In this post the three day military diet review, we are going to expose the truth. The website to this diet claims you can lose 10lbs in just seven days. How realistic is this and is it safe?
In the post, we will cover –
- What is the three day military diet?
- How you will lose weight with the diet plan
- How restrictive it the plan is
- Major flaws
- Sample of the three days. What you’re allowed to eat
What is the Three day military diet?
Essentially, the military diet is a crash diet that requires you to cycle 3 days on and 4 days off. During the “off” period you follow a structured and restrictive low-calorie formula. In addition, eating and combining certain foods will help fire up the metabolism-boosting fat loss.
The website states you can lose 10lbs in just one week and 30lbs within 30 days. It’s said that the diet plan originated from the military to help soldiers lose weight fast. (I can’t find any evidence to back this up)
How will I lose weight with this diet?
Like most crash diets you are deprived of calories and carbohydrates. When starving the body of carbohydrates and calories you will lose water retention rapidly. This is most likely the weight loss you will see. However, that said, you will lose fat as your body will rely on the stored fat supplies for energy.
How restrictive are the three days?
The three off days are insanely restrictive in what you can eat and the amount you can’t. Below I will outline what your three days look like and how many calories you can eat for each day. Shortly, I will go through what you can have to eat for three days.
The military diet consists of extreme calorie counting. Normally, the approach would be to work out your BMR and activity levels to find out how many calories you need for a deficit. Instead, the plan has opted for a one size fits all. Thus, making it harder for people who are unaccustomed to low-calorie intake.
What can you eat on the three days off period?
Below, is a sample of what to expect if you opt for this diet. during the 3 days off period, you will range from 1100 -1400 calories per day.
Day 1 –
- Breakfast – one slice of toast with two tablespoons of butter. Also, half a grapefruit and either tea or coffee non-decaf.
- Lunch – one slice of toast with half a can of tuna. Again, tea or coffee no decaf.
- Dinner – Three ounces of meat, cup of green beans, one small apple, and half a banana.
- Desert – one cup of vanilla ice cream.
Day 2 –
- Breakfast – five saltine crackers, one apple, and one slice of cheddar cheese.
- Lunch – five saltine crackers, one egg (hard-boiled or however you prefer it), and one cup of cottage cheese
- Dinner – Two hot dogs (no buns), 1 cup of broccoli, half a cup carrots, and half of a banana
Day 3 –
- Breakfast- five saltine crackers, one apple, and one slice of cheddar cheese.
- Lunch – one piece of toast and an egg.
- Dinner – half a banana and one cup of tuna.
- Desert – one cup of vanilla ice cream.
You may have noticed that there are no snacks in there. If you want a snack you have to take the snack from one of the meals. Meaning, a smaller meal.
What the other four days look like
The other four days are better but still restrictive. These days you will need to count the calories and make sure you don’t eat more than 1500. In comparison, that’s only a few extra snacks or one medium-sized meal depending on what you.
You can’t go all out and eat what you want either. You still required to stick to certain foods. Plus, 1500 calories isn’t a lot and you’ll find yourself near that amount very quickly if you don’t watch what you eat.
The controversy of the three-week military diet.
Most diets if not all have some form of controversy. However, this diet has a few red flags that I don’t like and wouldn’t encourage. In fact, as I get into them I think you will agree.
Firstly, on the third day of the “off period,” you can’t eat more than 1100 calories. Fortunately, its only for one day. Eating this few calories is dangerous and can’t be sustained. Typically, when dieting this way you will lose water retention and not fat.
Secondly, The military diet encourages you to eat a lot of processed foods. Processed food tends to contain a lot of sugar, salt, and saturated fats. Saturated fats have been linked to bad cholesterol which can lead to heart risk factors. (1)
Lastly, The claim of combining foods to boost the metabolism is a complete myth. This myth isn’t backed by science and the foods mentioned aren’t known to increase metabolism in combination (2)
Major flaws most crash diets have including this one.
Typically, any crash diet like this doesn’t teach or educate around life long habits. Thankfully, its only seven days so the risk of doing any serious harm is small. That said, if you are going to try this diet then consult your doctor to see if this type of extreme dieting is not going to harm you.
Because this diet isn’t balanced you may suffer from constipation due to the lack of fiber. Moreover, the diet is severely lacking in nutrients. Again, because it’s for a short period any side effects should be minimum or even non-existent.
The biggest problem you’ll face is putting the weight back on once the seven days are over. Personally, I don’t think the reward is worth the misery of the sacrifices you’ll need to make.
Round up of the three-day military diet review
The diet itself suggests it comes from a strict military regime. However, this isn’t true and the diet itself isn’t unique in any way. The military diet is an extreme form of calorie counting to put you in a massive calorie deficit.
Because you are imposing a massive deficit you will lose weight and a good portion of it. This, unfortunately, will be mainly water because of the low intake of carbohydrates.
If you want o do this diet then there is no harm as long as you get the all-clear from your doctor. My only concern would be that you will spend a week in total misery just to put the weight back on.
A good diet plan is one the teaches about long term eating habits and sustainability. The three-day military diet does neither!
Hope you enjoyed this Three Day Military Diet Review. If you think i have got something wrong or missed something drop me a comment at the bottom or just simply say hi