The 3-Day Military Diet – A Beginner’s Guide

The military regime is currently one of the world’s most popular “diets.”

It is said that will help lose weight quickly , up to 10 pounds (4.5 kg) in a single week.

The military regime is also free. No book, expensive food or supplement you need to buy.

But this diet really works, and it’s something you should try?

This article explains everything you need to know about the military diet.

What is the military diet?

The military diet, also called the 3 day diet is a diet of fast weight loss plan based on a low calorie diet established. It is claimed to help you lose 10 pounds in a week.

The diet involves a minimum of 3 days in calories eating plan followed by 4 days with fewer restrictions.

Proponents of the diet claim that was designed by nutritionists in the US Army in order to get soldiers in full quickly.

However, the truth is that diet is not affiliated with any military or government institution.

The military diet goes by several other names as well, as the war marine diet, diet army and even ice cream diet.

Conclusion :. Military diet is a diet low weight loss calorie is claimed to promote significant weight loss in just one week

How does the work of the military diet works?

Military 3 day diet is actually divided into 2 phases over a period of 7 days.

During the first 3 days, you should follow a plan set low calorie eating for breakfast, lunch and dinner. No snacks between meals.

The total calorie intake during this phase is approximately 1.100 to 1.400 calories per day.

This is much lower than the intake of an average adult, but you can see their own calorie needs using this calculator .

For the rest of the 4 days of the week, you are encouraged to eat healthy and still maintain its low calorie intake.

Supporters of the diet that diet can repeat several times until you reach your ideal weight.

Conclusion: The first 3 days of the military regime have a game plan and involve food calorie restriction. The remaining four days have fewer restrictions.

The Meal

This is the meal plan 3-day military diet.

Day 1

This is the meal plan for day 1. This is equivalent to about 1,400 calories.


  • A slice of toast with 2 tablespoons of peanut butter.
  • Half a grapefruit.
  • A cup of coffee or tea.


  • A slice of toast.
  • Half a cup of tuna.
  • A cup of coffee or tea.


  • A 3-oz (85 grams) serving of meat with a cup of green Jewish .
  • A small apple.
  • Media banana .
  • A cup of vanilla ice cream.

Day 2

These are the meals for day 2, amounting to about 1,200 calories.


  • A slice of toast.
  • A boiled egg.
  • Half a banana.
  • A cup of coffee or tea.


  • A hard egg .
  • A cup of cottage cheese.
  • 5 crackers.
  • A cup of coffee or tea.


  • Two hot dogs without bread.
  • Half a cup of carrots and half a cup of broccoli.
  • Half a banana.
  • half cup of vanilla ice cream.

Day 3

Here is the plan for Day 3, equivalent to about 1,100 calories.


  • A slice of 1 ounce of cheddar cheese.
  • 5 crackers.
  • Small block .
  • A cup of coffee or tea.


  • A slice of toast.
  • An egg, cooked as you like.
  • A cup of coffee or tea.


  • A cup of tuna.
  • Half a banana.
  • 1 cup vanilla ice cream.

Feel free to drink as much coffee or tea as you wish, as long as it no calorie sugar or cream is added. Drinking lots of water too.

The remaining 4 days

The rest of the week also includes diet.

Snacks are permitted and no restrictions on food groups. However, you are encouraged to limit the size of the portions and keep the total calorie intake less than 1,500 per day.

can find a list of websites and applications for tracking your caloric intake in this article .

No other rules for the remaining 4 days the diet.

Conclusion: The first 3 days of the diet have a menu, while the other 4 are less restricted. Still encouraged to eat healthy and restrict calories for the remaining 4 days.

Additional foods authorized

Substitutions are allowed during the 3 days and those with dietary restrictions, but portions should contain the same number of calories.

For example, if you have a peanut allergy may change the peanut butter for almond butter.

You can also exchange 1 cup tuna for some almonds If you are vegetarian.

All that matters is that the calories remain the same. If you change the power plan in any way, you need to be counting calories.

advocates encourage military diet drink hot lemon water, but do not recommend artificially sweetened drinks. However, there is no scientific reason why this would be a good idea.

Conclusion :. If you have dietary restrictions, then it is allowed to replace calorie foods equal

is the military diet based on evidence?

There have been no studies on the military diet. However, the average person is likely to lose a few pounds due to caloric restriction a week.

If fewer calories come into their fatty tissue out of it, fat is lost. Period.

However, proponents of the diet claim that it has a certain advantage weight loss due to “food combinations” in the meal plan. These combinations are said to increase your metabolism and burn fat, but there is no truth behind these claims.

Coffee and Green Tea containing compounds that can increase metabolism slightly, but there are no known food capable combinations to do this ( 1 2 3 4 ).

And, if you look at food in general included in the meal plan, it just does not seem like a diet to burn fat.

protein-rich foods increase metabolism than other foods ( 5 6 ). But most military meals are low in protein diet and high in carbohydrates , which is a bad combination for weight loss.

Some people also claim that this diet has health benefits similar to intermittent fasting . However, no fasting involved in the diet, so this is false.

Conclusion: The military diet can help you lose weight, because it is very low in calories. However, it has no special advantage that makes it more effective than other calorie-restricted diets.

is diet and sustainable military security?

Weight Scale

The military regime is considered safe for the average person, because it is too short to do lasting damage.

However, if I had to follow this diet for months at a time, strict calorie limit could put you at risk of nutrient deficiencies .

This is especially true if you do not regularly eat vegetables and other food quality in their days off.

Also, eating hot dogs, cookies and ice cream every week has the potential to cause metabolic problems. Junk food should not be a regular part of your diet.

In terms of sustainability, this diet is fairly easy to do. It is not based on changing habits long term and requires only willpower for a short period of time.

That said, it probably will not help keep the weight off for long because it does not help to change their habits.

Conclusion: The military regime is considered safe for healthy people, but it should not be done for long periods of time. Probably not lead to lasting weight loss.

Can you really lose 10 pounds in a week?

This diet became popular because it says you can lose 10 pounds (4.5 kg) in one week.

In theory, this rate of weight loss is possible that overweight people severely restrict calories. However, most of the weight loss will be due to water loss, not fat.

Water weight drops rapidly as glycogen in the body stores decrease, what happens when carbohydrates and calories ( 7 ) is restricted.

This looks good on the balance, but the weight back when you start eating normally again.

Conclusion: You can lose 10 pounds in a week. However, most of this will be water weight, which recovered when you start eating normally.

may work, but not by much

If you want to lose a few pounds quickly, then the diet can help military.

However, it is likely to regain the weight back very quickly too. This is not just a good diet for lasting weight loss.

If you are serious about losing weight and keeping it off, then there many weight loss methods that are much better than military diet.

This article was originally published in Nutrition Authority and is reproduced with permission.

Add a Comment

==[Click 2x to Close X]==
Most Popular Today!

Sorry. No data so far.