3-Day Military Diet For Rapid Weight Loss

The Military Diet promises to help you lose 10 pounds in 3 days. This diet plan works by limiting your calorie consumption and boosting your metabolism. Also, the foods allowed in this diet help improve insulin sensitivity. As a result, your blood sugar levels get back to normal, and the diet also prevents fat gain. However, in 3 days, what you will lose is water weight and not that of fat. After the 3-day Military Diet, you must regularly consume a balanced diet and exercise.

At A Glance: 3-Day Military Diet

• Principle: A low-carb meal plan with less than 1000 calories per day for three days.
• Purpose: To lose 10 pounds in 3 days.
• Who It Is For: Anyone who wants rapid weight loss.
• Duration: Short-term
• Who Should Avoid: Pregnant people, nursing mothers, and older adults.
• Cons: May cause tiredness and low energy.

Note: This is not a long-term diet plan. Also, it is not suitable for pregnant and nursing mothers and older adults. With that in mind, here’s everything you need to know about the 3-day Military Diet. Scroll down!

3-Day Military Diet To Lose Weight

1. The 3-Day Military Diet Plan (Day 1 – Day 3)
2. Post-Diet Days (Day 4 – Day 7)
3. Review: Is Military Diet Safe And Sustainable?
4. Diet Chart
5. The Best Part Of The Military Diet
6. Benefits
7. Side Effects
8. Dos & Don’ts
9. Results
10. Best Tips

1. The 3 – Day Military Diet Plan

The 3-day diet plan includes foods that are nutritious, filling, and low in calories. In this low-carbohydrate meal plan, you will be allowed to consume not more than 1000 calories per day, for three days. Here is the fat burning diet plan that will guide you on what to eat, how many calories to consume, and what recipes you can try with the allowed ingredients.

Fun Fact

Contrary to popular belief, the Military Diet is not actually associated with the military. It is called so because you need extreme discipline and consistency to follow this diet

Day 1 – Monday

As you start the diet, Day 1 is probably the hardest. If you’re someone who is used to eating as per your desire and cravings, the diet can seem restrictive. Besides, depending on how many calories you’re used to consuming, you may feel hungry even after eating a meal.

What You Need

• 1/2 grapefruit – 10 calories
• 1 tablespoon honey – 64 calories
• 1/2 lime – 5 calories
• 2 slices of whole-grain bread – 120 calories
• 1 tbsp peanut butter – 94 calories
• Coffee or tea – 10 calories
• 1/2 cup tuna – 100 calories
• 1/2 cup spinach – 3 calories
• 1 multigrain biscuit – 66 calories
• 100 gms chicken or fish – 160 calories
• 1/2 cup green beans – 31 calories
• 1/2 banana – 53 calories
• An apple – 77calories
• Vanilla ice cream – 70 calories

Day 1 Diet Chart

Why This Works

On the first day of the diet, you will consume a maximum of 1100 calories. This puts your body in a calorie deficit. This particular combination of foods is also supposed to help in boosting metabolism.

Other Foods To Eat

Fruits –

Muskmelon, watermelon, guava, orange, apple, kiwi, and tangerine.
Veggies – Celery, leek, bok choy, cabbage, eggplant, asparagus, green beans, spinach, broccoli, kale, carrot, beetroot, radish, spring onion, peas, and tomato.
Protein – Fish, chicken breast, lean ground turkey, ground lean beef, kidney beans, black-eyed peas, chickpeas, soy, tofu, and lentils.
Dairy – Low-fat milk, low-fat yogurt, eggs, sour cream, and buttermilk.
Fats & Oils – Olive oil, hemp seed oil, flaxseed oil, and rice bran oil.
Beverages – Fresh fruit and vegetable juices, coconut water, buttermilk, and detox drinks.
Condiments – Salsa, guacamole, mustard sauce, hot sauce, hummus, and pesto.
Herbs & Spices – Mint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seeds, fenugreek seeds, turmeric powder, black onion seeds, and allspice.

Foods To Avoid

Fruits –

Mango and jackfruit
Dairy – Full-fat milk, full-fat yogurt, and full-fat cream
Fats & Oils – Vegetable oil, butter, margarine, and mayonnaise
Beverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol
Condiments – Tomato ketchup, barbecue sauce, sweet chili sauce, chili sauce, ranch dressing, and mayonnaise.

If you are allergic or do not like to eat any of the foods listed in the diet chart, here is a substitute list for you.

Food Substitutes

Honey –

Organic maple syrup
Lime juice – Apple cider vinegar
Grapefruit – Orange or tangerine
Multigrain bread – whole wheat bread or white bread. Bread free from gluten can be made with millets, corn, or amaranth.
Peanut butter – Sunflower seed butter
Black coffee/tea – Green tea or ginger tea
Almonds – Walnut or pecan nut
Cucumber – carrot
Tuna – Salmon or chicken breast
Spinach- Collard greens
Multigrain biscuit – Saltine crackers
Steamed chicken or fish – Lentil/ chicken clear soup
Blanched green beans – Blanched asparagus
Apple – Pear
Banana – Passionfruit
Vanilla ice cream – Fruits with sour cream

Useful Tip

Use an oil spray to consume less oil.

Diet and exercise go hand in hand when it comes to losing weight (1), (2), (3). Here is a list of activities to be followed on Day 1.

Exercises

• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
• Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Intermittent running – 20 minutes
• Situps- 1 set of 10 reps
• Scissor legs – 2 sets of 10 reps
• Jumping Jacks – 2 sets of 20 reps
• Crunches – 2 sets of 10 reps
• Full squat – 1 set of 10 reps
• Forward Lunge – 1 set of 10 reps
• Stretch
• Here is a low-calorie delicious recipe that I recommend for you on Day 1.

Suggested Recipe For Day 1

Shredded Pepper Chicken

What You Need

• 100 grams chicken breast
• Lemon juice
• 1/2 teaspoon oregano
• 1/4 teaspoon chili flakes
• 1/4 teaspoon pepper
• Salt

How To Cook

1. Pour three inches of water into a pot and put in the chicken breast. Let it cook until the chicken becomes soft.
2. Take out the chicken breast and shred it.
3. Transfer the shredded chicken to a bowl.
4. Add a pinch each of pepper and salt, oregano, chili flakes, and lemon juice.
5. Toss the meat around to mix the spices.

How You Will Feel By The End Of Day 1

If you are new to working out, you may experience muscle fatigue and pain. Nothing to worry about as this pain will subside once you work out regularly. You will sleep great today, which is required for you to start your Military diet on the 2nd day.

Day 2 – Tuesday

The pattern on Day 2 is similar to that of Day 1. If you found Day 1 to be easier than you expected, then Day 2 will be another cakewalk.

What You Need

• 1 egg – 78 calories
• 1 tsp apple cider vinegar – 0 calories
• 1 slice of whole grain bread – 53 calories
• 1/2 banana – 53 calories
• 1 cup carrot juice – 163 calories
• 1/2 cup cottage cheese – 164 calories
• 3 oz tips of sauteed asparagus – 27 calories
• 5 saltine crackers – 63 calories
• 2 almonds – 14 calories
• 1 multigrain biscuit – 66 calories
• 2 hot dogs – 300 calories
• 1 cup broccoli – 15 calories
• 1/2 cup carrots – 25 calories
• 1 small cup vanilla ice cream – 70 calories

Day 2 Diet Chart

Why This Works

Eggs and cottage cheese are high in protein, bananas are rich in potassium, and broccoli and carrots have fiber.

Other Foods To Eat

Fruits –

Orange, apple, musk melon, guava, watermelon, kiwi, and tangerine.
Veggies – Bottle gourd, bitter gourd, bell pepper, celery, cauliflower, leek, bok choy, cabbage, eggplant, asparagus, green beans, spinach, broccoli, kale, carrot, beetroot, radish, spring onion, peas, and tomato.
Protein – Chicken breast, fish, lean ground turkey, ground lean beef, tofu, kidney beans, black-eyed peas, chickpeas, soy chunks, and lentils.
Dairy – Low-fat milk, low-fat yogurt, eggs, sour cream, and buttermilk.
Fats & Oils – Olive oil, hemp seed oil, flaxseed oil, and rice bran oil.
Beverages – Fresh fruit and vegetable juices, coconut water, buttermilk, and detox drinks.
Condiments – Salsa, guacamole, mustard sauce, hot sauce, hummus, and pesto.
Herbs & Spices – Mint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seed, fenugreek seeds, turmeric powder, black onion seeds, and allspice.

Foods To Avoid

Fruits –

Mango and jackfruit
Dairy – Full-fat milk, full-fat yogurt, and full-fat cream
Fats & Oils – Vegetable oil, butter, margarine, and mayonnaise
Beverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol
Condiments – Tomato ketchup, barbecue sauce, sweet chili sauce, chili sauce, ranch, and mayonnaise.

You can use the foods listed below instead of those in the Day 2 diet chart.

Food Substitutes

Apple cider vinegar –

Lime or lemon
Egg- Boiled chicken
Multigrain bread- Whole wheat bread or millet/ corn bread (if you are gluten sensitive)
Banana- Avocado/papaya
Carrot – Celery or parsnip
Almond – Walnut or pecan nuts
Cottage cheese – Ricotta cheese
Asparagus – Green beans
Boiled egg – Baked fish
Saltine crackers – Gluten-free crackers, rice cakes, and oats crackers
Green tea/ black coffee – Herbal tea
Multigrain biscuit – Roasted lentils or popcorn
Hot dog – Soy, lentils, mushrooms, and beans
Broccoli – Cauliflower
Carrot – Asparagus or celery
Banana- Avocado
Ice cream- Fat-free frozen yogurt

Useful Tip

Blanch or grill your veggies to make it taste different.

You must exercise on Day 2 as well. Unless you help the stored fat to get used up as energy, you will not lose weight. Therefore, put on your training shoes and do the following exercises.

Exercises

• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
• Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Rope jumping – 2 sets of 40 reps
• Pushups – 2 sets of 5 reps
• Situps – 2 sets of 5 reps
• Mountain climbers – 2 sets of 10 reps
• Jumping squat – 2 sets of 10 reps
• Leg up – 1 set of 10 reps
• Scissor kicks – 1 set of 10 reps
• Tricep dips – 2 sets of 5 reps
• Crunches – 2 sets of 10 reps
• Forward plank – 2 sets of 15-second plank
• Stretch

I always prefer home-cooked food even if it is a hot dog! Here is how to prepare a homemade hot dog.

Suggested Recipe For Day 2

Diced Hot Dogs With Veggies

What You Need

• 2 lean meat hot dogs
• 1 cup broccoli florets
• 1/2 cup baby carrots
• 1/2 teaspoon dried thyme
• 2 tablespoon lemon juice
• 1/2 teaspoon salt

How To Cook

1. Pour 2 inches of water into a soup pot and let it come to a boil.
2. Add the hot dogs, broccoli florets, and baby carrots.
3. Take out the veggies after two minutes, and take out the hot dogs after six minutes.
4. Dice the hot dogs and veggies and toss them in a bowl.
5. Add salt, lemon juice, and dried thyme. Mix well.

How Will You Feel After Day 2

After completing Day 2 of the Military diet, you will feel lighter. This will motivate you even more, and you will look forward to Day 3.

Day 3 – Wednesday

Day 3 is the final day of the diet restrictions. On this day you will consume about 1000 calories.

What You Need

• 5 saltine crackers – 60 calories
• 1 slice of cheddar cheese – 110 calories
• 1 small apple – 75 calories
• 1 boiled egg – 78 calories
• 1 slice of multigrain bread – 75 calories
• 1 cup chicken clear soup – 216
• 1 multigrain biscuit – 66 calories
• 1/2 cup tuna – 190 calories
• 1/2 banana – 53 calories
• 1 cup blanched spinach – 7 calories
• 1 small bowl of ice cream – 70 calories
• Fenugreek seed soaked water – 0 calories

Day 3 Diet Chart

Why This Works

Once again, the diet allows you to eat enough food to keep away from junk and binge eating while still keeping you in the calorie-burning zone.

Other Foods To Eat

Fruits –

Passion fruit, pomegranate, banana, apple, orange, musk melon, guava, watermelon, kiwi, and tangerine.
Veggies – Celery, broccoli, cauliflower, bottle gourd, bitter gourd, bell pepper, leek, bok choy, cabbage, eggplant, asparagus, green beans, spinach, swiss chard, kale, carrot, beetroot, radish, spring onion, peas, and tomato.
Protein – Chicken breast, fish, lean ground turkey, ground lean beef, tofu, kidney beans, black-eyed peas, mung beans, chickpeas, soy chunks, and lentils.
Dairy – Low-fat milk, low-fat yogurt, fat-free frozen yogurt, eggs, sour cream, and buttermilk.
Fats & Oils – Olive oil, hemp seed oil, flaxseed oil, and rice bran oil.
Beverages – Fresh fruit and vegetable juices, coconut water, buttermilk, and detox drinks.
Condiments – Salsa, guacamole, mustard sauce, hot sauce, hummus, and pesto.
Herbs & Spices – Mint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seeds, fenugreek seeds, turmeric powder, black onion seeds, and allspice.

Foods To Avoid

Fruits –

Mango and jackfruit
Dairy – Full-fat milk, full-fat yogurt, and full-fat cream
Fats & Oils – Vegetable oil, butter, margarine, and mayonnaise
Beverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol
Condiments – Tomato ketchup, barbecue sauce, sweet chili sauce, chili sauce, ranch dressing, and and mayonnaise.

If you want to substitute food(s) listed in the diet chart, see the next section.

Food Substitutes

Fenugreek seeds –

Fennel seeds
Cheddar cheese- Greek yogurt and ricotta cheese
Saltine cracker- Gluten-free crackers, rice cakes, and oats crackers
Apple – Pomegranate
Walnut – Almonds
Pistachios – Pecan nuts
Low-fat milk – buttermilk or fat-free yogurt
Egg – Boiled lentils
Multigrain bread – Cornbread or white bread (if you are gluten sensitive)
Chicken clear soup- Kidney bean chilli or mushroom clear soup
Green tea/ black coffee – Fresh fruit juice
Multigrain biscuit – Saltine crackers
Grilled tuna – Blanched chicken breast or boiled egg or grilled mushroom
Blanched spinach- Swiss chard
Banana – Avocado or papaya
Vanilla ice cream – Fat-free Greek yogurt

Useful Tip

Soak 2 teaspoons fenugreek seeds overnight in a cup of water. Drink it as soon as you wake up in the morning.

Day 3 will be no different from Day 1 or 2 when it comes to exercising. You have to burn the calories to lose weight. Here are the recommended exercises for Day 3.

Exercises

• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
• Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
• Running/brisk walking – 15-20 minutes
• Jumping Jacks – 2 sets of 20 reps
• Full squat – 2 sets of 10 reps
• Forward Lunges – 1 set of 10 reps
• Jumping Lunges – 1 set of 10 reps
• Tricep dip – 1 set of 10 reps
• Situps – 2 sets of 10 reps
• Scissor kicks – 2 sets of 10 reps
• Crunches – 2 sets of 20 reps
• Stretch

Here is a simple recipe made amazing by adding exotic herbs. Take a look.

Suggested Recipe For Day 3

Spicy Boiled Egg & Toast

What You Need

• 1 boiled egg
• 1 wheat bread or flour bread (if you are gluten sensitive)
• 1/4 teaspoon oregano
• A pinch of black pepper powder
• A pinch of salt

How To Prepare

1. Cut the boiled egg into slices. You can also grate the boiled egg.
2. Add black pepper, salt, and oregano. Toss well.
3. Spread on the slice of toast.
4. Enjoy the spicy boiled egg with toast for lunch.

How Will You Feel By The End Of Day 3

You will be surprised to see how much weight you have lost in these 3 days. All you have to do now is to maintain your new weight. Here is how you can do that.

2. Post-Diet Days (Day 4 – Day 7)

From Day 4-Day 7, you will consume a nutritionally balanced diet, which should not exceed the limit of 1500 calories per day. On these four days, your body will be able to rest and recover from the 3-day low-calorie diet. However, this is also the time you will tend to overeat. To prevent overeating, maintain a calorie journal to record how many calories the food items contain, and how many calories you’ve consumed in a day. Eat soup, blanched veggies, baked fish or chicken, fruits or fresh fruit juices. Snack on one or two digestive biscuits, have your coffee or tea without sugar, exercise, and get good sleep to prevent weight gain (4), (5), (6), (7).

It is best that you start the diet plan on Monday so that you can be a little liberal on the weekend. Do not continue to be on a very low-calorie diet beyond three days. If you want to go on the 3-day military diet again, start again on the next Monday.

3. Review: Is Military Diet Safe And Sustainable?

When starting on a diet plan, the first and most common question that comes to one’s head is if that particular diet plan is safe and sustainable. The 3-Day Military Diet Plan has worked for many women around the world. It is safe because you will eat a lot of fresh veggies, fruits, complex carbs, and lean proteins and the duration is just 3 days. The diet also does not require you to rely solely on liquids or any expensive meal replacement shakes. This diet, however, does not result in sustainable weightloss because of the rigid calorie restriction. If you are aiming at a healthy weight loss that your body sustains, you need a nutritionally balanced diet every day to work effectively. If you go back to your previous eating habits or do not exercise, you will gain the water weight back and will not be able to burn fat at all.

Will Tennyson, a YouTuber, attempted the Military Diet. He shared the challenges of adhering to this strict diet with limited calories and unconventional food combinations. He expressed his struggles with hunger, low energy levels, and mood swings, making it clear that the diet was taking a toll on his physical and mental well-being. He rounds up the three days, saying, “I feel like the suffering equaled out to the results, which is a good sign. I wasn’t expecting a lot, but I still never do that again…. There’s a big difference between losing weight and losing fat. How I felt during these three days, you should never feel like that on a diet…. A diet should be sustainable but you should also be able to enjoy it (i).”

4. The 3 – Day Military Diet Chart

Wondering what could be the 3-day military diet menu? Here’s all you need to know.

Click here to view an enlarged version of this infographic

5. The Best Part Of The Military Diet

• The military diet is not difficult to incorporate into your fitness routine.

• The foods recommended are all common and can be found in most households. Hence, it is easy to follow.

• This diet lets you eat three meals a day on all three days, and you can see why people love this diet so much.

• In stark contrast to other diets, you don’t have to adopt a radical all-liquid diet or survive on foods that you hate. The diet includes even hot dogs and ice cream, and at no point during the diet will you crave other foods.

• For people who struggle with long and rigorous diets, the military diet lasts for a total of three days. After three days, you can return to your regular eating pattern and daily exercise routine. Even if you are someone who struggles to stick to diet, three days shouldn’t be a problem. However, the diet requires self-control and commitment.

Since the diet tells you exactly what you need to eat, you don’t have to worry about constantly counting calories. That’s a big relief as you can only stick to the meal plan and still be in calorie-deficit while working towards your weight loss goals.

6. Benefits Of The 3-Day Military Diet

The 3-Day military diet plan has certain advantages. They are:

• The first and most obvious benefit is the rapid weight loss. You stand to lose anywhere between 8 to 10 pounds over the course of a week

• The military diet increases your metabolic rate. This means, over the week, your body will consume more calories even when at rest, which will allow for faster fat loss.

• It can have a detox-like effect on the body. As the diet prescribes eating whole foods most of the time, and you have to follow the diet strictly, it will cleanse your system.

• • It sure yields results but is it without side effects? Find out in the next section.

7. Military Diet Side Effects

There are no side effects of this diet. As there is no extreme dieting or radical changes in food habits, and because of the short span of diet—of just three days, there are no serious side effects of the three-day military diet.

Though the military diet is adequate, few errors on your part may hinder your weight loss. The next section tells you exactly what you should do and what not to do to get the best out of the military diet plan.

8. Dos And Don’ts Of The Military Diet

If you still don’t believe that military diet can work, take a look at this video to see the results yourself.

9. 3-Day Military Diet Result

This YouTube blogger took the 3-day military diet challenge and lost 7 pounds in just 3 days! Check out her video to see how she achieved more than her weight loss goals.

Lose weight with this 3-day military diet. Click on this easy-to-follow video to learn how to quickly shed those stubborn pounds and get in shape.

10. Best Tips

Before we get to the tips, let us first understand why we tend to overeat.

Why Do We Overeat?

Many reasons trigger our hunger, and these reasons vary from person to person. The most common reasons to overeat these days are stress and depression (8). This type of eating is also known as emotional eating. The lack of a feeling of accomplishment or achievement suppresses the “feel good” hormones. Therefore, by eating a lot more than what the body needs, people get a sense of satisfaction.

Overeating can also be due to insulin resistance or less production of insulin. The body needs the energy to function, and this energy comes from the breakdown of nutrients into sugar. Insulin is required for sugar absorption. When less insulin is produced, or if the body is resistant to insulin, sugar is not absorbed. This raises blood sugar levels. However, since the body lacks nutrition, the person feels hungry and continues to munch on food, raising the blood sugar levels further. This finally leads to diabetes.

Here are a few handpicked tips and secrets to help you through this 3-day ordeal of dieting to lose weight.

Do You Eat Protein Bars?

The much-hyped protein bars are trendy among people following a high-protein diet. However, these bars contain corn syrup, sugar, trans fats, artificial color and flavor, and processed soy protein. Big red flag! These ingredients are used to mask the unpalatable taste of the fiber, vitamins, and minerals, and do more harm than good. Therefore, think before you snack on a protein bar. Drink sports drinks that are fortified with carbs and protein before, during, and after workout sessions. This will prevent you from feeling extremely hungry and weak after working out and curb the need to snack on a protein bar. Also, snack on a bowl of carrot, cucumber, fruits, fresh fruit juices, yogurt, etc. to keep your weight under check. However, if you still want to snack on a protein bar, make sure to check the ingredients and their quantities before buying the bar. The lesser the number of ingredients, the better.

Does The 3-Day Military Diet Work? What Samantha Blanton, RDN, Says

Samantha Blanton

, RDN, says, “Overall, I do not see the military diet being a sustainable form of weight loss. It promotes weight loss in the form of lost water weight, which once you have completed the diet, you will regain. The military diet also promotes losing up to 10 pounds in 1 week, which through research, we know is not a sustainable amount of weight to lose in a short amount of time.”

She adds, “For sustainable weight loss that includes fat loss, a safe amount of weight to lose per week is 1–2 pounds. While it may not be as desirable, a slower weight loss rate means the weight will stay off longer. This is most likely because you have found a lifestyle and eating habits that you are able to stick to, not just for a short period of time.”

Quick Tip

Make your own version of a healthy protein bar with rolled oats, protein powder, ground flaxseed, nut butter, bananas, and other add-ons like dried fruits and berries, dates, coconut flakes, or cacao nibs.

Infographic: Top 5 Benefits Of The Military Diet Plan

Although the military diet has nothing to do with the military, it does require extreme discipline and self-control for three days to accomplish noticeable weight loss. In fact, you may even gain more weight after the diet than was lost during the course if you are not careful. However, the many advantages of following this routine are worth giving it a shot. Check out the benefits of the 3-day military diet plan in the infographic below.

Illustration: StyleCraze Design Team

Expert’s Answers for Reader’s Questions

Can I snack while on this diet?

Unfortunately, no. The 3-day military diet is planned in a way to help you lose weight. If you snack, you will not get the desired results.

Can I drink wine while on the 3-day military diet?

No. You should avoid consuming alcoholic beverages. Alcohol is broken down into sugar and stored as fat if you don’t burn the calories.

What cooking method will benefit you the most?

The best ways of cooking are boiling, blanching, grilling, and baking. Use healthy oils such as olive oil and rice bran oil in limited quantities for grilling or baking. If you want to eat stir-fried veggies, make sure not to use too much oil.

Do I need to take vitamin supplements while I am on this diet?

If you feel weak or fatigued during the diet, you may take vitamin supplements. Consult your physician who will prescribe the appropriate supplements.

What does the military diet entail?

The military diet entails following a three-day diet plan followed by four days of down time. During these three days, you have to eat only the foods that are listed in the diet plan.

Can I take coffee or tea while I am on the military diet?

Yes. You may take black coffee, black tea, green tea, or white tea when you are on this diet. However, avoid adding sugar, artificial sugar, milk, or cream.

How much weight can you lose on the military diet?

If you follow the military diet diligently, you can lose 10-12 pounds.

How difficult is the three-day military diet plan?

The military diet is a relatively easy diet. It doesn’t follow any radical liquid diet plans or induce forced starvation, so it’s easy to stick to the diet.

How many calories should I consume after the 3rd day?

You may consume about 1600 calories per day after the 3rd day. Keep yourself hydrated, exercise regularly, and refrain from eating high-calorie foods.

Can anyone follow the diet?

Yes, people of all ages can follow the diet. However, it is always best to check with your doctor.

Can I follow the military diet continuously?

There is a more hardcore version of this diet, which has to be followed over a longer period. This means once the three days are over, you repeat the process for another three days. However, this version of the diet is not advisable for everyone. Make sure to check with your doctor before undertaking this.

I have not lost any weight, please help!

Since weight loss depends on many factors, you have to first find out if your weight gain is due to hormonal imbalance, insulin resistance, or any other medical condition. Stress can also lead to weight gain, and if you remain stressed, you will not lose weight. Check with your doctor to know the underlying problem.

Illustration: 3 Day Military Diet For Rapid Weight Loss

Image: Dall·E/StyleCraze Design Team

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Neelanjana SinghRD

   

Neelanjana Singh has over 30 years of experience in the field of nutrition and dietetics. She created and headed the nutrition facility at PSRI Hospital, New Delhi. She has taught Nutrition and Health Education at the University of Delhi for over 7 years.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

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