Three-Day Diet Plan / 「榮總」三日瘦身餐

CategoryBlog health

2009-06-23 15:00:00

所謂的/The so-called 「榮總」三日瘦身餐/"Taipei Veterans General Hospital 3-day Diet Play", 內容如下/contents duplicated below, 是網路流傳的瘦身法/is an Internet-circulated method of diet.

  • 第一天 / Day 1
    • 早餐:黑咖啡或茶 一杯,烤麵包 一片,花生醬 二茶匙,葡萄柚 半個
    • 中餐:黑咖啡或茶 一杯,烤麵包 一片,水煮鮪魚罐頭 半罐
    • 晚餐:黑咖啡或茶 一杯, 蘋果 一個,任何肉 85公克,四季豆 一杯,紅葡萄 一杯,香草冰淇淋 一杯
  • 第二天 / Day 2
    • 早餐:咖啡或茶 一杯 ,烤麵包 一片,水煮蛋 一個,香蕉 半條
    • 中餐:黑咖啡或茶 一杯,優格(發酵乳) 一杯,鹹餅乾 二片
    • 晚餐:黑咖啡或 一杯,紅葡萄 半杯,香草冰淇淋 半杯,香蕉 半條,熱狗 二條(若是在7-11買的話只要一條就夠了),綠菜花 一杯
  • 第三天 / Day 3
    • 早餐:黑咖啡或茶 一杯,蘋果 一個,低脂起士 一片,鹹餅乾 一片
    • 中餐:黑咖啡或茶 一杯,烤麵包 一片,水煮蛋 一個
    • 晚餐:黑咖啡或茶 一杯,水煮鮪魚罐頭 一罐,紅葡萄 一杯,香草冰淇淋半杯,香蕉 半條,白菜花 一杯,哈密瓜或香瓜 一個
  • 注意 / Note
    • 此配方有化學作用,不可任意更改,除鹽興胡椒外,勿用別的作料。每一次連續三天節食,可減四公斤,三天後可照常飲食,但不可過份。四天正常食之後,又可連續三天,一個月可減十六公斤。水煮蛋要煮久一點。一定要喝大量的開水。

    • This plan works on chemical reaction, and should not be altered, especially avoid adding other condiments except for salt and pepper. Each completion of the 3-day plan could yield a 4-kg weight loss. Eat normally after the 3 days, but don't over eat. Repeat the 3-day plan after four days of normal eating, and do this for a total of one month (i.e., 4 weeks). The egg should be cooked completely. Drink lots of water.

While the diet plan may or may not have originated from the hospital, the claim is that, if this plan is executed once every week for four consecutive weeks, the dieter can lose up to 16 kg, or 35 LBs. I've tried it once with my wife, but we didn't keep a scientific tab of it. So when we decided to try this once again, I decided to do a more rigorous data collection. Below is a table of items the plan called for, what we actually consumed, and the caloric count. Thanks to my sister's pointer, we used the Nutrition Data site to figure calories for the fruits and vegetables.

Diet plan

Consumed

Calories (fat)

Weight before, measured the day before Day 1 (LB): 159 / X

Day 1

Breakfast

黑咖啡或茶 一杯
/ 1 cup of dark coffee or tea

1 cup dark coffee

0

烤麵包 一片
/ 1 slice of toast

1 slice of Oroweat oatmeal+hazelnut wheat bread

100 (15)

花生醬 二茶匙
/ 2 tsp peanut butter

2 tsp Trader Joe's crunchy unsalted peanut butter (no hydrogenated oil)

70 (50)

葡萄柚 半個
/ half grapefruit

half of a double-fist-sized grapefruit

46 (1)

Subtotal

216 (66)

Lunch

黑咖啡或茶 一杯
/ 1 cup of dark coffee or tea

1 cup of oolong green tea

0

烤麵包 一片
/ 1 slice of toast

1 slice of Oroweat oatmeal+hazelnut wheat bread

100 (15)

水煮鮪魚罐頭 半罐
/ half small can of water-boiled tuna

1/3 can (~47g) of Trader Joe's Albacore solid white tuna in water, no salt added

40 (7)

Subtotal

140 (22)

Dinner

黑咖啡或茶 一杯
/ 1 cup of dark coffee or tea

1 cup of oolong green tea

0

蘋果 一個
/ 1 apple

1 fist-sized fuji apple

95 (3)

任何肉 85公克
/ 85g (3oz) any meat

85g (about 6 slices) of sliced deli turkey meat

180 (54)

四季豆 一杯
/ 1 cup of snap beans

~1 cup of boiled french snap beans

34 (1)

紅葡萄 一杯
/ 1 cup of red grapes

~1 cup of seedless grapes

104 (2)

香草冰淇淋 一杯
/ 1 cup of vanilla ice cream

1 cup of Hagan Daaz natural vanilla ice cream with honey

540 (300)

Subtotal

953 (360)

Day total:

1309 (448)

Remarks: Starting this diet is rough, especially after having enjoyed lots of good food for a while. My wife and I would become hungry couple hours after the breakfast and lunch, but the dinner was quite filling, probably because we overdosed on ice cream. I actually had a chocolate sorbet at 220 Cal for one cup. 3 cups of coffee/tea a day proved too much caffeine, so we decided to do decaf variants on the second day for lunch and dinner.

Day 2

Breakfast

黑咖啡或茶 一杯
/ 1 cup of dark coffee or tea

1 cup dark coffee

0

烤麵包 一片
/ 1 slice of toast

1 slice of Oroweat oatmeal+hazelnut wheat bread

100 (15)

水煮蛋 一個
/ 1 hard-boiled egg

=

78 (48)

香蕉 半條
/ half a banana

half an extra large banana

60 (2)

Subtotal

238 (65)

Lunch

黑咖啡或茶 一杯
/ 1 cup of dark coffee or tea

1 cup dark decaffeinated coffee

0

優格(發酵乳) 一杯
/ 1 cup of yogurt (or yogurt drink)

1 cup Trader Joe's low-fat peach yogurt

220 (25)

鹹餅乾 二片
/ 2 savory crackers

2 Milton's garlic & herb multi-grain crakers

70 (25)

Subtotal

290 (50)

Dinner

黑咖啡或茶 一杯
/ 1 cup of dark coffee or tea

1 cup Sleepy Time honey vanilla chamomile tea

0

紅葡萄 半杯
/ half cup red grapes

half cup seedless grapes

52 (1)

香草冰淇淋 半杯
/ half cup vanilla ice cream

half cup Hagan Daaz natural vanilla ice cream with honey

270 (150)

香蕉 半條
/ half a banana

half an extra large banana

60 (2)

熱狗 二條
/ 2 hot dogs

1 (85g) Trader Joe's chipotle pepper chicken sausage

130 (60)
+130 (+60)

綠菜花 一杯
/ 1 cup broccoli

1 cup broccoli, boiled and lightly salted+peppered

55 (5)

Subtotal

567 (218)

Day total:

1095 (333)
1225 (393)

Remarks: We were concerned at dinner that the sausage was always a sizable portion, so we only ate one. We ended up feeling very hungry by about 10pm. Watching the Food channel did NOT help. Instead of sleeping, we decided to cook up and consume the second sausage each, hence the second row of Day total.

Day 3

Breakfast

黑咖啡或茶 一杯
/ 1 cup dark coffee or tea

1 cup dark coffee

0

蘋果 一個
/ 1 apple

1 fist-sized fuji apple

95 (3)

低脂起士 一片
/ 1 slice low-fat cheese

1 slice 2%-milk Sargento Pepper Jack

50 (35)

鹹餅乾 一片
/ 1 savory cracker

1 Milton's garlic & herb multi-grain crakers

35 (13)

Subtotal

180 (51)

Lunch

黑咖啡或茶 一杯
/ 1 cup of dark coffee or tea

1 cup dark decaffeinated coffee

0

烤麵包 一片
/ 1 slice of toast

1 slice of Oroweat oatmeal+hazelnut wheat bread

100 (15)

水煮蛋 一個
/ 1 hard-boiled egg

=

78 (48)

Subtotal

178 (63)

Dinner

To avoid leftovers ahead of a trip, we decided to add a slice of toast and cheese each, thus adding to the calorie count, but not by too much...

黑咖啡或茶 一杯
/ 1 cup of dark coffee or tea

1 cup Sleepy Time honey vanilla chamomile tea

0

水煮鮪魚罐頭 一罐
/ 1 small can of water-boiled tuna

2/3 can (~94g) of Trader Joe's Albacore solid white tuna in water, no salt added

80 (13)

紅葡萄 一杯
/ 1 cup red grapes

<1 cup seedless grapes

100 (2)

香草冰淇淋 半杯
/ half cup vanilla ice cream

half cup Double Rainbow 99%-fat-free, dairy free, chocolate sorbet

120 (5)

香蕉 半條
/ half a banana

half an extra large banana

60 (2)

白菜花 一杯
/ 1 cup cauliflower

1 cup cauliflower, boiled and lightly salted+peppered

29 (5)

哈密瓜或香瓜 一個
/ 1 cantelope or honey dew

1/2 of a large cantaloupe

~100 (~5)

1 slice of Oroweat oatmeal+hazelnut wheat bread

100 (15)

1 slice 2%-milk Sargento Pepper Jack

50 (35)

Subtotal

489 (32)
639 (82)

Day total:

847 (146)
997 (196)

Grand total:

3381 (987)
3531 (1037)

Weight after, measured the morning after Day 3 (LB): 154 or -5 LB / X -5 LB

Regardless of the baseless claim that this diet formula causes some sort of chemical reactions in one's body to yield the weight loss, we feel that the real tricks to this diet are two properties:

  1. Nice variety of tasty food (ice cream!) so that you don't feel like you're on a diet.

  2. Low calorie count, which is key.

~3500 calories over 3 days is very low for a man, and somewhat low for a woman, assuming regular daily activity (but no strenuous exercise). One of the dangers of this diet (and perhaps any diet) is the tendency to over-eat after resuming regular eating, so watch out for that.

After 1 trial, we each lost 5 pounds, measured the morning after Day 3, before "taking out the trash." We'd like to do this test again, but with a better scale... the hotel weight scale seemed a bit inaccurate.