Military Diet as Quick Way to Shed Weight

Posted on

Military Diet as Quick Way to Shed Weight – Many people are working tirelessly to achieve slim figure and maintain it for as long as possible. A method that seems to be very popular among men and women is diet. It is proven that observing certain eating pattern will help you reducing weight. Diet fad appears one after another. Crowd seems to enjoy following the latest diet trends. One of them is called military diet. What is so special about this diet program? How will it help you in reducing weight? How to plan this type of diet? Everything will be discussed in the next part of this article.

More info : Any healthy tips

Definition of Military Diet and How It Aids Weight Lost

There are allegations which say that this diet can help people losing nine to ten pounds in a span of seven days. However, these claims are not proven true. You need to know how this diet works to actually estimate its effect on your body. Military diet, which is often dubbed as 3-day diet, is a one week per cycle diet plan which consists of two main phases.

The first phase is three days strict meal plan and the second phase is four days of free but healthy pattern after that. Strict eating regime will have three meal periods per day: breakfast, lunch, and dinner. You cannot eat any kind of snack in between meal period. The type of food that you are eating in the diet is highly controlled. These rules cannot be broken. This eating cycle will be rerun over and over again until your target weight is reached.

Every food that is eaten during the three days restricted plan in military diet contains low calorie. The amount of calorie consumption depends on the person’s gender. Men will need higher total calorie intake than women. Dietitians recommend that men consume 500 calories more than women in this particular type of diet. That is because men tend to burn more calories than women throughout the day.

Military diet is able to help reducing weight because of calorie intake that is lower than the recommended amount for normal situation. When you are taking in so many calories into your body, there is a high chance that your body will not burn them all during metabolism process. The reserved calories will be kept in your body and increase your weight. However, if you are consuming fewer amounts of calories, your body will metabolize them well. In the case where your body still needs energy, it will take reserved fat to process. By burning this reserved fat, the weight will be reduced.

READ MORE  Easy Ways To Weight Loss Diet Every Girl Should Know

Because this diet uses calorie reduction approach, there are some side effects that may occur the first time you are adopting military diet program. This type of diet might not be suitable for you if you are pregnant or currently breastfeeding your child. People who have predisposed health condition are not recommended to do this diet either unless under supervision of physician and dietitian. Those who are still in growing period like children and teenagers should try another diet method. Some nutritionists even doubt whether this kind of diet has longevity.

Learning the Pros and Cons of Doing Military Diet

In every type of diet, you will encounter some benefits and disadvantages. You have to be aware about this issue because it can give you information to help deciding whether that diet is compatible with you. Let’s talk first about the advantages you can gain from military diet.

  1. Losing Weight Rapidly

When doing this diet, your metabolism process will speed up significantly during the first phase. It means that your body will burn through calories and even taking out some reserved fat in quicker pace. You will see weight loss up to ten pounds at the end of one cycle if you keep faithful to diet plan. This plan is perfect for those who need to shed off some weight fast.


  1. Easy Meal Plan

Military diet is simpler than most diet fads. You will not be asked to buy various types of ingredients or prepare elaborate meals. Every ingredient which is listed in the plan can easily be found in regular grocery store. It will not put a hole in your wallet either since each item is affordable. This diet is also great if you lead a busy life. You do not need to spend hours utilizing your kitchen for complicated meal. All meals within this diet program only require minutes of preparation.


  1. Fix Guidance

Some diets give people options to customize their programs as long as they are under (often confusing) guidelines. While some people may find freedom in this situation, the others can get overwhelmed because of various possibilities. Military diet has fix guidance that must be followed by dieter. This plan suits those who follow diet program for the first time.

READ MORE  Easy Ways To Weight Loss Diet Every Girl Should Know


  1. Cycle System

This diet employs cyclical method. The regime can be stopped after one cycle and usually you will already see the result of your efforts. Many diets will require full and long commitment from people who follow it, but this diet is more lenient.

Despite its attractive benefits, this diet still has some disadvantages. Pay attention to this list.

  • Side Effects

Military diet may be followed by some side effects that you can sense in your body. The most common one is fatigue which is caused by lower energy production. Another one is headache because there is less sugar in your blood. You can also experience muscle loss.


  • High Level of Discipline

Because the plan is strict, you need to be very discipline to achieve success. The food in military diet program can be repetitive but you have to adhere to it nonetheless. In addition to that, you are not allowed to eat snack even once. You have to restraint yourself from reaching toward a chocolate bar or sliced cheesecake.


  • Strict Plan

This diet plan is very strict. You cannot replace any meal within this program with other things that suit your preference better so your freedom is limited. This particular characteristic might be difficult for certain people.

Read : Easy Ways to weight loss

Simple Military Diet Meal Plan


As stated in the previous part, military diet program consists of simple meal that is affordable. Here is the list of meals from day to day that you should follow.

  1. First Day (A total of 1,300 calories)

For breakfast

  • A slice of toast, wholegrain is highly recommended
  • 2 tablespoons of peanut butter or other kinds of nut butter
  • ½ part grapefruit
  • A cup coffee or tea with no cream and sugar, you can use stevia as sweetener


For lunch

  • A slice of toast, wholegrain is the perfect choice for military diet
  • ½ cup canned tuna in water brine
  • A cup coffee or tea without cream and sugar, you can replace sugar with stevia instead


For dinner

  • A cup green beans
  • 3 ounces leaner meat, you can substitute with vegan steak of the same size or even tempeh if you follow vegetarian or vegan diet
  • An apple, small
  • ½ part banana
  • ½ cup vanilla ice cream, choose coconut milk based one if you cannot handle lactose
READ MORE  Easy Ways To Weight Loss Diet Every Girl Should Know


  1. Second Day (A total of 1,100 calories)

For breakfast

  • A slice of toast, wholegrain
  • A cooked egg, without butter and seasonings
  • ½ part banana


For lunch

  • 5 pieces saltine crackers
  • A cup cottage cheese, organic is preferred
  • A cooked egg, with no butter and seasonings


For dinner

  • Two pieces of hot dogs, no buns. You can substitute it with tofu dog for vegetarian version
  • ½ cup of carrot
  • ½ part banana
  • A cup broccoli
  • ½ cup vanilla ice cream, choose coconut milk based one if you cannot handle lactose


  1. Third Day (A total of 1,000 calories)

For breakfast

  • A slice of cheddar cheese, the sharp one
  • An apple, small
  • 5 pieces saltine crackers


For lunch

  • A slice of toast, wholegrain bread
  • A cooked egg, without butter and other seasonings


For dinner

  • A cup canned tuna that comes in water brine
  • ½ part banana
  • 1 cup vanilla ice cream or coconut milk based ice cream


  1. Fourth to Seventh Day

The phase two is considered free phase. Nonetheless, to ensure the success of your military diet, you must still control your food intake. It is recommended to consume a total of 1,500 calories in a day during this phase. You should avoided food that is greasy or has high sugar content. It is suggested that you mostly eat fruits and vegetables. You should also eat food that has high protein content like meat and its substitutes.

During the cycle of military diet, you have to continuously drink water. You have to drink three to four liters every single day during the diet process. The quality of ingredients that are used to cook your meals should be given top priority. If you have extra budget, you can choose organic products. Organic produce is safe from pesticide and it tastes fresh too.

Diet can be intimidating to some people while to others it can be very exciting. Military diet is an example of diet fad that you can follow. After learning everything related to it, you can decide whether to adopt this method or not.

Leave a Reply

Your email address will not be published. Required fields are marked *