It is just a low calorie weight loss diet that helps you lose a significant amount of weight in a span of about 7 days.
During the first 3 days of the military diet, you’ll be eating only the suggested foods, which help you lose weight and on the remaining 4 days off, you’ll be eating either the 1200 calorie meal plan (for women) or the 1500 calorie meal plan (for men) in order to maintain your lost weight.
Heres the deal: The Military Diet aka Army Diet is a 3 day weight loss diet followed by a 4 day maintenance diet. Due to the lower calorie consumption, you’ll lose weight no doubt. But, how much weight you’ll lose will depend on your age, health, current weight, and other individual factors etc…
How Does It Work?
As said above, the 3 day military diet menu is split into two phases, which lasts for about 7 days.
During the first three days of the diet, you’re allowed to eat low calorie meals 3 times a day with no snacks. On average, you’ll be getting roughly about a good 1000 to 1300 calories a day on the military diet.
On the other 4 days off menu, you’re free to indulge in a healthy meal comprising of no more than 1500 calories per day.
You can repeat the diet (3+4 days) several times, or so until you reach your weight loss goal.
The Menu
Below is the exact 3 day food menu plan you should follow during the first phase of the military diet.
Day 1 contains around 1,300 calories.
Breakfast:
1 slice of Wholegrain toast with 2 tablespoons of peanut butter.
1/2 Grapefruit.
1 cup of coffee or tea.
Lunch:
A slice of whole grain toast.
1/2 cup of Tuna.
1 cup of coffee or tea.
Dinner:
3-Oz (85 grams) serving of any meat
1 cup of green beans.
1 small apple.
1/2 banana.
1 cup Vanilla ice cream.
Day 2 contains around 1,100 calories.
Breakfast:
1 slice of toast (whole grain).
1 hard-boiled egg.
1/2 banana.
Lunch:
1 hard-boiled egg.
A cup of cottage cheese.
5 saltine crackers.
Dinner:
2 hot dogs without bun.
1/2 cup of carrots and 1/2 cup of broccoli.
½ banana.
1/2 cup of vanilla ice cream.
Day 3 contains about a 1,000 calories or so.
Breakfast:
1 slice of cheddar cheese.
5 saltine crackers.
A small apple.
Lunch:
1 slice of toast.
One egg (hard boiled or cooked according to your likes)
Dinner:
A cup of tuna.
1/2 banana.
1 cup of vanilla ice cream.
In addition to the three day military diet plan menu, it is advised to drink as much water as you can (at least 3 to 4 liters per day). If you’re into coffee you can have it as long as you don’t add any sugar, milk or cream, which spikes up your calorie intake and thus spoils your diet.
PHASE 2 (4 Days)
This is phase 2 of the military diet, where you’ll be eating healthy, but limiting your calorie intake to just 1500 calories per day. Women can go down up to 1200 calories per day.
You can use a Fitness app to count the calories from the foods you consume.
The only rule of thumb is to avoid any fast foods and include only healthy foods like vegetables, fruits and protein.
3 Day - Food Substitutions
Let's be real, not all of us will be able to eat all the foods listed above, this is why you are allowed to replace any food in the 3 day diet military menu with foods that contain the same number of calories and nutrients.
Is it safe?
Since the actual diet lasts for just 3 days, it is safe for an average person.
But, if you start following it vigorously for a continued period of time (for months at a time), then you may be in trouble due to lack of nutrients from such a low calorie diet plan. So, don’t put yourself at risk by doing so.
Bottom Line: The three day Military diet is safe, but not meant to be followed for months at a time. When done, stick to a healthy eating lifestyle and you’ll definitely be able to maintain your new weight.
Tips for better results
- Start your day by drinking at least a liter of water.
- Pack your refrigerator with our grocery list before starting the diet so that you don’t have to get stressed out what foods to eat. This makes the dieting easier.
- Exercising will help you lose more weight compared to just diet alone. But, it is only advised to start heavy workouts during the phase II, as you’ll be having less strength on the first 3 days due to low calorie consumption. However, you can do regular jogging, walking or running along with some yoga and meditation during the phase I.
- Get a diet buddy, it will help you get motivated, and to continue (or stick to) the diet without quitting. I
- Don’t drink any alcoholic or sweet drinks. Instead, drink a glass of warm water with ½ slice of lemon (juice).
In closing, if you’re looking for long term results, then you should not follow the three day military diet (or any diet program for that matter). The best way to lose weight and maintain it is by changing your lifestyle (healthy eating habits). If you cant seem to get the right foods, then try supplementing your caloric intake with reputable supplements. It is the only recommended way to stay fit for a longer period of time.
See also the Dukan Diet
This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.
See also the Dukan Diet
This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.
