Military Diet: A Guide to the 3-Day Plan

The military diet, also called the 3-day diet, is a popular fast diet plan that helps you lose 10 pounds (lbs) (4.5 kilograms) in one week.In this diet plan, people eat a limited quantity of food for three days and then return to their typical meals for four days. For the subsequent three days, the daily calorie intake allowed per individual is 1,400, 1,200, and 1,100(cal).Doesn’t that sound amazing?

I think so, but before going into details, I want to share one fact with you: The military diet, a strict intermittent fasting regimen, might help you shed pounds quickly. But because it is so intense, it can be hard to stick to and could be bad for your health in the long run.

So, as a brand offering weight loss services considering your health first for our medical responsibility, we will discuss all the benefits and risks involved in this Rapid Weight Loss Diet.

What is a military diet, and how can it help me lose fat?

As we said above, this diet plan, despite a lot of types of weight loss,  is one of the popular plans for reducing body weight and fat just because it’s fast and you can lose pond in just a week.

How Can It Help with Fat Loss?

• Calorie Deficit: The major reason for people to lose weight on the Military Diet is the low number of calories one is allowed to consume in a day. Restricting one’s calorie intake makes the body cut down on the energy it requires, thus leading to instances where it begins to draw power from the body’s fat.
• Water Weight Loss: It is worth realizing that initial weight loss on this diet is water weight as body glycogen, to which water is bound, is used up. This can lead to fast, though unhealthy, weight loss or, in some cases, recuperation (Cleveland Clinic)​.

The one thing that can be said about this diet certainly is: “The Military Diet may help with short-term weight loss due to its strict calorie restriction and structured approach.”

Pros of the 3-Day Military Diet

Some of the benefits that one is likely to get when undertaking the 3-Day Military Diet include;

1. Structured Plan: The diet is easy to follow and structured, which may help those who want a specific plan and instructions on what to eat and when. On diet days, the worry about meal preparation is eliminated through the use of PD, which also removes the need to put much effort into counting calories​ (Cleveland Clinic)​​
2. Short-term Commitment: It is a three-day plan; thus, it may suit men and women who want a fast and immediate solution to their weight loss goals. The time frame for the diet might not be as overwhelming as long-term diets and effective diets promoted by other nutritional experts (Verywell Fit)​.
3. Rapid Initial Weight Loss:  The outrageous calorie reduction can result in a quick loss of poundage, chiefly water, which to many is useful. This can give a psychological boost and feeling of success early on, even if it might just be a quick ‘fix’​
4. No Special Foods Required: The diet does not include exotic foods, and even if it does, they are easily available, ensuring the diet is not very expensive to prepare. Supplements and other specialty products are not necessary anymore ​

Cons of the 3-Day Military Diet

Now let’s take a look at the disadvantages of this diet plan:

1. Nutritional Deficiency: Due to the low-calorie intake, it might not contain all the necessary nutrients for the body; thus, one might develop certain nutrient deficiencies if he or she continues to do the diet very often. The presence of processed foods such as hot dogs and ice cream only makes the snack even less healthy for the body.
2. Unsustainable Long-term: The low-calorie intake and scarce foods permissible in the diet make it hard to stick to it in the long run. People are usually likely to return to their previous dietary habits, which creates a vicious cycle of weight loss and weight gain. 
3. Loss of Muscle Mass: There are cases when, due to the lack of proteins and calories in the diet, the body has to metabolize muscles. This can be quite disadvantageous because muscles are essential for metabolism and bodily strength​​.
4. Psychological Impact: The sheer adherence to the regime and the low calorific intake can cause the dieter to become frustrated and develop an unhealthy attitude towards food. This can lead to bulimia or the adaptation of distorted eating habits right after the diet is over​​.
5. Lack of Scientific Evidence: Unfortunately, there is little scientific evidence regarding how certain foods combine or the assertion that the Military Diet is more effective at boosting metabolism or burning fat than other diets that reduce daily calorie intake.

Now, we will go to the research world, like Cleveland Clinic,  to answer this critical question about the 3-Day Diet: How is it safe for our health? 

Expert Opinion about Military Diet:

As many people come from all over the world for this diet, which guarantees fast and unique weight loss in three days, the 3-Day Military Diet poses the following health concerns based on research: 

• Short-term Weight Loss: 

The weight loss witnessed in the initial days of the military diet is not comparable to fat loss but is mainly water loss. When the body is done consuming glycogen, it also loses the water that is attached to glycogen. That’s why you see people losing weight when they are dressed, and in a short while, they are again gaining it.

• Nutritional Deficiencies: 

It is monotonous and does not ensure the adequate intake of necessary nutrients. Food such as hot dogs and ice cream are some of its processed products that are not very healthy for one’s consumption. Consequently, there is always a depletion of the nutrients needed to keep the body healthy.

• Sustainability Issues:

 Due to the diet’s stringencies, it is not very healthy to follow it for long periods. This diet is difficult for most individuals to maintain, and as soon as the average diet is taken, the lost weight is quickly regained, which implies a yo-yo dieting cycle.

• Health Risks: 

The short-term effects of a military diet are adverse to a person’s health, including low immunity, Organ loss, and Slower metabolism. It may also lead to increased cases of people developing unhealthy eating habits and ways of relating to food.

3-day Military Diet menu

From first until here, talk about all the benefits and non-benefits of this diet, but everything depends on your preference for doing that! 

We recommend discussing your situation and goals for body losing weight and fat with nutritionists before deciding whether this plan will work for you! 

But for general information, I have provided you with the most recommended menu for your diet plan (don’t be afraid; doctors have proven this menu, and a general menu is available online). 

 Here is a 3-day meal plan: 

Day 1

• Breakfast:
  • 1/2 Grapefruit
  • 1 slice of Toast
  • 2 tablespoons of Peanut Butter
  • 1 cup of Coffee or Tea (with caffeine)
• Lunch:
  • 1/2 cup of Tuna
  • 1 slice of Toast
  • 1 cup of Coffee or Tea (with caffeine)
• Dinner:
  • 3 ounces of any type of meat
  • 1 cup of Green Beans
  • 1/2 Banana
  • 1 small Apple
  • 1 cup of Vanilla Ice Cream

Day 2

• Breakfast:
  • 1 egg
  • 1 slice of Toast
  • 1/2 Banana
• Lunch:
  • 1 cup of Cottage Cheese
  • 1 hard-boiled Egg
  • 5 Saltine Crackers
• Dinner:
  • 2 hot dogs (no bun)
  • 1 cup of Broccoli
  • 1/2 cup of Carrots
  • 1/2 Banana
  • 1/2 cup of Vanilla Ice Cream

Day 3

• Breakfast:
  • 5 Saltine Crackers
  • 1 slice of Cheddar Cheese
  • 1 small Apple
• Lunch:
  • 1 hard-boiled Egg
  • 1 slice of Toast
• Dinner:
  • 1 cup of Tuna
  • 1/2 Banana
  • 1 cup of Vanilla Ice Cream

What to Do for the Remaining 4 Days? 

After the Military Diet is over, it is recommended to have everyday meals through healthy meals since the rest of the week comprises the other five days.

1. Balanced Meals: Eat most foods, including fruit, vegetables, whole grains, lean proteins, and healthy fats.
2. Portion Control: The chances of overeating are high; hence, one should try to avoid foods that are in significant portions.
3. Hydration:  See to it that you take a lot of water in throughout the day. 
4. Limit Processed Foods: reduce the intake of processed foods and products that contain a lot of sugars.
5. Physical Activity: Intake of exercises should also be embraced in the daily lifestyle to enable one to achieve their intended weight and generally improve health.

Elegant hoopoe Final though : 

The Military Diet is convenient for those who want to shed some weight in a few days but unsuitable for those who want to follow a healthy eating plan or lose weight permanently. It is always advisable to consult an expert nutritionist or dietitian to ensure the prepared diet suits one’s particular health and nutrient requirements.

It is crucial to stress that gradual weight loss by adopting a proper diet regime accompanied by physical exercises is the way to go. There are many diet plan types and alternative ways to remove fat (types of fat removal include surgical and nonsurgical).You can read more about Benefits of Non-Surgical Weight Loss Treatments.

Elegant hoopoe services: 

We have most types of weight loss equipment, including the best noninvasive fat removal and weight loss machines, to help you achieve your perfect body.  

The elegant hoop also has the best expert nutritionist, who gives you a personal plan based on your medical history. They follow your plan for losing weight with our clinic to ensure everything goes smoothly and nothing has threatened your health conditions.  

The alternative ways for losing weight at no risk are: 

Summary of Treatments: 

Please remember that achieving the perfect body comes with a combination of many factors, such as regular practice, a healthy diet, using fat removal services, and a peaceful mind.