3 day military diet

The military diet is one of the most popular diets in the world, and for good reason. Just imagine the ability to lose weight, get rid of belly fat, all while snacking on ice cream!

That’s not all, the 3 day military diet also promises that you could lose up to 10 pounds in a week. With results like this, it is no wonder the diet has gained so many followers.

Sound too good to be true – right?

If you are wondering does the military diet really work? or even the pros and cons of this diet plan, our guide is here to help clear things up. We will be revealing all on this diet plan, and if you decide it’s the right diet for you there’s even a 3 day military diet menu plan for you to follow.

Read on and find out the essentials of the 3 day diet.

 

What is the military diet?

The military diet (also known as the three-day diet, ice cream diet or army diet) is a fast weight loss method that is based on a low-calorie meal plan.

This calorie-restricted 3 day diet plan  is all about eating the correct combination of foods to boost metabolism

For 3 days intake of food is restricted and after that there is another 4 days of moderate food intake. This combination of intermittent type fasting, and fat burning food combination, is what strips the weight off.

However, this is not as easy as it seems (even with the ice cream).

For example, the easiest day is Day 1 of the diet, since you can eat a larger amount of food. But this is reduced quite drastically by Day 3. On the plus side, day 4, 5, 6 and 7 are fairly straight forward and not so restrictive, as long as stay within 1500 calories.




 

Does the military diet really work?

Military Diet: military diet of 3 daysThis ice cream diet (as it’s sometimes called), has so many benefits that it’s natural to wonder if it really works. The answer is, maybe. No, I am not being unnecessarily vague, it really does depend.

The question you have to ask yourself is; what are my weight loss goals?

If you are someone who just needs to get rid of a few pounds fast (perhaps for that vacation or to just look better in your clothes), then get on board, the 3 day military diet plan will be perfect for you.

On the other hand , if you are someone who has a lot of weight to lose, and needs a more structured way of eating, then the 3 Day Military Diet could work as a bit of stumbling block.

Although advocates of this diet ensure that you can repeat it until you reach your desired weight, this is not recommended.  Realistically, you probably won’t be able to maintain this diet long term, and nor should you want to.

Why?

Because the 3 Day Military Diet was designed to be short and sweet, since doing this long term could result in essential nutrient and vitamin deficiency.

But if your goals are short term, then you could see some good weight loss results in a short time.

The foods are specifically chosen turn your body into a fat burning machine, while the water helps to flush out any built up toxins.

 

 

Pros and Cons of the 3 Day Military Diet

Before deciding if the 3 Day Military Diet is for you,  take a look at the pros and cons.  A diet is a commitment of time and resources, and you should know if it is something worth starting.

PROS:
  • The guesswork has been removed, everything is set out for you so there is no wondering what to eat next.
  • Easy meal preparations, some of the meals will barely take ten minutes to get ready.
  • A big one for many people; fast weight loss, you could even lose up to 10 pounds in a week.
  • This diet has been around, there are people who have seen results, so you know that it can work.
  • You are encouraged to exercise, getting you into better habits for the future.
  • There are substitutes offered if you do not like some of the combinations available.
  • Cost effective no need for books, expensive diet foods or supplements.

 

CONS:
  • This is a calorie restrictive diet. Any diet that is so low in calories may be  dangerous.
  • The body needs more nutrients than this diet supplies, particularly long term.
  • More often than not, it will not promote lasting weight loss.
  • It can encourage yo-yo dieting.
  • Any diet based around processed food will not be healthy for the body in general.
  • The 3 day military diet plan is not about teaching you good habits, such as portion control, leading to overeating later.

 

 

 

3 day military diet menu

This military diet menu plan corresponds to the first three days. Below you will find the menu, it is quite straightforward to follow, you could even start now if you like.

Most of the meals have substitutes, which I will be discussing later. This makes it more flexible if you don’t have a particular food in the house, or you simply don’t like a certain ingredient.

 

Day 1 (reaches almost 1400 calories)




Breakfast:

First option:

  • A toast with two tablespoons of peanut butter.
  • Half grapefruit
  • A cup of coffee or tea.

Second option:

  • A glass of grape juice.
  • A toast with a teaspoon of butter.
  • A cup of coffee or tea.

Third option:

  • A slice of melon (125 grams).
  • A toast with two tablespoons of peanut butter.
  • A cup of coffee or tea.

Fourth option:

  • An orange.
  • A toast.
  • A slice of white cheese (100 grams).
  • A cup of coffee or tea.

Lunch:

First option:

  • A toast.
  • Half a cup of natural tuna (without oil).
  • A cup of tea or coffee.

Second option:

  • 250 grams of grilled chicken breast.
  • 100 grams of boiled corn.
  • A cup of tea or coffee.

Third option:

  • 250 grams of lean meat grilled.
  • A toast.
  • A cup of tea or coffee.

Fourth option:

  • 250 grams of grilled fish.
  • 3 crackers
  • A cup of tea or coffee.

Dinner:

First option:

  • 250 grams of grilled chicken breast.
  • A cup of peas.
  • A cup of carrots.
  • A small pear or apple.
  • A cup of vanilla ice cream.

Second option:

  • 250 grams of lean meat grilled.
  • A cup of green beans.
  • Half banana
  • A small pear or apple.
  • A cup of vanilla ice cream.

Third option:

  • Two slices of bread with white cheese.
  • A cup of green beans.
  • Half banana
  • A cup of gelatin.
  • A cup of vanilla ice cream.

Day 2 (Approximately 1200 calories)

Breakfast:

  • A toast.
  • A hard egg.
  • Half banana
  • A cup of tea or coffee.

Lunch:

First option:

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

Second option:

  • 100 grams of ricotta.
  • Half can of tuna without oil.
  • 5 crackers

Third option:

  • A cup of broccoli.
  • 250 grams of grilled chicken breast.
  • 8 grapes

Fourth option:

  • 100 grams of white cheese
  • 250 grams of lamb, without fat.
  • 5 crackers

Dinner:

First option:

  • 2 hot dogs, no bread.
  • Half a cup of carrot.
  • A cup of broccoli.
  • Half banana
  • Half a cup of vanilla ice cream

Second option:

  • 250 grams of lean meat grilled.
  • 100 grams of ricotta.
  • Half a cup of carrots.
  • A cup of vanilla ice cream.

Day 3 (Around 1100 calories)

Breakfast:

First option:

  • A slice of 100 grams of cheddar cheese.
  • 5 crackers
  • A small apple
  • A cup of coffee . or tea

Second option:

  • 5 crackers
  • 100 grams of cheddar cheese
  • A cup of tea or coffee.

Third option:

  • A slice of bread.
  • 100 grams of cheddar cheese
  • A small apple or pear.
  • A cup of tea or coffee.

Lunch:

  • A toast.
  • An egg (you can cook it as you like).
  • A cup of tea or coffee.

Dinner:

First option:

  • 250 grams of tuna without oil.
  • Half banana
  • A cup of vanilla ice cream.

Second option:

  • 250 grams of tuna without oil.
  • 100 grams of cauliflower
  • A cup of vanilla ice cream.

 

During the three days, you can drink any amount of tea and coffee you want, as long as you do not add any extra calories, such as cream or sugar. Also, and this is a big one, remember to drink lots of water.

For the next four days, you can incorporate some snacks and there are no limitations regarding food groups.

However, you should limit the portion of meals and consume a maximum of 1500 calories a day (it is recommended that you use an application that allows you to make a meal diary and know the calories of what you consume). Apart from that, there is no other rule that you should follow.

 

 

5 Tips and tricks to make the military diet successful

The 3 day military diet is pretty basic.  That being said, what if I gave you some hacks to give you even better results ?

You in? 

Let’s go…

1) Season the meals with condiments such as pepper, oregano, parsley, nutmeg or whatever you prefer. Avoid salt, wherever possible. The less salt you have the quicker you can remove that dreaded fluid retention.

2) Meat (red, chicken, fish or lamb) must be cooked in the oven, grilled or boiled, never fried.

 

3) For vegetables, you can choose if you want to eat them raw, steamed, boiled or baked. Basically, you are free to choose your favorite cooking method, as long as you do not use oil.

4) If you want to make homemade vanilla ice cream, you just have to whisk 4 egg whites with a few drops of vanilla. Then you should take it to the fridge and wait for it to take on the texture and appearance of the ice cream.

5) Finally, to sweeten tea or coffees you can use sweeteners. Although not the healthiest of additions, used in moderation they should be fine. Check that the sweeteners you use are approved by the competent authorities of your country.

 

Testimonies of the military diet

Below is a testimonial video of a military diet success story;

 

 

There are more military diet testimonials in the comments in youtube, one person losing as much as 12 pounds:

3 day military diet




 

Military diet before and after pictures

Need some more inspiration? Below are some military diet before and after pictures

 

Substitute foods for the military dietmilitary diet food substitutes

The good thing about this diet plan is it can take several modifications.  This means that everyone can adapt the diet to their own tastes and enjoy it a little more.

Just say, you’ve embarked on the military diet for  3 days and  hate grapefruits. No problem. If you are not a lover of grapefruits, to get the same fat burning effect, you just have to mix baking soda (half a teaspoon) in a glass with water.

If you do not like tuna, you can replace it with your favorite fish or, even, any cut of meat that does not contain fats.

Those who are allergic to peanuts can replace peanut butter with almond butter or another version that you like.  Almonds can also be used to replace tuna, in the case of those who follow a vegan or vegetarian diet.

The only thing that you will have to take into account when making a substitution is that the food you exchange into the diet must have the same amount of calories and proteins.

For example, an apple contains 75 calories, so if you want to change it for another food, it should also have 75 calories.

It is also recommended to replace it with foods that belong to the same group, that is, fruits for fruits, vegetables for vegetables, which ensures an effective balance between nutrients.

One last piece of advice provided by the advocates of this diet is to consume hot water with lemon instead of artificial drinks. While there is no scientific reason for this recommendation, you may want to try it and see if it has any positive effect on your body.

 

Who created the military diet?

This is a real mystery, like one of those dietary folk tales told in hushed voices and raised eyebrows. But if you want to know who created the military diet, here are a couple of stories that may get you a little closer to the truth.

It’s been said that the Military Diet originated from nutritionists in the US military. The diet, apparently came about when they were seeking some way to get soldiers lean in the quickest way possible.

Another story floating around involves an “expert” – or a group of experts – who stumbled upon this miraculous weight loss formula. For year it was kept secret until someone (there’s always a someone) leaked it out to the public.

As far as military diet origins goes that’s your lot. I have no idea if either of these are true, but either way it never stopped the 3 day military diet rising to popularity.

 

 

 

Is the military diet safe?

It needs to be clarified that, although it is a restrictive diet, it is not capable of producing any significant damage, thanks to its short duration.

However,  if instead of doing the military diet for 3 days, you carry it on for months, you will probably experience significant nutrient deficiencies in your body. This risk is greater if you forgo vegetables and quality meals on days when the diet is not strict.

In addition, frequent consumption of hot dogs, crackers and ice cream may cause some problems in your metabolism. Junk food should not be habitual in your diet.  So it’s advised that you stick to the military diet for  3 days.

 

 

Can you lose 10 pounds in a week?

The military diet became popular because it states that anyone who follows it will literally  lose 10 pounds in a week. In theory, this amount of weight loss is possible for overweight people who severely restrict the amount of calories they consumed. However, most of the weight lost will be, in reality, will be water and not fat.

Weight in water is rapidly lost as glycogen storage in the body decreases, which occurs when carbohydrates and calories are restricted. While the overall picture is good, the problem is that most of that lost weight you will resume when you return to eat normally.

 

 

Benefits of the military diet

3 day military diet

Most weight loss diets become very complicated over time, and usually require you to measure food and ingredients before preparation. In addition, it is often necessary to add  supplements that are usually more expensive than food.

The military diet is simple and short. It is also really effective and, in just one week, you can lose several pounds.

Other diets tend to promote slow and gradual weight loss, which is perfect and healthy if you have time. However, if you do not have the time, and want to lose weight quickly, slow weight loss can be very frustrating.

In contrast, the military diet is easy to follow and consists of meals that you can easily find. It is perfect for people who don’t want to spend hours preparing a single meal, promising fantastic result in just a few days.

It is also important to note that it works as a detoxifying diet thanks to foods high in potassium that help the body expel the toxins.

 

 

Who can follow the diet?

The military diet has a large following thanks to the fabulous and fast results it promises.

However, bear in mind that the people who will benefit the most are those who have great willpower. Being on a restrictive diet will mean you are likely to feel hungry – a lot.

But remember, this will only be for a few days. If you endure those 72 hours, you will be rewarded with being a few pounds less and healthier.

Finally, note that those who hate complicated diets, or who find it difficult to follow them, will benefit from this type of plan.

 

If you are vegan or vegetarian can you do the military diet?

military diet vegan

If you are a vegetarian or vegan, I am sure you will agree that it can be frustrating trying to diet. Most diets, or at least the more popular ones, tend to cater to meat eaters. But   do not despair vegetarians/vegans, the military diet is the exception.

To participate in this diet, you will need to replace meat protein sources with the vegetarian equivalent protein wise. For example, instead of consuming a serving of meat, you could eat

  • lentils
  • soybeans
  • tofu
  • nuts
  • if you are vegetarian, eggs and cheese.

 

 

The science behind the military diet  today

There are several aspects that support the effectiveness and results of the military diet.

Low in calories: fat is nothing but accumulated calories. Every time you eat more calories than your body burns or when you reduce the amount of exercise, your body will take those calories you’re not using and store them as fat.

To burn that fat, all you have to do is eat less or exercise more to create an energy deficit. When your body notices the lack of energy, then it will begin to use stored calories as fat.

The military diet, being low in calories, will allow you to become energy deficit fast, encouraging your body to use the accumulated calories as energy. In this sense, it is a form of intermittent fasting.

It is designed to boost your metabolism. Your metabolism is connected to the number of calories your body burns every day. The more calories you burn, the higher your metabolic rate, the faster you will lose fat. A majority of the foods in the Military Diet were specifically selected because the speed up the metabolism and boost fat burning.

For instance… High protein foods increase metabolism because it takes more calories to digest them than a carbohydrate laden meal.

High fiber foods like, green beans, apples and broccoli are both filling and lower in calories. This also helps boost your metabolism.

Contains foods high in calcium examples of this are cottage cheese and ice cream. However, the foods like ice cream are not just there to give you a nice treat, did you know that calcium filled foods are linked to accelerated fat burning? This is because calcium binds to fat, helping it to pass through your digestive system rather than be digested. 1

 

How to do the military diet for 7 days or 14 days?

military diet review

 

One of the characteristic (and most attractive) aspects of the military diet is that it lasts only three days. After that period, you have to follow a diet of around 1500 calories to not recover the weight lost during those days and, sometimes, to lower a little more.

However, some people prefer longer diets to incorporate new habits and to gain some mental strength … and, of course, to lose a few pounds more. If you want to do this, you just have to repeat the days consecutively the number of times you want. That is to say:

Monday: day 1.

Tuesday: day 2

Wednesday: day 3.

Thursday: day 1.

Friday: day 2.

Saturday: day 3.

Sunday: day 1 … and so on.

Although this version of the military diet is much rougher, the results will be worth it. It is particularly effective for those who must lose a large amount of weight in a short time, for example, before an event such as a wedding.

 

What about exercise during the diet?

Exercise is not mandatory but light to moderate activity is recommended, which will facilitate weight loss. Exercise burns calories and, since you will not be eating the same amounts you usually consume, the calories burned correspond to fat stored in your body. That is to say, if you add exercise to the diet, the weight loss will be faster and more pronounced than if you only did diet.

If you’re not in shape, start with 20 to 30 minute walks every day of the week. It is recommended that you use a pedometer (there are applications for cell phones that have this function), to have a more accurate record of the activity performed and calories burned according to speed and distance traveled.

If you exercise regularly, you can continue with your routine but keep in mind that you may feel weak or tired during the diet. Therefore, maybe you should consider reducing the duration and intensity of the activity a little.

 

 

How to get better results with the military diet

 

military diet 3 day planWhile just following the military diet 3 day plan will give great results, there are some simple tips that you can follow to make weight loss easier, more effective and faster. These are:

  • Start each day with a large glass of water, and before each meal take another glass of water – repeat. The water has no calories and you will feel fuller throughout the day.
  • Buy food in advance to avoid shopping when you’re hungry. Hunger can break the strongest of will power, so stay  it’s best not to go shopping when all you want to do is devour everything you see. It’s better to get everything you need for the diet before starting. This way you avoid the temptation of buying and eating the wrong things.
  • Exercise in the morning, preferably on an empty stomach, to burn fat. When there is no food in your digestive system, your body is more likely to use fat as energy and fuel through exercise. For something less vigorous, try walking before eating and not after.
  • Get a friend to follow the diet with you. This will keep you motivated and give you someone to talk to when it gets a bit rough. Ideally, you both should follow an exercise plan, go out for a walk together or practice the sports you both enjoy.
  • Remember to keep a detailed record of your weight and body measurements, so you can see the results when you finish.

 

Conclusion

If you are looking for a simple, no nonsense, way to lose some weight then the military diet is a good choice. But, like its name suggests, it’s not for the faint of heart.  What you put in is what you will get out.

But hey, why just wonder if the military diet will work, just try it! Don’t forget to tell us your progress and the results you get.

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