3 Day Tuna Diet For Weight Loss – Effective, Healthy, And Safe May 26, 2017

Women want to hear three words – “You’ve lost weight”! And if you have a big event in less than a week, I guarantee that you will hear those three words if you follow the 3-day tuna diet. This diet plan was designed by Dave Drape to help reset the body to “fat loss mode”. It will help you lose water weight, boost your metabolism, and build lean muscle mass. And building lean muscle mass is important as you don’t want to look saggy! Keeping women in mind who struggle to lose weight, we have taken the liberty to modify the diet plan a little. These changes will help you stick to the diet plan without getting bored. By the end of 3 days, you will look slimmer and more toned, and will be full of confidence. So, find out more about our 3-day tuna diet and look your best. Let’s begin!

Why You Should Choose The 3-Day Tuna Diet

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The traditional tuna diet allows the dieters to eat 6 meals comprising of tuna for three days. You would be allowed to consume 1 – 1.5 grams of protein per pound of your body weight. This may sound doable, but remember the tuna diet was developed by Dave Drape for bodybuilders who are a few days away from a competition. The bodybuilders have a different type of metabolism and are trained professionals. And the last thing you want to do is to get bored of your diet plan and go back to eating junk. Our 3-day tuna diet allows the dieters to eat tuna as well as other protein-rich, fiber-rich, and low-calorie foods. This helps to keep the taste buds alive and also protects the body from undergoing a sudden drastic change. Therefore, this 3-day diet plan will give you the same results but the approach is tailored according to the needs of your body. Let’s check out the diet plan in the next section.

3-Day Tuna Diet Plan

Day 1

Day-1 Pinit

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MealsWhat To Eat
Early Morning (7:00 – 7:30 a.m)1 cup warm water with honey and lime juice
Breakfast (8:15 – 8:45 a.m)Scrambled egg whites + 1 cup soy milk + ¼ cup pomegranate
Mid-Morning (10:30 – 11:00 a.m)Green tea + 1 multigrain biscuit
Lunch (12:30 – 1:00 p.m)Tuna salad with spinach, tomatoes with a drizzle of olive oil, lemon juice, and black pepper
Evening Snack (4:00 p.m)Green tea or fresh passion fruit juice
Dinner (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 water will help you flush out toxins and prep the body to melt the fat. Egg whites and soy milk are a great source of protein. Pomegranate contains 1.9 g protein per 100 g and is also a good source of vitamin C and dietary fiber. Green tea and multigrain biscuit will help curb your hunger, therefore you will not get 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 and the veggies are rich in complex carbs and dietary fiber. Green tea or passion fruit for evening snack will keep your hunger pangs at bay and is a great source of antioxidants and vitamins.

You can substitute any of the above-mentioned food (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 workout plan 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 rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 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 would be quite simple and easy to follow. You would be happy to successfully complete Day 1 and you would look forward to Day 2.

Day 2

Day-2 Pinit

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MealsWhat To Eat
Early Morning (7:00 – 7:30 a.m)1 cup water with 1 teaspoon apple cider vinegar
Breakfast (8:15 – 8:45 a.m)1/2 cup carrot juice + spinach and egg sandwich
Mid-Morning (10:30 – 11:00 a.m)Green tea
Lunch (12:30 – 1:00 p.m)Tuna lettuce wrap + 1 cup buttermilk
Evening Snack (4:00 p.m)Green tea + ¼ cup popcorn
Dinner (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 and improves bowel movement. 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 helps to suppress the appetite. 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. Tuna and veggies for dinner will keep you satisfied and help repair and rebuild the muscle fibers. A glass of warm milk will help you sleep better.

If you are allergic to any of the above-mentioned foods or a picky eater, try these substitute foods.

Substitutes

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

On Day 2 too you need to help your body burn the calories by working out. Here is a workout 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 rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 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. Since you will be eating a lot of fiber and protein you will not feel the urge to snack on junk food. This will also boost your confidence and you will be more interested to see what the 3rd day of this diet has in store for you.

Day 3

Day-3 Pinit

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MealsWhat To Eat
Early Morning (7:00 – 7:30 a.m)1 cup warm water with juice of 1 lime
Breakfast (8:15 – 8:45 a.m)Egg frittata + 1 cup watermelon juice + 2 almonds
Mid-Morning (10:30 – 11:00 a.m)Green tea
Lunch (12:30 – 1:00 p.m)Tuna, kale, and egg salad + coconut water
Evening Snack (4:00 p.m)Green tea + 1 multigrain biscuit
Dinner (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 give your body an extra push to melt fat. Egg frittata is high in protein, complex carbs, and dietary fiber. Watermelon juice will keep you hydrated and make you feel full. Almonds are a great source of healthy fats and will help prevent inflammation-induced weight gain. 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 and also helps to lose weight. Multigrain biscuits contain a lot of fiber and therefore help in digestion. They also prevent fat absorption. A 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 picky eater? Whatever the reason be, here is a food substitute list 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 – Mushroom
  • Coconut water – Low-fat yogurt
  • Multigrain biscuit – Saltine cracker
  • Milk – Soy Milk

On the last day of the tuna diet plan too you have to workout. Here is a workout plan for day 3.

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 rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 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

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Image: Shutterstock

You will lose a lot of water weight by the end of Day 3 and therefore look less bloated. This will make you appear slimmer. Since you will be on a high-protein diet and eat healthy fats, complex carbs, and dietary fiber, you will look fresh and toned. You will definitely love the results of being on a 3-day tuna diet.

But, what happens after Day 3? You go back to eating junk and high-sugar containing foods? No! Here’s what you should do.

What You Should Do After Day 3

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Though you will lose the water weight and kickstart your metabolism and fat mobilization, you have to help your body to actually start melting the fat by making the following changes in your lifestyle:

1. Follow A Nutritious Diet Plan

Include 3-4 servings of fruits and veggies every day. You should also include healthy fat sources like nuts, fish oil supplement, vitamin E supplement, avocado, and fish. Avoid snacking on junk food.

2. Shop Smart

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

3. Learn To Say No To Unhealthy Foods

Unhealthy food is tempting but that’s one of the main reasons of the obesity pandemic. Saying no to unhealthy foods will help you take baby steps towards building a fit and slimmer you. Make conscious efforts and you will see the results for yourself!

4. Workout Regularly

Working out only on these three days will not help you. Make it a habit to workout at least 3 hours a week. You can play a sport, learn to dance or hit the gym. Working out will keep you fit and keep all the health problems at bay. You will also look younger and 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 as important as any other relationship. Some quiet time to think about yourself will open many locked doors and you will be able to see clearly without getting influenced by others. It will help you analyze your current unhealthy habits and what you should do to step on the healthy side.

6. Get Proper Sleep

Sleep deprivation can also lead to weight gain. Therefore, you should sleep at least for 7 hours. Sleep early and get up early so that you have time to workout and have your breakfast before you head out or start working.

7. Meditate

Meditation is one of the best ways to train your brain to let go of stress. Depression, anxiety, dissatisfaction, and all the other negative energies will convert to satisfaction, happiness, and other positive emotions. You will learn to control your emotions and will feel calmer. The positive energy will help you to choose your lifestyle wisely, which will indirectly help you lose weight.

Precaution

Do not follow this diet plan for more than 3 days as this is a low-calorie diet plan. Take your doctor’s opinion before starting this diet plan. If you think this diet plan is working and want to continue, take a break of a week and then start this diet again. Do not follow this diet if you are suffering from gout and other high uric acid-related health problems. Finally, since protein also gets converted to glucose through a process called gluconeogenesis in the body, you should not over-consume this nutrient. As excess protein is equal to excess glucose, it will result in weight gain if not used up as energy.

So, there you go. A completely new approach to a traditional 3-day diet plan, workout regimen, and a guide on how to melt the fat by changing your lifestyle. You will certainly not get bored of this diet plan. You will be super motivated after seeing your progress! You will not only complete the 3-day tuna diet and wow everyone in the upcoming event but also start a new and healthy life. Take your first step today!

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.