How would you like to lose 10 pounds in a week while eating hot dogs and ice cream?
Most of us would say “sign me in!”, Right?
This is what the 3-day military diet plan has been enticing people with.
The diet claims that it can help you drop as much as 10 pounds in less than a week.
If that’s not tempting enough, it also claims you can lose that much weight without exercise.
Needless to say, these claims have made the military diet wildly popular.
So what is this mysterious diet? How did it come about and is it all legit? Here’s all you need to know in a nutshell.
WHAT IS THE MILITARY DIET?
The military diet is a 3-day low-calorie weight loss meal plan that promises dieters to lose 10 pounds in a week.
The diet begins with a 3-day calorie-restrictive menu. It’s then followed by a 4-day off period where you can eat your way.
It’s a 7-day cycle that gets repeated until you reach your goal weight.
The military diet became famous for its supposed origin in the armed forces. But the fact of the matter is, it has no affiliations with any U.S. military institutions.
HOW DOES THE MILITARY DIET WORK?
The military diet is split into 2 phases: 3 days of dieting, followed by 4-days off.
During the first 3 days, you eat breakfast, lunch, and dinner per the low-calorie meal plan. You’ll be eating roughly 1,000 to 1,500 calories per day in total.
There are no snacks between meals, but you can substitute some items. You can refer to this substitution list.
The last 4 days are off days, where you can choose what to eat. But the diet encourages you to eat healthily and keep your calories low.
You can repeat this weekly diet schedule if desired.
So what exactly do you eat on the Military Diet Plan?
Here is the 3-Day Military Diet Meal Plan with its calorie count.
Breakfast: roughly 222 calories
- 1 slice of whole grain toast
- 2 tablespoons of peanut butter.
- 1/2 Grapefruit.
- 1 cup of coffee or tea.
Lunch: roughly 172 calories
- 1 slice of whole grain toast.
- 1/2 cup of Tuna.
- 1 cup of coffee or tea.
Dinner: roughly 463 calories
- 3-Oz (85g) serving of any meat
- 1 cup of green beans.
- 1 small apple.
- 1/2 banana.
- 1 cup Vanilla ice cream.
DAY 2: 973 TO 1,100 TOTAL CALORIES
Breakfast: roughly 206 calories
- 1 slice of whole grain toast.
- 1 hard-boiled egg.
- 1/2 banana.
Lunch: roughly 305 calories
- 1 hard-boiled egg.
- 1 cup of cottage cheese.
- 5 saltine crackers.
Dinner: roughly 462 Calories
- 2 hot dogs without a bun.
- 1/2 cup of carrots
- 1/2 cup of broccoli.
- 1/2 banana.
- 1/2 cup of vanilla ice cream.
DAY 3: 719 TO 1,000 TOTAL CALORIES
Breakfast: roughly 253 calories
- 1 slice of cheddar cheese.
- 5 saltine crackers.
- 1 small apple.
Lunch: roughly 153 calories
- 1 slice of toast.
- 1 hard-boiled egg.
Dinner: roughly 313 calories
- 1 cup of tuna.
- 1/2 banana.
- 1 cup of vanilla ice cream.
Hydration is important, so it’s essential you drink a lot of water. Coffee and tea are okay to drink black without sugar and milk. Any other sugary or calorie-added drinks are not allowed.
THE REMAINING 4 DAYS
The remaining 4 days are off days with far less dietary restrictions.
But it’s not to say you can be diet free.
The military diet encourages you to keep your calories under 1,500 a day by managing portions.
Other than that, you are free to eat from any food group and can have snacks if needed.
Once you complete your 4 off days, you can either repeat the 3-day meal plan or continue your off-day diet.
DOES THE MILITARY DIET WORK?
Yes, the military diet works.
Many cases show it can.
Anytime you reduce your calorie intake, you’ll lose weight. It does not matter which diet plan you are on. It could be intermittent fasting, Paleo or the ketogenic diet.
And the military diet is no exception.
HOW MUCH WEIGHT CAN YOU LOSE ON THE MILITARY DIET?
The proponents of the military diet claim you can lose weight 10 pounds or 4.5kg in a week.
But the “results” vary from person to person.
Here is what may influence your result.
Age, sex, and your current health conditions.
These personal factors can affect your weight loss just as much as your calorie intake. So don’t rely on others’ military diet results.
Be willing to consider your personal factors.