3-Day Military Diet: Everything You Should Know About This Military-Style Diet

Here is a guide to know everything about the 3 Day Military Diet. It has its own advantages and disadvantages and this guide will answer all the questions you have about this strict, military-style diet.

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3-Day Military Diet: What Is 3-Day Military Diet?

The 3-day military diet is a program for weight loss, which helps you in losing weight within three days. Yes! Three days. All you have to do is follow this strict diet plan for 3 days, and you will lose a few pounds. As unbelievable as that sounds, the military diet is gaining popularity as it helps you to lose weight in a short period. Like other diets, you don’t have to spend a lot of money buying fancy ingredients to follow the diet plan. But there is a health warning that must be put out along with this diet: following such a strict diet must only be done under caution, and cannot be repeated often. This diet can cause harm in the long run as it takes a whole lot of nutrition away from your plate – and it is an extreme, calorie-restrictive diet. The diet aims for maximum weight loss and makes you cut down on your calorie intake every day.

3-Day Military Diet: 3-day military diet is a program for weight loss which helps you in losing weight within 3 days.

The 3-Day Military Diet is a strict diet and you must eat what is mentioned in the diet plan. You consume 800-1200 calories on the first 3 days of this diet and the remaining 4 days you must consume only 1500 calories.

3-Day Military Diet: Discovery Of The Military Diet

There is no solid proof as to how the military diet came into being. But some say that it was started by a few nutritionists who were working for the US military. They found that this diet could encourage soldiers to lose weight quickly and stay fit. There is no evidence to prove that the military diet works for all. But it works on the simple mathematics of calories consumed Vs. calories burned, which might help you to lose a few pounds quickly.

Some dietitians believe that the 3-day military does not offer a complete set of nutrients. It affects your health in a negative way, as well. The only way the military diet is associated with the actual military is when you don’t feel like sticking to the diet plan, you must be stubborn and tough just like well-trained soldiers to follow such challenging goals.

3-Day Military Diet: Working Of The Military Diet

The 3-Day Military Diet is divided into 2 phases in a week. You must develop a low-calorie diet plan for the first 3 days, which starts the process of weight loss. And the remaining 4 days of the week, you must eat functional foods and ensure the calorie consumption is still low. If you don’t lose the desired weight, you can continue with the military diet for the following 3 days and so on.

Excersice caution when trying the 3-day Military diet: Following such a strict diet must only be done by those who do not have any underlying health concerns. This diet needs a strong will power and because it cannot be repeated often, when you do follow the diet give it your best. If repeated often, the diet can cause more harm than good as it is an extreme, calorie-restrictive diet.

3-Day Military Diet: You must follow a low-calorie diet plan for the first 3 days and the remaining 4 days, you must eat a healthy and calorie-free meal.

People often believe what they see. If you see someone losing weight because of the military diet, you would believe it and would want to try it. But you never think, every person has a different metabolism and their cause of being overweight is different too. The concept of military diet sounds good but in reality, it is just using an already proven fact that lower intake of calorie leads to weight loss. Without actually starving yourself, you can actually lose weight by simply following a healthy lifestyle and a healthy diet.

3-Day Military Diet: Military Diet Plan

A low-calorie diet means a meal plan with a combination of veggies, proteins, grains, and fruits. The first 3 days of the diet plan have a strict eating plan and the subsequent 4 days are easier, but the calorie intake must be less than 1500 calories during these days too.

Diet Plan

Day One: 1400 Calories

Breakfast 1. 1 toast with 2 tbsp of peanut butter
2. Half grapefruit
3. 1 black coffee/tea
Lunch 1. 1 toast
2. ½ cup of tuna
3. 1 black coffee/tea
Dinner 1. 3 ounces meat
2. ½  banana
3. 1 cup of green beans
4. 1 apple
5. 1 cup vanilla ice cream

Day Two: 1200 Calories

Breakfast 1. 1 toast
2. 1 egg
3. ½ banana
Lunch 1. 5 crackers
2. 1 hard-boiled egg
3. 1 cup cottage cheese
Dinner 1. 2 hot dogs (bunless)
2. ½ banana
3. 1 cup broccoli
4. 1 cup vanilla ice cream

Day Three: 1100 Calories

Breakfast 1. 1 cheddar slice
2. 5 crackers
3. 1 apple
Lunch   1. 1 toast/bread
2. 1 egg  
Dinner 1. ½ banana
2. 1 cup tuna
3. 1 cup vanilla ice cream

Following the above-mentioned diet plan will help in quickly losing weight. You also need to drink lots of water if you feel hungry as water makes you feel fuller. There is absolutely no need for exercise in this military diet as it is a low-calorie diet and exercising would mean additional cutting down on calories which would leave no energy in your body and you will be lazy all day.

3-Day Military Diet: A toast with 2 tbsp of peanut butter should be consumed only in the breakfast of day 1.

If you are vegetarian, you can replace the meat with soy/tofu/almonds and vegans, instead of ice cream, you can have dairy-free ice cream.

3-Day Military Diet: Who Can Try And Who Can’t Try The Military Diet?

The military diet should be followed if you need to lose weight quickly for a big day or for some other reason. It should not be followed for a long time as it is not sustainable and can harm the body in the long run. This diet would work well for people who can follow diets easily or those who can fight hunger and low energy levels for 3 consecutive days.

3-Day Military Diet: Food Items That You Can Eat In Military Diet

Here is a list of food items that you can eat while following the 3-day military diet and they will not sabotage your diet in any way.

  • Tuna
  • Tea
  • Saltine crackers
  • Meat
  • Ice cream
  • Hot dogs
  • Grapefruit
  • Eggs
  • Carrots
  • Coffee
  • A small amount of whole wheat bread
  • Bananas

3-Day Military Diet: Food Items That You Can’t Eat In Military Diet

This is a list of food items that should not be consumed in the military diet as they may sabotage your diet.

  • Sugar
  • Orange
  • Fruit juice
  • Milk
  • Creamers
  • Artificial sweeteners

3-Day Military Diet: Things To Keep In Mind Before Starting The Military Diet

  • The 3-day military diet has its own set of benefits and drawbacks. Even though weight loss is guaranteed, but gaining weight after the diet is also natural.
  • In order to change your diet to lose weight, you must change your lifestyle.
  • Exercise is the best way to lose weight and that is sustainable even in the long run, unlike fad diets.
  • Not only during the 3-day military diet, even after the diet is completed, but your meals should also have a perfect balance of protein, carbs, and fats.
  • You must keep a positive attitude about losing weight and you will end up making healthy food choices even when you are not dieting.

3-Day Military Diet: Some Dos And Donts While Following The Military Diet

  DOs   DONTs
Drink 8-10 glasses of water each day.
Get all the food items mentioned in the diet,
before starting it.  
No alcohol consumption.
No consumption of soft drinks.
No consumption of diet sodas.  

3-Day Military Diet: Benefits Of Military Diet

The 3-day military diet is widely followed as it comes with a number of benefits, which are:

  • It ensures you lose weight in only 3 days.
  • There is a strict diet plan that needs to be followed so that you know exactly what you have to eat and there is no guesswork included in selecting the next meal.
  • Since the diet is only for 3 days, you don’t feel like you haven’t tasted your fav foods for a long time.
  • The foods are easily available and you don’t have to spend a lot of money on this diet.
  • Every meal has the required amount of proteins for muscle maintenance except there are no calories which lead to weight gain.
3-Day Military Diet: Every meal has the required amount of proteins for muscle maintenance except there are no calories which lead to weight gain.

3-Day Military Diet: Cons Of Military Diet

  • Even though it is a strict diet, it makes you lose weight so quickly that it is possible that only water weight is lost.
  • After you resume your normal diet, you might gain weight again if you are not careful.
  • There is no scientific proof that the 3-day military diet actually works.
  • The entire concept of the 3-day military diet is good for only 3 days but the remaining 4 days, you might want to reward yourself because of the intense diet and going overboard will make you gain again weight.
  • Experts say, it is not healthy to cut down all the calorie intake from your body.

3-Day Military Diet: Does The Military Diet Actually Work?

You may lose a few pounds quickly but you will end up gaining weight once you resume your normal diet, if you are not careful. Based on the working principle of the 3-day military diet, this is a calorie in, calorie out kind of diet. It works on the fact that when the consumption of calories decreases, weight automatically comes down. A better way of diet is when you eat only for fixed hours during the day, this diet is more sustainable and is called Intermittent Fasting: Read more about Intermittent Fasting here. Intermittent fasting: The Healthy Way To Lose Weight And Keep It Off.

In conclusion, even though the3-day military diet is followed by a lot of people to quickly lose a few pounds, this diet is not sustainable. If you believe that you will not bounce back to your regular eating ways, then you could look at this diet as a way to lose a few kilos quickly or to break the plateau you may have hit in your weight loss journey. In the long run, an eat-healthy-exercise-regularly plan is the only sustainable method for a healthy weight loss.

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Comments

  1. Amita Saluja says

    This looks like an amazing diet ! Must try !

  2. There are some interesting points in time in this article but I dont know if I see all of them center to heart. There is some validity but I will take hold opinion until I look into it further. Good article , thanks and we want more!