The Army Diet 3 Day Diet

Who Is The 3 Day Military Diet Best For

3- Day Military Diet Challenge | My Journey demo

The 3 Day Military Diet is definitely not suited for everyone. If youre really trying to get healthy, you should think about a different diet solution. However, if you just want to shed some extra weight quickly before a big event, then this may be the diet for you.

This army diet can also be helpful as a jumpstart for changing your eating habits and starting a weight loss journey. This is something you may want to think about when you are considering this type of diet, or when it comes to changing up your diet.

Aside from just looking for a quick way to drop pounds, you should also have very strong willpower.This diet may allow you to eat ice cream, but it doesnt allow you to stray from the laid out plans at all. Its also very likely that the diet will make you quite hungry, so you must be prepared to not give in to those hunger pangs.

The 3 Day Military diet also appeals to people who love structure and following pre-made plans. The diet has an exact list of meals for the 3 day duration that must be followed. People that like to improvise more will not do well on this plan.

Controversies Related To A 7

The 7 day military diet plan is a very controversial plan, beginning with a name that has nothing to do with the armed forces. Patricia Deuster PhD, MPH, who helped write the US Special Operations forces nutritional guide, has never heard of it . You would also expect it to encourage mental and physical fitness through strength training and other exercises. This is because armed forces are associated with high levels of endurance activities like running and swimming, and shorter, explosive movements like weightlifting and sprinting . However, that is not the case in this meal plan. Some proponents encourage only walks.

According to a publication on Philosophical Transactions of the Royal Society B: Biological Sciences thatanalyzed nutrition in the military, it was established that lack of a balanced diet led to poor military performance.This means that the 7 day military diet plan is a name coined to increase its popularity and make the method seem legitimate. Other controversies surrounding this meal plan are:

What Is The 3 Day Military Diet

3-day military diet meal plan

We mentioned that there is a diet that can help you lose 8-11 lbs a week, but did we mention that this diet only lasts 3 days? Isnt that good news too?

This diet plan gives you a 4-day break after 3-days of dieting . This weekly cycle should be repeated until you reach your goal.

The proponents of this diet say that it was created by the American army to bring its soldiers into good condition in the fastest and most effective way.

Recommended Reading: Do You Really Lose 10 Pounds On The Military Diet

The Remaining Four Days Of The Week

While this eating plan consists of four days off, that doesnt mean your eating plan will fall by the wayside. In fact, the Military Diet offers its own recommendations via a four-day-off menu plan that consists of 1,500 calories a day . You are still restricted to the same food lists, but you can add two snacks into your day.

The Military Diet also recommends that you only eat up to 1,500 calories during these four days if you actually burn this amount in a given day. The plan recommends you figure out your estimated calories burned by multiplying your body weight by 12. Just know that this formula is imperfect. The best way to determine calories burned is by accounting for your age, weight, height, gender, and physical activity level, notes the National Institute of Diabetes and Digestive and Kidney Diseases.

Once youve cycled through the strict three days and slightly less restrictive four days of this diet plan, you have the option of starting over. However, experts do not recommend doing so.

Foods Accepted On The Vegetarian Military Diet

3 Day Military Diet To Lose 10 Pounds in 3 Day

Vegetarian Military Diet Plan

The food options are generous during the four off days when you are allowed to eat 1,500Kcal. Youre allowed to eat dishes such as cinnamon porridge, omelets, smoothies, and walnut waffles, although in sparse portions.

Some of the foods allowed on the vegetarian military diet include:

  • Cheese: Cheddar and Cottage.
    • Half a cup of carrots

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    Day 2 Menu Of The Military Diet Plan


    • 1 egg – substitutions: one cup of milk, one chicken wing, 1/4 cup of seeds or nuts, 2 slices of bacon, or 1/2 cup baked beans for vegetarians and vegans.
    • ½ banana.
    • 1 slice toast.


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


    • 2 hot dogs .
    • 1 cup broccoli .
    • ½ cup carrots .
    • ½ banana.
    • 1 cup vanilla ice cream

    Now The Question Is Does It Work

    According to the military diet website, the diet plan can enable you to shed up to 10 pounds in just one week by burning fat and speeding up your metabolism.

    The diet works because the combination of foods you eat on your three days of the prescribed diet have been cleverly put together so the foods chemically break down each other and optimise weight loss.

    The 3-day military meal plan is low calorie providing only 1000 calories per day, which is very low when you consider the average woman burns 1800 calories a day.

    So, for three days you are in a calorie deficit because you are eating less calories than you are burning.

    The idea is to repeat this weekly cycle until you are happy with your weight.

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    Tasmin: Blogger And Student

    Tasmin recently returned home from university 12 pounds heavier! Her experience is typical of the returning college student whos gained their freshman fifteen. She decided to give the 3 Day Military Diet a try to see if it would help her lose some of the extra weight.

    Follow her journey through this video. In the vlog, youll see how shes feeling, how she did with the meals and of course her results! Tasmin was upbeat throughout the diet, saying she powered through it even though it was a bit tough at times. As youll see, she exercised while on the diet and also spread out some of the foods, using some parts of meals as snacks. She did well on the diet and lost a total of 6 pounds!

    Military Diet Results: Mocha Kids Success Story

    LOSE 10 POUNDS IN 3 DAYS | 3 Day Military Diet| DOES IT REALLY WORK?

    Mocha Kid has followed the diet earlier, but didnt record the results.

    Since, she was satisfied with the output the first time, she is following it again and this time she recorded everything in a video.

    Mocha Kid honestly says that she is following this routine only to kickstart a healthier lifestyle and not to lose weight.

    But, after the results, she gives a thumbs up to the diet and recommends it to anyone who is looking to lose extra weight in less time.

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    Foods To Avoid While On The Military Diet

    Though healthy, some foods have to be avoided on the 3 days diet as they increase the overall calorie intake and may cause weight gain. The list includes:

    • Whole grains, legumes or beans
    • Fruits or vegetables other than those allowed on the plan
    • Added fats, such as Butter, Ghee or Oil
    • All sweeteners that contain calories
    • All condiments or beverages that contain calories

    St Phase: Very Restrictive First 3 Days

    Here, you cannot take more than what is recommended.

    1 cup of green beans replaced with 1 cup of:

    • Asparagus
    • BroccolI
    • Tomatoes

    Ensure that the portions consumed contain a similar number of calories as the main menu. For instance, for a cup of green containing 31 calories, you need more of a collard type green to amount to the same calories.

    It is important to take plenty of water when observing the military diet meal plan. It is recommended to drink hot lemon water. You can take as much tea or coffee as you want, as long as you do not sugar or cream, which will increase the calories.

    Recommended Reading: Low Starch Diet Food List

    Who Can And Who Cannot Partake In 7

    This diet can be considered by healthy adults who want to lose weight quickly for a special event such as wedding. You can follow this plan only after getting a green light from your doctor. If you decide to follow this plan, understand that it can help you lose weight quickly, but not for long. It is, therefore, not recommended for lasting weight loss.

    On the other hand, the National Institute of Diabetes and Digestive and Kidney Diseases strongly discourages people above 50 years of age from taking part in any extremely low-calorie diet like the day military diet.

    We all want a quick fix for our weight loss issues, and the day military diet promises this. However, this is an unsustainable diet because although it is easy to follow, there are no long-term lifestyle changes for a sustainable, long-term weight loss. Remember, the quality of calories you consume is as important as the quantity therefore, this is not the best plan to follow if you want to attain your weight loss goals.

    Rome was not built in one day. Similarly, you did not gain weight overnight, and you cannot lose weight overnight. Crash diets like the 7 day military diet concentrate on short-term outcomes, which will not be helpful toward your weight-loss goal in the long run. Therefore, you can only use it temporarily to kick-start a healthy, long-term weight loss plan like one that involves lifestyle changes such as the Mediterranean diet.

    Is The Military Diet Effective For Weight Loss

    3 Day Military Diet to Lose 10 Pounds in 3 Day

    There are no studies to support the claims and efficacy of the military diet, although most people are likely to experience some weight loss as a direct result of the reduction in calories. But this is likely to be temporary, based on the execution of short-term willpower rather than sustainable healthy eating habits.

    If you start the diet with a lot of weight to lose then you may well achieve the cited 4.5kg loss in a week. However, the amount of weight lost will be dependent on your personal circumstances. Much of this weight will be due to water loss rather than fat. This is because our bodies lose water when our glycogen stores start to decline, which typically happens when we restrict carbs and calories. Once normal eating patterns resume, you are likely to regain the weight you have lost.

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    Here Are Some Edeas For Exercising During The 3

    Do 20-30 minutes of cardio-related exercise

    You can jog, walk, swim, or even do dance-inspired workouts like Zumba to receive your cardio workout. If you tend to get bored just jogging or walking, why not try a video workout?

    There are plenty of options out there. HIIT, or high intensity interval training workouts, are particularly well-known for working well at burning fat and getting you fit. Ready to get started right now? Heres a free video workout that you can try:

    Do 20-30 minutes of weight training

    You dont need equipment to get started. Instead, use bodyweight, or resistance, exercises while youre getting used to the idea. If you already have a gym membership or equipment at home, however, you can certainly make use of the weights. Need advice for working on strength training? You can learn more about strength training here.

    You can do both types of exercise for each of the three days, or just one of them. Then, when youre on your 4 days off the diet, you can do both cardio and weight training, or perhaps lengthen the time you do either one of them by up to 45-60 minutes.

    You can also alternate days by doing cardio one day and strength training the next. This way you get the benefits of each, but only focus on one at a time.

    Pro Tip About Exercising:

    Get a friend to go along with you for extra accountability. The goal here is to exercise long-term. If you do, youll really be able to reach and maintain your health and weight goals.

    Too Dizzy to Exercise?

    Who Shouldnt Try The Military Diet

    It is advisable to refer to your GP or healthcare professional before starting any new dietary regime especially if you are under 18 years old, elderly, have a pre-existing medical condition or are on medication.

    If you are considering attempting any form of diet, please consult your GP to ensure you can do so without risk to health.

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    Do You Eat Protein Bars

    The much-hyped protein bars contain corn syrup, sugar, trans fats, artificial color and flavor, and processed soy protein. Big red flag! These ingredients are used to mask the unpalatable taste of the fiber, vitamins, and minerals, and do more harm than good. Therefore, think before you snack on a protein bar. Drink sports drinks that are fortified with carbs and protein before, during, and after workout sessions. This will prevent you from feeling extremely hungry and weak after working out and curb the need to snack on a protein bar. Also, snack on a bowl of carrot, cucumber, fruits, fresh fruit juices, yogurt, etc. to keep your weight under check. However, if you still want to snack on a protein bar, make sure to check the ingredients and their quantities before buying the bar. The lesser the number of ingredients, the better.

    So, what can we conclude from this radical diet plan? On the face of it, the three-day military diet plan seems like a win-win situation for anyone willing to try it. Since it only requires a three-day diet plan that allows you to eat a healthy amount of food, the diet is easy to stick to. There are no serious side effects of the military diet, which means healthy people of all ages can follow it.

    How To Lose Weight In 3 Days

    [Diet Diary] Day 57 | Sunday, 3 October 2021 | MUKBANG VLOG | high obesity diet
    • Follow the diet exactly! I cannot stress this enough. The foods on the menu work together to boost metabolism, provide energy, help with sugar swings, and jump-start the fat-burning process. The diet must be followed for three consecutive days.
    • Weigh yourself on the morning of the first day, but not again until the morning of the fourth day. Take your measurements too. If you gain muscle, you may not weigh less but you may lose inches. Weight can also fluctuate unpredictably . This is important so that you stay focused and positive.
    • In three days you should lose up to 10 pounds. Some people report losing more than that, others less. Every metabolism is different!
    • After three days, eat as you normally do, but dont over-do it!
    • No snacking between meals! Eat all foods listed for a meal at mealtime. Don’t save anything for snacks. You’re trying to re-wire your metabolism!
    • You can repeat the diet, but take a break and eat normally for at least four days before beginning it again. You could lose up to 40 pounds in a month if you follow these guidelines precisely.

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    How Does It Work

    The three-day diet is low fat, low carb, and low-calorie plan consisting of 2 phases that last for 7 days.

    During the first 3 days of this restrictive diet, you follow a very low-calorie diet that totals less than 1,400 calories per day.

    While following this diet plan, your shopping list will include coffee, eggs, green beans, tuna, carrots, broccoli, saltine crackers, cheddar and cottage cheese, steak, hot dogs, bananas, peanut butter, and vanilla ice cream.

    A typical meal on the Military diet may involve 3 ounces of meat or two hot dogs, a small apple or piece of toast, and one slice of cheddar cheese.

    It is also recommended to have one cup of black coffee or tea at breakfast and lunch for the caffeine.

    Additionally, there are no snacks between meals during the initial 3 days.

    According to the Military diets website, these meal plans include combinations of foods that boost metabolism.

    Well discuss these claims in more detail later in the article.

    After the first 3 days, you have a 4-day break from dieting.

    There are no diet menus during this phase, and there are no food rules or specific foods that you need to eat.

    However, for best results, it is recommended to practice moderation by monitoring portion sizes and limiting your food intake to 1,500 calories a day.

    The last day of this diet is day seven.

    After that, you are free to resume a regular eating pattern or repeat the 7-day diet if desired.

    Military Diet Vegetarian Options

    Military diet vegetarian modifications are possible. Just because youre a vegetarian, that doesnt mean that you cant do the military diet.

    Youll have to make some modifications where the diet includes meat products. Instead of the tuna, meat and hot dogs, you can use tofu, Portobello mushrooms, lentils, beans, cottage cheese, peanuts or almonds.

    Ideally, youll choose a substitute that has plenty of protein since meat is protein-heavy. Youll see that the above substitutions list will be your best friend while youre planning.

    Vegetarian modifications to the military diet can mean that youll consume fewer calories, or even more, depending on what you choose. Use a trusty calorie calculator to make sure youre on target.

    For example, for dinner on day 1, youre allowed 3 oz of meat or a protein substitute. If you were to eat chicken, that would be about 200 calories.

    If you substitute that with 3 oz of tofu, youre consuming only about 65 calories. However, if you choose black beans, youll get 111 calories, or 489 calories if you eat 3 oz of almonds.

    Its a bit of a difference, but also note that you could eat double the beans or tofu and get the same number of calories as you would with the chicken. Or, you could have the recommended amount of beans and still slip in a handful of almonds.

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