The 3-Day Military Diet Plan For Quick Weight Loss

The name of the diet suggests that it was developed for the military, but it is not associated with any branch of the military. Because of the discipline required to follow it, it is known as the 3-day military diet.

The diet may appeal to people who need to lose a few pounds quickly and do not want to count calories or prepare meals.

What Is The Military Diet?

The Military Diet is a very low-calorie diet that is designed to help you lose a lot of weight quickly. “The three-day military diet” claims to help you lose 10 pounds (lbs) in one week.

When you hear the word “military,” you might imagine a strict regimen that requires both mental and physical strength, but this diet does not require boot camp. Surprisingly, there is no exercise requirement. Proponents do, however, suggest daily walks.

Keto diet plan

Rather than calories burned, the Military Diet emphasises significant calorie deficits by reducing the amount and types of food consumed. For the first three days of the plan, the Military Diet website suggests consuming between 1,100 and 1,400 calories per day.

How Does The Military Diet Work?

The Military Diet is a short-term, strict plan that requires you to drastically reduce your caloric intake. The restrictions are implemented over three days, followed by four days off from the diet.

Some users follow the Military Diet on an occasional basis, while others may follow it three days on and four days off for a month at a time.

This diet is also low in fat and relies solely on a lack of calories to assist people in losing weight quickly. You are still encouraged to eat a low-calorie diet of 1,500 calories or less during your four days off.

What Can You Eat on a 3-Day Military Diet?

The 3-Day Military Diet is a popular way to lose weight quickly!

According to experts, the popular diet can help you lose weight quickly, but keeping it off may be more difficult.

A 3-Day Military Diet Sample Meal Plan

Day 1

Healthy egg recipes

Breakfast (297 calories):

  • 1/2 Grapefruit,
  • 1 Slice of Wholegrain Toast
  • 2 Tablespoons of Nut Butter
  • 1 cup of caffeinated Coffee or Tea

Lunch (157 calories):

  • 1/2 Cup of Tuna fish or Cottage Cheese
  • 1 Slice of Toast
  • 1 cup of caffeinated Coffee or Tea or green tea

Dinner (767 calories):

  • 3 ounces of Portobello Mushrooms or Beans or Chicken or Tofu
  • 1 cup of green vegetables
  • 1/2 banana
  • 1 small apple,
  • 1 cup of vanilla ice cream or Frozen Yogurt

Day 2

Chicken breast

Breakfast (182 calories):

  • 1 hard-boiled egg or 1/4 cup of nuts or Bacon (2 Slices)
  • 1 slice of toast
  • 1/2 banana

Lunch (297 calories):

  • 1 cup of cottage cheese or Plain Greek Yogurt
  • 1 hard-boiled egg or 1 chicken wing or 1/4 cup of nuts or 1/2 cup of baked beans
  • 5 saltine crackers or rice cakes

Dinner (660 calories):

  • 2 hot dogs (without bun) or beans or Portobello mushrooms or plain tofu
  • 1 cup of broccoli or cauliflower
  • 1/2 cup of carrots,
  • 1/2 banana,
  • 1/2 cup of vanilla ice cream or fruit yoghurt

Day 3

Banana for weight loss

Breakfast (369 calories):

  • 5 saltine crackers or Rice Cakes
  • 1 slice of cheddar cheese or 1 cup Unsweetened Soy Milk
  • 1 small apple or Peach or pear

Lunch (132 calories):

  • 1 hard-boiled egg or 1 chicken wing or 1/4 cup of nuts or Bacon (2 Slices)
  • 1 slice of whole grain toast or rice cake

Dinner (342 calories):

  • 1 cup of tuna or 1/2 cup cooked chickpeas
  • 1/2 banana
  • 1 cup of vanilla ice cream

Eat Banana For Weight Loss

To achieve the best results, strict adherence to the diet is advised. You cannot have snacks; instead, you may “borrow” a portion of food from one of your meals during snack time, but you must eat less at that meal.

Is the military diet safe?

When the going gets tough, the Military Diet requires perseverance. There are numerous risks associated with such restrictive diets, including regaining all of your lost weight — and then some — once you’ve completed the programme. Fad diets, such as the Military Diet, may cause you to gain even more weight than you lost.

What’s the bottom line?

Consider meeting with a certified nutritionist or making small changes to your daily food habits if you want to lose weight and improve your overall health. It may take some effort at first, but you’re more likely to achieve long-term results if you prioritise regular exercise.

If weight loss is your goal, keep in mind that losing weight isn’t always synonymous with being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors all have a significant impact on your overall health. The best diet is one that is well-balanced and fits your lifestyle.


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