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
The 3-day diet plan includes foods that are nutritious, filling, and low in calories. You will be allowed to consume not more than 1000 calories per day for these three days. Here is the 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.
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.
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
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 the metabolic rate. 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. Fruits – Mango and jackfruitDairy – Full-fat milk, full-fat yogurt, and full-fat creamFats & Oils – Vegetable oil, butter, margarine, and mayonnaiseBeverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcoholCondiments – 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. Honey – Organic maple syrupLime juice – Apple cider vinegarGrapefruit – Orange or tangerineMultigrain bread – whole wheat bread or white bread. Bread free from gluten can be made with millets, corn, or amaranth.Peanut butter – Sunflower seed butterBlack coffee/tea – Green tea or ginger teaAlmonds – Walnut or pecan nutCucumber – carrotTuna – Salmon or chicken breastSpinach- Collard greensMultigrain biscuit – Saltine crackersSteamed chicken or fish – Lentil/ chicken clear soupBlanched green beans – Blanched asparagusApple – PearBanana – PassionfruitVanilla ice cream – Fruits with sour cream 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.
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
100 grams chicken breast Lemon juice 1/2 teaspoon oregano 1/4 teaspoon chili flakes 1/4 teaspoon pepper Salt
- 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. 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.
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
Eggs and cottage cheese are high in protein, bananas are rich in potassium, and broccoli and carrots have fiber. 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. Fruits – Mango and jackfruitDairy – Full-fat milk, full-fat yogurt, and full-fat creamFats & Oils – Vegetable oil, butter, margarine, and mayonnaiseBeverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcoholCondiments – 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. Apple cider vinegar – Lime or lemonEgg- Boiled chickenMultigrain bread- Whole wheat bread or millet/ corn bread (if you are gluten sensitive)Banana- Avocado/papayaCarrot – Celery or parsnipAlmond – Walnut or pecan nutsCottage cheese – Ricotta cheeseAsparagus – Green beansBoiled egg – Baked fishSaltine crackers – Gluten-free crackers, rice cakes, and oats crackersGreen tea/ black coffee – Herbal teaMultigrain biscuit – Roasted lentils or popcornHot dog – Soy, lentils, mushrooms, and beansBroccoli – CauliflowerCarrot – Asparagus or celeryBanana- AvocadoIce cream- Fat-free frozen yogurt 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.
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
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
- 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. 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.
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
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. 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. Fruits – Mango and jackfruitDairy – Full-fat milk, full-fat yogurt, and full-fat creamFats & Oils – Vegetable oil, butter, margarine, and mayonnaiseBeverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcoholCondiments – 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. Fenugreek seeds – Fennel seedsCheddar cheese- Greek yogurt and ricotta cheeseSaltine cracker- Gluten-free crackers, rice cakes, and oats crackersApple – PomegranateWalnut – AlmondsPistachios – Pecan nutsLow-fat milk – buttermilk or fat-free yogurtEgg – Boiled lentilsMultigrain bread – Cornbread or white bread (if you are gluten sensitive)Chicken clear soup- Kidney bean chilli or mushroom clear soupGreen tea/ black coffee – Fresh fruit juiceMultigrain biscuit – Saltine crackersGrilled tuna – Blanched chicken breast or boiled egg or grilled mushroomBlanched spinach- Swiss chardBanana – Avocado or papayaVanilla ice cream – Fat-free Greek yogurt 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.
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
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
- 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. 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. This diet, however, cannot be called sustainable because of the rigid calorie restriction. 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.
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 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 diets, three days shouldn’t be a problem.
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 trust that you will meet 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 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.
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 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.
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.
