There are a lot of weight loss programs available to guide you to lose weight rapidly. One of such programs is “The military diet” which is also called “the 3-day diet”.
Advocates of the military diet plan claim that this method of eating can help you lose weight by following a simple set of meal plans.
The diet is said to help you lose up to 10 pounds in a week or 30 pounds in one month.
If you are looking for a quick fix for your weight, the military diet plan is best for you.
Can This Diet Do All Of This In a Week? Is It Safe?
These questions will be answered in this article, where we are going to tell you more about the diet, as well as the pros and cons you should know before trying this 7 days meal plan, and what you can eat.
What is “The 3-day Military Diet?”
It is a quick weight-loss program that includes 3 days of the very-low-calorie diet which is followed by 4 days of no restricted low-calorie plan.
This means that, in the first 3 days of the 7-day plan, you are to restrict your intake of calories followed by 4 days of regular eating.
In the first 3 days, you are recommended to account for your calorie intake, keep a food log, and reduce calories.
The military diet is not associated with any military. The origin of the diet is so far unknown, however, it was speculated that it was created by a marketing specialist.
What You Can Eat and How It Works?
The military diet plan consists of 2 phases, the first 3 days and the last four days.
In the first 3 days of the diet plan, you should avoid snacks and eat food that is recommended.
Some of the foods recommended include toast, hard-boiled egg, tea with honey, saltine crackers, apples, banana, fish, green beans, and vegetables.
These 3 days are referred to as ‘ON’ day and the intake of calories per day should be very low.
The next four days would be for taking a break from the restrictions in the first 3 days, your daily calorie intake can increase at this point, but don’t blow it over the roof. This phase is called ‘OFF’ day and what you should eat should include Yogurt, Parfait, salad with protein, shrimp, or pasta.
Your diet plan should not include Alcohol, milk, sugar, or cream in your coffee.
An example of a simple military diet includes pieces of meat or hot dogs, any fruit of your choice, and a piece of toast. It is also recommended to take a cup of tea or coffee for breakfast and lunch.
This food diet plan should include foods that can boost metabolism. After the 7th day, you can resume eating your normal diet or continue this cycle until your weight loss goal is achieved.
Pros and Cons of the Diet Plan
1. It helps to promote quick weight loss.
2. A structured eating plan is made easy to follow.
1. This diet is not scientifically proven
2. It contains processed foods with poor nutrients.
Phases of the Military Diet.
The First Phase: 3 Days Diet.
– one slice of bread
– 2 spoons of mashed avocado with a pinch of salt to serve as butter
-1 cup of tea or coffee.
(Do not add milk or sugar. But you can ad natural sweetness like honey.)
-1 serving spoon of rice
-1 serving spoon of vegetables/salad
-1 cup of fresh orange juice
-1 piece of meat
– 4 hand molds of swallow (Eba, fufu, starch or amala)
– 1 finger if boiler plantain
– 1 small bowl of paper soup
-1 slice of whole-grain toast
-3 to 4 fingers of banana.
-a cup of fresh orange or pineapple juice
-1 serving spoon of rice
-1 serving spoon of vegetables/salad
-1 fruit of your choice
– 2 balls of akara
– 1 serving spoon of pap. (Do not add sugar or milk. But you can add honey)
– 1 serving of beans and one slice of boiled yam
-1 slice of toast
-1 hard-boiled egg
-1 cup of grated or diced carrot
During this first phase, taking tea or coffee is recommended between meals since there are no snacks.
The Second Phase: 4 Day Diet.
The second and last phase of the military diet is not as restricted as the previous phase. However, it is still important to keep your calorie intake at a low level. You are also free to eat whatever you want but pay attention to the portion of food and also eat healthy foods like vegetables, milk, and whole grains.
Food Addiction and Substitution
In the military diet plan, you can choose to substitute food due to your dietary restrictions, allergies, and preferences. For example, you can substitute peanut butter with almond butter if you prefer it or you are allergic to it. Note that, whatever you are substituting in your diet must have the same number of calories as the one you are taking out.
Calorie counting is necessary to conduct substitution in your menu. The plan also offers vegetarians a chance to make their vegan version of the military diet. For example, you can exchange meat with cheese, almonds, or avocado.
Characteristics Of The Military Diet
– The significant disadvantage of this diet is that it lacks variety and calories during the dieting period. Most people will not consume a substantial amount of fibre, healthy fat, vitamin, and other nutrients due to restrictions. Lack of this nutrition can put one at risk of deficiencies when practising this diet for weeks or months.
– The military diet plan promotes weight loss.
– It does not promote healthy lifestyle changes.
– People who carry out this diet plan are likely to regain weight after completing this diet plan unless they have another way to maintain weight loss.
Scientific Support To Claims Of The Military Diet.
– The military diet helps you to lose weight, by eating certain foods and thus boosts your metabolism to burn fat.
– There is little or no science to support this claim.
– It is proven that coffee and green tea contain compounds that minimally affect metabolism.
– Also, food that contains a high amount of protein may help increase the metabolic rate. This increase provides the body with the energy needed to digest and convert the nutrients in food into a usable form.
– The food you eat may have little or no effect on your metabolism but will not produce a change in weight unless it is combined with a healthy lifestyle.
What To Drink During This Diet Plan
It is advisable to drink plenty of water to encourage hydration. You can also take in black coffee or tea but do not add milk, cream, or sugar. Artificial sweeteners are not allowed in the military diet plan.
Does The Military Diet Plan Work?
The answer to this is a YES and NO. The result of this meal plan is a rapid but short-term weight loss for most people.
The reason is that the diet lowers your calorie intake by limiting the amount of food you eat.
Eating less food during the day results in a calorie deficit. A calorie deficit occurs when you eat fewer calories than you burn for energy, thereby allowing the body to turn into other fuel sources in the body such as body fats. It is the main cause of weight loss on most diets. Reducing the amount of food you eat can help you lose weight and burn fat.
So if you lose weight rapidly or slowly, you tend to regain your weight back if you stop dieting.
Some researchers support the use of calorie restriction diets for weight loss. The military diet is a low-calorie meal plan therefore it will also cause weight loss by creating a calorie deficit. To maintain this weight loss, you need to combine calorie restriction, regular exercise, and healthy lifestyle changes, to achieve it.
How Much Weight Do You Lose On The Military Diet Plan?
According to people who have carried out this diet plan, you can lose up to 10 pounds (4.5kg) per week by simply following the calorie-restricted menu.
Though there are not researches to support these claims weight loss results would vary from individual to individual. Weight loss depends on many factors.
-Extent of calorie deficit
Therefore in weight loss, it is important to consider these factors to set realistic and achievable weight loss goals that will be attainable.
The military diet plan is considered a short-term low-calorie meal plan and not a long-term diet plan.
Temporarily following the diet is safe for most healthy and well-nourished adults but not a good idea for sustainable success. The point is, the military diet is not for people who are interested in long-term weight management.
Ensure to focus on healthy eating habits like reducing the intake of processed foods. Ensure you consume more of fruits, veggies, and real foods. Also exercise and get enough sleep.