3-day military diet plan to lose weight

Filed in: Home Remedies.

Going on a military diet can be a quick way to lose weight in a short time if you do it in a healthy way!

What is the Military Diet?

The military diet is a challenge. calorie– Restriction diet that is used to achieve rapids. weightloss. This diet is divided into two phases within each week, 3 days of caloric restriction followed by 4 days of healthy eating. This diet has several different names, including the army diet and the navy diet. You will follow this dietary Pattern all the time you need until you achieve the desired weight loss. However, the use of this diet for more than a month is generally not recommended, since you will be operating in a calorie deficit almost half the time. [1]

There are very strict rules about what foods you can eat, but the key is total calorie intake.

In the 4 days of "recovery" of moderate calorie intake, you should still eat lean meats, vegetables, fruits, vegetablesY natural food If you want the diet to be effective. It is possible to use the military diet if you are a vegetarian, but there is an increased risk of nutrient deficiency, so a shorter period of time with the diet is recommended. Do not forget that this is a "shock" diet, so the weight loss will be a combination of fat mass, water and muscle mass. When this diet is stopped, it can be very easy to regain the weight.

How does the military diet work?

During the first three days of the week, you will restrict your calories to 800-1,100 per day, following a carefully controlled diet, which includes some processed foods. During the next four days, you can consume approximately 1,500 calories, but it should generally be a healthy meal and you should avoid most processed, refined, junk and fast foods. You can repeat this two phase pattern until you lose the weight you want. When it comes to drinks, you can take coffeeherbal tea, and water. There are claims that you can lose up to 10 pounds in a single week with this diet, although that extreme level of weight loss can be dangerous.

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Most experts, however, recommend that this type of crash diet can be Dangerous, and should not be followed for long. [2] Those who have pre-existing conditions or who are taking certain medications should consult their doctor before trying this diet.

3-day military diet plan

Day 1

Breakfast: A slice of toast with peanuts Butter; 1/2 grapefruit; a cup of coffee or you Lunch: A slice of toast; 1/2 cup of tuna; black coffee or tea Dinner: 3 ounces of meat; 1/2 banana; one Apple; 1 cup of green beans; 1 cup of vanilla frozen

Day 2

Breakfast: 1 slice of toast; one banana; 1 cooked egg Lunch: 1 egg; five crackers; 1 cup of house cheese Dinner: 2 hot dogs (without bread); 1/2 banana; 1 cup of broccoli; 1 cup of vanilla frozen

Day 3

Breakfast: 1 slice of cheddar cheese cheese; 1 apple; five crackers Lunch: 1 slice of toast; 1 boiled egg Dinner: 1 cup of tuna; 1/2 banana; 1 cup of vanilla ice cream

Day 4-7

Eat approximately 1,500 calories per day, trying to avoid too many unhealthy fats or processed foods.

Benefits of the Military Diet.

The potential benefits of the military diet include controlling hunger, losing weight and increasing metabolism, among others.


Since there is a decent amount of protein In this diet, you should be able to control the feeling of hunger, which will surely be a problem during the three days of caloric restriction. [3]


The reason why most people try this diet is to lose weight more quickly, since this diet creates such an extreme caloric deficit. While it is possible to lose 3 to 5 pounds per week. in this Diet, losing large amounts of weight very quickly can have disastrous side effects. [4]


When you deprive the body of calories, learn to store and use Energy more efficiently, but this is a short-term diet, and some of these metabolic The effects will not continue once the diet is over.

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Side effects

There are also some key problems with the military diet, which include the high level of processed foods and the dangers of nutrient deficiencies, among others.

Processed foods: By depriving your body of calories, you are also eating a quantity of processed foods, and those that are high in calories. sodium Y sugar; This is not usually included in a healthy diet plan. Hunger mode: When your body lacks the calories it needs works correctly, can enter starvation mode, characterized by that your body reduces the amount of calories consumed Burns, which means that weight loss slows down. [5] Long-term benefits: This diet is do not sustainable, which means that doing it for more than a month is dangerous and ineffective. [6] A good diet should be something that you can follow in a healthy way in the future.

Military diet plan for 3 days to lose weight, reference: https://www.organicfacts.net/3-day-military-diet-plan.html

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