3 Day Military Diet – A Beginner’s guide with a meal plan

3 Day Military Diet – A Beginner’s guide with a meal plan

Urge to reduce weight and get in good shape is a common worldwide condition. Many people will go to extremes on their journey to shed a few pounds. For example, a few people wish to attempt a military eating regimen to lose 10 pounds in 3 days.

The vast majority trust that new trainees are put through such a thorough physical activity during the initial weeks in the armed force that they lose a massive amount of pounds too quickly.

Thus, before delving into the subtle elements of the 3-day diet plan, the principal thing I might want you to know is that the military eating regimen as asserted by many isn’t outlined by the nutritionists in the US military for the warriors.

In the event that anybody says such things, don’t trust them. Indeed, as a general rule, the majority of the weight control plans which have a military style name like the Russian Air Force Diet and Israeli Army Diet has nothing to do with the recruits of these forces.

New trainees and recruits generally shed some fat since they turn out to be substantially dynamic during their training. Then again, the so-called military eating methodologies try you to get more fit by motivating you to eat considerably less.

For example, the Israeli Army Diet gives you a chance to eat only one thing for two days in a row at any given moment. Indeed, you can shed some weight quick by doing such an eating regimen.

You may even lose 10 pounds in 3 days with it. In any case, starving yourself like this isn’t a smart thought in the event that you need to get more fit and keep it off for quite while later.

It is only a low-calorie weight reduction diet plan that encourages you to lose a lot of weight in the duration of 1 week.

The concept of military diet

The Military eating regimen is a low-calorie count diet plan that guarantees to enable you to lose a considerable measure of weight, 4.5 kg or 10 lbs in just the duration of 1 week.

The eating routine begins with its own 3-day low-calorie, low-carb feast design, trailed by 4 days off with fewer limitations. Also, the week after week cycle is rehashed to the point that you achieve your ideal weight.

During those initial 3 days, you’ll be eating heaps of tuna chunks and different vegetables and organic products like banana and grapefruits for breakfast and lunch, and for supper, you may have a scoop of frozen yogurt or vanilla ice cream.

On the rest of the 4 days off, you’ll be eating either the 1200 to 1500 calorie diet design to keep up your reduced pounds.

Why is it called “military diet”?

it is an odd thing to name a diet with relevance to the military. Who would do that and which relevance does it make? This question comes to every mind who knows about the military diet. The information on the internet suggests that it was designed by the nutritionists from US military. It is specially designed to shed pounds in less time.
On the other hand, certain nutritionists that are actually working for army right now are not knowledgeable of military diet. Many of them falsify it for having no resemblance to actual military diet. On the basis of this information, it can be concluded that someone probably just took the name from the military.
in reality, it shows no similarity with military diets. On the basis of the ingredients used in this diet, it is sometimes also referred as Cleveland clinic diet, Mayo clinic diet, Kaiser diet, Birmingham Hospital diet or American Heart Association diet. However, the officials from these places didn’t confirm any relation to it.
It is now obvious that all these bigs names associated with this military diet have absolutely no link with them. Maybe it’s just an attention seeking or marketing strategy that different websites use to get popular.

RELATED: Best 1200 Calories Diet Plan

Scientific evidence of military diet

There has been no scientific evidence of the military diet plan. But, the average individual is probably going to lose a couple of pounds because of the week-long calorie confinement.

Moreover, advocates of the eating regimen assert that it has a specific weight reduction advantage due to the combination of foods in this particular diet plan.

These food combinations are said to improve the metabolic rate and promote the burning of fat. However, there is no scientific truth behind these cases. Espresso and green tea do contain some chemicals that can somewhat expand digestion.

Yet, no any known food combination may have the capacity to do this. Moreover, if you take a gander at the general sustenances incorporated into this diet plan, it necessarily doesn’t appear like a diet plan that triggers fat burning.

Nourishments are high in protein support digestion more than any other types of foods. In any case, the vast majority of the suppers in the military eating routine are low in protein and high in carbs, which is an awful combination for weight reduction.

Furthermore, few people assert that this eating routine has comparable medical advantages to intermittent fasting. In any case, there is no fasting associated with the eating regimen, so this claim is just baseless and has no weight.

The military eating routine can enable you to reduce weight since it is low in calories. However, there is nothing any new and unique to the military diet which makes it more potent than other calorie-limited eating regimens.

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Military diet plan

Phase 1 (day 1 to day 3)

Day 1

Breakfast (307 calories)

1/2 of a grapefruit

1 slice of wheat toast

2 tablespoons of nutty spread (peanut butter)

Coffee or tea (without milk)

Lunch (156 calories)

1/2 cup of tuna chunks

1 slice of wheat toast

Coffee or tea (without milk)

Dinner (631 calories)

85 gm of your favorite meat either red meat or poultry

1 cup of fresh green beans

½ ripe banana

1 apple (small size)

1 cup of vanilla ice cream

Day 2

Breakfast (198 calories)

1 hard-boiled egg

1 slice of wheat toast

½ ripe banana

Lunch (374 calories)

1 cup of cottage cheese

1 hard-boiled egg

5 saltine wafers or crackers

Dinner (787 calories)

2 sausages without a bun

1 cup broccoli

1/2 cup of carrots

½ ripe banana

1/2 cup of vanilla ice cream

Day 3

Breakfast (232 calories)

5 saltine wafers or crackers

1 slice of cheddar

1 apple (small size)

Lunch (145 calories)

1 hard-boiled egg

1 slice of wheat toast

Dinner (521 calories)

1 cup tuna chunks

½ ripe banana

1 cup vanilla ice cream

Phase 2 (day 4 to day 7)

For the rest of the 4 days of the week, you require eating sound and healthy food. However, it is advisable to keep calorie intake low in order to maintain your lost weight in 3 days of phase 1 of this military diet.

Substitutions of food in military diet

At any point, if you do not want to take any food or allergic to it, you can substitute it with following foods

  • You can substitute grapefruit with oranges
  • Replace toast with rice cake, saltine wafers/crackers, whole grain cereal or whole grain tortilla.
  • Substitutions of peanut butter can be almond butter, soy butter or hummus.
  • Espresso or tea can be substituted with sugar-free hot cocoa which is made of water or green tea.
  • Alternative of tuna can be chicken, almonds, pumpkin or cottage cheese
  • Meat substitutions are mushrooms, tofu, and beans.
  • Green beans substitutions are lettuce, tomato, spinach or any other dark green leafy vegetable.
  • Banana substitutions are kiwis, apricots, and grapes
  • Apple can be substituted with plums, grapes, peaches, zucchini, pears, and apricots.
  • You can likewise substitute vanilla ice cream with applesauce, frozen yogurt or any other flavored yogurt.
  • The hard-boiled egg can be replaced with nuts, seeds, bacon chicken or fried egg.
  • The cottage cheese can be best substituted with ricotta cheese, greek yogurt, egg or cheddar cheese.
  • Sausages can likewise be substituted with beans, turkey, soy or bratwurst.
  • Alternatives to broccoli are Brussel sprouts, beetroot, cabbage, asparagus, and cauliflower.
  • Carrot substitutions are beets, bell pepper or celery
  • Cheddar cheese substitutes are tofu, ricotta cheese, cottage cheese or soy milk.

How to maintain lost weight after successful completion of military diet?

With regards to any eating routine losing the weight isn’t typically the critical step, it’s keeping the weight away. Obviously, just switch to the old propensities and one can see the majority of the weight they simply lost return in a matter of days.

At the point when your body endeavors to achieve a specific weight, it needs time to modify. A strong 2-3 weeks is critical in educating your body about how to deal with its new circumstance. Your body consumes and stores in light of the requirements put forward by you.

It precisely computes your intake of food, water utilization, vitamin levels and lastly your levels of physical activities. In view of these outcomes, your body programs itself to keep it running as proficiently as would be prudent.

Furthermore, our bodies have the propensity of blowing up, go one day without enough water, and it will store 5 lbs of it. Your body comes into the panic state if it does not get enough nutrition.

Consequently, this state of panic compels the body to spare things it doesn’t require out of the dread that it might never have them again. Once a body is modified for a specific weight, it will do whatever it takes to keep that weight stable.

Remain consistent when endeavoring to maintain the lost weight. Choose a specific time for exercise and try stick to it, regardless of the possibility that it’s only a walk.

Take 4 meals in the whole day, yet do the same consistently. Last but not the least, if you crave for anything, do it in such a way that isn’t overpowering to your body.

Is military diet sustainable?

This diet is safe for a normal healthy person. It doesn’t cause any side effect, no reaction and no health negative effects. The reason is that is only of three days which doesn’t make a big difference in a person’s eating habits or overall health.

It can only cause a problem when you follow it for days or months continuously. Note that this diet is not recommended for long-term use. It has strict calories amounts per day. Using this less amount of calories may put you at a risk of nutritional deficiency.

This risk is especially true if your daily diet otherwise isn’t healthy and it doesn’t have essential food ingredients. Eating all these things i..e hot dogs, crackers and ice cream every week may create metabolic problems for you. All of this junk is never considered healthy. So it is a risk invitation for you.

Talking about sustainability, this diet is very easy. It is not dependent on long-term habit change and only needs a controlled diet for 3 days. One thing is that it won’t make your weight off for a long time. Long-term weight loss needs a lifestyle and habits change. Doing any short-term diet will not affect it.

That being said, it probably won’t help you keep the weight off for very long because it doesn’t help you change your habits.

Can you lose 10 pounds in one week with the military diet plan?

One of the reasons that military diet gained popularity is because the incentives were very compelling. A general internet search tells that you will be able to lose 10 pounds in a week. It roughly makes 4.5kg which seems like an impossible thing.

Theoretically, yes, this much of weight loss is possible but for people that overweight with extremely low-calorie diet. But most of this weight loss will be water loss and not fat. Before fat, water drops as the glycogen levels of the body lower down. That happens when you eat low carbs.

All this mechanism looks good to tell someone, share at some online forum or show on the weight scale. After that whenever you will start eating, there are high chances that all this lost weight can come back to you. To avoid this situation, it is better to make a stable diet or lifestyle change which you can easily follow afterward without gaining back all the lost pounds.

Source of information


The author is a Medical Microbiologist and healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health. Twitter @Areeba94789300

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