Of all the various diets available, the military diet is one of the most famous today. The military diet boasts it can help you lose 10 pounds in just 3 days. The diet is a very strict, regimented plan. It’s not for everyone, but it can be effective if you stick with it.
What is the military diet?
The military diet is a short-term plan that promises to help you lose up to 10 pounds in one week.
This diet focuses on three days of strict eating followed by four days on which you're encouraged to eat whatever you want as long as it fits into your calorie allotment for those four days (which adds up to about 1,500 calories).
It also encourages exercise during these four days (walking for 30 minutes per day). It's not clear how the military diet got its name, but it's not actually a diet created by the military.
How does the military diet work?
The military diet consists of two phases:
Phase 1 — 3 days: Consists of three meals per day with no snacks or alcohol. Each meal may consist of one protein source, one starch source and one vegetable or fruit source.
You'll be eating mostly lean proteins like eggs, turkey breast and tuna fish; whole grains like oatmeal; low-fat dairy products like cottage cheese or yogurt; fruits like bananas; vegetables like bell peppers; and some fats such as olive oil.
The recommended calorie intake is 800 calories to 1,200 per day. However, this does not fit everyone, so it’s best to consult with a doctor before starting the diet.
Phase 2 — 4 days: In this phase, you can eat normal meals and snacks, but you need to keep the calorie intake low. It's recommended to eat up to 1500 calories per day. Eating a healthy diet with the proper amount of calories can help you lose weight.
Benefits of the military diet
The diet has several benefits, including:
Cost-effective - The diet is cheap to follow, as it requires only a few ingredients. Moreover, this type of plan is usually very reasonable because it does not require any equipment other than pots and pans.
Fast results - You will see results within three days of starting the diet, which makes it ideal if you want to lose weight quickly before an event such as a wedding or vacation.
It is a low-calorie plan that can be followed for up to seven days depending on the individual's needs and goals. The military diet also requires very little preparation time because all meals are either provided by the person or prepped in advance.
Easy to follow - The diet is easy to follow since all you need to do is eat the three meals a day that is provided for you or the one you made.
Another good thing about this type of diet is that it does not require a lot of nutrition knowledge. Most foods and meal plans are straightforward, so the individual only needs to make sure they eat what's provided or buy from the list.
Get your metabolism back on track – The military diet will help your body get back on track after having fast food or junk food for many years. In addition, the military diet is that it can be repeated as many times as needed.
This means that if a person does not lose enough weight, they are able to go back on this plan again until their desired results have been achieved! However, consulting a doctor before repeating any diet is important as it may lead to nutrition deficiency.
How can you lose up to 10 pounds in 7 days?
The first three days of the military diet plan can be challenging because they are pretty restrictive. For the fourth and seventh days, you are allowed to have a cheat day but make sure to keep your daily calorie intake to 1,500 or less.
Here is the recommended military diet plan for 3 days:
DAY 1
Breakfast
- A Half a Grapefruit
- One Toast
- Two Tablespoons of Peanut Butter
Coffee or Tea (1 cup only)
Lunch
- A Half Cup of Tuna
- One Toast bread Piece
- Coffee or Tea (1 cup only)
Dinner
- Meat of your choice, 3 ounces
- A serving of green beans, or one cup
- Half of a banana
- One tiny apple
- a single serving of vanilla ice cream, around one cup
DAY 2
Breakfast
- One egg
- 1 toasty slice
- Banana in half
Lunch
- Cottage cheese in the quantity of one cup
- A single hard-boiled egg
- Five saltine biscuits
Dinner
- Two hotdogs with no bun
- Only one cup of broccoli
- Carrots, about half a cup's worth
- 1/2 of a banana
- One-half cup of vanilla ice cream
DAY 3
Breakfast
- Five saltine biscuits
- A single piece of cheddar cheese
- One small apple
Lunch
- Only 1 egg (hard-boiled or any)
- 1 toasty slice
Dinner
- A single tuna cup
- 1/2 of a banana
- One serving of vanilla ice cream
Is the military diet safe and effective?
The military diet is not safe for everyone. It’s very low in calories and fat, which can be unhealthy if you follow it too strictly or for too long. If you have any health concerns or are following a specific diet, talk to your doctor before starting the military diet.
A military diet can be effective for weight loss, but it’s not a long-term solution. It can also limit the nutrients you get from your food and increase the risk of nutrient deficiencies. If you’re looking for a long-term weight loss plan, talk to your doctor about other options.
What are the side effects of the military diet?
You may experience side effects while on this diet. These include:
Headaches: A headache is a common side effect of any sudden change in diet.
Fatigue and weakness: Because this diet is so demanding and restrictive, it's very physically and mentally taxing on your body. You may experience fatigue or weakness during your first few days.
Irritability: This is also a common side effect of any restrictive diet. You may feel irritable and moody.
Dizziness: Because you're not eating many carbohydrates, which provide a lot of energy to your body, you may experience dizziness.
Conclusion
The Military Diet plan calls for three days of strict adherence to a low-calorie meal plan, followed by four days of eating normal foods on your own schedule.
The military diet will result in weight loss for some, but its safety and long-term effects remain unproven. This diet can also cause side effects like headaches and dizziness. However, we recommend consulting your doctor before starting any diet or exercise plan.
