The military diet is currently one of the most popular diets around the world. The popularity of the military weight loss diet stems from the fact that it is inexpensive and does not require any supplements. It is believed that this diet was designed by the US military dietitians to get soldiers in shape in less time. However, in actuality, the diet is not affiliated to any government or governmental institution.
It is known by many names such as the ‘3-day diet’, the Army diet, the navy diet, and the ice cream diet. The proponents of the military diet proclaim that it can help in shedding up to 10 pounds (or 4.5 kgs) in a week! It involves following a strict low-calorie meal plan for three days, with four off-diet days. You should continue this weekly cycle until you reach your ideal weight.
In the military diet, the food patterns are split into two phases: Stage I or the first three days, and Stage II, the following four days.
In Stage I, the person is expected to follow a predefined low-calorie diet meal plan for breakfast, lunch, and dinner. Snacking between meals is not permitted. The calorie intake during Stage I is about 1,100-1,400 calories per day.
In Stage II, the individual is considered off the diet and is encouraged to eat healthier while maintaining a low-calorie intake.
Given the structure of the diet, it can be understood that considering the calorie intake of 1,100-1,400 per day is much lower than an adult’s average intake. Hence, it is a no-brainer that the calorie-deficit will result in weight loss(1). However, the weight that is lost will be water weight and not fat weight.
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The military diet is suited for young men and women who are capable of sticking to a very-low-calorie diet (VLCD) and fighting hunger and fatigue that comes with it. Those struggling with obesity will register a greater success with the military diet.
However, VLCD is a big no-no for those above the age of 50, as it can be dangerous for them(2).
Here are a few foods that you can eat while on the military diet:
If you are looking for a military diet grapefruit substitute, you could swap the fruit for a glass of water with a teaspoon of baking soda in it.
Similarly, those following a vegan military diet can substitute the military egg diet with either half a cup of baked beans or a quarter cup of nuts and seeds. Tofu is yet another useful military diet substitute for vegetarians and vegans.
Here is the military diet’s list of foods to avoid:
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Based on the military diet ingredients and food items mentioned above, here is a day-wise meal plan for Stage I of the military diet:
During the off-diet phase, you are not bound by any rules. You have the freedom to consume the various food groups without exceeding the 1,500 calorie limit.
From days 1 to 7, you can have as many cups of tea and coffee as desired as long as you don’t add calories to it. Further, you should drink plenty of water too.
An acceptable list of military diet substitutes is as follows:
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The military diet recipes offer the following drawbacks and advantages:
When it comes to weight loss, there is no ‘one-size-fits-all’ formula. However, it is highly restrictive and may result in weight gain once the diet is over. To optimize the efficacy of the diet, individuals should monitor their calorie intake to maintain their ideal weight.
The military diet can be considered safe as it merely lasts a week and doesn’t affect food habits. However, you may consult your doctor before following the military diet.
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You can ideally drink 1 cup of black coffee or tea with caffeine, and ½ grapefruit daily or 1 cup of caffeinated coffee or tea.
The military diet requires you to follow a low-calorie diet for 3 days and then resume a normal eating pattern for 4 days.
On the 4 days off, you can opt for