The military diet plan is an easy and smart way to lose almost 10 pounds in one week. It is a 3-day diet plan which is followed by 4 days off in a row. You have to repeat this process every week until you get what you wanted to achieve. This diet plan is one of the most well-known plans amongst all the other diet plans. For following this diet plan, you don’t need any additional supplements or anything else. This diet actually works if you follow the diet plan as strictly as you can. It is believed that this diet plan was designed by the professional US military nutritionists for the military soldiers to keep them and their body in perfect shape. But, let us be very clear about this that this diet is not affiliated with any military institution. Also, this diet is quite popular with other names such as the navy diet plan and the army diet plan. Well, This diet plan is also considered as the quickest diet plan to shed that extra paunch from your body.
In this article, we will be covering everything and anything you want to know about this military diet plan. From ‘Is it really works?’ to ‘The 3-Day Meal Plan’, we have got everything and anything related to this diet plan only.
All You Want To Know About Military Diet Plan
Is It Really Works?
This 3-day diet plan is a combination of two phases. Phase 1 emphasizes on the 3-day meal plan and the following 4 days are all about your self-assessment and energizing yourself to keep yourself fit and healthy.
For first 3 days of the week, you can only have breakfast, lunch, and dinner. You cannot have any snacks in between any of these two meals. All of these 3 meals consist of low-calorie diet meals only. Approximately, you are allowed to intake 1,100 – 1,400 calories on a per day basis. This daily calorie intake is much lower than we usually consume in our everyday life. The following 4 days also have restrictions but these restrictions are fewer when compared to the strict 3-day meal plan.
Try to repeat this military diet plan each week as it helps you to shed your weight more easily than the other diet plans.
The 3-Day Meal Plan
Following is our detailed 3-day military diet plan.
Day 1:
This day 1 diet plan will restrict your daily calorie intake to 1,400 calories only.
For Breakfast:
For breakfast, take a slice of toast with only 2 tablespoons of peanut butter. You need to have half a grapefruit with a slice of the toast. You can have a cup of caffeinated coffee or tea if you want to.
Note: If you have peanut butter allergy then you can swap peanut butter with almond butter spread.
Lunch:
For lunch, consume half a cup of tuna with a slice of toast. In lunch also, you can have a cup of caffeinated coffee or tea, if would like to have it as it is an optional drink.
Note: If you belongs to the vegetarian category then you can swap a cup of tuna with a few almonds.
Dinner:
For dinner, you need to have something that will keep up with your energy and compensate your calories from breakfast and lunch and at the same time provide you a lot of energy. Consume almost 85 grams of any type of meat. Include 1 cup of green beans in your dinner. With these, have fruits in the given quantity: half a banana and 1 whole apple. Finish your dinner with 1 cup of ice cream, the flavor of the ice cream should be vanilla.
Day 2:
On day 2, we will be restricting your calorie intake to 1200 calories only.
For Breakfast:
For breakfast, consume a slice of toast with 1 properly boiled egg. Also, include half a banana in your second day’s breakfast. You can have a cup of caffeinated coffee or tea if you like to.
For Lunch:
For lunch, have one properly boiled egg (a hard-boiled egg is a preference). Consume a cup of cottage cheese with 5 saltine crackers. You can again have a cup of coffee or tea, make sure that the drink is a caffeinated one. The drink is optional.
For Dinner:
For dinner, strictly eat 2 hot dogs exclude bun. On day 2, you need to include veggies in your diet. For including veggies in your diet, you need to consume half a cup of carrots and broccoli as in an equal amount as for carrots. Also, consume half a banana with half a cup of vanilla flavored ice cream.
Day 3:
On day 3, you need to lessen your calorie intake from 100 calories. So, on the third day, you will be consuming only 1,100 calories.
For Breakfast:
For breakfast, consume approximately 28 grams of cheddar cheese. You can have this cheese with 5 saltine crackers. Include an apple in your breakfast. With all of this, you can also have a caffeinated cup of coffee or tea.
For Lunch:
For lunch, include a slice of toast and 1 egg. You can consume this egg in any way you want it to have. Again you can include a cup of coffee or tea and make sure it is a caffeinated one.
For Dinner:
For dinner, consume a cup of tuna with half a banana. Complete your 3rd day’s dinner with a cup of vanilla flavored ice cream.
For Remaining 4 Days In A Row:
For the last 4 remaining days of the week, you need to restrict your everyday consumption of calories. You need to limit your calorie intake to 1,500 calories per day only. During these 4 days, you can also have snacks in between any of your two meals.
For better results, keep a mobile application handy on your smartphone. This will help you to calculate a number of calories you are consuming on each day. One more thing you need to understand about this diet plan is that military diet plan does not have a long sustaining effect on your weight loss process. If you are looking for a long lasting weight loss then there are a few other options for weight loss diet plans.
Also read: 13 Diet Tips To Follow While Dieting
Tiru Dehariya
