The Military diet plan is a very strict yet short-term plan for which your calorie intake needs to be greatly reduced. Restrictions work in a period of three days, and then one can take 4 days rest from this military diet. The Military Diet’s Website itself claims that people who have followed the plan properly for 30 days straight can “lose weight up to 30 lbs.” So today I am going to provide you a 3 day military diet for weight loss in this article below.
When we think of the term “military”, then the thought of a very strict rule comes in mind that includes both physical and mental strength, but fortunately, there is nothing like boot camp with this kind of diet plan. Surprisingly, exercise is not required. Supporters continue to run daily, though.
Rather than burning calories, this military diet plan focuses on the important calorie deficit by cutting the extra quantity and type of food you eat.
SUMMARY:
For the scheme, the website recommends eating between 1,100 to 1,400 calories per day for the 1st three days of this military diet plan.
Food List Of The Military Diet For Weight Loss
Here are the names of the foods that you can eat on a military diet for weight loss:
- Small amounts of whole wheat bread
- Banana
- Coffee
- Carrot
- Grapefruit
- The eggs
- Hot dog
- Meat
- Ice Cream
- Saltine crackers
- Tuna
- Tea (Green tea)
Food List To Avoid In Military Diet For Weight Loss
Here are some foods that you can’t eat on a military diet for weight loss (Excluding stevia):
- Fruit juices
- Orange
- Creamers
- Milk
- Sugar
Summary:
It is very essential to note that a lot of recommended substances are less in fiber, which sometimes goes straight against the standard advice to weight loss.
A 3 Day Sample Military Diet for Weight Loss
Here I have provided you with a 3-day sample meal plan of the military diet for weight loss below. Let’s check out the 3-day sample military diet for weight loss:
Day 1
Breakfast
1 piece of toast with 2 teaspoons of homemade peanut butter
½ grapefruit
1 cup of green tea or black coffee
Lunch
1 piece of toast and
½ cup of tuna fish
1 cup of mixed veggies
1 apple
Dinner
3 ounce of grilled meats (of your choice)
1 cup of green beans and
½ of a medium sized banana
Dessert
1 scoop of vanilla ice cream or 1 scoop of ice cream of your choice
Day 2
Breakfast
1 piece of toast with
1 boiled or poached egg and
1 sliced banana
Lunch
1 hardboiled egg is preferable (or as you like it)
1 cup of cottage cheese
4 ounce of salmon fish (grilled)
Dinner
1 cup broccoli
2 hot dogs (without buns)
½ cup of carrots
Snack:
“In the middle of the day, if you feel hungry, you can eat 1 cup full of boiled broccoli, which is the source of the insoluble fiber.
Day 3
Breakfast
1 apple with cheddar cheese
5 pieces of salted crackers
Lunch
1 egg and 1 slice of toast
Dinner
1 cup of tuna fish and
½ piece of sliced banana
Dessert
1 scoop of ice cream of your choice
To achieve optimal results, strict rules to the diet plan is highly recommended. If you can’t follow the military diet for weight loss properly then do not expect weight loss from the diet plan. As the name of the diet itself suggests that it is a strict diet plan. So, you need to follow the rule of this diet plan properly to achieve the result.
Proponents of the military diet claim that the three-day method is effective, which helps you lose weight without interfering with long-term, very limited diets, such as your metabolism. Nevertheless, it is not a guarantee that you will not be suffering from the severity of food at any point during the three days of the diet.
Summary:
It is very essential to note that you will not be able to have snacks under this military diet for weight loss. Instead of a snack, you can consume food from the main meals during the snack time, however, then you will have to eat less food on that specific meal.
Conclusion:
The military diet is a short-term, low-calorie weight loss plan designed to promote rapid weight loss over a brief period. While it may lead to quick results due to significant calorie restriction, the weight loss is often temporary and largely due to water loss rather than fat loss. The diet lacks long-term balance and may not provide all essential nutrients if followed repeatedly. For sustainable and healthy weight management, a well-balanced diet combined with regular physical activity is generally a safer and more effective approach.
FAQs:
Q. What is the military diet?
A. The military diet is a 3-day low-calorie eating plan followed by 4 days of normal eating. It claims to help people lose weight quickly, though it is not officially linked to the military.
Q. How much weight can you lose on the military diet?
A. Some people may lose 2–4 kg (4–10 pounds) in a week, but much of this loss is water weight and may return once normal eating resumes.
Q. Is the military diet safe?
A. For healthy adults, short-term use may be tolerable, but it is not recommended for long-term use due to low calorie intake and potential nutrient deficiencies.
Q. Can vegetarians follow the military diet?
A. Yes, with substitutions such as tofu, legumes, fruits, and vegetables in place of meat, but careful planning is required to meet protein needs.
Q. Does the military diet boost metabolism?
A. There is no scientific evidence that the military diet boosts metabolism. Weight loss mainly occurs due to calorie restriction.
Q. Who should avoid the military diet?
A. Pregnant or breastfeeding women, people with diabetes, heart conditions, eating disorders, or nutritional deficiencies should avoid this diet.
Q. Is the military diet effective for long-term weight loss?
A. No. It is not designed for long-term sustainability. Consistent healthy eating habits and lifestyle changes are more effective for lasting results.
James