bracing and toned. You will decidedly love the results of being on the 3-day tuna diet. But what happens after Day 3 ? Do you go back to eating trash and high-sugar containing foods ? No ! here ’ s what you should do .

What You Should Do After Day 3

Though you will lose the water weight unit and kick-start your metabolism and fatness mobilization, you have to help your body start melting the fat by making the following changes in your life style :

1. Follow A Nutritious Diet Plan

Include 3-4 servings of fruits and veggies every day. You should besides consume goodly fat sources, like nuts, pisces vegetable oil supplement, vitamin E accessory, avocado, and pisces. Avoid snacking on trash food .

2. Shop Smart

Eating clean is not an expensive matter if you know how to shop smart. Avoid going to the trash food section of the supermarket. Check the labels to find out more about packaged foods. Avoid packaged fruit and vegetable juices. If possible, visit the local organic farmer ’ south market to buy clean veggies and fruits at a much cheaper rate .

3. Learn To Say No To Unhealthy Foods

insalubrious food is alluring, but that ’ s one of the main reasons for the fleshiness pandemic. Saying no to insalubrious foods will help you take baby steps towards building a meet and slender you. Make conscious efforts, and you will see the results .

4. Workout Regularly

Working out only on these three days will not help you. Make it a habit to work out at least 3 hours a workweek. You can play a sport, learn to dance, or hit the gymnasium. Working out will make you fit and keep health issues at bay. Your skin will start to glow .

5. Take Out Time For Yourself

Have some “ me time ” every now and then. Building a healthy relationship with yourself is vitamin a significant as any other kinship. Some quietly fourth dimension to think about yourself will open many lock doors, and you will be able to see clearly without getting influenced by others. It will help you analyze your current insalubrious habits and decide what you should do to step on the healthy side .

6. Get Proper Sleep

rest privation can besides lead to weight advance ( 14 ). consequently, you should sleep for at least 7 hours. Sleep early and get up early so that you have time to work out and have your breakfast before you head out .

7. Meditate

meditation is one of the best ways to train your genius to let go of stress ( 15 ). Depression, anxiety, dissatisfaction, and all the early veto energies will convert to gratification, happiness, and other positive emotions. You will learn to control your emotions and will feel calm. The positive energy will help you to choose your life style wisely, which will indirectly help you lose weight .

Precautions

Do not follow this diet design for more than three days as it is a low-calorie diet design. Consult your doctor before starting this diet plan. If you think this diet design is working and want to continue, take a unwrap of a week and then start this diet again. Do not follow this diet if you have gout and other high uric acid-related health problems. Since protein besides gets converted to glucose through a action called gluconeogenesis ( synthesis of glucose from non-carb sources ) in the body, you should not over-consume this alimentary. surfeit protein is equal to excess glucose, and it will result in weight derive if not used up as energy .

Conclusion

This is a wholly new set about to the traditional 3-day diet plan, which besides includes a exercise regimen and a guidebook on how to lose weight unit by changing your life style. This diet design is a short-run border on and does not offer sustainable results. For long-run, positivist results, you should follow a balance diet with life style changes .

Frequently Asked Questions

Is eating alone tuna goodly ? Tuna is a healthy food as it is high in protein. however, eating lone tuna is nothing but a fad diet. Club tuna with a draw of vegetables and unharmed grains for a balance approach. How much can I lose in the tuna diet plan ? The tuna diet is a short-run approach path for rapid weight loss. If clubbed with a proper exercise routine and life style changes, you can lose up to 10 pounds. Make sure to check with your dietician before starting off on this fad diet plan. Is tuna fish good for diabetics ? Yes. greasy fish ( like tuna ) may reduce the risk of type 2 diabetes ( 16 ). Use fresh tuna fish for better control over glycemic reply. Is tuna with mayonnaise beneficial for weight loss ? Avoid mayonnaise ampere much as potential if you want to lose weight. You can eat tuna with a bowl of fresh seasonal vegetables for weight passing. equal this article helpful ?YesNo

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Priyanka Sadhukhan

Priyanka is a dietician and a Certified Diabetes Educator. She has over 8 years of know in nutriment and dietetics … more

Merlin Annie Raj

( MSc ( Nutrition & Dietetics ), RD ) Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has huge experience in clinical nutrition as … more

source : https://nutritionline.net
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