what it is, how it works, scheme, contraindications

This is the new diet in vogue in the United States, which promises a flat stomach and an average loss of two kilos in just three days.

It’s about the CRAM Dietan acronym that reveals the only 4 ingredients that make up the meal plan: cereals, rice, apples (apple in English) and milk (milk), however rich in nutrients, mineral salts and vitamins.

These foods must be integrated two liters of water a day.

I pro are: weight loss, excess fluids, and elimination of toxins. A detox diet to be observed for only three days, and which is very monotonous because the dishes that alternate are always the same for all three days.

I against are: very few alternatives to the four main foods; non-educational for long-term maintenance; in case of lactose intolerance or allergy to milk proteins, protein sources with high biological value are lacking. It doesn’t take portions into account. It cannot support considerable physical activity.

The Cram diet will suffice associate even just half hour walkto get benefits. In any case, before following the Cram diet it is advisable to consult your doctor for a consultation.

Cram diet at a glance

  • Duration: 3 days
  • Five meals a day: breakfast, lunch, dinner and two snacks
  • 4 foods allowed: cereals, rice, apples and milk
  • Condiments: ginger, lemon juice, basil
  • Two liters of water a day
  • Weight loss: 2 kilos on average in three days
  • Benefits: purifying, detoxifying
  • Contraindications: restrictive, monotonous, easy to regain lost weight in a very short time, unsuitable for lactose intolerant and milk protein allergic people, does not take portions into account, is not suitable for athletes.

Cram diet: how it works

The foods allowed during the three days of Diet Cram are only four, albeit with some (reduced) alternatives:

  • cereals;
  • rice;
  • bodies;
  • milk and fermented derivatives.

They represent the categories, with some possible variation, ie: among the cereals are allowed crackers, wholemeal bread, oatmeal, wholemeal pasta.

In addition to milk, it is permissible to consume fresh dairy products such as yogurt and skimmed milk, kefir, buttermilk.

Apples can be eaten fresh or baked or in juice.

It is a fast diet suitable for those who want to lose weight in a short time and purify themselves of toxins and excess liquids. The result will be a weight loss of 1-2.5 kilos and a visibly more deflated belly.

It’s about a restrictive diet which allows you to use very few foods and it is precisely for this reason that it cannot be followed for a long time (maximum 3 days).

However, it is very simple to follow even by those who are not skilled in the kitchen, or do not have the time/desire to follow a diet.

The three days of time should not be exceeded as the risk is in fact that of being grappling with sub-optimal nutritional intake.

Cram diet is suitable if you need:

  • lose little weight and quickly;
  • to detoxify after binge eating (e.g. following the holidays);
  • in some intestinal problems.

Basic rules

The list of allowed foods of this diet, as can be seen, is very limited, and above all excludes completely and unusually all the protein sources except for milk. Indeed, it favors the consumption of foods rich in carbohydrates and fiberwhich are useful for promoting intestinal transit.

The intake of vitamin C, folic acid, potassium and magnesium is instead ensured by the consumption of the apple. In addition to cereals, rice, apples and milk, they are granted as toppings:

Typical daily schedule

The typical day for those who choose the CRAM diet is divided into five meals: three main ones (breakfast, lunch and dinner) plus two snacks in the mid-morning and mid-afternoon.

The pattern is rather monotonous, and doesn’t vary much over the three days. This is the scheme:

  • Breakfast: apple juice, wholemeal rusks and a glass of skimmed milk
  • Lunch: brown rice with oil, ginger and lemon (if you don’t like ginger, a basil emulsion made with extra virgin olive oil and basil)
  • Cena: wholemeal pasta with oil and basil
  • Snacks: a glass of skim milk or apple (also cooked)

Associated with the diet there must be a good dose of hydration which also has a purifying function. It is therefore recommended to drink at least 2 liters of water a day.


It is evident that the CRAM diet cannot be considered a balanced diet, in fact most of the proteins are excluded, and the vitamin and mineral intake is very low. Furthermore, given that it is such a restrictive diet, there is a high risk of failure, and the recovery of the lost kilos in a very short time. Considering the reduced ingredients, and the lack of taste of the dishes, always the same for three days, and practically plain, the diet can easily be interrupted on the second day.

Furthermore, the loss of kilos on the scale does not refer to the fat eliminated, but above all to liquids, which are therefore easy to quickly accumulate again. It is useful, in case of necessary weight loss, to always consult a nutrition expert who will be able to better direct towards the most correct diet for each case.

Source: www.my-personaltrainer.it

Leave a Reply