One of the low-calorie and fasting diets is the three-day military diet. The recommended number of calories to ingest in three days is between 1100 and 1400. Overeating and weight gain could result from this diet. You’ve probably heard of the three-day military diet if you’ve tried other diets and are trying to lose weight. You would assume that this diet is exclusive to military personnel, but this is not the case, and in recent years, social media has been used to advertise this diet.
Stay with us on this article if you wish to try this diet to lose weight. We’ll go through the details of this diet and its efficacy in the paragraphs that follow. What are its benefits and drawbacks? Which individuals can follow the military diet, and which individuals shouldn’t? How much weight can you lose on this diet? We’ll introduce a sample of the military diet plan in the paragraphs that follow.
What does a 3-day military diet entail?
The three-day military diet is a low-calorie eating plan that can help you reach your ideal weight quickly. It is stated that you can lose 4.5 kg by following this diet in just one week.
The military diet calls for limiting caloric intake for three days and allowing free access to food on the other four. This diet can be repeated by users for a month or until their goal weight is attained.
This diet is regarded as a form of fasting, or intermittent fasting. Intermittent diets fluctuate between periods of calorie restriction and periods of unrestricted food.(1)
The diet’s first three days should consist of 1400, 1200, and 1100 calories, respectively. The snack is not allowed over these three days, and you should only eat for breakfast, lunch, and dinner.
It is best to see a dietitian before the diet because of the low caloric intake throughout these three days. since this number of calories is lower than the recommended intake for both men and women.
You should consume 1400, 1200, and 1100 calories during the course of the three days of the military diet, respectively. Your nutrition program is unlimited for the next four days.
Is the military diet of three days effective?
One of the most well-known diets is the military diet. The three-day military diet severely restricts caloric intake.
These diets work quickly to reduce weight and are particularly effective in the short term. This technique can be used by obese people who plan to lose weight before having weight-loss surgery.
But research indicates that these low-calorie diets are typically ineffective over the long run. When short-term dieting is stopped, weight quickly returns to normal.
Unless you adhere to a specific diet plan to maintain your weight even after the diet period has ended,
The military diet generally makes it impossible to forecast how much weight each person will lose. A number of factors affect weight loss, which varies from person to person.
Who is the military diet suitable for?
The three-day military diet is an option for those who need to lose weight quickly and urgently. This diet may be right for you if you’re one of those people who struggles with low calorie intake and low energy levels.
If you plan to follow the three-day military diet, talk to a nutritionist first. You might not be a good fit for this diet.
Who should stay away from the three-day military diet?
The three-day military diet and other low-calorie diets have drawbacks. Because of this, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) does not believe that individuals over the age of 50 should follow this diet. because senior people may be risky with these diets.
The military diet should not be used by anyone over 50. since it could be harmful to them.(2)
The three-day military diet’s benefits and drawbacks
You can lose a significant amount of weight quickly on the military diet. This diet has an extremely low calorie consumption and causes weight loss quickly. This diet has the advantage of being economical.
It’s required to purchase a range of supplements and processed meals for some diets. However, you don’t need to purchase these kinds of items for the military diet.
Problems with the three-day military diet
In low-calorie diets, you typically need to eat more calories after the low-calorie phase. Overrestrictive eating makes people more likely to overeat. These diets are typically unstable because of this, and the weight quickly returns to its pre-diet state.
Constipation is also more likely with this kind of diet. The three-day military diet contains less fiber, which causes fewer bowel movements.
You lose a significant amount of weight quickly on calorie-restricted diets. But take note that muscular mass and hydration are also lost along with fat. This has an impact on weight gain when the diet is over as well.
Military diet example for three days
You may find detailed information about the three-day military diet in this article. Now that you know the diet to follow in one week to lose weight, we’ll give you an example of this three-day diet.
This diet consists only of a few meals, which should be split between breakfast, lunch, and dinner.
first day
Breakfast:
- Half a grapefruit
- A piece of toast
- 2 tablespoons of peanut butter (without sugar and salt)
- A cup of coffee or tea
Lunch:
- Half a glass of tuna
- A piece of toast
- A cup of coffee or tea
Dinner:
- 85 grams of any type of meat
- A cup of green beans
- half a banana
- A small apple
- A cup of vanilla ice cream
Second day
Breakfast:
- One egg
- A piece of toast
- half a banana
Lunch:
- A boiled egg
- A cup of cheese
- Five saltine crackers or one piece of toast
Dinner:
- Two hot dogs
- A cup of broccoli
- Half a cup of carrots
- half a banana
- Half a cup of vanilla ice cream
third day
Breakfast:
- A slice of cheddar cheese
- small apple
- A piece of toast
Lunch:
- A boiled egg
- A piece of toast
Dinner:
- A glass of tuna
- half a banana
- A glass of vanilla ice cream
The complimentary 4-day food plan is as follows:
Four days of rest are included in this menu. Naturally, this does not imply that you should stop following your diet. The military diet really provides detailed guidelines for a four-day vacation regimen that contains 1,500 calories per day. You can still only have a few meals each day, but you can increase this to two.
A military meal plan example for three days for vegetarians and vegans
A three-day vegetarian military diet regimen is also available. Here is an illustration of a vegetarian diet plan.
first day
Breakfast:
- Half a grapefruit
- A piece of toast
- 2 tablespoons of peanut butter
- A cup of coffee or tea
Lunch:
- Half an avocado
- 2 tablespoons of hummus
- A slice of wholemeal toast
- A cup of coffee or tea.
Dinner:
- Maximum 300 calories of tofu (a type of food obtained from condensed soy milk)
- A cup of green beans
- half a banana
- small apple
- A glass of vanilla ice cream (dairy-free).
second day
Breakfast:
- Half a cup of baked beans
- A piece of wholemeal bread
- half a banana
Lunch:
- A glass of unsweetened soy milk or almond milk
- Half an avocado
- 2 tablespoons of hummus
- Five saltine crackers
Dinner:
- Two vegetarian hot dogs
- A cup of broccoli
- Half a glass of carrots
- half a banana
- Half a glass of vanilla ice cream (dairy-free)
third day
Breakfast:
- 15 to 20 almonds
- Five saltine crackers
- small apple
Lunch:
- Half an avocado
- A tablespoon of hummus
- A piece of wholemeal bread.
Dinner:
- Half a glass of canned chickpeas
- half a banana
- A glass of vanilla ice cream (dairy-free)
The three-day military diet’s list of acceptable and unacceptable foods
You can alter some of the items you eat. But some meals are prohibited. For instance, it is strongly advised against switching grapefruits for oranges when following the three-day military diet. Use a glass of water with 1/2 tsp. of baking soda as an alternative.
The following items are permitted on the three-day military diet:
- Apple
- the banana
- Bread (whole wheat)
- carrot
- Cheese (slightly)
- Coffee
- egg
- Grapefruit
- Greek yogurt
- green beans
- Hot dog
- Ice cream
- Meat
- peanut butter
- Tea
- Tuna
The following foods are prohibited from the military diet:
- Artificial sweeteners
- Butter
- Fruit juices
- cream
- Lion
- Orange
- Sugar (only allowed in ice cream)
- Yogurt (except Greek yogurt).
Conclusion
One of the diets that social media has recently popularized is the three-day military diet. In order to follow this diet, you must consume between 1100 and 1400 calories per day for three days.
The eating plan is free for the next four days, and you are allowed to eat extra calories. Snacks are eliminated during these three days, and there are only three big meals allowed.
This diet is not appropriate for you if you have a specific ailment or are over 50. Because it restricts calories, the military diet may have adverse effects.
A dietitian should be consulted before beginning the three-day military diet.
Frequently Asked Questions
You probably have some questions regarding the Three-Day Military Diet if you’re attempting to lose weight and want to give it a try. Because of this, we have addressed some of your frequently asked questions and given our responses.
Is the three-day military diet safe, and does it not have negative effects on one’s body’s health?
A deficiency of nutrients in the body could result from repeating this diet. Very low-calorie diets have been linked in certain studies to bad eating habits or eating disorders.
Consuming processed foods like hot dogs and ice cream while following the military diet may result in metabolic issues. The likelihood of developing chronic diseases rises as a result.
Research indicates that long-term fad diets are substantially inferior to realistic weight loss objectives, healthy food, and lifestyle improvements.
Can you lose weight on a military diet for three days?
You can lose weight by following this diet if you can handle having few calories and little energy during the day. Low-calorie diets are only effective for a short time and cause rapid weight loss.
Does the three-day military diet cause weight to swiftly return to its pre-diet state?
Generally speaking, with calorie-restricted diets, there is a risk of overeating after the diet is completed because of extreme weight loss and high blood pressure. Doctors advise employing diets with fewer restrictions on calories because of this.
The best course of action is to alter your way of life. Although the weight is being lost gradually in this scenario, there is less chance of weight gain.
What kinds of meals are restricted on the three-day military diet?
Some items, including artificial sweeteners, oranges, cream, butter, milk, and juice, are restricted in the military diet.
Is it feasible to follow the three-day military diet and lose four and a half kilograms in a week?
It is stated that you can lose 4.5 kg of weight in one week with the military diet. But it is important to keep in mind that different factors affect weight loss, so it is impossible to forecast how much weight each person will lose by following this diet.
When following a military diet, does exercise help you lose more weight?
The military diet does not require exercise. But for greater benefits, walk for 20 to 30 minutes each day. You can continue an exercise that you were already doing before you started the diet. But because your calorie intake is drastically reduced when you exercise, you could feel weak and lightheaded. You should cease exercising in this situation.