The Ultimate “5+3 Diet”: Lose 3kg in 3 Days – Fact or Fiction?

30 December, 2024

The 5+3 diet has been tried and tested by many, with results exceeding expectations.

What is the 5+3 Diet?

In simple terms, the 5+3 diet is a combination of five drinks and three daily habits. This regime involves consuming five cups of liquid at specific times throughout the day to absorb different nutrients that boost metabolism. It is paired with three habits that help burn calories faster and aid weight loss. Notably, this diet requires the exclusion of carbohydrates, meaning a restriction of starch-rich foods like rice, noodles, and bread.

The 5+3 diet combines five drinks with three healthy habits.

How to Implement the 5+3 Diet

Consuming the Five Cups of Liquid

1. Red Bean and Coix Seed Soup – Drink on an Empty Stomach in the Morning

The first drink of the day, red bean and coix seed soup, is best consumed when your stomach is empty to maximize its benefits. Both red beans and coix seeds are rich in fiber and act as natural diuretics, reducing edema by eliminating excess water from the body. Coix seeds are also known for their anti-inflammatory properties, helping to cleanse the stomach and promote a healthy digestive system.

This drink not only aids in detoxification but also improves skin complexion by cleansing from within, resulting in a brighter and smoother appearance.

2. Black Coffee – Drink in the Morning After Arriving at Work

Black coffee, without any added sugar, milk, or cream, is the ideal drink to start your workday. It contains caffeine, which stimulates the nervous system, enhances focus, and boosts metabolism. It also acts as a diuretic, aiding in toxin removal through urine and reducing water retention.

Caffeine further supports fat burning by encouraging the body to use stored fat for energy production. Additionally, black coffee is rich in antioxidants, contributing to anti-aging and promoting healthy skin.

3. 500ml of Water – Half an Hour Before Lunch

Drinking 500ml of water before lunch creates a sense of fullness, helping to control food intake and maintain weight. While water contains no calories, it plays a crucial role in energy maintenance, metabolism, and toxin elimination through the excretory system.

Adequate water intake also ensures the body maintains the necessary moisture for the skin, preventing issues like dryness and flaking.

4. Pu’er Tea or Green Tea – Drink in the Afternoon

Pu’er tea and green tea are popular choices for weight loss as they are rich in antioxidants and compounds that enhance metabolism. Green tea contains catechin, a powerful antioxidant that accelerates fat burning, especially abdominal fat. Pu’er tea, a traditionally fermented tea produced in Yunnan, China, has digestion-boosting and bad cholesterol-lowering properties.

The afternoon is the perfect time to indulge in a cup of tea as it helps keep you alert and curbs unnecessary snacking.

5. Salted Lemon Water – Drink Before Bedtime

Salted lemon water is the final drink of the day, aiding in toxin removal and supporting digestion during sleep. Lemons are rich in vitamin C, offering cleansing benefits, while salt helps maintain electrolyte balance. This drink cleanses the intestines, supports the digestive system, and reduces halitosis, promoting better sleep. However, it’s important to use salt in moderation to avoid potential impacts on blood pressure.

Three Habits to Support Weight Loss in the 5+3 Diet

1. Morning Shower

A morning shower not only wakes you up but also stimulates your metabolism. Warm water can help dilate blood vessels, improve blood circulation, and reduce stress. Research suggests that morning showers boost alertness and motivation for the day’s activities. Additionally, they initiate energy-burning mechanisms in the body, making fat reduction more efficient.

2. Half an Hour of Walking Daily

A gentle half-hour walk each day is ideal for office workers looking to shed some pounds. Walking is a simple yet effective exercise that activates muscle groups and maintains cardiovascular activity without causing excessive fatigue.

Regular walking improves overall health, reduces calorie accumulation, and promotes a healthy body and a refreshed mind.

3. Early Bedtime

Sleep is crucial for maintaining health and a stable weight. Getting enough sleep and going to bed early helps the body produce sufficient leptin, the hormone that controls feelings of fullness. Early bedtime also prevents late-night snacking, reducing calorie intake.

Adequate sleep also balances hormones, reduces stress, enhances metabolism, and effectively prevents abdominal fat accumulation.

Is the 5+3 Diet as Effective as They Say?

Since the spread of this diet, many nutrition experts have expressed their views on the 5+3 regime. They agree that the five drinks used in this weight loss method can indeed support increased fat burning and reduce edema.

The amount of water consumed throughout the day can contribute to a sense of fullness, reducing appetite.

Additionally, fiber-rich foods like vegetables, whole grains, and fruits not only increase satiety but also benefit digestion and blood sugar control. Unsaturated fats from sources like olive oil, avocados, and nuts can provide stable energy and improve heart health. Incorporating these elements into your diet makes weight loss more effective and sustainable while ensuring your body receives adequate nutrition.

However, it’s important to note that this method has some limitations that should be considered when applying it.

1. High Potassium Content

The drinks in this regime, such as red bean soup and salted lemon water, contain high levels of potassium. For individuals with kidney problems or weak kidney function, excessive potassium can lead to health issues. Therefore, this diet is not suitable for those with unstable kidney function.

2. Impact on Sensitive Stomachs

Those with sensitive stomachs should be cautious when consuming drinks with high caffeine content, like black coffee, or hard-to-digest beverages like barley tea. Additionally, individuals with weak spleens and stomachs may need to reduce the dosage or find suitable alternatives.

3. Ensure Adequate Water Intake

While the five drinks in the 5+3 diet offer benefits, they are not sufficient to meet the body’s daily water needs. Chen Manting advises that individuals should ensure they drink enough water. For example, a person weighing 50 kg should consume at least 1500 ml of water per day, in addition to the five drinks mentioned. This ensures the body receives the necessary hydration.