The military diet also called the 3-day diet claims to help you lose up to 10 pounds in a week. This diet requires people to follow a low calorie diet for 3 days and then normal eating for 4 days. Military diet is high in protein and low in fat and carbohydrates. This diet can be effective and can help people lose weight, if followed correctly. But before starting this diet, you should keep in mind that people often experience weight gain after these short term diets, so it is important that you have a plan to maintain your body after the diet.
Meal Plan
Now here we are writing about the 3-day meal plan that you have to follow in the military diet.
DAY 1
BREAKFAST
-half a grapefruit
-a slice of toast
-2 tablespoons of peanut butter
-1 cup of coffee or tea
LUNCH
-half a cup of tuna
-a slice of toast
-a cup of coffee or tea
DINNER
-3 ounces of any meat with a cup of green beans.
-half a banana
-1 small apple
-a cup of vanilla ice cream
DAY 2
BREAKFAST
-1 egg
-a slice of toast
-half a banana
LUNCH
-1 hard-boiled egg
-a cup of cottage cheese
-5 saltine crackers
-2 hotdogs without buns
-1 cup of broccoli
-half a cup of carrots
-half a banana
-half a cup of vanilla ice cream
DINNER
–2 hotdogs with no bun
-half a cup of carrots and half a cup of broccoli
-half a banana
-half a cup of vanilla ice cream
DAY 3
BREAKFAST
-5 saltine crackers
-1 slice of cheddar cheese
-1 small apple
LUNCH
-1 half-boiled egg
-1 slice of toast
DINNER
-1 cup of tuna
-half a banana
-1 cup of vanilla ice cream
Vegan Meal Plan
A vegetarian meal plan is also available:
DAY 1
BREAKFAST
-half a grapefruit
-1 slice of toast
-2 tablespoons peanut butter
-1 cup of coffee or tea
LUNCH
-half an avocado
-2 tablespoons of hummus
-1 slice of whole-wheat toast
-1 cup of coffee or tea
DINNER
-Tofu (up to 300 calories)
-1 cup of green beans
-half a banana
-1 small apple
-1 cup vanilla ice cream
DAY 2
BREAKFAST
-half a cup of baked beans
-1 slice of whole-wheat toast
-half a banana
LUNCH
-1 cup of unsweetened soy, hemp or almond milk
-half an avocado
-2 tablespoons of hummus
-5 saltine crackers
DINNER
-2 veggie hot dog without the buns
-1 cup of broccoli
-half a cup of carrots
-half a banana
-half a cup of vanilla ice cream (or dairy-free ice cream)
DAY 3
BREAKFAST
-1 slice of cheddar cheese (for vegans, about 15-20 almonds)
-5 saltine crackers or half a cup of couscous or quinoa
-1 small apple
LUNCH
-half an avocado
-1 tablespoon hummus
-1 slice of whole-wheat bread
DINNER
-half a cup of canned chickpeas
-half a banana
-1 cup of vanilla ice cream (or dairy-free ice cream)
The military diet may be effective and harmless, but if followed for longer adherence has associated risks like, regaining weight, especially if people reduced their calorie intake every day.
