Military Diet For 3 Days- Essential Guide With Menu

The military diet is one of the most popular diets in the world. It promises results of losing 10 pounds in just 1 week. The diet plan and menu are detailed below.

This diet is free, you don’t have to buy any book, pay for special training, or buy supplements, but does it work? In this guide we explain how doing the military diet for  3 days can do to help you lose weight.

Table Of Contents

 

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 and promises to help you lose up to 10 pounds in a week.

The diet itself consists of three days, after which follow four days in which there are very few restrictions but which will complement the weight loss.

 

How does the military diet work?

The military diet has two phases that total the 7 days that make it up. The first phase lasts three days and consists of three low-calorie meals a day (breakfast, lunch and dinner) without any snacks between them. The total number of calories you will get is around 1100 and 1400. It is a low number compared to what an adult should consume daily and, for that reason, it is effective.

The remaining four days make up the second phase; in them, you should eat healthily and keep the amount of calories consumed low. Proponents of this diet ensure that it can be repeated many times until you reach the weight you want.

The menu of meals of the military diet

The meal menu corresponds to the first three days. Next, you will find the menu so you can start today. Most of the meals have alternatives for you to choose the one you like the most or the one that contains the ingredients you have in your house.

 

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 the amount of tea and coffee you want, as long as you do not add extra calories, such as cream. Also remember to drink a lot 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.

 military diet for  3 days

5 Tips and tricks to make the military diet successful

Regarding meals, here’s some recommendations that I would like to make so that you get better results:

1) Season the meals with condiments such as pepper, oregano, parsley, nutmeg or whatever you prefer. Avoid, if possible, salt so you remove all that dreaded fluid retention.

2) The 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 the infusions you can use sweeteners. Although they are not recommended for health and many people reject their use, they will not bring you any problems if they are approved by the competent authorities of your country.

Testimonies of the military diet

Below testimonial videos of people who have made the military diet successfully;

 

Below testimonials in the comments from youtube about people who have made the diet miltar with success, one person lost as much 12 pounds:

Military diet before and after pictures

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

 

What are the substitute foods of the military diet?

What are the substitute foods of the military diet

In spite of being a military and planned diet, it accepts 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. Not a 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 and see if it has any effect on your body.

Why is the military diet called the military diet?

Advocates of the diet claim that it was created by a famous nutritionist in the US Army and that it was meant to help soldiers get in shape quickly. However, the reality is that no government or military institution is associated with this diet.

 

Is the military diet based on evidence?

the military diet

While there is no study that supports the military diet, it is very likely that anyone can lose a couple of pounds after restricting calories for a week. If fewer calories enter than you burn, you will lose fat. It is simple and undeniable.

Proponents of the diet claim that meal combinations during the first phase favor weight loss. They believe that the combinations increase the metabolism and allow fat to burn, however, there is no evidence to support this belief.

Green tea and coffee do contain substances that may slightly increase metabolism, but there is no known combination of foods that causes this same effect. Also, if you take a look at the foods included in the plan, they do not look like the typical foods that are included in a fat burning diet. (Reference)

While foods with a high protein content accelerate metabolism more than other foods, most foods in the military diet contain few proteins and many carbohydrates, which is a bad combination for weight loss. .

Some people also claim that this diet has health benefits similar to those provided by an intermittent fast. However, in this diet there is no kind of fasting; therefore, this belief is completely false.

In conclusion, although the military diet will help you lose weight due to the few calories it provides, it does not offer additional benefits or any additional advantage that favors weight loss.

 

Is the military diet safe and sustainable?

It is necessary to clarify that, although it is a restrictive diet, it is not capable of producing any significant damage, thanks to its short duration. However, instead of doing the military diet for  3 days, you carry on for months, its  likely that the caloric limitation will cause nutritional deficiencies in your body. This risk is greater if you do not consume 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 best to stick to the military diet for  3 days.

In terms of sustainability, it is a very simple diet to follow since it does not imply any change in eating habits and only a little willpower is required for a short period of time.

Having said all that, it is very likely that it will not help you keep the weight lost for a long time because there was no change in habits.

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 consumed. However, most of the weight lost will be, in reality, water, 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 recover when you return to eat normally.

 

Benefits of the military diet

Benefits-of-the-diet-military

Most weight loss diets become very complicated over time, are timeless and usually require you to weigh and measure all the foods and ingredients you use to prepare them. In addition, it is often necessary to supplement diets with supplements that are usually more expensive than food.

It is not necessary to clarify that all these problems do not encourage too much to follow them. For that reason, 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 much time and want to lose weight quickly, slow weight loss can be very frustrating and, in addition, forces you to control your cravings and make use of your willpower for many months.

In contrast to this type of diet, the military diet is simple to follow and consists of meals that you can easily get and that do not require too much preparation. It is designed especially for people who do not enjoy spending hours preparing a single meal and promises a 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 in it.

Who can follow the diet?

The military diet has a large following thanks to the fabulous and fast results it promises. However, it should be noted that the people who will benefit the most are those who have great willpower. Being a restrictive diet is likely to feel hungry, but remember that it will only be three days. If you endure those 72 hours, the reward will be a few pounds less and a much healthier and shinier skin.

It is also perfect for people who do not have much time or desire to shop or cook for hours. This diet is really simple, it does not have elaborate meals and you can do it without many complications or spend too much money.

Finally, it should be noted that those who hate complicated diets or who find it difficult to follow them will benefit from this type of plan. Unlike many diets that offer you too many possibilities and that force you to make decisions constantly, as the name implies, the military diet is characterized by its planning and the menu already prepared. In this way, it is much easier to stick to eating what is indicated in the plan and not waste time researching recipes or planning menus.

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

vegetables-in-forks

I know. It is annoying that most diets are only available to people who eat foods belonging to all food groups but do not despair that this diet is the exception.

To do it, you will only have to replace the protein sources with the foods that you eat that contain it. In other words, instead of consuming meat, you should eat lentils, soybeans, tofu, nuts and, if you are vegetarian, eggs and cheese. As you can see, they are simple products to find and easy to incorporate into your diet (if you do not use them frequently).

The science behind diet

There are several reasons 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 do not need 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 create that energy deficit necessary for your body to use the accumulated calories as energy to keep functioning normally.

Accelerates metabolism: the metabolic rate refers to the amount of calories the body burns daily to perform its basic functions such as maintaining body temperature, breathing, performing the digestion process, etc. The higher the rate, the more calories you burn and the fat you lose. (two)

Many of the foods that make up this diet were chosen specifically, because it is proven that they increase metabolism and fat burning. For example:

High protein meals :

They have a thermal effect, meaning that digestion requires a large amount of calories, but it is not the case of this diet since between the vegetable protein and the animal its breadth is very low.

Foods high in fibers :

For example, apples, peas and broccoli have low calories, great satiating power and speed up metabolism.

Foods high in calcium :

Ice cream or cheese are related to the oxidation of fats quickly.

Some researchers suggest that decreasing dietary calcium intake may result in an increase in intracellular calcium levels, which could increase fat production.

It has also been proposed that dietary calcium could inhibit
the absorption of fats in the gastrointestinal tract and increase the loss of fatty acids by faeces. But the studies are not consistent so it can not be guaranteed that it really helps to lose weight  (3)

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

woman-with-helmet-of-military

 

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 happens with 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

While just following the diet you will get amazing results, the reality is that there are some simple tips that you can follow to make weight loss easier, more effective and faster. There are only five tips:

  • Start each day with a large glass of water and drink it, and before each meal take another glass of water – repeat. The water has no calories and you will feel much less hungry if you drink water throughout the day.
  • Buy food in advance to avoid shopping when you’re hungry. Hunger is able to break the strongest of will power, so it’s best not to go shopping when all you want to do is … devour everything you see. For this reason, it’s better to get everything you need for the diet before starting it. 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 much more likely to use fat as energy and fuel for any exercise. If you can not do it, then try walking before eating, not after.
  • Get a friend to follow the diet with you. In this way, you will not have to travel on these days and, in addition, you can motivate each other. This motivation and (let’s face it, pressure) will help you and your buddy to stick to the diet. Ideally, you both should follow an exercise plan, go out for a walk together or practice the sports you both enjoy most.
  • Remember to have a detailed record of your weight and the measurements of your body, so you can observe the results once you finish the diet. As a motivation, you can set the goals you want like those trousers you want to get into that are a little tight, as long as they are realistic.

 

It may work, but not for long

It is a really effective diet to lose weight fast but it is very likely that you will recover much of the weight lost because it will be, mostly, water. If you really want to lose weight and maintain that loss, there are many diets that can help you and that will also favor changes in eating habits.

Now, if you’re looking for a simple way to lose some weight for a nearby event, then the military diet is just what you’re looking for. If you do the  military diet for  3 days along with 4 days to control the amount of calories consume,  you can lose up to 10 pounds.

Do not stay wondering if the military will work, just try it! Don’t forget to tell us your progress and the results you got.

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