Introduction

What can you realistically expect to

achieve in as short a period as three
days?

If your own experiences have been

similar to mine then almost surely you
will reply with “Not much!”

It is certainly the case that the more

substantial and more worthwhile the
goal, the longer it takes us to carve it
out of our imagination, breath life into
it, and give it a place in the world.

Your businesses, your relationships, your legacies, your ongoing peace of mind and
your health... all built over protracted periods. Experience tells us that nothing valuable
comes easily or quickly.

And that’s why I’m excited to share with you this gem of a strategy to jump start your
metabolism and help you reframe your outlook on food and what it takes to keep you
on the path to lasting physical and mental health.

Because this energy-boosting bodily reset literally takes just three days to implement.
It almost seems to defy my previous mantra of “good things take time”. And yet there
is no doubt in my mind about the value of what I am about to share with you. Or it’s
limited duration!

I call it The 3-Day Metabolic Reset Diet.

In a nutshell, I will be sharing with you a set of nutritious, easy-to-prepare, and satisfying
recipes that are intended to be followed for a minimum of three days.

Not only will this clean-eating, nutrient-dense food plan provide you with the perfect
approach to hitting the reset button on your metabolism, as well as kick starting those
all-important healthy eating habits from which you might have drifted away over time,
but at the end of the three days you should feel refreshed, energised and motivated to
continue with your healthy eating habit.

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How does the plan work?

It uses simple REAL foods which are inexpensive, easy to find, and easy to prepare as meals.
The idea is to focus on eating real food. That is because this is the quickest and most
effective way to recharge and refresh our body.

Diets rich in real foods are great for your health and will also help you lose weight.

Real foods are more nutritious, contain fewer calories, and are more filling than most
processed foods. After adopting the “clean” approach to eating, your health, mood, and
appearance will improve. Often dramatically!

Will you lose weight in 3 days?

You are likely to lose some weight. Maybe between 2-4 pounds. But the real magic happens
when you begin developing healthier eating habits over the three day period. It is those
habits. maintained, which will eventually allow you to drop all the weight you want - five
pounds, 10 pounds, or more.

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Why Real Foods Help
You Lose Weight
Before I present you with the recipes let me take a moment
to explain just why I feel they are so valuable. And it’s not
that this specific handful of recipes is so unique as to be
worthy of your attention (although carefully chosen they
certainly are). Rather it is what they represent in terms
of how we should think about food that makes them so
valuable...

Allow me to expand on this a little before I send you into the

kitchen to begin your three-day eating habit reformation!

It is no coincidence that the rapid rise in obesity seen over the past 40 years took
place at the same time highly processed foods became more available in countries
across the Western world. Yes, highly processed foods are convenient. But they are
packed with calories and chemicals. They are low in nutrients. And they increase your
risk of many potentially life-threatening diseases.

Processed foods are not only chemical-laden. They are addictive, and they are purposely
designed to be that way.

How do you spot them in the supermarket so that you can avoid bringing them home
with you?

This is the easy part. Processed foods are usually sold in jars, boxes, and bags, making
it a simple process to identify them. They carry food labels, usually with a long list of
ingredients you cannot pronounce or figure out the source.

Armies of well-paid food scientists make it their missions to come up with recipes that
appeal to your taste buds, even if this causes havoc to your health.

Because these foods are loaded with added sugars and fats they are extremely hard
to resist. In fact, they are often designed to physically change the way they feel inside
your mouth. The altered texture and the taste “do their job” of making your body crave
more of those creamy, crunchy, or mouth-watering sensations.

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Even scarier are the “ultra-processed foods”. From a nutrional point of view, these are the
worst of the worst. According to a study published in BMJ Open, food products of this kind
make up almost 60 percent of our daily calories and 90 percent of the added sugar we
consume!

Here’s the final kicker. When you put processed foods into your body, not only are you
choosing to fuel your body with chemicals which are almost certainly harmful to your health,
you are depriving your body of the nutrients it needs to maintain your health.

Processed foods are often stripped or void of nutrients. So it’s not as though you are eating
an apple slice which has been dipped in gasoline; you are not even getting the fiber from the
apple.

The bottom line is this: from weight loss to migraine relief, you will reap some serious health
benefits if you ditch the processed foods.

Let me give you a quick but easy to understand example of the consequences associated
with choosing the wrong foods to eat.

Suppose you partake of a diet of processed foods which do not provide enough iron content.
This could affect your ability to exercise, since iron is required to move oxygen around your
body. The result would be a limitation to your ability to burn calories through exercise and
you would not feel as motivated to move because you would not have access to the energy
needed to do it. You would literally become anemic, and feel depleted.

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A diet low in nutrients may also prevent you from losing weight. This is because food of
low nutritional value leaves you feeling less sated after eating and this stimulates hunger
cravings which increase your risk of bingeing to fill the void.

Here’s the good news. The 3-Day Metabolic Reset Diet is designed to ween you away from
the bad foods and get your body and mind heading in another direction. One that is likely to
lead to much greater success if your goal is to build health or lose weight.

If you enjoy this 3-day eating plan (I am sure you will), and if the idea appeals to you, you can
repeat the 3-day diet every month or so.

However, the most important objective is to get you eating more of the good foods and for
that I have a possible solution for the longer-term which I’ll tell you more about after I have
presented you with the recipes.

So, now that I have explained that the notion of subsisting in large part on processed foods
is not a good idea, what are the real foods I would have you replace them with?

Real foods are single-ingredient foods that are rich in vitamins and minerals, lack chemical
additives, and are mostly unprocessed. They do not usually come in a packet, can or a box.

For example, a piece of grass-fed meat or poultry, free range eggs, an apple, a carrot, or fish
from the ocean. These foods are real foods. They are also called whole foods and are packed
with vitamins and minerals which are great for your health. They generally do not have a food
label attached to them!

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P L A N S U M M A RY

A diet rich in nutrients will be more effective if your goal is to lose excess body fat and/or
boost metabolism (the rate you burn calories). By incorporating real foods into your diet
wherever possible, you will erase your existing nutritional deficiencies and reduce your hunger
and cravings.

The key concepts for the 3-day plan can be thought of as the following:

1. Hydrate: Try to drink 1-2 liters of water every day. Drinking water helps flush out
toxins and sodium which cause bloat. Also, thirst can be confused with hunger, so
make sure to drink before and between meals.

2. Eliminate Sugar and Alcohol: For these three days, challenge yourself to stay away
from booze and sweets. Dare yourself to instead focus on filling your diet with whole
foods. Once you let go of these empty calories you will notice a huge and beneficial
change in the way you feel.

3. Incorporate Protein and Fiber: Your mantra for the next three days (and ideally
forever) is “protein and fiber, protein and fiber!” Pair protein and fiber with each meal
and snack to keep your blood sugar levels stable and your appetite satiated. Fiber
comes from fruits, vegetables and whole grains. Protein comes from lean animal
sources, legumes, low-fat dairy products and nuts.

4. Include Vegetables: For these three days you will be eating lots of high-fiber
vegetables which will help promote healthy body systems – and especially your
body’s natural detox systems.

The 3-Day Metabolic Reset Diet focuses on lean protein, smart carbs, and lots of
veggies to provide optimal nutrients for around 1100-1200 calories each day.

The recipes are gluten-free, have no added sugars, and feature dishes which are
quick to prepare and made with real food. Complete the 3-day regimen and you
can expect to rid yourself of bloat, maximize your energy level, and find yourself
motivated to continue eating healthy.

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REC O M M E N D E D G U I D E L I N ES

»» Aim to be physically active and/or exercise daily but avoid prolonged strenuous activities
due to a lowered calorie level. Walking is good or light weight workouts.
»» Avoid alcohol.
»» Return to your normal calorie level for weight loss or maintenance following completion
of Day 3.
»» Coffee in breakfast meal may be caffeinated but is optional.

Substitutions
Protein: May substitute an equal amount of another lean protein (chicken breast, fish, shrimp,
lean steak, tofu, tempeh etc.) if desired.

Fruit: May substitute an equal amount of another fresh fruit if desired.

Vegetables: May substitute an equal amount of another low-calorie vegetable (carrots,

green beans, zucchini, squash, cauliflower, spinach, leafy greens, cucumber, etc.) if desired.

Dairy: May substitute soy or almond milk for 1% milk. May substitute 1 tablespoon half-and-
half for the 2 tablespoons 1% milk with coffee for breakfast.

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DAY 1
Breakfast
Avocado Scrambled Eggs

Whisk together 1 large egg, 2 egg whites, 3 quartered cherry tomatoes,1/2 small
avocado and dash salt. Scramble in skillet coated with cooking spray.

+ 1 medium banana (105 calories)

+ Coffee with 2 tablespoons 1% milk (13 calories)

Total
Calories 248; Fat 6.9g; Protein 17g; Carbohydrates 32g

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DAY 1
Lunch
Chicken Salad

»» 1 cup (3.5 oz) chopped roasted skinless chicken breast

»» 2 tablespoons chopped green onions
»» ½ cup chopped red onion
»» ½ chopped red pepper
»» 2 tablespoons each of nonfat plain Greek yogurt and light mayonnaise
»» 1/2 teaspoon Dijon mustard
»» dash each of salt and pepper

Stir well.

+ Grapes, 1 cup (104 calories)

Total
Calories 367; Fat 6g Protein 43g; Carbohydrates 23g

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DAY 1
Snack
Fruit and Nut Butter

Medium apple or pear with 1 tablespoon peanut or nut butter.

Total
Calories 189; Fat 8.4g; Protein 4g; Carbohydrates 28g

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DAY 1
Dinner
Grilled or Baked Salmon

Salmon – (4 oz) (206 calories)

+ Herbed Quinoa

Combine 2/3 cup cooked quinoa with 1 to 2 teaspoons chopped fresh basil and
dash salt. (148 calories)
+ Steamed green beans, 1 cup (44 calories)

Total
Calories 398; Fat 12g; Protein 26g; Carbohydrate 36g

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DAY 2
Breakfast
Nutty Berry Smoothie

Blend (305 calories):

»» 1 cup 1% low-fat milk

»» 1/2 medium ripe banana
»» 1 tablespoon creamy peanut or nut butter
»» 1 cup fresh or frozen raspberries
»» 1/2 cup crushed ice

+ Coffee with 2 tablespoons 1% milk (13 calories)

Total
Calories 318; Fat 10.5; Protein 15g; Carbohydrate 43g

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DAY 2
Lunch
Wonder Weight Loss Soup

2 cups - You will have enough soup in this recipe for Day 3 lunch too.

»» 10 cups vegetables of choice - cabbage, cauliflower, carrots, celery, bell

peppers, green beans, edamame, mushrooms or any other vegetable you have
on hand or prefer
»» 1 x 14oz can diced tomatoes
»» 1 x 15oz can kidney or pinto beans, chickpeas or a mix
»» 1 cup chopped onions (1 medium)
»» 2 cups green leaves (spinach, Swiss chard, kale etc frozen or fresh)
»» 4 cups low-sodium vegetable broth or chicken broth
»» 1 cup water
»» 1 tablespoon olive oil
»» 2 cloves garlic, chopped
»» chopped chillies if desired

Heat oil in a large soup pot (4-quart or

larger) over medium heat. Add onions
and garlic; cook for a few minutes stirring
frequently, until softened. Add all other
vegetables except for the green leaves.
Add broth and water, tomatoes, beans;
cover and bring to a boil.
Reduce heat and simmer, until the
vegetables are tender, 20 to 25 mins.
Stir in green leaves and simmer for 5
minutes more.

Total per serving

Calories 189; Fat 5 g; Protein 7 g;
Carbohydrate 11g

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DAY 2
Snack
Carrots, Hummus and Egg

»» 10 baby carrots
»» 1/4 cup hummus
»» 1 hard-boiled egg

Total
Calories 209; Fat 10.9; Protein 11.5g; Carbohydrate 17g

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DAY 2
Dinner
Grilled or Broiled Flank Steak

Steak (4 oz) (202 calories)

+ Cooked brown rice, 3/4 cup (164 calories)

+ Lemon Broccoli, 1 cup

Toss 1 cup steamed broccoli with 1 teaspoon lemon juice and 1 teaspoon butter or
olive oil. (60 calories)

Total
Calories 426; Fat 12.7g; Protein 37g; Carbohydrate 40g

T H E 3 - DAY M ETA BO L I C RES ET D I ET 15

DAY 3
Breakfast
Scrambled Eggs

1 egg and 2 egg whites (113 calories)

+ Mixed fresh fruit, 2 cups (220 calories)

+ Coffee with 2 tablespoons 1% milk (13 calories)

Total
Calories 346; Fat 6.3g; Protein 15g; Carbohydrates 36g

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DAY 3
Lunch
Wonder Weight Loss Soup

2 cups - Left over from Day 2

»» 10 cups vegetables of choice - cabbage, cauliflower, carrots, celery, bell

peppers, green beans, edamame, mushrooms or any other vegetable you have
on hand or prefer
»» 1 x 14oz can diced tomatoes
»» 1 x 15oz can kidney or pinto beans, chickpeas or a mix
»» 1 cup chopped onions (1 medium)
»» 2 cups green leaves (spinach, Swiss chard, kale etc frozen or fresh)
»» 4 cups low-sodium vegetable broth or chicken broth
»» 1 cup water
»» 1 tablespoon olive oil
»» 2 cloves garlic, chopped
»» chopped chillies if desired

Heat oil in a large soup pot (4-quart or

larger) over medium heat. Add onions
and garlic; cook for a few minutes stirring
frequently, until softened. Add all other
vegetables except for the green leaves.
Add broth and water, tomatoes, beans;
cover and bring to a boil.
Reduce heat and simmer, until the
vegetables are tender, 20 to 25 mins.
Stir in green leaves and simmer for 5
minutes more.

Total per serving

Calories 189; Fat 5 g; Protein 7 g;
Carbohydrates 11g

T H E 3 - DAY M ETA BO L I C RES ET D I ET 17

DAY 3
Snack
Salty Spicy Popcorn

Toss 3 cups air-popped popcorn with:

»» 2 teaspoons salt
»» 1/2 teaspoon cumin
»» 2 teaspoons chili powder
»» 1/2 teaspoon black pepper

Total
Calories 93; Fat 1.1g; Protein 3g; Carbohydrates19g

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DAY 3
Dinner
Quinoa Salad with Salmon

Combine:

»» 4 oz flaked, cooked salmon

»» 1/2 cup cooked quinoa
»» 7 quartered cherry tomatoes
»» 1/4 cup chopped cucumber
»» 1 tablespoon chopped fresh basil
»» 2 teaspoons each olive oil and red wine vinegar
»» dash each of salt and pepper

Toss gently. (462 calories)

+ Grapes, 1 cup (104 calories)

Total
Calories 566; Fat 16.2g; Protein 21g; Carbohydrates 52g

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Keep Your Progress Going
If you have made it this far, chances are you will continue on a healthier path.

However, if you would like to accelerate your progress and use a number of strategies for
easily-maintained metabolic health and sustained weight loss – strategies that I have
perfected over the years as a professional bodybuilder, personal trainer, and nutritional
coach – I would like to offer you my companion program to The 3-Day Metabolic Reset Diet.

If you would like to enjoy the same benefits and advantages I and my personal clients
have enjoyed for more than 30 years now, come check out The 3-Day Metabolic Reset Diet
Upgrade Program:

https://carolynhansenfitness.com/3dayreset/offer

On that page you’ll find more than just my most successful approaches to dieting and
preserving the vim and vigor that defines good health.

You will be offered a minimalist approach to implementing both nutritional and fitness
regimens that significantly reduce the amount of time and effort which will be required to
see success with this new approach to maintaing your healthy habits.

You’ll also get my hard-won mindset strategies. These are essential to keeping your head in
the game.

Plus, if you have ever found yourself jumping from one diet to the next because you are
simply unable to sustain what you have implemented, I’ll show you the secret to getting
off that annoying loop of self-defeating dieting failures and teach you how to stick with a
winning plan so that you can enjoy the kind of peace of mind (and physical leanness) I now
do.

Just click the link above and I’ll show you how to get started.

Yours in health,

Carolyn Hansen

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