DECODING THE MILITARY DIET

3/27/2024

Decoding the Military Diet:
A Comprehensive Guide

In the quest for rapid weight loss, the Military Diet has gained significant attention. Promising to shed up to 10 pounds in a week, this diet plan has piqued the curiosity of many looking for quick results. But what exactly is the Military Diet, and is it a sustainable and healthy way to lose weight? Let's delve deeper into this regimen to uncover the facts and realities behind its claims.

What is the Military Diet?
The Military Diet, also known as the 3-Day Diet, is a low-calorie meal plan designed to facilitate quick weight loss. Despite its name, it's not affiliated with any branch of the military. The diet plan involves strict adherence to a specific meal schedule for three days, followed by four days of more flexible eating. The cycle can be repeated until the desired weight loss is achieved.

Understanding the Meal Plan
The Military Diet prescribes a structured meal plan for each of the three days, consisting of a combination of foods that are purportedly chosen for their fat-burning properties. A typical day on the diet might include:

Day 1:
Breakfast: A slice of toast, 2 tablespoons of peanut butter, half a grapefruit, and a cup of coffee or tea.
Lunch: Another slice of toast, half a cup of tuna, and a cup of coffee or tea.
Dinner: 3 ounces of any meat, a cup of green beans, half a banana, a small apple, and a cup of vanilla ice cream.

Day 2:
Breakfast: One egg, a slice of toast, and half a banana.
Lunch: A hard-boiled egg, a cup of cottage cheese, and five saltine crackers.
Dinner: 2 hot dogs (without bun), half a cup of carrots, half a banana, and half a cup of vanilla ice cream.

Day 3:
Breakfast: A small apple, a slice of cheddar cheese, and five saltine crackers.
Lunch: A slice of toast and one egg.
Dinner: A cup of tuna, half a banana, and a cup of vanilla ice cream.

Evaluating the Pros and Cons

Pros:

Rapid Weight Loss: The Military Diet can lead to quick weight loss, making it appealing for those seeking immediate results.
Simple and Structured: The meal plan is straightforward and doesn't require complex meal preparation or exotic ingredients.
No Calorie Counting: The diet doesn't involve calorie counting, which can be a relief for some individuals.

Cons:

Nutritionally Imbalanced: The diet lacks variety and may not provide all the essential nutrients needed for optimal health.
Limited Sustainability: Following such a restrictive eating plan for an extended period may be challenging and unsustainable.
Potential Health Risks: Rapid weight loss can pose health risks, including muscle loss, nutrient deficiencies, and metabolic slowdown.

Conclusion: Is the Military Diet Worth It?
While the Military Diet may yield quick results in the short term, its long-term sustainability and potential health implications are questionable. Sustainable weight loss is best achieved through balanced eating habits, regular physical activity, and a mindset focused on overall health and well-being.

Before embarking on any diet plan, it's crucial to consult with a healthcare professional or registered dietitian to ensure it aligns with your individual health goals and needs. Remember, there are no shortcuts to lasting weight loss and improved health—making gradual, sustainable changes to your lifestyle is key to achieving long-term success.

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Military Diet Calorie Count

The Military Diet is low calorie, which is part of the reason it works so well. When you put your body into a calorie deficit, meaning you burn more calories than you eat, the body starts burning fat and you lose weight. When you make substitutions on the Military Diet, you need to make sure the calories match between the food items in the plan and what you’re substituting for the food item. You can google this information. We have a substitution list on the site. The calories below are approximate but they give you a good idea of what to work with.

Calories for Day One: approx 1400

1/2 Grapefruit: 45 calories
1 Slice of Toast: 120 calories
2 Tablespoons of Peanut Butter: 200 calories
1 cup Coffee or Tea (with caffeine): 5 calories
1/2 Cup of Tuna: 150 calories
1 Slice of Toast: 120 calories
1 cup Coffee or Tea (with caffeine): 5 calories
3 ounces of any type of meat: 300 calories
1 cup of green beans: 35 calories
1/2 banana: 50 calories
1 small apple: 75 calories
1 cup of vanilla ice cream: 300 calories

Calories for Day Two: approx 1200

1 egg 75
1 slice of toast: 120 calories
1/2 banana: 50 calories
1 cup of cottage cheese: 230
calories
1 hard boiled egg: 75 calories
5 saltine crackers: 70 calories
2 hot dogs (without bun): 350 calories
1 cup of broccoli: 35 calories
1/2 cup of carrots: 25
calories
1/2 banana: 50
calories
1/2 cup of vanilla ice cream: 150 calories

Calories for Day Three: approx 1100

5 saltine crackers: 70
calories
1 slice (1 ounce) of cheddar cheese: 120 calories
1 small apple: 75 calories
1 hard boiled egg (or cooked however you like): 75 calories
1 slice of toast: 120 calories
1 cup of tuna: 300 calories
1/2 banana: 50
calories
1 cup of vanilla ice cream: 300 calories

Low Calorie Seasonings for the Military Diet

Seasonings can bring a lot of zest to the Military Diet, in case you get tired of the routine and want to enhance the diet plan. It’s no secret that eating veggies and lean protein that is grilled, roasted, steamed or boiled is a sure shot way to get slimmer and healthier on the Military Diet, but when it comes to making food tasty, there’s the the challenge. Seasonings like white sauces, cheese, butter or fresh cream are forbidden on the Military Diet, but don’t despair…

Six seasonings that add 10 calories or less to the Military Diet menu…

Lemon: It’s a staple favorite with chefs all over the world. Besides enhancing the flavour of both veggies and meat, lemon juice is loaded with Vitamin C and is a natural health booster. Adding diced garlic to the juice builds up your immunity too.
Orange Juice: Elsewhere we recommend staying away from OJ on the Military Diet, but for just a little flavor, sometimes sour and tangy flavours work great with veggies. So instead of drinking a glass of orange juice every day, how about adding a tablespoon or two of this juice to your veggies or meat? We promise your taste buds will hit the roof! Try adding OJ to the food on the Military Diet days off plan.
Basil: Basil has quite a modest reputation and is a must in Italian cuisine but did you know that these green leaves pack a punch when it comes to natural goodness? Basil is a cancer buster and promotes heart health. Simply crush the leaves and add to food before serving.

Tumeric: This Indian spice has been quietly making waves globally of late. It has highly potent cancer fighting properties and soothes digestive problems too. Simply add one teaspoon to some olive oil and use as a salad dressing, add to soups or as a marinade on meat before grilling.
Ginger: The Chinese love ginger for its flavorful properties and for its health boosting agents. We suggest grating some and adding the juice to salads, to roasted veggies or using the juice as a marinade on meat and fish.
Cinnamon: You enjoy a dash of cinnamon on desserts or in your coffee, but did you know that this health boosting spice can be used in many creative ways? Make a condiment mix with some pepper, crushed chillies and lemon juice and baste either meat or chicken with this marinade before grilling or roasting.

Healthiest Condiments on the Military Diet

The Military Diet is about losing weight, but also keeping it off. And to get the best results, we need to eat well on our days off too. We’re always looking for a little extra zing in our diet, but what are the best and worse condiments we add to our food?

Sorry to say, but there’s nothing healthy about mayo. Processed refined soybean oil is the main ingredient in most mayonnaise which causes internal inflammation and contains too many omega-6 fats. Mayo made with 100% olive oil is a healthier choice.

Ketchup seems harmless and we keep hearing about the benefits of lycopene. But unfortunately ketchup has way too much sugar derived from high fructose corn syrup to be healthy in anything but small infrequent doses. (BBQ sauce is the same idea, but has even more sugar).

Store bought salad dressings are pretty unhealthy too with high doses of soybean and canola oil. And those fat free dressings are loaded with more sugar. Fat isn’t always the enemy and actually helps absorb the vitamins and minerals in your salads. Try making your own salad dressings using olive oil as the main ingredient.

So we’ve told you the worst condiments, what are the healthiest condiments to use on the Military Diet?

Mustard is one of the healthiest condiments you can use. Mustard is tasty and has no added sugar. Mustard seed and turmeric, the main ingredients of most mustard, are also great antioxidants.

Avocados are a wonderful example of a super healthy fat so it’s no surprise that guacamole is a hearty condiment that tastes amazing on so many different foods. Healthy fats satisfy your appetite and maintain hormone balance. Avoid the added trans fats of store bought guacamole and make it fresh at home.

Salsa is a fantastic substitute for ketchup – all the goodness of tomatoes without added sugar.

Hummus, that tasty dip made mostly from chickpeas, is a healthy condiment or practically a meal onto itself. If you’re not making hummus from scratch, look for a brand that uses olive oil instead of soybean or canola oil.

Pesto packs so much flavor and is full of healthy fats and antioxidants. You can put it on sandwiches, pasta and meat dishes.

Hot sauce is healthy if it doesn’t have added sugar. And hot peppers are a metabolism booster, making you sweat without hitting the gym. Just watch out for high sodium brands.

The Military Diet and Coffee

Coffee isn’t always considered a ‘health drink’, but some ways to drink coffee are healthier than others, especially on the Military Diet. We recommend drinking your coffee black on the Military Diet, but we understand that’s not always palatable. And on days off the Military Diet, it’s normal to splash out a little bit.

Coffee is actually a great antioxidant but that cup of joe turns unhealthy once you add artificial sweeteners and artificial creamers. Try to keep it real to keep your coffee healthy. Coffee is one of the biggest source of antioxidants for Americans, but that’s only because we should be getting more of our antioxidants from fruits and veggies. We know that doesn’t always happen…

The best ways to keep your coffee healthy:
Think of a pumpkin spiced latte as more of a desert item than a morning coffee.

DON’T add artificial sweeteners. Instead, try organic maple syrup, agave nectar, honey or Stevia. That fancy Starbucks coffee is loaded with bad sugar too; think pumpkin lattes and caramel frappuccinos. Treat these as dessert items for special occasions only. Either of these two Starbucks drinks has nearly 400 calories, more than an Egg McMuffin but less than a Big Mac. And never mind that your blood sugar crashes an hour later and that coffee you drank to boost your energy does exactly the opposite. If you still want a bit of fancy without the crash and calories, try an almond milk latte or skim milk latte with Stevia.

DON’T add artificial creamers. Both the liquid and the powder creamers are made with corn syrup solids and hydrogenated oils; both ingredients are terrible. Any kind of creamer is better than artificial creamer. It’s healthier to use real full fat cream or milk. For less calories, try a splash of almond or soy milk.

DO choose organic coffee. Conventional coffee has loads of pesticides, fungicides and herbicides. These chemicals disrupt the hormone balance in your body (creating stubborn abdominal fat). Choose organic whenever you can, but especially with coffee.
DO add healthy antioxidants to your coffee like cinnamon, unsweetened cocoa powder, cloves or carob.

DO try and drink less than one cup of coffee a day to avoid becoming addicted. Substitute green or oolong tea instead of that second or third cup of coffee. Getting used to non caffeinated herbal teas is even better. Plus, you can drink as much plain herbal tea as you want on the Military Diet.

Portion Sizes on the Military Diet

Getting results on the Military Diet means not going crazy on your days off. And part of not going crazy means eating appropriately sized portions of food. We hear a lot about portion size these days – things have gotten way out of control with the super size mentality. When you’re trying to lose weight, portion control is key to losing weight and keeping it off.

(See the bottom of this page for portion sizes on the Military Diet)

The good news is that you don’t need to carry around a measuring cup everywhere you go. These simple visual aids based on everyday objects help you start integrating portion control into your everyday life. This visual method helps you make better choices and lose weight! The more you practice, the better you’ll get at controlling your calories (and waist size). And don’t panic if the portions seem small, you can eat more than one serving of each thing everyday.

Types of Foods

Carbs
Pasta, rice, bread, cereal
Serving size = hockey puck (a great visual for Canadians…)

Vegetables
Carrots, green beans, tomato sauce, zucchini, broccoli
Serving size = 1/2 baseball

Fruit
Apple, banana, cherries, strawberries, juice
Serving size = Tennis ball

Cheese
Serving Size = 3 dice

Protein
Chicken, fish, steak, beans, tofu
Serving size = deck of cards

Fats
Mayonnaise, butter, salad dressing, oil
Serving size = 2 dice

Portion Sizes for the Military Diet

Broccoli: 1 cup = baseball sized serving
Carrots: 1/2 cup = computer mouse sized serving
Green Beans: 1 cup = baseball sized serving
Cheese: 1 slice = 2 dice sized serving
Tuna: 1 cup = the whole can. 1/2 cup = computer mouse sized serving
Meat: 3 ounces = deck of cards sized serving
Cottage cheese: 1 cup = baseball sized serving. 1/2 cup = 1/2 a baseball
Ice Cream: 1 cup = baseball sized serving. 1/2 cup = 1/2 a baseball

Military Diet

What is the Military Diet?

The Military Diet is a rapid weight loss plan, enabling you to lose up to 10 pounds in one week, without strenuous exercise or prescriptions. And best of all, the Military Diet is free!

How does the Military 3 Day Diet work?

The special food combinations on the 3 day Military Diet are designed to burn fat, kick start your metabolism and make you lose weight quickly. The Military Diet is one of the best diets out there for fast weight loss without supplements or pills.

The diet is a combination of low calorie, chemically compatible foods designed to work together and jump start your weight loss. And because the diet is 3 days on and 4 days off, the Military Diet doesn’t slow down your metabolism like other diets. The foods on the Military Diet provide energy and control sugar swings so you keep burning fat for all three days.

Follow the 3 day Military diet plan and you will lose weight.

The Military diet is sometimes called the 3 Day Diet, because it must be followed for 3 days. The diet is split into two parts over a week. You follow the Military Diet for 3 days and then you take 4 days off.

But if you want to lose more weight over the long term, follow the Military Diet for a month and you can lose up to 30 pounds. This means following the Military Diet four times in a month, 3 days on, 4 days off. For really optimal results, we also recommend using this 4 day off plan as a guide to keep losing weight on your days off.

The Military Diet really works for weight loss emergencies

Let’s say you have to fit into a wedding dress pronto, take a cruise, or your ex is coming to town and you want to make them drool. The Military Diet is for people who need to shed unwanted pounds quickly. People all over the world have used the original 3 day Military Diet to lose weight fast.

The Military Diet is easy to follow with fast results to keep you motivated. A hunger pang here and there doesn’t compare to getting on the scale and seeing actual results. To see the best results, weigh yourself before you eat anything on the first day. Sure it’s tempting, but don’t weigh yourself until the morning after you’ve finished the diet, the forth day. Don’t forget to take measurements too, especially your waist.

Stick with it…
People that fail on the Military Diet complain about hunger or low energy because they are used to eating way more calories in a day. That’s how people gain weight in the first place, by eating more calories than they burn off. What’s a three day diet in exchange for losing up to 10 pounds a week? As a bonus, the Military Diet is probably cheaper than what you’re eating right now.

Losing weight isn’t complicated on the Military Diet. If you stick to the diet plan, you’ll see the kind of results that are often promised by others and never delivered. Don’t waste your time on diets that don’t work. (Don’t be fooled by copycats, this is the original 3 Day Military Diet© with every detail you need to succeed right here on this website.) Our research and experience is often imitated, but never as good as the real thing.
Overweight people spend billions of dollars every year on products and services that promise miraculous results. We’ve got everything you need to succeed on the Military Diet. Welcome and let the weight loss begin…

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