The military diet or the 3 day military diet is a weight loss diet plan that claims it can help you lose up to 10 pounds in a week. The 3 day military diet, also known as the Army diet or Navy diet, is similar to many of the other 3-day fad diet or crash plans that have been introduced in the past. The 3 day military diet involves a 3-day meal plan followed by 4 days off. The weekly cycle can be repeated until the weight goals are reached.
Is the Military Diet Created or Endorsed by the Military?
Many proponents of the diet have put forth various claims such as it was designed by nutritionists in the U.S. military or it was used to help soldiers to get into shape faster. However, there is no evidence that the military diet has any origins from the U.S. military or is affiliated in any way with the military or governmental institution.
Why is the Military Diet Trending?
This online military diet offers a quick fix to weight loss and social media is pushing this trend forward with viral 3 day military diet before and after pictures. The results are often impressive but like many social media pictures the results and motives for posting questionable.
How Does the Military Diet Work?
The first 3 days involves a meal plan where you consume 1,000 to 1,400 calories per day. The next 4 days there is no meal plan but it is recommended to eat healthy food but still keep the calorie intake low. t
Is the Military Diet Bad for You?
Many nutritionist and doctors have expressed concerns with the military diet. Below are many of the concerns that have been expressed:
- Many nutritionists recommend not going below a 1,200 calorie intake
- It offers very little nutritional variety or quality of calories. For instance, hot dogs and vanilla ice cream are part of the plan
- Side effects might include hunger, irritability or difficult concentrating leading to a weakened immune system
- Proponents claim the diet will increase your metabolism but there is no scientific proof of this
- Exercise may be difficult due to low energy
- Fad diets like these often lead to rapid regaining of weight versus long term weight loss
3 Day Military Diet Plan
Day 1
Calories: 1,000 – 1,400
Breakfast
- Cup of coffee or tea (dark tea recommend)
- Slice of toast (wholegrain recommended)
- 2 tbspss of peanut butter
- ½ grapefruit
Lunch
- Slice of toast
- ½ cup of tuna
- Cup of coffee or tea (dark tea recommend)
Dinner
- 3-oz (85g) of any meat
- 1 cup of green beans
- 1 small apple
- ½ banana
- 1 cup vanilla ice cream (coconut milk ice cream or similar)
Day 2
Calories: 1,000 – 1,400
Breakfast
- ½ banana
- 1 hard-boiled egg
- Cup of coffee or dark tea
Lunch
- 1 hard-boiled egg
- 1 cup of cottage cheese
- 5 saltine crackers
- 1 cup of coffee or tea
Dinner
- 2 hot dogs (no bun)
- ½ banana
- ½ cup of carrots
- ½ cup of broccoli
- ½ cup of vanilla ice cream
Day 3
Calories: 1,000 – 1,400
Breakfast
- 1 slice of cheddar cheese
- 5 saltine crackers
- 1 small apple
- Cup of coffee or dark tea
Lunch
- Slice of toast
- 1 cooked egg
- Cup of coffee or tea
Dinner:
- 1 cup of tuna
- ½ banana
- 1 cup of vanilla ice cream
Days 4-7
Keep your calorie intake to below 1,500 calories while maintaining a health, well-balanced diet.
Repeat military diet plan if desired.