What Is the 3-Day Military Diet?

The military diet, also known as the 3-day diet, is an effective weight loss diet that may help you lose up to ten pounds in one week. The 3-day diet has been known by several names, including the 3-day detox diet, the 3-day heart diet, the 3-day Navy diet, and the 3-day Army diet. The military diet is a 3-day diet plan that guarantees speedy weight loss.

This diet is a 3-day program that includes very precise foods to eat, claiming one will lose a noteworthy amount of weight (up to ten pounds) and flush the body of pollutants and toxins as long as one sticks with the program and does not overeat.

The diet plan encompasses a 3-day meal plan followed by four days off, and then the weekly cycle is repeated again until one reaches the estimated weight goal.

How Does the Military Diet Work?

The 3-day military diet is essentially divided into two parts over a seven-day period.

For the initial three days, you have to follow a set of low-calorie meals for breakfast, lunch, and dinner. There are no snacks included between meals.

Overall calorie consumption throughout this period is approximately 1,100–1,400 calories per day. This is much less than the average adult’s caloric intake.

For the other four days of the week, you are meant to eat healthy to keep your calorie consumption low.

You can repeat the diet until you reach your estimated goal weight.

The Meal Plan

This is the 3-day meal plan of the military diet:

Day 1

The meal plan for the first day totals about 1,400 calories for the day.

Breakfast:

• A slice of toast with two tablespoons of peanut butter
• Half a grapefruit
• A cup of tea or coffee (optional)

Lunch:

• Half a cup of tuna
• A slice of toast (preferably whole wheat)
• A cup of coffee or tea (optional)

Dinner:

• A 3-oz serving of meat with one cup of green beans
• A small apple
• Half a banana
• One cup vanilla ice cream

Day 2

The meal plan for day two adds up to approximately 1,200 calories.

Breakfast:

• A slice of toast
• One hard-boiled egg
• Half a banana
• A cup of coffee or tea (optional)

Lunch:

• One hard-boiled egg
• One cup of cottage cheese
• Five saltine crackers
• A cup of tea or coffee (optional)

Dinner:

• Two hot dogs, without the bun
• Half a cup of broccoli
• Half a cup of carrots
• Half a banana
• Half a cup of vanilla ice cream

Day 3

The meal plan for day three totals about 1,100 calories.

Breakfast:

• A slice of cheddar cheese (weighing one ounce)
• Five saltine crackers
• A small apple
• A cup of coffee or tea (optional)

Lunch:

• A slice of toast
• One egg, cooked as you like
• A cup of coffee or tea (optional)

Dinner:

• One cup of tuna
• Half a banana
• One cup of vanilla ice cream

You can drink as much coffee or tea as you wish, as long as you do not add any calories from sugar, cream, or any other sweetener. Drink ample amounts of water, too.

The Next Four Days

The remaining four days of the week also consist of dieting.

Snacks are allowed, and there are no food constraints. However, you are encouraged to limit portion sizes and retain a total caloric consumption below 1,500 per day.

There are no strict rules for the remaining four days of the diet apart from keeping it low in calories.

Additional Foods Permitted

Changes are allowed during the three-day period for those with nutritional limitations, but portions should equate to the same number of calories. For example, if you are allergic to peanuts, you can switch peanut butter for almond butter, or you can switch a cup of tuna for some almonds if you are vegetarian.

The important thing is that the calories remain the same. If you alter the meal plan in any way, you need to count those calories.

For military diet substitutes, it is imperative to ensure you are aware of the amount of calories in the alternative food. You need to be careful when selecting any substitutes.

Benefits of the 3-Day Military Diet

There are several benefits of following the 3-day military diet compared to other diet plans:

Simple Diet: The 3-day military diet does not require anyone to prepare a complicated menu with too many ingredients. Since the diet plan comes with a fixed menu, it is easy to prepare and stock up the basic ingredients that will be required as a part of this diet plan.

• Time saver: One need only endure three days of strict diet, which is easily manageable without getting bored or skipping the plan.

• Inexpensive diet plan: You don’t need to spend much except to purchase the listed food items, which are easily available. Another benefit is that it’s simple to make the meals; most of the food items are eaten as they are, without any changes and very little cooking required, since adding to the meal would also add calories.

• Guaranteed weight loss: If the plan is followed strictly, you are set to lose as much as ten pounds in one week. While most of the diet plans offer slow and smaller weight loss targets, the 3-day military diet helps one achieve fast results and a weight loss of about 10 pounds in one go.Easy to prepare recipes: The 3-day military diet revolves around some easy to prepare food recipes which is a big motivation for the dieters to stick on to the plan till the end. This plan works well for the individuals who have a busy routine yet want to achieve their weight loss goals.

Is the Military Diet Safe and Sustainable?

The military diet is likely safe for the average healthy individual, as it is too short of a period to do lasting harm. This diet is useful for quick, short-term weight loss. But continuing it for a longer period of time may create health issues, too. You need to decide your weight loss plan, considering all the advantages and disadvantages. It is advisable to consult a doctor or nutritionist before taking on any diet plans.

The Downside of the Military Diet

While there are many people who would vouch by the 3 day military diet, the fact is that there are also certain cons which are associated with this diet.

1. No Substitutes: While meal planning with the fixed items on the menu is easy, there is no room for substitutions which is certainly an issue for the people who suffer from various kinds of food allergies and sensitivity issues. If you are allergic to certain kinds of foods which are a part of this diet, then work around your own substitutes to be able to follow this diet plan as prescribed.
2. No sweeteners: The 3-day diet completely prohibits any form of sweeteners. However, when people go on a strict diet as prescribed in the military diet, there are chances of certain changes and fluctuations to occur in the blood sugar levels. Not being able to consume any sweets could only increase the tiredness and the mental ability of a person to continue with the diet plan.
3. No room for snacks: Most of the diets include snack options for the dieters to not feel the strain while being on a diet. However, the millitary diet does not have any snack options and also works at reducing the calories consumed to enable weight loss. Eat in healthier snacks like cucumber, tomatoes to not drain the body and curb the in between hunger pangs.

Those who should not try the 3-day military diet include:

• People with serious medical conditions
• People who have diabetes
• Women who are pregnant or nursing
• People who have a history of eating disorders