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What is the military diet?
The military diet or the 3-day diet is one of the most popular weight-loss diets. Dating back to 1985, this fad diet claims a weight loss of about 10 pounds or 4.5 kgs in a week. The diet makes robust claims of faster and significant weight loss, detox, lowered cholesterol, and increased energy. None of these claims, however, have been scientifically substantiated. Although called the ‘military diet,’ the diet is not affiliated with any military or government institution. The advocates of this diet, however, claim that it was used by the American military for the soldiers to get in shape.
The diet constitutes a 3-day diet plan (on days) that provide between 800-1100 calories. This is followed by 4 days off when a person eats their normal diet. It is advised to have a diet providing 1300 to 1500 calories even on the 4 ‘off’ days. The diet also offers a suggested meal plan for the 4 off days. The diet pattern can be followed multiple times until the desired weight is achieved.
What can I eat in the military diet?
A typical 3-day military diet plan is given below:
DAY 1:
Breakfast
1/2 a grapefruit
1 slice of toast
2 tablespoons of peanut butter
1 cup of coffee or tea (with caffeine)
Lunch
1/2 a cup of tuna
1 slice of toast
1 cup of coffee or tea (with caffeine)
Dinner
3 ounces of any type of meat
1 cup of green beans
1/2 a banana
1 small apple
1 cup of vanilla ice cream
DAY 2
Breakfast
1 egg
1 slice of toast
1/2 a banana
Lunch
1 cup of cottage cheese
1 hard-boiled egg
5 saltine crackers
Dinner
2 hot dogs (without bun)
1 cup of broccoli
1/2 a cup of carrots
1/2 a banana
1/2 cup of vanilla ice cream
DAY 3
Breakfast
5 saltine crackers
1 slice of cheddar cheese
1 small apple
Lunch
1 hard-boiled egg (or cooked however you like)
1 slice of toast
Dinner
1 cup of tuna
1/2 a banana
1 cup of vanilla ice cream
The diet also has a vegan or vegetarian version, which constitutes:
Day 1 Menu
Breakfast:
1/2 a grapefruit
1 slice of toast
2 tablespoons of peanut butter
1 cup of coffee or tea (with caffeine)
Lunch:
1/2 an avocado
2 tablespoons of hummus
1 slice of whole-wheat toast
1 cup of coffee or tea (with caffeine)
Dinner:
Tofu (prepared any style but not more than 300 calories)
1 cup of green beans
1/2 a banana
1 small apple
1 cup of vanilla ice cream (for vegans, use dairy-free ice cream like Coconut Bliss, which is ridiculously good!)
Day 2 Menu
Breakfast:
1/2 a cup baked beans
1 slice of whole-wheat toast
1/2 a banana
Lunch:
1 cup unsweetened soy/hemp/almond milk
1/2 an avocado
2 tablespoons hummus
5 saltine crackers
Dinner:
2 veggie hot dogs (without bun)
1 cup of broccoli
1/2 a cup of carrots
1/2 a banana
1/2 a cup of vanilla ice cream (for vegans, use dairy-free ice cream)
Day 3 Menu
Breakfast:
1 slice cheddar cheese (for vegans, about 15-20 almonds)
5 saltine crackers (or 1/2 a cup couscous or quinoa)
1 small apple
Lunch:
1/2 an avocado and 1 tablespoon hummus
1 slice of whole-wheat bread
Dinner:
1/2 a cup of canned chickpeas
1/2 a banana
1 cup of vanilla ice cream (for vegans, dairy-free ice cream)
Is the military diet safe?
The safety or efficacy of a military diet is not scientifically evident. You must always consult your doctor before following any diet regimen. If you have any long-term health conditions, any type of fad diet may do more harm than good to you. For a healthy weight loss, it is recommended to do regular exercise and follow a healthy diet. You must consult a qualified nutritionist or healthcare practitioner to know what will work for you.