How to Lose Weight with 3-Day Military Diet

A 3-day military diet aims to increase metabolic rate by limiting calorie intake. The foods that are included in the military diet increase insulin susceptibility. This helps to lower blood glucose levels and prevent weight gain.

But you can’t lose fat in 3 days. It usually goes from the weight of water in your body. You must exercise to preserve the weight you lost and start losing from the fat.

Attention! This diet plan is strictly not recommended for seniors, nursing mothers or pregnant women.

3-Day military diet to lose weight

The 3-Day diet plan contains dense and low calorie nutrients. You cannot consume more than 1,000 calories a day for these three days. Here is a diet plan to guide you on what to eat, how many calories you will consume.

Day 1 – Monday

When you start a diet, The first day is probably the hardest. If you’re accustomed to eating what you want, the diet may seem restrictive. Also, depending on how many calories you used to consume, you may feel hungry even after eating.

1st Day Diet List

Early morning (07:30 – 7:45) 1 tbsp honey and warm water with 1/2/lemon juice
Breakfast (8:15-8:30) 1 tbsp peanut butter + 1 cup black coffee/tea with 1/2 grapefruit + 1 slice multi-grain toast
Snack (11:30) 6 almonds + 1/2 cups sliced cucumbers
Lunch (13:00 – 13:30) 1/2 cups tuna + 1 slice toasted + 1/2 cups spinach
Evening Snack (16:00 – 16:30) 1 cup green tea/black coffee (without sugar) + 1 grain Biscuit
Dinner (19:00 – 19:30) Stepsided Chicken or fish + 1/2 cups green beans + 1/2 Bananas + 1 apple + 1 small ball vanilla ice cream

Why is that useful?

On the first day of the diet, you will consume a maximum of 1100 calories. It puts your body in a calorie deficit. This special combination of foods also helps increase metabolic rate.

Other Foods to eat

  • Fruits – melon, watermelon, guava, orange, Apple, kiwi and tangerine.
  • Vegetables – celery, leeks, cabbage, eggplant, asparagus, green beans, spinach, broccoli, carrots, beet, radish, fresh onions, peas and tomatoes.
  • Protein – Fish, chicken breast, lean turkey, lean beef, kidney beans, chickpeas, soy, soy cheese and lentils.
  • Milk – low-fat milk, low-fat yogurt, egg, sour cream and buttermilk.
  • Oils – olive oil, hemp seed oil, flax seed oil.
  • Drinks – fresh fruit and vegetable juices, coconut water, buttermilk and detox beverages.
  • Sauces – Mustard sauce, hot sauce.
  • Herbs and spices – peppermint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seeds, cemens seeds, turmeric powder and allspice.

Food to avoid

  • Fruits – Mango and jackfruit milk – full fat milk, full fat yogurt and full fat cream
  • Oils – vegetable oil, butter, margarine and mayonnaise drinks – carbonated beverages, packaged juices and alcohol sauces – ketchup, barbecue sauce, sweet pepper sauce, pepper sauce and mayonnaise.

Recommendations for Day 1

If you exercise, you can experience muscle fatigue and pain. There is nothing to worry about, the pain decreases after working on a regular basis. In Military Diet,  You must sleep wonderfully in the first day to start your second day good.

Day 2 – Tuesday

The plan for day 2 is just like the first day’s plan.

2nd Day Diet List

Early morning (07:30 – 7:45) 1 teaspoon of apple vinegar with hot water
Breakfast (8:15-8:30)

1 boiled egg + 1 slice multi-grain bread + 1/2 Bananas

Refreshments (11:30) 1 cup carrot juice + 2 almonds
Lunch (13:00 – 13:30) Asparagus + 1 boiled egg + 5 salted crackers 5 with 1/2 Cup cottage cheese
Evening Snack (16:00 – 16:30) 1 cup green tea/black coffee (without sugar) + 1 multi-grain biscuits
Dinner (19:00 – 19:30) 2 Sausages + 1 cup soteted broccoli + 1/2 cups sauté carrot + 1 piece banana + 1 ball small ice cream

Why is that useful?

Eggs and cottage cheese are high in protein, bananas are rich in potassium and  broccoli and carrot contain fiber.

Other Foods to eat

  • Fruits – oranges, apples, melons, guava, watermelon, kiwi and tangerine.
  • Vegetables – pumpkin, pepper, celery, cauliflower, leeks, cabbage, eggplant, asparagus, green beans, spinach, broccoli, carrots, beet, radish, fresh onions, peas and tomatoes.
  • Protein – Chicken breast, fish, lean turkey, lean beef, kidney beans, chickpeas, soy and lentils.
  • Milk – low-fat milk, low-fat yogurt, egg, sour cream and buttermilk.
  • Oils – olive oil, hemp seed oil, flax seed oil.
  • Drinks – fresh fruit and vegetable juices, coconut water, buttermilk and detox beverages.
  • Sauces – Mustard sauce, hot sauce.
  • Herbs and spices – peppermint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seeds, cemens seeds, turmeric powder and allspice.

Food to avoid

  • Fruits – Mango and jackfruit
  • milk – full fat milk, full fat yogurt and full fat cream
  • oils – vegetable oil, butter, margarine and mayonnaise
  • drinks – carbonated beverages, packaged juices and alcohol
  • spices – ketchup, barbecue sauce, sweet pepper sauce, pepper Sauce and mayonnaise.

Recommended for Day 2

After completing the day, you will feel lighter and thinner. This will motivate you even more.

Day 3 – Wednesday

Day 3 is the last day of dietary restrictions. You will consume about 1000 calories a day.

3rd Day Diet List

Early morning

(07:30 – 7:45)

1 cup of fenmen seed soaked water
Breakfast (8:15-8:30) 1 slice cheddar cheese + 5 Salty crackers + 1 small apple
Refreshments (11:30) 4 Walnut/6 pieces of salt-free pistachios + 1 cup calcium reinforced low-fat milk
Lunch (13:00 – 13:30) 1 piece hard boiled egg + 1 slice very fried toast + 1 cup chicken soup
Evening Snack (16:00 – 16:30) 1 cup green tea/black coffee (without sugar) + 1 multi-grain biscuits
Dinner (19:00 – 19:30) 1/2 cups grilled tuna fish (use olive oil) + 1 cup spinach + 1/2 banana + 1 ball vanilla ice cream

Why is that useful?

On day 3, the diet predicts enough food to keep you away from excessive eating, while the calorie restriction continues.

Other Foods for food

  • Fruits – passion fruit, pomegranate, banana, apple, orange, melon, guava, watermelon, kiwi and tangerine.
  • Vegetables – celery, broccoli, cauliflower, pumpkin, stuffed peppers, leeks, cabbage, eggplant, asparagus, green beans, spinach, chard, carrot, beet, radish, fresh onions, peas, tomatoes.
  • Protein – Chicken breast, fish, lean turkey, lean beef, tofu, kidney beans, mung beans, chickpeas and lentils.
  • Milk – low-fat milk, low-fat yogurt, skim yogurt, egg, sour cream and buttermilk.
  • Oils – olive oil, hemp seed oil, flax seed oil.
  • Drinks – fresh fruit and vegetable juices, coconut water, buttermilk and detox beverages.
  • Sauces – Mustard sauce, hot sauce.
  • Herbs and spices – peppermint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seeds, cemens seeds, turmeric powder and allspice.

Food to avoid

  • Fruits – Mango and jackfruit milk – full fat milk, full fat yogurt and full fat cream
  • Oils – vegetable oil, butter, margarine and mayonnaise drinks – carbonated beverages, packaged juices and alcohol spices – ketchup, barbecue sauce, sweet pepper sauce, pepper sauce and mayonnaise.

Useful TIP!!!

Soak the seeds of 2 teaspoons of chedmen in a cup of water from the night. To wake up in the morning.

3. Days after day (4. Day – 7. Day

4. Day 7. Feed the day as balanced as it should not exceed the 1500 calorie limit. In these four days, your body will rest and heal after 3 days of low calorie nutrition. These days your body tends to exceed the calorie limit. To avoid overfeeding, keep a calorie journal to record how many calories the food items contain and how many calories you consume in a day. Choose from soup, vegetable dishes, fish or chicken, fruit or fresh fruit juices. For your coffee or tea without sugar, exercise and sleep enough to prevent weight gain.

Do not continue this diet with very low calories for more than three days. If you still want to continue the 3-day military diet, start again on the next Monday.

Is the military diet safe and sustainable?

As you begin a diet plan, the first question that you have in mind is that it is safe and sustainable.

The 3-day military diet plan has helped many people around the world lose weight. This diet plan can be considered safe because you will consume too much fresh vegetables, fruits, complex carbohydrates and lean proteins, and the duration is only 3 days.

However, this diet cannot be called sustainable, because in 3 days you will lose the weight of the water mostly. If you return to your previous eating habits or do not exercise, you will regain the weight of the water and never burn any fat.

Benefits of a 3-day military diet

The 3-day military diet plan has certain advantages:

  • The first and most apparent benefit is weight loss. You lose 4-5 pounds for a week.
  • The military diet improves metabolic rate. This means that during the week your body will consume more calories even during rest, which causes faster fat loss.
  • It has a detox-like effect on the body.
  • The diet often predicts the consumption of natural nutrients and you need to adhere to the diet tightly, which clears your system.