What is 3-day military diet: A Beginner’s Guide to the Weight Loss with Meal Plan 

The 3-day military diet is a popular weight loss plan that has been circulating the internet for quite some time now. It is a low-calorie diet that promises to help you lose up to 10 pounds in just three days. Sounds too good to be true, right? Well, in this beginner’s guide to the 3-day military diet, we will take a closer look at what it is, how it works, and whether or not it is a safe and effective way to lose weight.

What Is the Military Diet?

The Military Diet is an extremely low-calorie diet designed to help you lose a lot of weight in a short amount of time. Nonetheless, the Military Diet has nothing to do with the military. It also does not adhere to the principles of the actual military. Indeed, "Nutrition and the military are fundamentally entwined," according to one 2011 review.  In the past, a lack of a well-balanced diet has resulted in poor military performance.

The diet is a combination of specific foods that are meant to be consumed in specific portions for three consecutive days. The idea is that the combination of foods in the diet will help to boost your metabolism and burn fat.

How Does This Weight-Loss Program Work?

The Military Diet, also known as the 3-day diet, is a weight loss program that is designed to be followed for a short period of time. It requires individuals to drastically reduce their calorie intake over a three-day period, usually around 1,100-1,400 calories per day.

This is followed by four days of a low-calorie diet, where individuals are encouraged to consume 1,500 calories or less. The diet plan is low in fat and relies on the lack of calories to help people lose weight quickly.

It's important to note that there is no specific exercise requirement for the Military Diet, however, proponents of the diet recommend daily walks as a way to increase physical activity. The idea behind the diet is that by cutting out certain types of food and drastically reducing calorie intake, the body will enter into a state of calorie deficit and begin to burn stored fat for energy, leading to weight loss.

Who is the Military Diet suitable for and who should avoid it?

The Military Diet is a strict, short-term plan that is recommended for emergency situations where quick weight loss is needed. It is a low calorie diet that can be difficult to stick to due to hunger and low energy. However, it is relatively affordable as it only requires eating real foods and does not require any processed foods, supplements or beverages. 

However, this diet is not sustainable and the weight loss achieved is not long-lasting. It's also not suitable for people over the age of 50 as extremely low-calorie diets could be dangerous for them.

Acceptable Food List for the Military Diet Plan

• Apples
• Bananas
• Grapefruit
• Carrots
• Green beans
• Tuna
• Meat
• Hot dogs
• Eggs
• Cheeses (cottage and cheddar), in small amounts
• Greek yogurt
• Peanut butter
• Bread (whole-wheat), in small amounts
• Saltine crackers
• Coffee
• Tea
• Ice cream

Unacceptable Food List for the Military Diet Plan

• Processed foods such as chips, crackers, and candy
• High-calorie drinks such as soda and juice
• Fried foods such as French fries and fried chicken
• High-fat foods such as butter, cream, and mayonnaise
• Sweets such as cake, cookies, and ice cream (except on the 4th day)
• Alcoholic beverages
• High-carb foods such as pasta, rice, and bread (except in small amounts on the first 3 days)
• Sugary foods such as candy, chocolate, and syrups
• High-salt foods such as canned soups and salted snacks
• Fast food items such as burgers and pizza

Benefits of 3 day military diet:

• Rapid weight loss: The Military Diet promises to help individuals lose up to 10 pounds in just one week, which can be a significant boost to those looking to lose weight quickly.
• Low-calorie intake: The diet is based on a low-calorie intake, which can help individuals to reduce their overall calorie intake, leading to weight loss.
• Variety of foods: The Military Diet includes a variety of foods, including fruits, vegetables, lean protein, and whole grains, which can provide a balanced and nutritious diet.
• Simple to follow: The Military Diet is simple to follow, with a clear list of foods to eat each day, making it easy for individuals to stick to the plan.

Risks of 3 day military diet:

• Limited variety: The Military Diet is based on a strict menu, which can become monotonous and may not provide adequate nutrition for some individuals.
• Quick weight loss is not sustainable: Rapid weight loss is often not sustainable in the long term, and individuals may regain the weight once they stop following the diet.
• Nutritional deficiencies: The Military Diet may not provide enough vitamins and minerals, leading to deficiencies in essential nutrients.
• Potential negative impact on metabolism: The Military Diet's low-calorie intake can slow down metabolism, which can make it harder to lose weight in the future.
• Risk of rebound weight gain: The Military Diet is a restrictive plan, and many people who lose weight on it end up gaining it back when they stop following the diet.

Day 1 Menu of the 3-day Military Diet Plan:

Breakfast:

• 1/2 grapefruit
• 1 slice of toast
• 2 tablespoons of peanut butter
• 1 cup of coffee or tea (optional)

Lunch:

• 1 slice of toast
• 1 hard-boiled egg
• 1/2 cup of cottage cheese
• 5 saltine crackers

Dinner:

• 3 ounces of any type of meat (chicken, beef, or fish)
• 1 cup of green beans
• 1 small apple
• 1 cup of vanilla ice cream

Snacks:

• 1 cup of green tea
• 1 cup of water with lemon
• 
  

Day 2 Menu of the 3-day Military Diet Plan:

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 cup of broccoli
• 1/2 banana
• 1 small scoop of vanilla ice cream

Snacks:

• 1 slice of toast
• 2 tablespoons of peanut butter

Day 3 Menu of the 3-day Military Diet Plan:

Breakfast:

• 1/2 grapefruit
• 1 slice of whole wheat toast
• 2 tablespoons of natural peanut butter
• 1 cup of black coffee or green tea (optional)

Lunch:

• 1/2 cup of canned or fresh tuna fish
• 1 slice of whole wheat toast
• 1 cup of steamed or boiled green beans

Dinner:

• 3 ounces of grilled chicken or fish
• 1 cup of low-fat vanilla or chocolate ice cream
• 1 cup of boiled or steamed carrots
• 1 small apple

Snacks:

• 1 hard-boiled egg
• 1 cup of low-fat cottage cheese

Can you substitute items on the 3-day military diet plan?

The diet is based on a specific menu that must be followed exactly, with no deviations or substitutions, except for a few specific options for vegetarians, vegans, and those with dietary allergies or preferences. The diet is designed to provide a low-calorie intake that will result in weight loss, however, it may not be sustainable in the long term.

The diet is also focused on increasing water intake and avoiding drinks that contain calories. Dieters are encouraged to drink as much caffeine-free herbal tea as they desire, but they can only use stevia as a sweetener. Snacking is not permitted, unless you save an item from one meal and eat it in between, but you may not add anything to the diet plan.

It's important to note that the 3-day military diet is not suitable for everyone and it's always recommended to consult with a healthcare professional before starting any diet plan. Additionally, the diet may not provide enough nutrients and vitamins, which may lead to deficiencies, and it may cause negative impact on metabolism. And as well it's not sustainable.