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Here’s the first thing you need to know about military rule: Despite the name, it has nothing to do with the military. According to the Military Diet website, “It’s called military diet because it takes discipline and endurance to get results, just like in the military.” You can also see military regimes called military diet, marine diet, 3 day diet, or 3 day military diet.
The military diet is a low-calorie diet for three days and four days off. For three days, you follow a strict meal plan that includes foods known as fat burners and claims to combine the foods in a way that boosts metabolism. For four days you can eat whatever you want. You are encouraged to keep your calories under 1500 on these days to maintain your progress. You repeat the cycle until you reach your target weight.
How does the military regime work?
You are on a structured diet that provides 1,100 to 1,400 calories per day for three days (men may have 100 more calories). It includes proteins, fats, dairy products, eggs, grains, fruits, vegetables, vanilla ice cream, water and coffee. You can choose military diet substitutions if you have dietary restrictions or prefer vegetarian or vegan options.
The military diet claims to show you how to lose weight fast. Proponents say you can lose 10 pounds in three days, and it’s one of the best diets for losing weight fast that doesn’t require weight loss pills or supplements.
What Does Research Say About Military Diet?
“There is a dearth of research regarding the military diet, so its safety and effectiveness are not known,” said Jen Bruning, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, TODAY.
Weight loss with the military diet might not last. “The weight loss would likely be due to severe calorie restriction and water loss, and is very likely to be recovered once the diet is discontinued,” Bruning said.
Is Military Diet Right For You?
Dietitians who spoke TODAY do not recommend it. “If you want to go on this diet, don’t. This is the fastest summary I can give you, ”said Bonnie Taub-Dix, registered dietitian and author of“ Read It Before You Eat It: Take You From Label To Label ”. “He says you can lose up to 10 pounds in a week. When would that be the right thing to do? It’s a sure sign to stay away.
Bruning agrees: “Due to its severe calorie restriction, lack of research, and lack of nutritional adequacy, I cannot recommend the military diet.”
It has its fans, however, with 78,000 people liking the Three Day, Military Diet Facebook page and 50,000 Instagram posts tagged # military diet.
You might be interested in this if you want to lose weight fast and love a diet. If you don’t like the restrictions, you might find it difficult to follow them.
If you try it, you’ll want to make sure you’re getting the nutrients you need on the “off” days. “Restricted-day meal plans don’t contain enough calories to provide all of the essential nutrients for the vast majority of people,” Bruning said.
What do you eat with the military diet?
For the 3-day military diet menu, you follow these meal plans for weight loss:
DAY 1 (1400 calories)
Breakfast
- 1/2 grapefruit
- 1 slice of toast (preferably whole wheat)
- 2 tablespoons of peanut butter
- 1 cup of caffeinated coffee or tea
Lunch
- 1/2 cup tuna
- 1 slice of bread or toast (preferably whole wheat)
- 1 cup of caffeinated coffee or tea
Having dinner
- 3 ounces of any type of meat
- 1 cup of green beans
- 1/2 banana
- 1 small apple
- 1 cup of vanilla ice cream
DAY 2 (1200 calories)
Breakfast
- 1 egg
- 1 slice of toast (preferably whole wheat)
- 1/2 banana
Lunch
- 1 cup of cottage cheese
- 1 hard-boiled egg
- 5 salted crackers
Having dinner
- 2 hot dogs (no bread)
- 1 cup of broccoli
- 1/2 cup carrots
- 1/2 banana
- 1/2 cup of vanilla ice cream
DAY 3 (1100 calories)
Breakfast
- 5 salted crackers
- 1 slice of cheddar cheese
- 1 small apple
Lunch
- 1 hard-boiled egg (or cooked to your liking)
- 1 slice of toast (preferably whole wheat)
Having dinner
- 1 cup of tuna
- 1/2 banana
- 1 cup of vanilla ice cream
For the next four days, you can eat whatever you like, ideally keeping less than 1,500 calories per day. You repeat the three-day and four-day cycle until you reach your target weight.
While this program may sound appealing, it might have some drawbacks. “It discourages good eating habits throughout life from dieting for three days and eating whatever you want for four days,” Taub-Dix said.
Is the military diet effective in the long run?
No, this is not a long term diet. The results of the military diet are intended as a way to lose weight quickly.
Talk to your doctor before starting the military diet or any other diet – your doctor can recommend the best diet plan for you, based on your health needs.
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