What is the 3 Day Military Diet. How does it work. Is it effective for weight loss. What foods are allowed on the Military Diet. Are there potential health risks associated with this diet plan. How can you follow the Military Diet meal plan.

Understanding the 3 Day Military Diet: An Overview

The 3 Day Military Diet, despite its name, has no official connection to the armed forces. It’s a popular fad diet designed for rapid weight loss, promising up to 10 pounds (4.5 kg) of weight loss in just one week. This diet plan alternates between a strict 3-day calorie-restricted phase and a more relaxed 4-day phase, creating a weekly cycle.

During the restrictive phase, daily calorie intake is limited to approximately 1,100-1,400 calories, classifying it as a low-calorie diet. The diet claims to boost metabolism through specific food combinations, although these claims lack scientific backing.

Key Features of the Military Diet

• No supplements required
• Focuses on regular foods and drinks
• Alternates between 3 days of strict dieting and 4 days of moderate eating
• Promises rapid weight loss

The Military Diet Meal Plan: What Can You Eat?

The Military Diet is highly regimented, especially during the 3-day restrictive phase. During this period, dieters are limited to just 16 specific foods, with no snacks allowed between meals. The diet is low in complex carbohydrates and fat, but relatively high in protein.

Permitted Foods on the Military Diet

1. Whole wheat bread
2. Apples
3. Cheddar cheese
4. Peanut butter
5. Saltine crackers
6. Grapefruit
7. Cottage cheese
8. Hot dogs (without bun)
9. Broccoli
10. Bananas
11. Eggs
12. Vanilla ice cream (small amount)
13. Carrots
14. Green beans
15. Canned tuna
16. Small piece of meat

Beverages are limited to water, herbal tea, and up to two servings of caffeinated tea or coffee per day, without any additives like cream or sugar.

Following the 3 Day Military Diet: A Step-by-Step Guide

The Military Diet follows a specific weekly pattern: 3 days of restricted eating followed by 4 days of more moderate consumption. Here’s how to implement the diet:

Days 1-3: The Restrictive Phase

During these days, stick to the 16 permitted foods, consuming only three meals per day without snacks. Daily calorie intake should be as follows:

• Day 1: Approximately 1,400 calories
• Day 2: About 1,200 calories
• Day 3: Roughly 1,100 calories

Days 4-7: The Moderate Phase

While less restrictive, these days still require adherence to a structured eating plan. The recommended calorie intake is about 1,500 calories per day.

Sample Military Diet Meal Plan: What Does a Day Look Like?

While the Military Diet allows for some flexibility in how you consume the permitted foods, here’s a sample meal plan for one day of the restrictive phase:

Breakfast

• 1 slice of whole wheat toast with 2 tablespoons of peanut butter
• 1/2 grapefruit
• 1 cup of black coffee or tea

Lunch

• 1/2 cup of tuna
• 1 slice of whole wheat toast
• 1 cup of black coffee or tea

Dinner

• 3 ounces of any type of meat
• 1 cup of green beans
• 1 small apple
• 1/2 banana
• 1 cup of vanilla ice cream

Effectiveness of the Military Diet: Does It Really Work?

The Military Diet promises rapid weight loss, but does it deliver on this claim? While some individuals may experience significant weight loss in the short term, it’s important to understand the mechanisms at play.

Factors Contributing to Weight Loss on the Military Diet

• Severe calorie restriction
• Potential water weight loss
• Reduced carbohydrate intake leading to glycogen depletion

Can you lose 10 pounds in a week on the Military Diet? While it’s possible for some individuals to see this level of weight loss, it’s important to note that much of this may be water weight and glycogen depletion rather than fat loss. Sustainable weight loss typically occurs at a rate of 1-2 pounds per week.

Health Considerations: Is the Military Diet Safe?

While the Military Diet may lead to rapid weight loss, it’s crucial to consider the potential health implications of such a restrictive eating plan.

Potential Risks of the Military Diet

• Nutritional deficiencies due to limited food choices
• Inadequate calorie intake for many individuals
• Potential for disordered eating patterns
• Lack of long-term sustainability

Is the Military Diet recommended by nutrition professionals? Generally, nutritionists and dietitians do not recommend such restrictive, short-term diets. They often emphasize the importance of balanced, sustainable eating habits for long-term health and weight management.

Alternatives to the Military Diet: Healthier Approaches to Weight Loss

While the Military Diet may appeal to those seeking rapid weight loss, there are healthier, more sustainable alternatives that can lead to long-term success.

Sustainable Weight Loss Strategies

• Balanced, nutrient-dense diet
• Regular physical activity
• Adequate hydration
• Stress management
• Proper sleep hygiene

How can you achieve sustainable weight loss? Focus on creating a moderate calorie deficit through a combination of balanced eating and increased physical activity. Aim for a weight loss of 1-2 pounds per week, which is considered safe and sustainable for most individuals.

The Science Behind the Military Diet: Separating Fact from Fiction

The Military Diet makes several claims about its effectiveness, but it’s important to examine these claims through a scientific lens.

Debunking Military Diet Myths

• Myth: Specific food combinations boost metabolism
• Fact: No scientific evidence supports this claim
• Myth: The diet “resets” your metabolism
• Fact: Severe calorie restriction can actually slow metabolism

Do specific food combinations really boost metabolism? Despite claims made by the Military Diet, there’s no scientific evidence to support the idea that certain food combinations can significantly alter metabolic rate. Weight loss on this diet is primarily due to calorie restriction.

Long-Term Effects of the Military Diet: What to Expect

While the Military Diet may lead to rapid short-term weight loss, it’s crucial to consider the long-term implications of such a restrictive eating plan.

Potential Long-Term Consequences

• Yo-yo dieting and weight cycling
• Slowed metabolism due to repeated calorie restriction
• Nutrient deficiencies
• Development of unhealthy relationships with food

How does the Military Diet affect metabolism in the long term? Repeated cycles of severe calorie restriction, as prescribed by the Military Diet, can lead to adaptive thermogenesis – a process where the body adapts to lower calorie intake by reducing its metabolic rate. This can make it increasingly difficult to lose weight and maintain weight loss over time.

Customizing the Military Diet: Can It Be Modified?

While the Military Diet is quite rigid in its food choices, some individuals may need to make modifications due to dietary restrictions or preferences.

Potential Substitutions

• Vegetarian options: Replace meat and fish with lentils or tofu
• Gluten-free alternatives: Use gluten-free crackers and bread
• Lactose-free choices: Substitute soy-based products for dairy

Can you make substitutions on the Military Diet? While the diet allows for some substitutions to accommodate dietary needs, it’s important to maintain similar calorie and macronutrient profiles. However, making too many substitutions may alter the diet’s intended effects.

The Role of Exercise in the Military Diet

The Military Diet primarily focuses on dietary changes, but incorporating exercise can enhance overall health and potentially boost weight loss efforts.

Exercise Recommendations

• Light to moderate exercise during the restrictive phase
• More intense workouts during the 4-day “off” period
• Focus on both cardio and strength training for optimal results

Should you exercise while on the Military Diet? While exercise is generally beneficial for health and weight management, it’s important to listen to your body, especially during the low-calorie phases of the diet. Light to moderate exercise may be appropriate, but intense workouts may be challenging due to the limited calorie intake.

Psychological Aspects of the Military Diet

The Military Diet, like many restrictive diets, can have significant psychological impacts on individuals following the plan.

Potential Psychological Effects

• Increased food preoccupation
• Feelings of deprivation
• Potential development of disordered eating patterns
• Cycle of restriction and overeating

How does the Military Diet affect your relationship with food? The strict nature of the diet, with its severe calorie restriction and limited food choices, can lead to an unhealthy preoccupation with food. This may result in a cycle of restriction followed by overeating, potentially harming one’s long-term relationship with food and eating.

The Military Diet in Context: How It Compares to Other Popular Diets

To fully understand the Military Diet, it’s helpful to compare it to other popular weight loss approaches.

Comparison with Other Diets

• Keto Diet: High-fat, low-carb approach
• Intermittent Fasting: Focuses on when you eat, not just what you eat
• Mediterranean Diet: Emphasizes whole foods and healthy fats
• Paleo Diet: Based on foods presumed to be eaten by early humans

How does the Military Diet compare to other popular diets? Unlike many other popular diets that focus on long-term lifestyle changes, the Military Diet is a short-term, highly restrictive approach. While it may lead to rapid weight loss, it lacks the sustainability and nutritional balance of diets like the Mediterranean or DASH diets, which are backed by substantial scientific research.

Conclusion: Is the Military Diet Right for You?

The Military Diet promises rapid weight loss through a highly structured, low-calorie eating plan. While some individuals may see short-term results, the diet’s restrictive nature and lack of scientific backing raise concerns about its long-term effectiveness and potential health impacts.

Before embarking on any new diet plan, particularly one as restrictive as the Military Diet, it’s crucial to consult with a healthcare professional or registered dietitian. They can provide personalized advice based on your individual health needs and goals, helping you develop a sustainable approach to weight management and overall health.

Remember, the most effective diet is one that you can maintain long-term, provides adequate nutrition, and supports your overall health and well-being. While quick fixes may be tempting, sustainable lifestyle changes are key to achieving and maintaining a healthy weight.

The 3 Day Military Diet Explainer + Sample Meal Plan

If you are unfamiliar with the 3 Day Military Diet, hearing the term for the first time probably conjures up a mental picture of a diet that closely replicates the meal plan or dietary pattern of people serving the country in the armed services. However, the military diet is actually not associated with the armed services in any way, so the name is a bit of a red herring. 

Instead, the 3 day military diet is a fad diet that is intended to be a “quick fix” for rapid weight loss. For this reason, the 3 day military diet is often criticized by nutrition professionals due to concerns about the safety and sustainability of the military diet program.

With that said, there has been a bevy of viral posts that have circulated social media sites with fanatic adherence to the 3 day military diet touting their impressive weight loss success, so depending on where you stand on your opinions of crash diets or extreme weight loss diets, you still might be interested in trying the 3 day military diet.

In this article, we will discuss all of the basics of the military diet, including how to follow the military diet, what you can and cannot eat on the 3 day military diet, and a sample military diet plan.

We will cover: 

• What Is the 3 Day Military Diet?

• How to Follow the 3 Day Military Diet

• What Foods Can You Eat on the Military Diet?

• 3 Day Military Diet Meal Plan

• Does the Military Diet Work?

• Is the Military Diet Healthy?

Let’s get started!

What Is the 3 Day Military Diet?

The 3 day military diet, often just referred to as the military diet, is a fad diet purported to cause rapid weight loss—up to 10 pounds (4.5 kg) in one week and 30 pounds in one month.

The diet involves restricting calories and includes specific foods that the creators of the diet say “rev your metabolism,” thus promoting weight loss.

In terms of the composition of the diet, the military diet is low in total calories, fat, and complex carbohydrates, and it is relatively high in protein.

The proposed “metabolic boost” induced by the diet is thought to occur because of specific combinations and pairings of foods in the prescribed military diet plan.

One of the benefits of the 3 day military diet, unlike many popular fad diets, is that it does not require purchasing any sort of branded or generic supplements; following the diet only involves modifying the regular foods and drinks that you consume.

How to Follow the 3 Day Military Diet

Perhaps owing to the “military” component of the so-named military diet, it is quite regimented. 

It involves following a calorie-restricted diet for three days followed by four days of “free eating,” but the “off” days of free eating are still regimented. The only real difference between the 3-day restricted diet and the “off days” is that off days are less restrictive than the first three days.

Dieters are encouraged to follow this weekly pattern (3 days of restricted eating followed by 4 days off) for a full month.

During the 3-day restricted phases of the military diet, your food intake is limited to three square meals (breakfast, lunch, and dinner) with no snacks in between. 

During the 3-day restriction, the total daily calorie intake works out to approximately 1,100–1,400 calories (1,400 calories on day 1, 1,200 calories on day 2, and 1,100 calories on day 3), which classifies the 3 day military diet as a low-calorie diet (defined as any dietary pattern that limits daily caloric intake to 800–1,200 calories per day).

The recommended meal plan for the off days still only provides 1,500 calories per day.

What Foods Can You Eat On the Military Diet?

The military diet involves two phases: a 3-day restricted eating meal plan followed by four days of less restrictive but still regimented eating.

During the three days of restrictive eating, there are only 16 potential foods to choose from, meaning that all the foods you can eat for your three daily meals are confined to the same choices of 16 permissible foods.

You can build your meals only by selecting foods from this limited military diet menu. 

The foods you can eat on the 3 day military diet include:

Dieters following the military diet are encouraged to drink water or herbal tea as much as desired and are permitted to drink caffeinated tea or coffee up to twice per day. However, you cannot add creamers, sugars, or other sweeteners to your drinks.

3 Day Military Diet Meal Plan

Because you can choose how you consume any of the foods on the meal plan, there aren’t set meals you have to eat when following the 3 day military diet, but if you follow the recommendations in terms of daily calorie goals and optimal food pairings, this is what the meal plan looks like:

Day 1

Breakfast

• 1 slice of whole wheat toast
• 2 tablespoons of unsalted peanut butter with no added sugars
• 1/2 grapefruit, no sugar
• 1 cup of caffeinated black coffee or tea

Lunch

• 1 slice of whole wheat toast
• 1/2 cup of canned tuna in water
• 1 cup of caffeinated black coffee or tea

Dinner

• 3 ounces of meat
• 1 cup of green beans
• 1 small apple
• 1/2 banana
• 1/2 cup of vanilla ice cream

Day 2

Breakfast

• 1 slice of whole wheat toast
• 1 egg, poached, hard-boiled, or scrambled with nothing added
• 1/2 banana

Lunch

• 1 cup of cottage cheese
• 1 hard-boiled egg
• 5 saltine crackers

Dinner

• 2 hot dogs without the buns
• 1 cup of broccoli
• 1/2 cup of carrots
• 1/2 banana
• 1/2 cup of vanilla ice cream

Day 3

Breakfast

• 1-ounce slice of cheddar cheese
• 5 saltine crackers
• 1 small apple

Lunch

• 1 slice of whole wheat toast
• 1 hard-boiled egg

Dinner

• 1 cup of canned tuna in water
• 1/2 banana
• 1/2 cup of vanilla ice cream

The military diet also has modifications for dieters who are simultaneously following a plant-based diet (vegans and vegetarians, for example). Hummus, avocado, chickpeas, and baked beans are permitted.

Once you have finished the 3-day restricted phase on either the omnivorous or plant-based version of the military diet, you enter the open phase. During that phase, you can theoretically eat whatever you want as long as you are following a healthy eating plan. 

Some people keep eating the same foods on the limited list, but there are other suggested foods as well, and you are only supposed to be eating 1,500 calories per day. Keep in mind that for most people, this is still well below total daily energy expenditure.

Does the Military Diet Work?

Although many people rave about the effectiveness of the military diet on various social media channels, this anecdotal evidence is not coupled with any research studies demonstrating the efficacy of the military diet. 

However, the military diet should lead to weight loss for anyone whose caloric needs exceed the number of calories consumed on the diet (1,100-1,500 per day during all phases of the diet).  

Because the typical total daily energy expenditure (TDEE) of most adults is between 1800-2800 calories a day (and more for athletic or larger individuals), the restricted caloric intake on the military diet will put most people in least at a moderate caloric deficit, and a caloric deficit should theoretically lead to weight loss.

Where the military diet loses its credibility is that it purports that participants can lose up to 10 pounds in a week. This amount of weight is neither healthy nor true fat loss.

Some people might lose 10 pounds according to the scale, but a lot of this “weight” is just water weight rather than fat loss. 

Because the military diet is a low-carbohydrate diet, the body sheds some amount of water when you switch to the diet. 

For every gram of glycogen (stored carbohydrates) the body stores, the body also stores an extra 3-4 grams of water, so as your glycogen stores become depleted, your body weight will drop, but again, a lot of this will be water.

Additionally, there is also water weight loss on the military diet due to the decrease in sodium, processed foods, and alcohol, all of which cause water retention.

A caloric deficit is required to lose fat, at the rate of 3,500 calories, to lose one pound of body fat. Therefore, in order to lose the purported 10 pounds of fat in a week, you have to create a 35,000-calorie deficit over the week. 

This equates to a deficit of 5,000 calories per day, which is nearly impossible for most people. 

In order to actually burn 5,000 calories more than you need in a day, you would have to be exercising intensely for the majority of the day and consuming next to nothing, a dangerous recipe that would not be sustainable, advisable, or at all healthy. 

Thus, while you can lose weight and some fat on the military diet, much of the weight decrease you see on the scale is a loss of water from consuming less salt, carbohydrates/sugar, alcohol, processed food, and overall food mass.

Is the Military Diet Healthy?

It is very important to note that while the 3 day military diet can be an effective way to lose weight, particularly if you practice it for the recommended full-month course, it is not considered a very healthy diet.

Because it restricts the caloric intake to around 1,200 calories per day, the restricted phase of the 3 day military diet is a low-calorie diet. This intake falls well below the recommended daily caloric intake for adults according to the 2020-2025 United States Dietary Guidelines.

According to these recommendations, adult men should consume a minimum of 2,200–2,400 calories, while adult females should consume at least 1,600–1,800 calories per day.

Most importantly, the military diet includes some highly-processed foods like hot dogs and foods with very low nutritional value, like saltines and vanilla ice cream, and it is very low in fiber.

Overall, while you might lose weight on the military diet, there are safer and healthier diets. Check out some of the better popular diets here.

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The 3 day military diet: how it works, meal plan and shopping list

The military diet is a tough plan to follow, but it will achieve short-term results.

The military diet is a 3-day eating plan with a strict food list. It is then followed by 4 days of eating a low calorie diet of your choice. Nutritional therapist Aneequa Godart says: “Also known as the 3-day diet, the military diet is a quick weight loss plan based on set low-calorie, high protein meals that claim to help you lose up to 10lb in one week. However, whilst you may lose weight, it is worth bearing in mind that ‘crash’ diets are not sustainable in the long-term. Plus, losing water weight in the military diet is what usually gives people quick and noticeable results.”

If you’re looking for a diet that works fast, this could be considered a quick fix  – but, be warned it’s an extreme diet and very restrictive.  It’s not a good or healthy long-term plan.

It should also be noted that, despite the name, the military diet was not created by US forces and it’s not linked to any other credible dietary authorities. And, there are no scientific studies to back up the suggestion that the Military diet could actually lead to 10lbs of weight loss in seven days.

What is the military diet plan?

The military diet plan requires following three days of a strictly prescribed diet. This is then followed by four days of eating whatever you like, as long as it is below 1,500 calories. It suggests completing the cycle as many times as you want.

Despite its name, the military diet has nothing to do with the armed forces. It’s believed it earnt this name, as it’s a tough plan to follow and requires a lot of discipline.

During the first three days of the diet, followers are advised to gradually reduce their daily calorie intake – beginning with 1,400, then 1,200, and finally 1,100 calories.

Overall, this diet is high in protein and low in fat and carbohydrates.

See more

How does the military diet work?

The military diet works as a result of three factors: it is low in calories, it is a form of intermittent fasting and the combination of foods on the plan have been put together to optimise weight loss.  Each of these elements in isolation would help to burn fat and boost your metabolism, but together they speed up the process.

While there are currently no specific studies available about the military diet, research has been carried out into its various claims:

It’s a low calorie plan – Followers of the military diet experience an extreme calorie deficit because they are eating far fewer calories than the number of calories they’re burning each day. With the average person burning over 1,800 calories each day, for example:

Day one: 1,400 calories (400 calorie deficit) Day two: 1,200 calories (600 calorie deficit) Day three: 1,100 calories (700 calorie deficit)  

Followers of any extreme diet like this will notice a rapid weight loss at first, but this is hard to maintain – and could lead to weight gain further down the line. Nutritional therapist Aneequa Godart explains, “During an initial couple of weeks after starting a low calorie diet you will lose weight fast. If you are consuming less calories than the body is burning, it will start to dip into its energy store of glycogen and deplete this before turning to fat. It may look as though the pounds are coming off easily as glycogen is bound to water, which is released when the glycogen is used, hence the term ‘water weight’.  After the glycogen stores are depleted, the weight loss will stabilise and appear slower.”

Aneequa Godart also cautions that low calorie diets should be seen as short-term solutions for weight loss. She told us: “Restricting calories can lead to metabolic changes in the body which can increase hunger hormones such as ghrelin and cortisol. This can lead to a greater chance of regaining the weight, which can become a cycle and be detrimental to a person’s mental health too.”

Involves intermittent fasting – The second reason the military diet works is because it is a form of intermittent fasting, as participants are consuming a very low number of calories for the first three days. Research has shown that intermittent fasting – going for longer periods without food – can be an effective way to lose weight. This is because it allows the body the chance to process the nutrients stored in foods and burns away calories. 

It should be noted, however, that other popular intermittent fasting diets do not require followers to go without food – or a minimal amount of calories – for such a lengthy period of time. Rather than the three days outlined in this plan followers of the 5.2 diet for example only restrict their diet for one day at a time. And, the 16:8 diet requires people to refrain from eating for 16 hours. Fasting for a much longer period of time can have the opposite effect on desired weight loss. 

Aneequa Godart explains: “There is evidence to show that intermittent fasting can boost your metabolism in the short term by decreasing insulin levels and increasing the hormone norepinephrine. This can help you burn fat and therefore lose weight, however fasting for longer periods will have the opposite effect on your metabolism. ”

The combination of foods – According to the military diet website, ‘the foods in the military diet plan kick start your metabolism and promote fat burning’. It gives examples such as caffeine from coffee raising the metabolism slightly, helping the body to burn fat. Meanwhile, grapefruit kick starts the liver into fat burning mode. Plus, high protein foods like peanut butter, eggs and tuna require more energy from the body to process, so they burn more fat to digest. It also says apples are high in pectin, so it limits the amount of fat your cells can absorb.

However, while we know that some of these claims are true. For example, researchers have found that caffeine does increase metabolism and studies have discovered that diets high in protein can help with weight loss, there is currently no research to suggest that eating these particular foods together are beneficial.

Aneequa Godart argues there is still not enough research into these specific claims. She told us: “Overall, there is some truth to these claims. However, there is not enough research to fully support their connection with fat loss. Whilst it is true that caffeine can increase your metabolic rate and fat burning, your body can become used to the effect and it will stop working.

“Grapefruit has a variety of benefits, but more research is needed to support its connection with weight loss. It’s also worth bearing in mind that this fruit can interact with a number of medications. 

“Similarly, pectin found in apples can delay stomach emptying which keeps you fuller for longer and may aid weight loss. But stronger evidence is required to back up any claims of apples as a fat busting food.” 

Here is the meal plan and shopping list for the first three days of the military diet:

DAY 1 

Breakfast  1/2 grapefruit 1 slice of toast 2 tablespoons of peanut butter 1 cup coffee or tea (with caffeine)

Lunch 

1/2 cup of tuna 1 slice of toast 1 cup coffee or tea (with caffeine)

Dinner 

3 ounces of any type of meat 1 cup of green beans 1/2 banana 1 small apple 1 cup of vanilla ice cream

DAY 2 

Breakfast  1 egg 1 slice of toast 1/2 banana

Lunch 1 cup of cottage cheese 1 hard boiled egg (or cooked however you like) 5 saltine crackers/rice cakes

Dinner  2 hot dogs (without bun) 1 cup of broccoli 1/2 cup of carrots 1/2 banana 1/2 cup of vanilla ice cream

DAY 3 

Breakfast 

5 saltine crackers/rice cakes 1 slice of cheddar cheese 1 small apple

Lunch  1 hard boiled egg (or cooked however you like) 1 slice of toast

Dinner  1 cup of tuna 1/2 banana 1 cup of vanilla ice cream

Shopping List 

Coffee or tea 1 grapefruit 2 bananas 2 apples Bread – whole wheat Peanut butter Eggs 3 cans tuna Hot dogs Small piece of meat, your choice Green beans: frozen, canned or fresh Small head of broccoli Carrots Saltine crackers/Rice cakes Cottage cheese Small amount of cheddar cheese Vanilla ice cream

The plan does also includes vegetarian and vegan options. Plus, if there is something on the list that you really don’t like, it offers substitutions.

Military diet cons and pros

Pros:

✅  Helps to lose weight quickly

The combined factors of a low calorie diet, with intermittent fasting and fat-burning foods, help people on the military diet to lose weight quickly. But, as outlined above, a lot of this is probably water weight – and followers will struggle to keep it off when they return to eating normally. 

Aneequa Godart also offers a word of caution about using strict intermittent fasting techniques in the long term. She told us, “This type of restrictive eating can lead to disordered eating patterns which may cause the individual to binge-eat on their days off leading to weight gain. Skipping meals can also cause headaches and nausea.  I would always recommend my clients to stick to a balanced, healthy diet to ensure they are getting all of their nutrients and have a healthy relationship with food, and again use intermittent fasting as a short-term and occasional fast if desired. ”

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✅  Straight-forward shopping list

One of the things that many people struggle with when starting a new diet is buying and preparing all of the required food.

In contrast, the military diet is straight-forward to follow and has an easy shopping list. All of the food required for the first three days can be bought in any high street supermarket.  

Aneequa Godart says: “The Military diet is easy to follow as set meal plans are provided and require minimal preparation with affordable, everyday foods.”

Participants also do not have to spend a long time preparing meals.

✅  A flexible, healthy diet on the four days off

During the four days off participants are given more freedom to eat what they like. However, the plan recommends sticking to 1500 calories a day in order to continue your weight loss.

While 1500 calories is still lower than the recommended daily allowance, there are still plenty of healthy meals you can make, such as these low calorie lunch ideas.  

Cons: 

❌  Can be difficult to stick to

The military diet is believed to have been given its name because of the discipline needed to stick to it. 

Very restrictive diet plans can often be difficult to keep up with, as they can lead to hunger and unpleasant side effects.

The lack of variety and small portion sizes in the military diet could easily lead to boredom or frustration.

This study into the physiological, psychological and behavioural outcomes of caloric restriction in humans found that it is a challenge for most individuals to stick to because of the food-focused environment we live in.

❌  A lack of nutrients

The food list for the 3-day military plan is quite limited and doesn’t include a great variety of nutrients.

For example, the NHS recommends that you eat a minimum of five portions of fruit and vegetables a day.

The military diet also includes processed foods, such as hot dogs and others that are high in salt, such as saltine crackers.

So while it may help you to lose weight, it is not necessarily healthy.

Studies have shown that processed food increases the risk of heart disease. Plus, researchers have found that diets high in sodium, found in salt, can increase blood pressure.

❌. Side effects

Eating a very low calorie diet can be difficult, especially if you are an active person who burns lots of calories in your day-to-day activities.

Some participants on the military diet have reported feeling tired or nauseous.

Aneequa Godart also warns that these kinds of diets can have more serious consequences if followed long-term.

She says: “After 4-12 weeks you might notice side effects such as fatigue, constipation and nausea. 

“But more serious effects of following this diet for over 12 weeks can include gall stones, nutrient deficiencies and a weakened immune system. Plus it can have a negative impact on your metabolism and fertility in the long run too.” 

Is the military diet safe?

While the military diet is considered to be safe to follow short term, it should not be seen as a long-term solution to weight loss. It should therefore just be used as a quick fix diet or in order to kickstart a more long-term healthy eating plan.

Aneequa Godart says: “This diet is not likely to do harm in the short-term, but you may be lacking in nutrients so it requires careful planning if you choose to undertake it.

“There is a lack of fresh fruit and vegetables included, meaning that vital micronutrients in the form of vitamins and minerals will be missing.

“Many of the recommended foods are also highly processed, such as crackers or hot dogs.  Processed foods have been linked to chronic illness and heart disease, so it is best to keep these to a minimum.”

The military diet: a nutritionist’s verdict?

Nutritional therapist Aneequa Godart says:

“As a nutritionist, I personally would not recommend the military diet as it is not scientifically backed and there is evidence to show that crash diets can lead to an unhealthy relationship with food and binge eating.  
“This diet is restrictive and an unrealistic way of eating in the long term.   As well as nutritional deficiencies and the promotion of processed foods which can lead to chronic disease, this diet can result in an unhealthy relationship with food and disordered eating.
“It might sound like a good idea to combine a number of foods which have individual benefits to weight loss, but there are essential nutrients missing from the military diet. A healthy diet requires a balance of carbs, protein, healthy fats plus fresh fruits and vegetables for antioxidants.
“The best way to long-term and consistent weight loss is a well-balanced diet including lean protein, healthy fats, complex carbohydrates plus fruit and vegetables for those all important vitamins and minerals. 
“Reducing sugar and alcohol, and adding movement to your daily routine will also help you achieve long-term results.”

What can I drink on the 3 day military diet?

On the 3 day military diet you can drink water, coffee and decaffeinated herbal teas.   As the NHS advises, you should always aim for 6 to 8 glasses of water a day. Coffee, which is proven to speed up your metabolism, should be drunk black if possible, with no artificial sweeteners. You can also drink as much decaffeinated herbal tea as you like.

What can I eat on my four days off?

For the last four days of the military diet, you can eat whatever you want, as long as it is below 1,500 calories. As the first 3 days of the diet does not provide a wide variety of nutrients, you should make sure that you are getting a good balance of protein, healthy carbohydrates and vitamins.

If you are looking for some healthy suggestions, here are some meals with less than 500 calories and meals under 200 calories.

You might also like: 

• Low calorie breakfasts
• Low calorie lunches
• Low calorie meals
• Low calorie vegetarian meals
• Low calorie filling foods
• Low calorie snacks
• Low calorie fruits
• Low calorie alcoholic drinks
• Low calorie wines
• Low calories beers

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Military diet 3 days – the easiest way to lose weight quickly

In this article

• What is a military diet?

• How does the military diet help you lose weight?

• Is the military diet sustainable and safe?

• Exemplary Military Diet Plan

• Pros and Cons of the Military Diet

• Military Diet Precautions

• questions and answers

We all dream of eating what we love without gaining weight. Alas, all this must remain a dream! You can neither gain weight overnight nor lose weight overnight. Diet is essential for losing weight. However, there is a fine line between a sensible eating plan and a healthy lifestyle. And the Unsustainable Diet System can help you shed fat fast, but it can’t be sustained in the long run. One of those diets that are now ordered. food Military. Let’s see what it has and whether it works well.

What is a military diet?

The Military Diet, also known as the Three Day Diet, the Cleveland Clinic Diet, or the American Heart Association Diet, is a diet that ruthlessly cuts calories from weight loss foods. This diet is advertised to help you lose 3 pounds per week. This is an extremely low calorie diet based on the theory of rapid calorie restriction. However, it is not. Diet Any military force can be traced back to its origin. It’s popular because it doesn’t require investment in any supplements, special diets, or travel guide. The 3-Day Weight Loss Diet consists of a well-defined calorie-controlled diet.

How does the military diet help you lose weight?

The military diet is divided into two phases for 7 days. The first three days include a meal plan that limits calories per day to between 1,400 and 1,000 calories in a row. meal plan breakfast lunch and dinner but they don’t allow snacks in between. This limit of 1,000 calories per day is well below the average intake for adults. The next four days are not scheduled, but you should limit your calories to less than 1500 per day. This heat deficit, which is created in a short period, forces the body to work in conditions of energy deficiency. This results in initial weight loss. The foods included in this restrictive military diet chart are low in calories, and certain food combinations are said to improve metabolism like this. Drinking plenty of water is recommended to maintain this diet. الماء It helps flush out toxins, making you feel full without overeating.

Is the military diet sustainable and safe?

The military diet is alarming because of its inconsistency. It does not include nutrition from all food groups and cannot meet daily nutritional needs. It consists of low-calorie and high-calorie foods such as ice cream, raising questions about the long-term safety of such a diet. It also suggests that while you may lose a lot of weight initially, it could all be due to water weight. The body is made up of a lot of water. Foods rich in carbohydrates and salty help retain this water. The military diet menu eliminates these foods from your body and thus reduces the amount of water in your body. This water weight loss can be inconsistent from week to week. The sustainability of this diet is questionable because the infinitely low amount of energy can make you prone to irritability, fatigue, and hunger.

Sample military diet plan

Here is a sample military diet plan:

Today 1

The first day meal plan consists of foods that contain about 1 calorie.

breakfast:

• One slice of toast and two tablespoons of peanut butter
• Half grapefruit
• Cup of tea or coffee

lunch:

• One piece of toast
• Half cup tuna
• tea or coffee cup

Lunch:

• Beef with green beans – 85 g of meat with 1 glass of beans
• small apple
• Half banana
• One cup vanilla ice cream

second day

The menu for the second day has about 1200 calories.

breakfast:

• Toast – XNUMX slice
• 1 boiled egg
• Half banana
• Cup of tea or coffee

lunch:

• 1 boiled egg
• 1 glass of cheese
• 5 salted crackers
• Cup of tea or coffee

Lunch:

• Two hot cups (no cake)
• Half cup carrots and half cup broccoli
• Half banana
• Half a glass of vanilla ice cream

Day 3

The third day plan allows you to consume about 1100 calories.

breakfast:

• Cheddar Cheese – 9 grams0010
• 5 salted crackers
• 1 small apple
• Cup of coffee or tea (optional)

lunch:

• One piece of toast
• 1 egg (boil to taste)
• Cup of coffee or tea

Lunch:

• a bowl of tuna
• Half banana
• One cup vanilla ice cream

There may be alternatives and modifications to this diet depending on how vegan or vegetable dependent you are or if you are gluten intolerant. Vegetarian alternatives to eggs and meat are nuts, soy and vegetables. It is recommended to drink coffee or tea without sugar and cream.

Pros and cons of the military diet

The military diet is known to be a diet of sorts, and here we have a list of the pros and cons of this diet.

Positive

• Food combinations in this diet can help speed up the process. metabolism.

The

• diet is well suited for obese people who need to lose significant weight before bariatric surgery.
• It’s cost effective and doesn’t require investment in nutritional supplements or exclusive ingredients.
• This is a rigorous plan for those who love structure and surgical precision.
• The diet includes ice cream, making it less of a skeptic diet.

Negative

• There is a dangerous decrease in daily calorie intake.
• The nutritional value of the diet menu is very minimal and cannot support the health of mind and body.
• Foods such as ice cream are processed and high in sugar, so they are not considered a healthy way to lose weight.
• Lack of energy can make you tired and irritable.
• The diet can be unstable, and you are more likely to regain all the weight by overeating, compensating for almost hunger during meals.

Military Diet Precautions

Be sure to remember the following when following a military diet:

• Do not snack between meals.
• Drink plenty of water to keep toxins full and cleared.
• Plan ahead and buy all the groceries you need. This will prevent you from overeating or overeating when you go to the grocery store on a diet.
• Do not make many substitutions unless you are a vegetarian or have allergies.
• Follow a sensible diet for four days after a restrictive plan.
• Men should remember to add 100 calories to the indicated meal plan because they burn more calories.

questions and answers

Below are answers to some frequently asked questions about the three-day diet:

1. Can sparkling water be part of the military diet?

You can drink sparkling water. Tea, coffee and water are allowed, but carbonated drinks, juices and drinks containing sugar are prohibited. It is known that tea and coffee are stimulants of metabolism. They help speed up weight loss.

2. What can I substitute for tuna if I have an allergy?

You can replace the tuna with cheese, pistachios, peanuts or almonds. You can also try chicken or tofu instead of tuna.

3. Is the military diet safe?

This diet is likely to be safe for a short period of time. This can cause deficiency if continued for a long time. Coffee, tea, ice cream and toast have very little nutritional value to support a healthy long life.

4. Can spices be used in a military diet?

Salt, pepper, cilantro, garlic and other low-calorie spices are allowed on the military diet. Do not add spices such as mustard and soybeans.

5. Can I extend the diet after 3 days?

The Military Diet is a 3 day diet followed by 4 days of healthy eating. If you need to lose more weight, repeat the cycle again. But make sure you stick to 3 days of diet and 4 days of healthy and clean food.

6. What can I eat for 4 days after the three-day diet?

A low carbohydrate diet of less than 1500 calories per day is recommended. You can eat a yogurt parfait, an egg on toast, or a bagel with a dollop of cheese.

When following a military diet, fried and fatty Indian foods should be avoided. The best way to lose weight is to find a healthy way to lose enough calories while keeping your calorie intake at an optimal level. This should include a nutritious, balanced diet that includes all food groups. It can be difficult to shed excess weight with a floating diet because this diet depletes you of nutrients and energy. You can regain all the weight you lost shortly after stopping the diet. It would be wise to stay healthy by eating right and exercising regularly. In the end, listen to your body, don’t starve yourself, but watch how much you eat and whether you want to lose it.

weight loss in a week, a list of products – Slimming – tsn.ua

Effective weight loss in one week – the result that the military diet promises. Despite the fact that this method really allows you to lose weight in just 7 days, it was not without pitfalls. Let’s take a closer look at the pros and cons of this express diet.

Every year is the same: with the onset of summer, many of us are trying to put the figure in order and lose a few pounds. What diet to choose? Some methods, such as Master Cleanse or Whole 30, provide weight loss in 10 days or a month. But there are also more “fast” diets – for example, the military one, which lasts only one week.

Principle of the diet

The military or three-day diet is an extreme hypocaloric diet. It guarantees rapid weight loss – up to 4.5 kg per week. The diet consists of two stages. The first of them lasts three days, during which it is supposed to eat only low-calorie foods. This means that at the first stage, you should eat exclusively products from the attached list. Meals, as usual, are three – breakfast, lunch and dinner (afternoons and snacks are strictly prohibited). The second stage covers the next four days, during which you can limit yourself to food less. Nevertheless, at this stage it is recommended to manage with a minimum of products whenever possible.

Product List

The first phase of the military diet is only 1500 kilocalories per day. In order not to exceed this limit, you need to eat only certain foods that will help achieve significant weight loss.

Also read

So, the list of recommended foods includes: tea or coffee, grapefruit, peanut butter, bread, tuna, meat (in small quantities), bananas, apples, vanilla ice cream, eggs, crackers or small salty cakes (in a small amount), cottage cheese, carrots, broccoli, cheddar cheese and hot dogs.

As far as drinks are concerned, as part of this diet, you should consume as much water as possible. And although drinking tea and coffee is not forbidden, neither sugar nor cream can be added to them.

Disadvantages of the Method

While dietary restriction is beneficial for overweight people, be aware that the military diet can have adverse health effects. This diet reduces the amount of calories and intake of carbohydrates, due to which the result is achieved. But lost pounds risk quickly returning to you after you stop the diet. This is the well-known “yo-yo effect”, aka the weight cycle, which negatively affects the immune system.

Slimming and healthy eating

Another drawback: the permitted products are not varied enough. The military diet is characterized by a low intake of dietary fiber, which should normally be 20-30 g per day. And these components are very important for hypocaloric diets. In the long term, dietary fiber reduces the risk of diabetes and coronary insufficiency.