Three Day Military Diet

The Military Diet, also popularly known as the Three Day Military Diet, is one of the fastest ways to lose weight without exercise.

One can lose up to 10 pounds in a week by following the diet, which includes a 3 day low calorie diet that is followed by a 4 day maintenance diet plan.

Does it really help in losing so much of weight in just a week’s time? Let us find out in this article.

What is the Military Diet?

First of all, please note that the military diet has nothing to do with the US Government Military Organization and is not developed by them.

It’s just the name that has been coined by the author of this diet plan.

It is also called by several other names such as the army diet, the navy diet and even the ice cream diet (since it involves eating ice creams during the 3 day diet program).

The Military Diet is simply a low-calorie diet plan that helps in losing weight naturally without the need to exercise.

How Does the Military Diet Work?

During the first three days of the military diet, you’ll be eating a strict low calorie meal plan for breakfast, lunch and dinner without any snacks in between the meals.

So, basically you’ll be eating just 3 meals per day for the first 3 days.

You’ll be getting roughly 1100 to 1400 calories per day during these days, which is the actual reasons why most people lose weight easily on this diet (due to calorie restriction). Find the detailed calorie count of three day military diet.

For the next 4 days after completing the military diet, you’re suggested to eat a healthy moderate calorie meal plan as it helps in maintaining your lost weight.

Generally, it is suggested to follow the 1500 calorie meal plan during the four day off period.

It is said that you can follow or repeat the set (3 days military diet + 4 days off maintenance diet) several times until you reach your goal weight.

But, I personally suggest that you should give at least 1 week gap before following the diet again as that doesn’t affect your health in a bad way, since continuously following the same diet may not give you the desired weight loss results.

Three Day Military Diet | Day 1 Menu

  • ½ Grapefruit
  • 1 Slice of Toast (wholewheat)
  • 2 tbsp of Peanut Butter ([preferably homemade)
  • 1 Cup of Coffee or Tea with caffeine (without sugar)

  • ½ cup of Tuna
  • 1 Slice of Wholewheat Toast
  • 1 cup Coffee/Tea without Sugar

  • 1 cup of Green Beans
  • ½ Banana
  • 3 ounces of Meat (any type of your choice)
  • 1 small Apple
  • 1 cup of Vanilla Ice Cream

Three Day Military Diet | Day 2 Menu

  • 1 Egg (hardboiled)
  • 1 Slice of Toast
  • ½ Banana

  • 1 Egg (hardboiled)
  • 1 cup of Cottage Cheese
  • 5 Saltine Crackers

  • 1 cup of Broccoli
  • ½ cup Carrots
  • 2 Hot Dogs (without Bun)
  • ½ Banana
  • ½ cup Vanilla Ice Cream

Three Day Military Diet | Day 3 Menu

  • 1 Slice of Cheddar Cheese
  • 5 Saltine Crackers
  • 1 Small Apple

  • 1 Hardboiled Egg
  • 1 Slice of Toast

  • ½ Banana
  • 1 cup of Tuna
  • 1 cup of Vanilla Ice Cream

It is highly advised to drink at least 3 to 4 liters of water every day as it helps in flushing out toxins from your body and also aids in weight loss.
Tip: Unless you don’t any extra calories in the form of sugar or cream, you’re free to drink as much tea or coffee as you want.
What to Eat After Completing the 3 Day Military Diet?

While you’re restricted to eating a low calorie meal plan during the first 3 days, the next 4 days has no such extreme calorie restrictions.

You can eat anything of your choice unless you don’t exceed the 1500 calories limit per day. Here is a healthy four days off meal plan, if you’re interested.

Are Substitutes Allowed on the 3 Day Military Diet?

Of course, Yes! You can substitute the foods on the 3 day diet plan with similar nutritional values, but the portion sizes should be of equal calories.

Say for example, if you hate peanut butter, then you can substitute it with almond butter.

Likewise, 1 cup of tuna can be swapped with a handful of Almonds, if you’re a vegan or vegetarian.

Here is the complete list of military diet food substitutions, for your quick reference.

Will I Really Lose Weight on the Three Day Military Diet?

Although, there is no scientific evidence of whether the military diet works or not, one can easily lose a few pounds during the week, thanks to the restriction of calories.

If you don’t know already, the scientific definition of weight loss = low calorie consumption (diet) or high calorie burn (workouts) or a combination of both.

So, the military diet does work for losing those extra pounds, but don’t rely on this diet alone to reach your target weight.

It is highly advised to include strength training as part of your healthy lifestyle to lose all your excess weight.

To three day military diet helps to quickly lose some pounds. But, if you shift back to your regular unhealthy eating routine, then you’ll regain all those lost pounds. Period. It all depends on how to maintain your eating habits once you're done with the 3 day diet.

Three Day Military Diet Plan
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