The 3-day military diet is a popular weight loss program that claims to help individuals shed several pounds in just three days.

It is also known as the army diet or navy diet, and although it doesn’t have any official association with the military, it is believed to have been designed to help soldiers maintain their fitness during deployment. The diet involves a strict meal plan for three days, followed by four days of less-restrictive eating. Let’s take a closer look at what the 3-day military diet entails.

How Does the 3-Day Military Diet Work?

The 3-day military diet is based on a calorie-restricted eating plan. During the three days, participants are supposed to consume around 1,000–1,400 calories per day, significantly below the average daily recommended intake for most adults.

On the first day, commonly referred to as the “Feast Day,” the diet allows for three meals, including breakfast, lunch, and dinner, as well as two small snacks. However, portion sizes are carefully controlled to ensure calorie restriction.

For the remaining two days, the “Fast Days,” the calorie intake is further reduced, with only three meals consumed throughout the day.

The 3-Day Military Diet Meal Plan

The meal plan for the 3-day military diet generally consists of low-calorie foods that are high in protein, as protein is believed to help boost metabolism and aid in weight loss. While the exact menu may vary, here is a sample meal plan:.

Day 1: Feast Day

Breakfast: 1 slice of toast, 2 tablespoons of peanut butter, half a grapefruit, and a cup of coffee or tea (optional).

Lunch: 1 slice of toast, half a cup of tuna, and a cup of coffee or tea (optional).

Dinner: 3 ounces of any meat, 1 cup of green beans, half a banana, one small apple, and one cup of vanilla ice cream.

Snacks (optional): One hard-boiled egg or a handful of nuts.

Day 2: Fast Day

Breakfast: 1 slice of toast, one hard-boiled egg, and half a banana.

Lunch: 1 cup of cottage cheese and one hard-boiled egg.

Dinner: 2 hot dogs (without buns), 1 cup of broccoli, half a cup of carrots, half a banana, and half a cup of vanilla ice cream.

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Day 3: Fast Day

Breakfast: 1 slice of cheddar cheese, 5 saltine crackers, and one small apple.

Lunch: 1 slice of toast and one hard-boiled egg.

Dinner: 1 cup of tuna, half a banana, and one cup of vanilla ice cream.

Snacks (optional): One hard-boiled egg or a handful of nuts.

The 4-Day Off Period

After completing the three days of the military diet, individuals are advised to resume regular eating patterns for the next four days. However, it is recommended to maintain healthy eating habits during this period to optimize results.

Participants can calculate their daily calorie needs and create meal plans accordingly, focusing on whole foods, lean protein, fruits, vegetables, and whole grains.

Is the 3-Day Military Diet Effective?

The 3-day military diet may result in rapid weight loss due to its low-calorie nature. However, it is essential to note that the majority of this weight loss is likely from water and muscle, rather than fat.

Sustainably losing fat requires a consistent caloric deficit combined with regular exercise.

While some people may find success with the 3-day military diet, it is primarily a short-term diet plan and not suitable for long-term weight management.

Additionally, the diet’s strict and limited food choices may make it challenging to adhere to for some individuals.

It is crucial to consult a healthcare professional or a registered dietitian before starting any restrictive diet, especially if you have underlying medical conditions or dietary restrictions.

Conclusion

The 3-day military diet is a calorie-restricted meal plan that claims to aid in rapid weight loss. While it may lead to temporary weight reduction, it is not a sustainable or balanced approach to long-term weight management.

Consistency in healthy eating and regular physical activity are key components of achieving and maintaining a healthy weight. As with any diet, it is essential to prioritize overall well-being and consult with a healthcare professional before initiating any drastic changes.