Safety, Effectiveness, and Meal Plan

The Military Diet: Safety, Effectiveness, and Meal Plan

The military diet is a restrictive intermittent fasting eating plan that may promote short-term weight loss. However, it may be difficult and potentially unsafe to sustain.

What is the Military Diet?

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The military diet, also called the 3-day diet, is a short-term diet that claims to help you lose up to 10 pounds (lbs) (4.5 kilograms) in 1 week. Despite its name, this diet is not associated with the military.

How Does the Military Diet Work?

The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off. You can then repeat the cycle for up to 1 month, or until you reach your weight loss goal.

The 3-Day Meal Plan

The 3-day meal plan on the military diet consists of 16 foods to be divided between breakfast, lunch, and dinner. The table below outlines the suggested military diet 3-day meal plan.

Additional Permitted and ‘Forbidden’ Foods

The military diet allows substitutions during the 3-day phase, as long as portions match the calorie count. These substitutions may be:

Is the Military Diet Safe and Effective?

There are currently no studies on the military diet. Although a calorie deficit is generally required to achieve weight loss, the military diet doesn’t consider other factors that could affect weight loss, such as lifestyle habits, underlying health conditions, taking certain medications, genetics, and sleeping habits.

The Military Diet is Unbalanced

Repeating the cycle multiple times could lead to health issues, such as nutrient deficiencies. A 2014 review suggests that dramatic calorie reductions — even for short periods, such as in the case of the military diet — may create or worsen unhealthy eating patterns, poor relationships with food, or disordered eating.

How Much Weight Can You Lose on a 3-Day Military Diet?

The amount of weight you lose on a 3-day military diet will vary for each person. The proponents of the diet claim you can lose up to 10 lbs. However, it’s important to note that this is likely to be mostly water weight, rather than fat.

What Foods Can You Not Eat on the Military Diet?

The military diet doesn’t explicitly mention foods to avoid. However, it provides a specific shopping list of foods to buy.

Conclusion

The military diet is a low-calorie diet that promotes weight loss. However, it’s an unbalanced and unsafe diet. Since most of the weight you’d lose would be water weight, you’re likely to regain the weight quickly once you return to your habitual eating pattern. If you’re looking for long-lasting results, focus on making healthy and sustainable dietary changes instead of resorting to fad diets like the military diet, which can harm your health.

FAQs

Q: What is the military diet?
A: The military diet is a restrictive intermittent fasting eating plan that may promote short-term weight loss.

Q: How does the military diet work?
A: The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off. You can then repeat the cycle for up to 1 month, or until you reach your weight loss goal.

Q: Is the military diet safe and effective?
A: There are currently no studies on the military diet. Although a calorie deficit is generally required to achieve weight loss, the military diet doesn’t consider other factors that could affect weight loss.

Q: How much weight can you lose on a 3-day military diet?
A: The amount of weight you lose on a 3-day military diet will vary for each person. The proponents of the diet claim you can lose up to 10 lbs. However, it’s important to note that this is likely to be mostly water weight, rather than fat.

Q: What foods can you not eat on the military diet?
A: The military diet doesn’t explicitly mention foods to avoid. However, it provides a specific shopping list of foods to buy.