Have you heard about the three-day diet or the so-called military diet? This short-term weight loss plan has proven to be quite successful for most of the people that gave it a try. I am one of the avid military diet supporters, and I came up with the following guide to help you get started with it.
There have been many articles about the diet, and some people have even published modified versions of the report. These modified versions can prevent you from getting the benefits of the nutritional plan. Even if a slight change took place, this slight change could have serious consequences on the final outcome.
I have included the details and the specifics of the original three day military diet. If you want to succeed and lose a lot of weight, you will need to follow the outline provided in this article.
Please check with your doctor before you start any diet or program.
Breakfast –1/2 Grapefruit, 1 Slice of Toast, 2 Tablespoons of Peanut Butter, and Coffee or Tea
Lunch –1/2 Cup of Tuna, 1 Slice of Toast, and Coffee or Tea (any brew, as long as it’s caffeinated)
Dinner –3 ounces of any type of meat, 1 Cup of Green Beans, 1/2 Banana, 1 Small Apple, and 1 Cup of Vanilla Ice Cream
Tips to Try:
Warm the apple and/or banana and eat them over the ice cream. Delicious!
Cook the green beans with the meat or simmer them in the broth.
Breakfast –1 egg, 1 Slice of Toast, 1/2 Banana and coffee or tea.
Lunch –1 Cup of Cottage Cheese (Or 1 Slice of Cheddar Cheese), 1 Hard Boiled Egg, and 5 Saltine Crackers
Dinner –1 Hot Dog, (no bun), 6 oz chicken or tofu, 1/2 Cup of Broccoli, 1/2 Cup of Carrots, 1/2 Banana, and 1/2 Cup of Vanilla Ice Cream
Breakfast -5 Saltine Crackers, 1 Slice of Cheddar Cheese, 1 Small Apple and 1 cup coffee or tea
Lunch –1 Hard-Boiled Egg, and 1 Slice of Toast
Dinner –1 Cup of Tuna (or 1 cup of chicken), 1/2 of a Banana, and 1 Cup of Vanilla Ice Cream
Frequently Asked Questions – Answered:
Is it possible to do this diet for more than 3 days?
The answer here is a NO. Do this military diet in 3 days at a time and revert back to a regular low healthy low calorie diet after that you also have to go back to a regular diet to give your metabolism a chance to reset itself.
What are the drinks allowed during this diet?
Water. Drink lots, lots of water.
Why hotdogs are included in this diet?
It’s the combination of foods and how they chemically break down each other to help boost your metabolism and promote weight loss.
Can I substitute some of the foods?
Ideally no, because the way the diet works most effectively is how the foods combine with each other. But there are a list of acceptable substitutes.
Why This Diet Works?
This diet works on chemical breakdown and is proven. So, stick to the diet’s ingredients without making changes. Even if you modify one of the basics, you will be interfering with the efficiency of the meal plan. The diet is to be used for three days at a time.
Salt and pepper are permissible to make the food more palatable.
Avoid using any other spices, condiments or dressings. You can certainly make a compromise with your taste for a period of three days because trying the diet for a longer period of time is counter-indicative.
Once you are done with the diet
Go back to eating all kinds of foods but do not over do it. Try to stick to healthy nutrients and meal ingredients.
You need to have four days of normal nutrition between two attempts with the military diet program and after four days of normal eating, you may start back on the 3-day diet again. If you want to enhance the results of the diet even further, you can consider exercise.
When it comes to hydration, you are allowed to drink caffeinated beverages during the first day of the program. Water is the only type of liquid you can consume during the second and the third days of the diet.
This is a safe diet and can be used by many different individuals and body types. Exercise is recommended.
REMEMBER: Do not eat/snack between any of the meals!
NOTE: Water intake is always unlimited anytime. (Within reason, of course, don’t make yourself throw up).
Food Choices Explained
- Toast = 1 slice of any type of bread but preferably whole wheat bread. Can be toasted or ate without toasting.
- Peanut Butter = Can be home pressed or bought by the jar for convenience. Choose brands with less sugar (such as JIF®). Can be crunchy or smooth.
- Coffee or Tea = Plain, black coffee or tea that is caffeinated. Nothing added.
- Tuna = Fresh or Canned tuna fish.
- Any type meat = Exactly that, any type of meat, May be fresh, or canned meat. Includes but not limited to: Seafood, beef, pork, or poultry. If opting for canned or deli meat, buy the lowest in sodium and fillers, and the closest to fresh as possible.
- Vanilla ice cream = Plain, straight, and regular vanilla ice cream. Nothing added.
- Egg: Where it’s not specified, the egg can be cooked in any manner that you prefer. For a hard-boiled egg, start in cold water and bring to a boil. After water begins boiling, cook for about 12 minutes.
- Saltine crackers = Plain soda crackers. If not available, just use plain crackers.
- Hot Dogs: Beef franks, turkey franks, etc. Franks with only one type of meat. The cheap, mixed meat wieners, with unhealthy fillers, are not recommended.
- Slice of Cheddar = About two ounces of cheddar cheese.
TESTED AND APPROVED ADDITIONS
- Small amounts of mustard
- Small amounts of relish
- Lemon pepper
- Sugar free gum and mints
*Substitutions can often be made by switching out with something that has the same nutritional value. Such as similar amounts of fats, carbohydrates, calories, vitamin content, protein and/or fiber.
1 slice of toast (whole wheat bread). “One” of the following =
1 ounce (1/8 cup) of sunflower kernels (these are also gluten free, but refrain from the Planters brand which has traces of gluten)
1/2 cup of whole grain cereal (such as Kashi Go Lean)
1/2 high protein nutrition bar
5 ounces of meal replacement shake
2 ounces (1/4 cup) of low-fat yogurt with 1/2 teaspoon of flax seed
1/2 teaspoon of baking soda in a glass of water at least 30 minutes before eating. Use another piece of fruit in its place when you eat.
Banana “One” of the following =
2 kiwi = 1 banana (so for 1/2 banana days have 1 kiwi)
1 cup of papaya
Peanut Butter “One” of the following =
Sunflower seed butter
Same measurement of sunflower kernels
Tuna (Same measurement unless specified) “One” of the following =
2 ounces of cooked chicken meat (to replace half cup of tuna, 4 ounces for whole cup)
Hot Dogs (Beef or Turkey Franks) “One” of the following =
Beans or lentils, any type (4 0unces, or half cup per frank)
Small Apple = Another “fleshy” type fruit such as plums, peaches, or grapes
Egg “One” of the following =
1 cup of milk
1 Chicken wing
1/4 cup of seeds or nuts
2 slices of bacon
Vanilla ice cream “One” of the following =
Same measurement of strawberry or banana flavored milk (not chocolate because chocolate contains caffeine)
Same measurement of low fat yogurt with small amount of fruit
Green Beans “One” of the following =
Lettuce leaves with a few cherry tomatoes
Tomato (same measurement)
3 cups of raw spinach or 1 cup cooked and drained
2 cups of fresh spinach ( or 1/2 cup cooked, boiled, drained )
Same measurement of beets
1 whole bell pepper
( Or ) make a small salad with 1 cup of fresh spinach, 1/4 bell pepper and a few cherry tomatoes. May use salt, pepper, mustard, lemon pepper or lemon juice to season)
Broccoli “One” of the following =
Cheddar Cheese “One” of the following =
Cottage cheese, (1 cup to substitute 1 slice)
2 ounces of ham
Cottage Cheese “One” of the following =
2 Ounces of cheddar cheese (to substitute 1 cup of cottage cheese)
2 ounces of ham
Coffee or Tea =
Sugar-free hot chocolate (the kind mixed with hot water)
MOVE IT! MOVE IT! MOVE IT!
Many have asked if they should exercise on this diet. The answer is “yes!” You should exercise on every other diet, and this one is no different. Remember, this diet is used by the military! You don’t find those people sitting on their rumps! 🙂
Exercise should also be incorporated on at least two of your days off. Now, the tricky part. The type of and duration of exercise depends on different factors such as current activity level and how lean you are.
If you are severely overweight, you might only be able to handle a brisk walk around the block until you get stronger. That’s okay. just keep moving! It’ll get easier eventually. Just don’t give up. You may only be able to walk around the block this week, but next week you can try two! At the end of your journey, you may be strong enough to run a marathon! It is possible!
If you are already active and have more muscle, go ahead and push yourself even more! You’ll gain even more muscle and the more muscle you gain, the more you can exercise! You’ll look leaner and more toned and will be much healthier in general.
Of course it’s always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.
What about my 4 days off? I’m afraid I’ll gain it back!
Gaining the weight back on the four days off is a concern for many. Granted, if you decide upon cheesecake and candy bars instead of your fruit you may gain it back indeed!
However, it doesn’t have to be that way. As long as you keep up your healthy eating habits and stay active, you will be able to keep it off. For those of you who may need to help to stay focused on the four days off, I suggest a free service, My Fitness Pal. You can use it from your computer or mobile device. It’s very handy and helps you stay on track and keep you informed. It even helps you keep track of your exercise!
Additional tips for your four days off:
- Continue to drink your water as before. Take half of your weight in pounds and drink at least that many ounces of water. Example: If you weigh 160 pounds, drink at least 80 ounces of water per day. (More is needed for vigorous exercise, caffeine intake, etc.
- Take dietary supplements, including a good multi-vitamin/mineral supplement. Some other good choices are Omega 3, herbal system cleansers, and food enzymes. (DO NOT take supplements during the three days of the diet unless recommended by a health care provider).
- Continue exercising.
- Continue eating nutrition packed food although in more variety,
- Use your four days off to refocus and prepare for the 3 days back on.
Some of the #1 Recommended Tips
- Drink “at least” half of your body weight in “ounces” of water 7 days per week.
Do NOT weigh again until the morning of the 4th day. (Weight can fluctuate during the dieting period and leave you discouraged. This is important so that you stay focused).
- Take the four day break between cycles to refuel, refocus. and reset your metabolism.
- Take your measurements. (If you’re gaining muscle, the weight may not show on the scale as much as in inches lost because muscle weighs more than fat. But toning is VERY good!
- You can look lean with a higher number on the scale if you have toned muscle! That’s the case with a lot of military people).
Follow the diet exactly for best results.
- Exercise! (You can save your biggest workouts for your days off to save your energy if you’re prone to weakness. Just exercise lightly on the three days, but be sure to Getting MOVING on those four days off, really)!