This 3 Day Military Diet review is like a beginner’s guide where you’ll be knowing all the basics about the quick weight loss program along with pros and cons.
Also popularly known as the ‘3 day diet’ or ‘army diet’, it is said that the followers will lose up to 10 pounds in a week or 30 pounds in a month while eating their favorite foods like Vanilla Ice cream and hot dogs.
But, Is it really worth trying the three day military diet program? Let us find out the credibility of the diet with a detailed review.
How Does the Military Diet Work?
Although, the diet says just 3 days, you’ll have to follow a 4-day maintenance diet routine after the diet in order to keep those lost pounds from gaining back.
Below is how the menu looks like during the three days of the diet.
Military Diet Day 1 Menu (1200 calories):
- Breakfast: 1 slice of toast (brown bread) with 2 tbsp of peanut butter, half grapefruit, and either black coffee or tea (your choice; but without sugar)
- Lunch: 1 slice of bread or toast, ½ cup tuna, black coffee or tea
- Dinner: 3 oz meat (skinless), 1 cup of green beans, ½ banana, 1 small apple, 1 cup vanilla ice cream
Military Diet Day 2 Menu (1100 calories):
- Breakfast: 1 slice of toast, ½ banana, 1 boiled egg (whole)
- Lunch: 1 cup of cottage cheese, 1 hard boiled egg, 5 saltine crackers
- Dinner: 2 hot dogs without buns, 1 cup broccoli, ½ banana, 1 cup vanilla ice cream
Military Diet Day 3 Menu (1000 calories):
- Breakfast: 1 slice of cheddar cheese, 1 small apple, 5 saltine crackers
- Lunch: 1 slice of bread, 1 hard boiled egg
- Dinner: 1 cup of tuna, ½ banana, 1 cup vanilla ice cream
If you’re allergic to any military diet foods mentioned in the diet, then you can substitute those with healthy alternatives as long as you stay within the calorie limits. Here are some of the common military diet substitutions.
Once you’ve successfully completed the 3 day military diet, it is recommended to consume a 1500 calorie meal plan during the off-days (remaining 4 days of the week). If you’re a female, you can consider the 1200 calorie meal plan for better results. The four-day off diet actually helps you maintain your lost weight.
Military Diet Review: Does the Military Diet Really Work?
However, a lot of people will also put the weight back once they’re back to their regular eating habits. So, it is highly advised to know about the basics of the diet before trying the program.
1.This is a Low Caloric Diet:
On an average, men burn around 2000 calories per day and a women burn around 1800 calories a day without performing any strenuous activities like going to the GYM or doing cardio etc… That is what their basal metabolic rate is supposed to do. Whereas the military diet provides you with less than those suggested by your BMR. You usually get less than 1000 calories per day on the military diet plan. So, your body will compensate the missing calories by burning the stored fat in your body, thereby helping you lose weight.
2.The Military Diet is Partly an Intermittent Fasting:
Not just the military diet, any diet that provides you with less than 1000 calories a day is a form of fasting. There is a myth that says fasting is an unhealthy practice. But, it is completely wrong. Fasting for a period of time will help in lowering the IGF-1 levels, which are similar to Insulin. Here the lower levels indicate only goods like increased metabolism, longevity and lesser diabetic risk. When our body finds the decrease in the IGF-1 levels, it enters into a fat burning machine, thereby letting you lose more pounds than usual.
3.Military Diet Menu Boosts Metabolism:
Most of the foods that are suggested in the military diet menu are proven to boost your metabolism, thereby promoting fat burn. Say for example, the caffeine from Coffee slightly improves your metabolism for up to 2 hours after drinking. The calcium from cottage cheese and ice cream help in burning more fat. Likewise, the high protein sources like eggs, tuna, peanut butter and meat, usually require more energy to process them and so the body is forced to burn more energy (fat) to digest those foods.
In the same way, Grapefruit is another food suggested in the military diet menu and turns the liver into a fat burning machine. Pectin is another ingredient which limits the ability of your cells to absorb any fat. It is found heavily in Apples.
So, almost all the foods that are recommended in the military diet have been proven to kick-start your metabolism and thereby turn your body into a fat burning machine. Apart from these, vegetables are also suggested in the diet as they’re rich in fiber content and contain very less calories and carbohydrates. So, you don’t have to worry about them at all.
Although, the above facts prove that the 3 day military diet does work, there are still a few confusions among the people. So, let us look into them one by one.
4.Is It the Water Weight that I Lose on the Military Diet?
A lot of the diet programs these days help you lose around 15 pounds in a week, but all that you’re losing is the water weight and not the body fat. People who lose weight by following such weight loss diets will surely get back all their lose weight within no time.
Fortunately, the military diet is not of such kind, as it emphasizes on burning more calories by creating a calorie deficit. Of course, you may also lose some water weight through this diet, but that is the effect of a healthy diet.
5.Are My Weight Loss Results Permanent on the Military Diet?
Unfortunately, there is no word like ‘permanent weight loss’ in any dictionary. It is impossible to achieve permanent results unless until you follow a healthy lifestyle for your life. So, even if you lose some pounds doing the military diet or any other diet for that matter, you’ll regain it once you get back to your regular/unhealthy eating patterns.
So, in order to keep your weight off, it is always advised to eat/maintain < 2000 calories a day. Anything above the 2000 calories and you’ll end up gaining weight again. Of course, it also depends on your daily activities. In case you’re burning more than 2000 calories a day through different activities like running, exercising, etc., then your case might differ from the rest.
Here is a how a simple 2000 calories look like:
6.Will I Starve During the 3 Day Military Diet?
This is one of the biggest myths of the military diet. Our body enters into the starvation mode only if we go beneath the 1000 calorie mark per day for at least a week continuously. Fortunately, you’ll be getting more than 1000 calories per day through the military diet and that too only for 3 days a week.
On the remaining 4 days, you can follow the high protein, low calorie diet so that you can lose up to 10 pounds in a week. It is suggested to include either the 1500 calorie meal or the 1200 calorie diet for maintaining your lost weight.
7.Is the Military Diet Expensive?
Absolutely not! Almost half of the ingredients are found in your kitchen already and the remaining foods can be easily bought from any local grocery store for less. Since, there are no special or magic ingredients in this diet; you don’t have to shell out more for losing pounds.
All being said, it is just a 3 day diet + 4 day maintenance period that helps you lose up to 10 pounds in 7 days guaranteed. So, it is just three days of your life for the military diet, and you won’t be losing anything except unwanted weight. Why not give it a try?
8.This isn’t Just a Three Day Diet:
You’ll need to follow a calorie restricted diet plan both during the ‘on’ and ‘off’ days i.e., 3 days weight loss diet and 4 days maintenance diet. But, if you’re already eating healthy, I suggest you to avoid the military diet and just reduce the intake of calories from your current regime. The diet is only advised and/or best works for extremely obese people.
Does the Military Diet Work in Long Term?
That brings us to a conclusion that the military diet does work in burning pounds, if only you follow the diet plan carefully without cheating (skipping meals or stuffing calorie dense snacks).
However, if you’re extremely obese and wanted to lose all the weight by just following the 3 day diet, then you’ll definitely not succeed. It is because of the calorie restrictions cannot be applied in the long run as it could slow down your metabolic rate.
It is recommended to follow the military diet if you wanted to quickly lose those few pounds to kick start your weight loss journey. You should then follow a diet based on your BMI along with strength training in order to lose weight further in the long term.
Military Diet Pros and Cons
Like for every diet, there are both merits and demerits for the 3 day diet.
- The diet is simple and does work
- Offers very quick weight loss results
- Food preparation is very easy and cost-effective
- No extended commitment needed; Just 3 days of low calorie & 4 days of moderate calorie meal plan is enough
- No decision making to choose foods; The diet suggests the foods you should eat for all the three days
- Snacks are not allowed
- Even artificial sweeteners are not allowed
- Not for long term weight watchers
Before we move to the Military Diet Results, let us know some basics first.
One main point to be remembered is that the diet works differently for each of us, depending on the person’s metabolism and the type of diet you’ve followed before starting this one.
For example, I’ve followed this diet along with my friend (male) and while I lost around 8.5 pounds in the first try, he just lost 6 pounds. So, you should always understand that the number of pounds you lose depends on several factors such as age, metabolism, activity levels etc…
The final and the most important point to be remembered is to avoid any fast foods both while on the diet and after completion of the diet. Once you lost the weight, try to maintain it by eating healthy.
The sole purpose of this diet is to teach you how to control the food portions while eating different foods you like.
Military Diet Results & Success Stories
There are many people who’ve tried the 3 days diet and have lost excess weight successfully. Some of those who’ve seen the military diet results include Mary, Miss Yanyi, Rob, Naya, Crystal Beauty, Jill, Kassia and her grandma.
Let us now look into the details about how these people lost their weight by following the diet program.
#1.Military Diet Results: Success Story of Ciara
The first in the list is Ciara, a health and fitness instructor, who tried the Military Diet as an experiment to see whether it really works or not. To her surprise, the diet actually worked and she lost around 6 pounds in her first attempt. She is also pleased by the food choices allowed during the diet, which she followed without making any food substitutions.
In her findings, she felt that the diet was very affordable as it costed her just 30$ for the whole 3 days. And, another interesting fact is that the foods are easily available at all the local stores. Without starving, Ciara has not only managed to lose weight but also felt more lighter & energetic than before.
#2.Military Diet Success Story of 3 Couples
This is another amazing story of how 3 couples have managed to lose weight on the 3 days military diet regime. They found out that the results are extremely motivating.
#3.Military Diet Results: Mocha Kid’s Success Story
Mocha Kid has followed the diet earlier, but didn’t record the results. Since, she was satisfied with the output the first time, she is following it again and this time she recorded everything in a video.
She started at 136.6 pounds and lost nearly 7.6 pounds. After reaching 129 pounds, she felt so happy that the diet actually worked without her going on any hunger strikes. Mocha Kid honestly says that she is following this routine only to kickstart a healthier lifestyle and not to lose weight. But, after the results, she gives a thumbs up to the diet and recommends it to anyone who is looking to lose extra weight in less time.
#4.Miss Yani’s 3 Day Diet Experience & Results
Miss Yanyi also tried the military diet in order to lose weight for the New Year. She had a vacation coming and wanted to sport a bikini during her trip to Cancun. So, she’d decided to shed pounds quickly before her trip. She felt light headed on the first day because she has the habit of working out 4x a week. It is recommended to avoid high intensity exercises during the diet as you’re already low on calories. She lost just 2 pounds on her diet and that is because she already eats well and has less body fat. Interestingly, Yanyi’s sister also tried the diet and she lost 5 pounds.
Here you should remember one thing that the results may vary from one person to another, depending on several factors like the metabolism, lifestyle etc.…
#5.Crystal’s Army Diet Success Story
Crystal has lost 6 pounds in her three day military diet. She also continued her workouts (cardio & weight training) along with the diet and didn’t feel weak. By the time she finished the diet, she fell in love with the Green tea and included it in her daily routine.
#6.See How Rob Lost 6 Pounds in 3 Days
Although not an overweight individual, Rob has decided to give the military diet a try in order to see the weight loss results. Since the foods on the diet are filling, but less in calories, his trainer suggested in him give it a try. Rob lost around 6 pounds of weight and went from 157 pounds to 151 pounds in 3 days.
#7.Kassia Lost 7 lbs; Her Grandma Lost 10 lbs in 3 Days
Among all, Kassia has tried the military diet and lost 7 pounds while her grandma lost 10 pounds in 3 days. They both agreed that they felt hungry during the diet, but their dedication to lose weight helped them stay on track and get the results.
And here is what Jill talks about her mistakes and also the food substitutes in detail.
Last but not the least, in order to lose weight effectively, you should know some basics about the Military diet and mistakes that people make. Read the below articles carefully before attempting the diet.
3 Day Military Diet Before and After Pictures
The Military Diet Plan Overview
So, first know these basics and avoid making these mistakes. You’ll definitely see successful weight loss results on the military diet.
If you’re obese or extremely overweight, then this diet may help you get started with the initial weight loss success.
However, if you want long-term results, it is advised to change your eating habits completely and permanently as you’ll regain all the lost weight if you start eating normally (i.e., your old unhealthy eating habits). Hope, that clears the dilemma whether the 3 Day Military Diet really works or not.