One of the most common physique goals is trying to lose belly fat, and aside from having an aesthetic motive, losing belly fat is important for improving your health and reducing your risk of disease.
A 3 day cleanse to lose belly fat is a popular approach to a quick strategy for how to get a flat stomach for an upcoming event like a wedding or beach vacation where you want to look your best.
But, does a 3 day belly fat detox work? How do you get a flat stomach in 3 days? How do you do a 3 day belly fat cleanse to get a flat stomach?
In this guide, we will briefly discuss why you may want to lose belly fat quickly, tips for how to get a flat stomach and lose belly fat, and tips for how to do a 3 day cleanse to lose belly fat and tighten your tummy.
We will look at:
- How Do You Get a Flat Stomach In 3 Days?
- How to Lose Belly Fat In 3 Days: The Best 3 Day Cleanse To Lose Belly Fat
Let’s get started!
How Do You Get a Flat Stomach In 3 Days?
Because many people deal with excess belly fat, doing a 3 day belly fat detox as an approach to how to get a flat stomach in 3 days is appealing to many people.
However, depending on the nature of your body composition and what makes you feel like you have “belly fat,” it may not be possible to get a flat stomach in 3 days.
Body composition refers to the makeup of your total body weight—lean body mass (muscle, bones, connective tissues, organs, etc.) vs body fat (adipose tissue).
If you have actual belly fat, even if you follow the best 3 day cleanse to lose belly fat, you will not be able to lose all of it and get a flat stomach in 3 days.
However, if you have some bloating and inflammation in the belly, along with excess belly fat, a 3 day belly fat weight loss plan can help you lose some water weight causing bloating in the belly.
It will also jumpstart your metabolism to start burning belly fat so that you can begin to work towards getting a flat stomach and healthier body composition down the line.
Therefore, we are presenting this 3 day belly fat weight loss cleanse with the disclaimer that it will not give you a perfectly flat stomach in 3 days if you have abdominal obesity or a significant amount of belly fat to lose.
However, it will help reset your metabolism, jumpstart belly fat weight loss, and get you in a mindset to start working on a long-term belly fat diet and exercise plan.
That said, the 3 day belly fat detox that we are recommending should not be taken on by anyone who is suffering from an eating disorder or has a history of an eating disorder, is currently pregnant or breastfeeding, or has a health condition in which taking on a 3 day belly fat burning program would be ill-advised.
You should work with your healthcare provider and a registered dietitian for a customized belly fat loss diet and weight loss program safe for you (if indicated).
How to Lose Belly Fat In 3 Days: The Best 3 Day Cleanse To Lose Belly Fat
We have created a 3 day cleanse to lose belly fat for those who are looking for how to lose belly fat fast.
Again, keep in mind that this is designed to be a short-term 3 day belly fat detox and not a belly fat loss plan that you follow long-term.
Instead, use it as a physical and mental reset and then choose another healthy weight loss diet and exercise plan to follow moving forward.
When most people are looking into how to lose belly fat fast, they are interested in answers to questions like: Are there belly fat burning foods? What foods burn belly fat fast?
While there is some evidence that certain foods may help reduce belly fat, the most important thing to establish right off the bat is that there are no magical foods that burn belly fat fast or foods that melt belly fat quickly.
Belly fat, like any other fat in your body, can only be lost by generating and maintaining a consistent caloric deficit so that you dip into your fat stores and burn off extra fat.
Therefore, the 3 day cleanse to lose belly fat is designed to be primarily a low-calorie, low-carb, low-sodium diet plan that will help you start creating a caloric deficit to lose belly fat.
It will also start shedding extra water weight that your body holds onto when you consume carbs, sugar, salt, alcohol, processed foods, and inflammatory foods like fatty meats and artificial sweeteners.
We included foods with healthy fats like omega-3 fatty acids, a specific type of polyunsaturated fats shown to confer potent anti-inflammatory benefits to the body.
The 3 day belly fat loss diet plan also provides a lot of dietary fiber.
Insoluble fiber helps bulk up stool to keep you full and relieve constipation (perhaps contributing to belly bloating) while soluble fiber helps feed the healthy gut bacteria, which play a key role in reducing inflammation, producing certain vitamins, and supporting immune health.
One study found that visceral fat decreased by an average of 3.7% over five years when individuals boosted their soluble fiber intake by 10 grams per day.
Note that this is a low-calorie diet and will not provide enough calories for active adults.
According to Harvard Health, the minimum calories a day adults should be eating unless otherwise guided by a healthcare professional is 1200 calories a day for a woman and 1500 calories a day for a man (this refers to sex assigned at birth, not gender identity).
Day 1
Wake up: 12 ounces of lemon water
Breakfast: 310 calories, 20 grams of carbs, 7 grams of fat, 33 grams of protein, 7 grams of fiber
- Yogurt Parfait: 3/4 cup plain nonfat Greek yogurt, 10 almonds, 1/2 cup raspberries: 210 calories, 7 grams of fat, 21 grams of protein, 17 grams of carbs, 6 grams fiber
- Egg white scramble with 1.5 cups of baby spinach (7 calories per cup) and 5 egg whites (17 calories per egg white from a large egg, 4 grams of protein): 100 calories, 22 grams of protein, 3 grams of net carbs
- 12 ounces of water
- Green tea
Snack: 100 calories, 20 grams of protein, 2 gram of net carbs
- One 3-ounce can of light tuna in water, 2 celery stalks chopped, 1 tablespoon of Dijon mustard
- 8 to 12 ounces of water
Lunch 275 calories; 30 grams of protein, 15 grams of fat, 5 grams net carbs
- Baby spinach and arugula salad with 1 cup of each leafy green, one plum tomato chopped, 1 tablespoon of walnuts, 1/4 avocado chopped, 1 ounce of low sodium feta cheese, 3.5 ounces of lean protein of choice (chicken breast, turkey breast, tofu, tuna), with lemon juice dressing.
- 8 to 12 ounces of water
Snack: 125 calories, 25 grams of protein
- Chocolate protein shake made with one scoop of clean whey protein or plant-based protein powder, 1 cup unsweetened almond milk, 1 tsp dark cocoa powder (unsweetened), a dash of liquid stevia, 1 cup baby spinach
Dinner: 370 calories, 7 grams of carbs, 14.5 grams of fat, 53 grams of protein
- 6 ounces grilled chicken breast (268 calories, 50 grams of protein, 5 grams of fat), 2 cups romaine lettuce, 4 cherry tomatoes, 1 cup sliced cucumber, 1 tablespoon of peanuts (52 calories, 5 grams of fat, 2 grams of protein, 2 grams of carbs), 1 teaspoon olive oil (40 calories, 4.5 grams of fat), 1 tablespoon lemon juice
- 12 ounces of water
- Ginger tea
Day 2
Wake up: 12 ounces of lemon water
Breakfast: 265 calories, 42 grams of protein, 12 grams of carbs, 2 grams of fat
- Chocolate protein shake made with one scoop of clean whey protein or plant-based protein powder, 1 cup unsweetened almond milk, 1 tsp dark cocoa powder (unsweetened), dash of liquid stevia, 1 cup baby spinach, 3/4 cup (6 ounces) of plain nonfat Greek yogurt (100 calories, 17 grams of protein, 6 grams of carbs) and ½ cup frozen mixed berries (40 calories, 6 grams of carbs, 3 grams of fiber)
- Green tea
Lunch: 245 calories, 5g of carbs, 37g of protein, 7g of fat
- One 3-ounce can of light tuna in water, 2 celery stalks chopped, 1 tablespoon of Dijon mustard: 100 calories, 20 grams of protein, 2 grams of net carbs
- Spinach salad with 1.5 cups of spinach, 2 tablespoons of walnuts, the egg whites of 3 hard-boiled eggs but just the whites, 1 plum tomato chopped, lemon juice and a dash of extra virgin olive oil: 145 calories, 7 grams of fat, 3 grams net carbs, 17 grams protein
- 8 to 12 ounces of water
Snack: 100 calories, 20 grams of protein, 2 gram of net carbs
- One 3-ounce can of light tuna in water, 2 celery stalks chopped, 1 tablespoon of Dijon mustard
- 8 to 12 ounces of water
Dinner: 440 calories, 23 grams of fat, 47 grams of protein, 8 grams of carbs, 6 grams of fiber
- 7 ounces of salmon, 1.5 tablespoons of lemon juice, 1 garlic clove, 1/2 tablespoon of olive oil: 350 calories, 19 g of fat, 40 g of protein, 2 g of carbohydrates
- Spinach and broccoli salad with 2 cups of baby spinach, 1/2 cucumber sliced, ½ cup mushrooms, ½ cup of broccoli florets chopped, lemon juice to taste, 1 tablespoon of pumpkin seeds, ¼ cup of tomatoes, lemon juice: 90 calories, 4 grams fat, 7 grams protein, 6 grams fiber
- 12 ounces of water
- Ginger tea
Day 3
Wake up: 12 ounces of lemon water
Breakfast: 350 calories, 20 grams of carbs, 12 grams of fat, 37 grams of protein, 5 grams of fiber
- 1 cup of low-sodium cottage cheese (180 calories, 1 gram fat, 12 g carbs, 28 grams protein) with 1/4 cup blueberries (20 calories, 5 grams of carbs 3 grabs fiber) and 3 tablespoons of pumpkin seeds (150 calories, 3 g carbs, 2 g fiber, 11g fat, 9 grams protein)
- Green tea
Snack: 190 cal, 9 g of fat, 20 g of carbohydrates, 9 g of fiber, 11 g of protein
- Broccoli with hummus and sesame seeds: 2 cups of broccoli chopped, 1/4 cup of hummus, 1 teaspoon of sesame seeds
Lunch: 370 calories, 7 grams of carbs, 14.5 grams of fat, 53 grams of protein, 6 grams fiber
- 6 ounces grilled chicken breast (268 calories, 50 grams of protein, 5 grams of fat), 2 cups romaine lettuce, 4 cherry tomatoes, 1 cup sliced cucumber, 1 tablespoon of peanuts (52 calories, 5 grams of fat, 2 grams of protein, 2 grams of carbs), 1 teaspoon olive oil (40 calories, 4.5 grams of fat), 1 tablespoon lemon juice, fresh parsley
- 12 ounces of water
Snack: 125 calories, 25 grams of protein
- Chocolate protein shake made with one scoop of clean whey protein or plant-based protein powder, 1 cup unsweetened almond milk, 1 tsp dark cocoa powder (unsweetened), a dash of liquid stevia, 1 cup baby spinach
Dinner 380 calories, 24 grams of fat, 7 grams of carbs, 35 grams of protein
- Pecan-crusted tilapia with 1/4 cup of chopped pecans, 4 ounces of tilapia, cumin and black pepper to taste, and 1 1/2 tablespoons of Parmesan cheese: 290 cal, 1 g of net carbs, 20 g of fat, 28 g of protein
- Spinach and broccoli salad with 2 cups of baby spinach, 1/2 cucumber sliced, ½ cup mushrooms, ½ cup of broccoli florets chopped, lemon juice to taste, 1 tablespoon of pumpkin seeds, ¼ cup of tomatoes, lemon juice, parsley: 90 calories, 4 grams fat, 7 grams protein, 6 grams fiber
- 12 ounces of water
- Ginger tea
In addition to the 3 day belly fat detox diet plan, you should exercise each day during the 3 day cleanse to lose belly fat.
The specific workouts to do in your 3 day belly fat weight loss program are up to you, but aim for 7000-10,000 steps per day plus 45-60 minutes of moderate-intensity cardio exercise or 30-40 minutes of vigorous cardio.
You will need to modify this exercise plan if you have currently been sedentary, as this will be too much physical activity all of a sudden and can cause injury.
Build up to being more active and just do what you can over these first 3 days and then make a commitment to progress your workout routine.
To learn more about exercising to lose belly fat, check out our guide to running to lose belly fat here.
