Skip to content
Home » Blog » How to Lose 3 kg in 3 Days with Intermittent Fasting: A Realistic Guide

How to Lose 3 kg in 3 Days with Intermittent Fasting: A Realistic Guide

How to Lose 3 kg in 3 Days with Intermittent Fasting: A Realistic and Detailed Guide

Are you ready for a quick and achievable journey to shed 3 kilograms in just three days through intermittent fasting? Intermittent fasting is an effective and well-known approach for rapid weight loss. In this comprehensive guide, we’ll delve into a realistic and efficient strategy for losing 3 kg in 3 days with intermittent fasting. I’m Emily Turner, your guide at Weight Loss Success, and I’m here to provide you with a professional and detailed plan to help you achieve your goal.

Set a Clear Goal: Your 3-Day Challenge

To begin your 3-day challenge to lose 3 kg, it’s essential to set a clear and ambitious goal. Intermittent fasting creates a calorie deficit by restricting the hours in which you consume food. During these three days, you’ll follow a specific fasting schedule.

Intermittent Fasting Plan:

  • Day 1: Start with a 16:8 fasting schedule. Fast for 16 hours and eat within an 8-hour window.
  • Day 2: Continue with the 16:8 schedule, focusing on hydration during fasting hours.
  • Day 3: Extend the fasting period to 18 hours, followed by a 6-hour eating window.

Stay Hydrated During Fasting Hours

While fasting, it’s crucial to stay hydrated. Water, herbal teas, and black coffee are allowed during fasting hours. Staying hydrated helps control hunger and supports overall health.

Dietary Guidance:

  • Drink at least 8 glasses of water, herbal tea, or black coffee during fasting hours.

Prioritize Nutrient-Dense Foods

During your eating window, it’s essential to consume nutrient-dense foods to support your weight loss and overall health.

Dietary Guidance:

  • Day 1–3: Focus on whole foods, including lean proteins, vegetables, fruits, and whole grains.
  • Avoid sugary and processed foods.

Consistency is Key

Consistency is the foundation of any successful weight-loss plan. Staying committed to your intermittent fasting schedule for all three days is essential for reaching your goal.

Personal Recommendation:

  • Keep a journal to track your progress and celebrate your achievements.
  • Don’t break your fasting schedule during the three days.

Monitor Your Progress and Beyond

Keeping a record of your fasting schedule, meals, and weight is a powerful way to stay on track. After these three days, consider transitioning into a more balanced and sustainable weight loss plan.

Intermittent Fasting Plan:

  • Continue intermittent fasting, adapting your schedule to a 16:8 or 18:6 routine for the best results.

Dietary Guidance:

  • Maintain a healthy, balanced diet with occasional treats to keep your journey enjoyable.

Personal Recommendations:

  • Consult with a healthcare professional before embarking on any rapid weight-loss program.
  • Remember to celebrate your achievements, no matter how small they may be.

Calorie Deficit Example:

Let’s understand how intermittent fasting creates a calorie deficit, which leads to weight loss. To lose 3 kg of body weight, you need to create a calorie deficit of approximately 23,100 calories (since 1 kg of body weight is roughly equivalent to 7,700 calories).

  • During fasting, your calorie intake is significantly reduced, especially during a shorter eating window.
  • By choosing nutrient-dense foods and limiting calorie-dense options, you can create the necessary calorie deficit.

By following this intermittent fasting plan and consuming fewer calories, you can expect to lose approximately 3 kg in 3 days.


In conclusion, losing 3 kg in 3 days with intermittent fasting is an ambitious yet achievable goal when you follow a well-structured plan. Staying hydrated, consuming nutrient-dense foods during your eating window, and maintaining consistency in your fasting schedule are the key elements to your success.

As you embark on this quick journey, keep in mind that intermittent fasting is a powerful tool for rapid weight loss, but it should serve as a starting point for a more balanced and sustainable approach to health.

Your friend and guide at Weight Loss Success, Emily Turner, believes in your potential and is here to support you on your incredible journey.

Warmest vibes,

Emily Turner Your Friend and Guide to Weight Loss Success

Leave a Reply

Your email address will not be published. Required fields are marked *