Low Carb :The 3-Day Military Diet – What Is It And How Does It Help You Lose Weight

The moment you hear ‘military diet’, what’s the first thing that comes to your mind? The military is known for extreme discipline and dedication. You might naturally assume that a diet that involves the word ‘military’ will be too strict to follow. Well, it isn’t. While I’m not sure where the military diet got its name from, or how far the military has been involved in its development, I can tell you this. If you’re looking to lose 10 to 15 pounds fast, this diet will help you do just that.

What You Need To Know About The 3 Day Military Diet

What Is The 3-Day Military Diet
Does The 3-Day Military Diet Really Work
The 3-Day Military Diet Plan
The Best Part Of This Diet
Substitutions For The 3-Day Military Diet
Role Of Exercise During This Diet
How To Keep Off Weight
Do’s And Don’ts Of The Military Diet
Benefits Of 3-Day Military Diet
Side Effects Of This Diet

Caution: Always consult a doctor before starting on a diet regimen.

What Is The 3-Day Military Diet

The diet focuses on limiting the number of calories you consume for three days. Some of the combinations of foods suggested can be quite odd. For instance, have you considered eating a hot dog without the buns, and then following it up with vanilla ice cream? How about tuna for dinner and bananas and ice cream for dessert? These particular combinations of foods are apparently in this order to help improve your metabolism.

You follow a diet of three meals a day, with a calorie limit of 1200 to 1400 calories a day. Following these three days, it is advised to follow a healthy exercise and diet plan for the next four days. However, even over the next four days, you’re restricted to a maximum of 1500 calories a day.

The best part of the diet is that it can be followed by almost everyone. There are no great cooking skills required to prepare your meals over the three days. There are also no restrictions on who can follow it. So whether you are an active individual or live a sedentary lifestyle, the military diet will work well for you.


Does The 3 Day Military Diet Really Work

The 3 day army diet or military diet has grown in popularity recently. Because of social media, the diet has gained a widespread audience, with a lot of people trying it and posting results to their followers on Youtube and other platforms. The diet is built around foods that are easily available and require very little preparation.

Each meal is designed to give you the right combination of proteins, fats, and carbohydrates. This means your body still receives everything it requires to function. Additionally, the diet clearly specifies what should and shouldn’t be eaten, leaving you in no doubt as to what you have to do.
The diet is also not a crash diet, with calories restricted to 800 or less. In fact, on all three days, you will receive at least 1200 calories. Thus, your metabolism will keep firing, and your body will shed the weight efficiently.

After the three day military diet, you are advised to return to a normal calorie intake and continue your regular exercise routine.


The 3-Day Military Diet Plan

Wondering what could be the 3 day military diet menu? Here is all.

3 Day Military Diet Planpin_image_share


Day 1

As you start the diet, day one is probably the hardest. If you’re someone who is used to eating only what they like, the diet can seem restrictive. Additionally, depending on how many calories you’re used to consuming, you may feel hungry even after eating a meal.

Military Diet Plan day1pin_image_share

What You Need

  • A grapefruit
  • Whole grain bread
  • A jar of peanut butter
  • Coffee or tea
  • Tuna
  • 100gms chicken or fish
  • Green beans
  • A banana
  • An apple
  • Vanilla ice cream

What You Need To Do

For Breakfast: You must eat half a grapefruit and a slice of whole grain toast topped with two tablespoons of peanut butter. Wash it all down with a cup of coffee or tea.

For Lunch: You can eat half a cup of tuna, with a slice of whole grain toast, and another cup of coffee or tea.

For Dinner: For the final meal of the day, you can eat 100 grams of any lean meat, half a cup of green beans, half a banana, an apple, and a small cup of vanilla ice cream.

Why This Works

On the first day of the diet, you will consume a maximum of 1200 calories. This puts your body in a calorie deficit. This particular combination of foods is also supposed to help in boosting the metabolic rate.

Day 2

Day two of the diet follows a similar pattern to day one. If you found day one to be easier than you expected, then day two will be another cake walk.

The 3-Day Military Diet Plan day2pin_image_share

What You Need

  • Eggs
  • Whole grain bread
  • Bananas
  • Cottage cheese
  • Saltine crackers
  • Hot dogs
  • Broccoli
  • Carrots
  • Vanilla ice cream

What You Need To Do

For Breakfast: Have a boiled egg, a slice of toast, and half a banana.

For Lunch: You should eat half a cup of cottage cheese, a hard boiled egg, and five saltine crackers.

For Dinner: Have two hot dogs, a cup of broccoli, half a cup of carrots, half a banana and a small cup of vanilla ice cream.

Why This Works

Eggs and cottage cheese are high in protein, bananas are rich in potassium, and broccoli and carrots have fiber.

Day 3

Day three is the final day of the diet restrictions. After this, you can consume up to 1500 calories a day.

The 3-Day Military Diet Plan day3pin_image_share

What You Need

  • Saltine crackers
  • Cheddar cheese
  • An apple
  • Eggs
  • Whole grain bread
  • Tuna
  • A banana
  • A bowl of ice cream

What You Need To Do

For Breakfast: Eat five saltine crackers, a slice of cheddar cheese, and a small apple.

For Lunch: Eat one hard boiled egg and a slice of toast.

Top 10 Core Strengthening Exercises For Dinner:

For the last meal of the diet, you must eat half a cup of tuna, half a banana, and a cup of vanilla ice cream.

Why This Works

Once again, the diet allows you to eat enough food to keep away from junk food and binge eating while still keeping you in the calorie-burning zone.


The Best Part Of This Diet

Perhaps the best part of the military diet is the ease with which you can incorporate it into your routine. The foods recommended are all common and can be found in most households. Hence, it is easy to follow. Add to that the fact that the diet lets you eat three meals a day on all three days, and you can see why people love this diet so much.

In stark contrast to other diets, you don’t have to adopt a radical all-liquid diet or survive on foods that you hate. Because the diet includes hot dogs and even ice cream, at no point during the diet will you crave for other foods.

For people who struggle with long and rigorous diets, the military diet lasts for a total of three days. After three days, you can return to your regular eating pattern and your daily exercise routine. Even if you are someone who struggles to stick to diets, three days shouldn’t be a problem.

Since the diet tells you exactly what you need to eat, you don’t have to worry about constantly counting calories. That’s a big relief as you can only stick to the meal plan and trust that you will meet your weight loss goals.

Must Read:  5 Day Flexible Diet Meal Plan

The Scientific Explanation Of This Diet

Hot dogs and ice cream on a three-day diet plan can seem like a fantasy. Add to that the promise of losing 10 pounds, and the military diet can look like a fad. However, the diet is based on solid scientific principles.

1. Calories Are Limited

Even though the military diet is quite generous and allows you to eat a lot of food, it strictly forbids snacking of any kind. This is because the diet has set a specific calorie intake for each day. This calorie intake allows your body to get the nutrition it requires while still giving you a calorie deficit. A calorie deficit means your body is burning off more calories than it is consuming, the key to any weight loss goal.

2. It Increases Metabolic Rate

Your metabolism is the rate at which your body burns through a given amount of calories. The faster your metabolism is, the more calories you will burn, even at rest. The three-day military diet helps you speed up your metabolic rate. The foods included in the diet are high in protein. Protein-rich foods are converted to energy quickly. They also contain a high amount of fiber. High fiber foods are essential for any diet. They let you feel full for longer and help you fight off any hunger pangs. Studies have also shown that there is a connection between high calcium foods and drastic weight loss. Thus, the military diet plan includes foods rich in calcium.


3. It Is A Form Of Fasting

Even though it may not seem like it, the diet puts your body in an intermittent fast. This allows your body to improve insulin absorption. It does this by increasing insulin sensitivity.


Substitutions For The 3-Day Military Diet

  1. Instead of having grapefruit, have oranges or mandarin oranges.
  2. Instead of toast, you can have whole grain cereals or rice cakes. Even tortillas are an excellent choice.
  3. If you don’t like peanut butter, try hummus, almond, or soy butter.
  4. If you don’t like black coffee, green tea is a better alternative.
  5. Tuna isn’t always delicious. You can eat chicken, tofu, or almonds instead.
  6. Have frozen fruit or fruit yogurt instead of ice cream.
  7. If hot dogs aren’t your favorite, try some turkey, soy, or baloney instead.
  8. If you dislike broccoli, try some asparagus, Brussels sprouts, cabbage, or cauliflower.
  9. Have a small salad or beets and squash instead of carrots.
  10. If you dislike eating bananas, pick kiwi, grapes, or apricots instead.


Role Of Exercise During This Diet

Exercising is important to any person’s daily routine. It keeps you feeling energetic and is essential for a fit body and a healthy mind. After the third day of the military diet plan, you can return to your regular exercise routine. Make sure to get at least 45 minutes of exercise every day. The type of exercise you choose can vary. Customize it to suit your requirements.

Some of the best weight loss exercises include:

  1. Jogging
  2. Brisk walking
  3. Swimming
  4. Using a treadmill
  5. Jumping rope
  6. Using an elliptical machine

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How To Keep Off Weight

After you are done with your diet, you need to work to keep the weight off. Here are a few tips to help you maintain your ideal weight:

  1. Exercise on a regular basis.
  2. Eat whole, unprocessed foods. A diet is 70% of the solution to losing weight.
  3. Drink plenty of water. For example, if you weigh 160 pounds, drink 80 ounces per day.
  4. Always plan meals in advance. Cook your own food rather than buying from a restaurant.

[ Read: 50 Best Weight Loss Exercises You Can Try ]

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Dos And Don’ts Of The Military Diet

  • You should follow the diet plan entirely. There is no case for improvisation or cheating on the diet. The diet was designed to help maximize weight loss.
  • You should be prepared to be hungry. You will have to keep off the hunger pangs and the temptation to overeat.
  • Once the diet is done, you need to restrict your calorie intake to about 1500 calories, failing which you will gain back the weight you lost.
  • You shouldn’t have any snacks in between meals. The success of the diet hinges on you following the diet plan exactly as specified. Snacking will derail the whole diet.
  • Don’t overeat. Limit your portions to the sizes mentioned in the plan. The diet will only work if you do.

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Benefits Of The 3 Day Military Diet

The 3 Day military diet plan has some benefits. They are:

  • The first and most obvious benefit is weight loss. You stand to lose anywhere between eight to 10 pounds over the course of a week
  • The military diet increases your metabolic rate. This means, over the week, your body will consume more calories even when at rest, which will allow for faster fat loss.
  • It can have a detox-like effect on the body. As the diet prescribes eating whole foods most of the time, and you have to follow the diet strictly, you will cleanse your system.

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Side Effects Of This Diet

There are no side effects of this diet. As there are no radical dieting or foods involved, and because of the extremely short diet span of just three days, there are no side effects of the three-day military diet.

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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 eat a healthy amount of food, the diet is easy to stick to. There are no side effects of the military diet, which means people of ages can follow it.

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What does the military diet entail?

The military diet entails following a three-day diet plan followed by four days of down time. During these three days, you have to eat only the foods that are listed in the diet plan.

How much weight can you lose on the military diet?

After completing the military diet, you can lose between 10 and 12 pounds.

How difficult is the three-day military diet plan?

The military diet is a relatively easy diet. It doesn’t follow any radical liquid diet plans, forced starvation, or anything else, so it’s easy to stick to the diet.

Can anyone follow the diet?

Yes, people of all ages can follow the diet. However, it is always best to check with your doctor.

Can I follow the military diet continuously?

Yes, there is a more hardcore version of this diet. This means, once the three days are over, you repeat the process for another three days. This is not advisable for everyone. Make sure to check with your doctor before undertaking this.

Don’t forget to share your 3 day military diet results with us by commenting below. We would love to hear from you.

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