How To Lose 10 Pounds in 3 Days? -Learning Drives

A military-style diet can be described as a popular diet that’s not really connected to the military, but is widely advertised on social media sites to aid in losing weight fast as much as 10-pounds (4.5 kg) within one week.

It is said to boost your metabolism by promoting 3 days of calorie limitation This is accomplished through a pre-determined low-calorie diet that is followed by a period of unlimited eating, without any supplements or paying any charges or subscriptions.

Although the diet can cause rapid, quick-term fat loss, this diet can be extremely restricting and the results aren’t likely to last in the long-term. In addition, diets that are based on crash such as this can affect how you interact with food due to their strictness.

This article will explain everything you should be aware of concerning the Military Diet including food plans, their potential risks, and whether or not it’s effective for losing weight.

What is the military diet?

Dietary regimens, sometimes known as the 3-day diet is an extremely short-term, fast reduction in weight diet which promises to help you shed as much as 10lbs (4.5 kg) in just a week.

The diet program consists of 3 days of a calorie-restricted diet program followed by four days of relaxation. The people who follow the diet are advised to follow the same routine for a period of up to one month or until they achieve their weight goal.

Since it is based on an on-and-off restrictions on calories The military diet is an example that involves intermittent fasting. Diets that are intermittently fasted are distinguished by the shifting between periods of less calorie intake as well as periods of unlimited eating ( 1Trusted Source).

However, even though you can be able to eat whatever you like on days off however, the diet encourages people to adhere to a more strict, but established meal schedule for the rest of the week to continue losing weight.

What is the military diet? How does it function?

The three-day military diet is divided into two phases spread over seven days.

The diet includes a pre-planned meals plan to eat breakfast, lunch and dinner for the first three days, and without food items during meals.

In this stage in which the total intake of calories is approximately 1,100-1,400 calories per day. This makes it a diet that is low in calories which is defined as a pattern of eating that offers 800-1,200 calories per every day ( 1Trusted Source2Trusted Source).

In addition, this kind of restricting calories is well below 2020-2025 United States Dietary Guidelines the recommended intake of calories for adults, which begins with a minimum intake of 2,200-2,400 for men , and 1,600-1 800 for women who are between the ages 18-60 ( 3Trusted Source).

For your protection and a sufficient nutrition, don’t follow the calories that the military diet demands without the advice of a medical professional or supervision.

For the remainder of 4 day of week the military diet is merely a way to encourage individuals to adhere to an balanced diet.

As mentioned previously it provides the option of a more moderate, 1,500-calorie diet program for those hoping to maintain their weight loss for the remainder throughout the day.

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Source: Google

The Three-Day Military Diet Menu Plan

Day OneDay TwoDay Three
Breakfast (297 calories)Breakfast (182 calories)Breakfast (369 calories)
1/2 grapefruit1 egg (any kind)5 saltine crackers
1 slice of toast, two tablespoons of peanut butterToast 1 piece1 slice cheddar cheese
Caffeinated tea or coffeeHalf a banana1 small apple
lunch (157 calories)lunch (297 calories)Lunch (132 calories)
1/2 cup tuna1 cup cottage cheese1 hardboiled egg
1 slice toast1 hardboiled egg1 slice toast
Caffeinated tea or coffee5 saltine crackers
Dinner (767 calories)Dinner (660 calories)Dinner (342 calories)
3 ounces of beef (your preference)2 . Hot sausages (without buns)1 cup tuna
1 cup green beans1 cup of broccoliHalf a banana
Half a banana1/2 cup of carrots1/2 cup vanilla ice cream
1 small appleHalf a banana
1 cup vanilla ice cream1/2 cup vanilla ice cream
Source: Google

The military diet food plan

Here’s a quick overview of how a week on this diet will look like.

The 3-day menu plan for three days

The three-day menu plan for the military diet is comprised of only a small selection of food items (16 total to be exact — which is intended to be divided into breakfast, lunch and dinner.

Breakfast food items include:

  • Toast or saltine crackers
  • peanut butter
  • grapefruit apple, grapefruit or bananas
  • Hard-boiled eggs, cheddar cheese or hard-boiled eggs

Lunch alternatives include:

  • Toast or saltine crackers
  • canned tuna, hard-boiled eggs or cottage cheese

Examples of dinner choices include:

  • any kind or variety of meat any kind of meat, hot dogs without buns or canned tuna
  • carrots, green beans or broccoli
  • Apples or bananas
  • Vanilla-flavored Ice cream with vanilla flavor

As you will see, there isn’t any variety for the first three weeks of this diet.

Additionally, the recommended portions of these 16 food items gradually diminish day-by-day. Your daily calorie intake begins at around 1,400 calories the first day, and decreases to approximately 1,100 calories by the day following.

In terms of the drinks allowed The diet recommends the consumption of water and herbs in teas. However, the menu permits caffeinated coffee or tea two times each day. However, it recommends against sweeteners and creamers.

The remainder of the 4 days

In the theory of things there are no guidelines for the remaining four day period of the program apart of following the healthy eating plan.

However, a more lenient 1,500-calorie meal is available for those looking to reduce their weight further.

In particular snacking is permitted on these times, but you should reduce the size of your meals.

Keep in mind that eating 1500 calories a day is an calorie limit that isn’t for everyone’s requirements for energy. This is particularly relevant if you have an active lifestyle. This results in a higher energy consumption which, in turn, increases your calories ( 4Trusted Source).

Additional prohibited and permitted food items

For those who are restricted on their diet the military diet allows substitutions for the 3-day period provided that the portions are in line with the calories count.

Apart from switching out foods that can trigger allergic reactions, like peanut butter, substitutes are alternatives for those seeking an lactose-free, gluten-free, vegetarian or vegan variant of their diet.

But it is important to not substituting grapefruit for orange. Instead, it suggests substituting it with one glass of water and half a teaspoon baking soda. It is believed to aid in alkalizing your system and decrease body fat.

Research has shown that some foods may boost your body’s acid burden the kidneys are able to eliminate the excess acid via urine. So, your choices in food are not a major factor in your body’s acidity and level of alkalinity ( 5Trusted Source).

Furthermore the animal-based proteins like those that are permitted in your diet are food items that can increase the acidity of your body which makes this advice quite in contradiction ( 6Trusted Source).

There is also no evidence that supports baking soda’s use to cut down body fat.

In addition, those who advocate for the military diet advise against artificially sweetened beverages in order to avoid weight increase. But, the evidence regarding the effects of these drinks of body mass can be varied ( 7Trusted Source8Trusted Source9Trusted Source10Trusted Source).

Breakfast Day One

Meal Calories: 297
1/2 grapefruit
1 slice toast
2.25 tablespoons peanut butter
tea or coffee (any tea, so long as it’s caffeine-infused)
Source: Google

Unch Day One

Meal Calories: 157
1/2 cup tuna
1 slice toast
tea or coffee (black or white, with splenda if you wish)
Source: Google

Dinner Day One

Meal Calories: 767
3 ounces of beef (any kind)
1 cup of green beans (cook in broth to create an incredible flavor)
Half a banana
1 small apple
1 cup vanilla Ice cream (today it’s a cup vanilla ice cream, however in the coming days, it’s 1/2 cup)
Source: Google

Day One Calorie Intake: 1,221 calories.

Breakfast Day Two

Meal Calories: 182
One egg (cooked in any way)
1 slice toast
Half a banana
Source: Google

Lunch Day Two

Meal Calories: 297
1 cup cottage cheese (or 2 ounces cheddar cheese)
1 hardboiled egg
5 saltine crackers
Source: Google

Dinner Day Two

Meal Calories: 660
Two hot doggies (no buns)
1 cup of broccoli
1/2 cup of carrots
Half a banana
Half cup of vanilla frozen
Source: Google

Day Two Calorie Intake: 1,139 calories

Breakfast Day Three

Meal Calories: 369
5 saltine crackers
1 slice cheddar cheese (2 ounces)
1 small apple
Source: Google

Lunch Day Three

Meal Calories: 132
1 hardboiled egg
1 slice toast
Source: Google

Dinner Day Three

Meal Calories: 342
1 cup tuna
Half a banana
1/2 cup vanilla ice cream
Source: Google

Day Three Calorie Intake: 843 calories.

The food items recommended for this diet all work to increase metabolism, therefore it is not suggested that you use any other food. The outcomes cannot be 100% guaranteed, and the diet could not be effective if it is not strictly adhered to.

If you need to find alternatives to the food you are eating in your diet due to medical or health reasons Here are the top options that offer the similar nutritional worth.

Three-Day Military Diet Substitutions List

Gluten-Free Substitutions

  • 1 ounce (1/8 cup) sunflower kernels. Be aware the sunflower kernels gluten-free. However, don’t buy the Planters brand because there is a trace of gluten.
  • 2 12 ounces (1/4 Cup) lower-fat milk with 1 teaspoon flax seeds.

Vegetarian Substitutions

  • The same amounts of cottage cheese as tuna.
  • Similar amount of tofu to tuna.
  • Peanuts or almonds.
  • Flax seeds or pumpkin seeds.
  • Veggie hot dogs.
  • Any kind of lentils or beans (4 1 ounces per one frank).

Other Substitutions

  • Half of a protein-rich bar to toast.
  • 1/2 cup of whole grain unsweetened cereal to toast.
  • 5 8 ounces of meal replacement shakes for toast.
  • You can substitute tuna for chicken.
  • It is possible to substitute strawberry or vanilla milk that is flavored with vanilla or strawberry (but no chocolate) for Ice cream.
  • You can substitute low-fat yogurt using fruit to make Ice cream.
  • It is possible to substitute apple juice in place of Ice cream.
  • It is possible to substitute bratwurst with hot dogs.
  • Feel free to use sunflower or soy seed butter or sunflower kernels to get the same amount of peanut butter.

A Couple Ideas to Make the Most of a Few Ingredients

Additional Foods and Spices Allowed

  • Splenda
  • A small amount of mustard
  • A small amount of delight
  • Lemon pepper
  • Mints and sugar-free gum
  • Salt and pepper, but not other other seasoning
  • Broth
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Source: Google

Frequently Asked Questions

Can I Repeat the Military Diet to Lose More Weight?

If you’re looking to replicate this Military Diet, eat normally for at minimum four days prior to starting the diet for three days again. It is possible to lose as much as 40 pounds in the span of a month if you adhere to these guidelines strictly.

How Do I Make the Most of the Four Days Off?

Eat healthy, balanced meals on days off. You’ll experience faster, more effective results if you do not overdo it and eat all the calories in this time. Actually the weight loss you achieve is more durable when you make use of the time off to build lasting, healthy eating habits. For instance:

  • Make sure your protein sources are light (salmon and chicken breast are excellent choice of meat).
  • Consume high-fiber and low-sugar vegetables and fruits at each meal.
  • Check to see that the carbohydrate you choose are made from whole grain.
  • Drink plenty of water!
  • Beware of added sugars.

Is the 3-Day Diet an Intermittent Fasting Diet?

It is not because there is no time for fasting. It is as a diet that is very low in calories due to the fact that the daily intake of calories is less than the 1500 calories per day to lose weight.

Isn’t Most of the Weight-Loss Water Weight? What About Losing Fat?

Particularly if you’re overweight, your first weight loss is likely to be through water. If you continue the plan it is also a good idea to alter your diet (even on days when you are off) you’ll begin to shed fat as you’ll be eating less calories than what you burn for energy.

Is This Diet Recommended by the American Heart Association?

It’s not. But, a few readers have mentioned (in in the comment section below) that heart specialists have suggested the same diet as this one in order to lose weight quickly prior to surgery. For me, this confirms the efficacy of the idea.

The 3-Day Diet With Exercise

Many people ask if they should work out during this diet. Yes! Keep in mind that this diet is popular with the military, and you won’t have to look for people who are lying on their stomachs!

The duration and type of your exercise will depend on your current exercise level and how muscular you are.

If you’re extremely overweight, it might be a good idea to take to walk briskly on the street. You’re welcome to keep moving! You might only be walking through the neighborhood this week and next week, but you’ll be able to do two!

If you’re already physically in good shape and are gaining muscle take the opportunity to work harder. You’ll increase your muscles, and the more you acquire the more you will be able to train! You’ll look slimmer and more toned , and feel healthier overall.

The best weight-loss exercises are:

  • jogging
  • walking briskly
  • by using an elliptical machine
  • swimming
  • jumping rope
  • by using treadmills

Of course, it’s beneficial and recommended to discuss your workout program with your doctor, especially when you suffer from medical or health issues.

Where I Got the Idea for the 3-Day Diet

How did I find this?

A man from the military who was a member of our church in the past recommended this diet to me. He explained that military recruits are on this diet in order to gain weight quickly. Since then, I’ve conducted extensive research and spoken to many individuals trying this program. In conjunction with my personal experience of trial and error and the following diet has been thoroughly tested and comes with tips to help you achieve success. You can be confident and see the results yourself!

I’m Afraid of Yo-Yo Dieting!

No matter if you do your Military Diet after four days off or not, getting weight is a major concern. If you consume cheesecake or chocolate bars rather than fruit, you might be gaining it back!

But, it isn’t necessary to be this way. Maintain your healthy diet and keep active and you’ll be able to keep your weight off.

To help you stay focus, I recommend this service for free: My Fitness Pal. This tool online is compatible on a laptop or a mobile device to keep an eye on what you eat. It’s simple and can help you to keep track of your food. It can help you keep track of the exercise you do, too.

How to Keep the Weight Off

  • Drink your water in the same manner as prior to. Here’s the goal take one-half of the mass (in kilograms) and consume at least those the ounces. If for example, the weight of your body is 160 pounds consume the minimum of 80 ounces water a day (more when you work out vigorously).
  • Take dietary supplements including a good multi-vitamin/mineral supplement. Other options include Omega 3, herbal system cleanser as well as food enzymes. (DO not supplement your diet during the three days of your diet unless it is recommended by a medical professional).
  • Make sure you keep up your workout!
  • Keep eating nutritious food however, with more variety.

If you are planning to keep your Military Diet, use your time off to reset in preparation for your three-day period you’ll be back on. This includes shopping, making meals ahead and cleaning the home of temptations.


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