Food for Health

3 Day Military Diet to Lose Weight

The military diet, also refers to as the three-day diet, is a weight loss diet that can help you lose significant amount of weight – 10 pounds to be precise – in just a week. It is able to do so because of the inclusion of low calorie dietary foods in it. If you’ve also been in such a major life crisis situation where you had no option but to lose weight, then should definitely vouch for this 3 Day Diet.

Before you brush aside this blog calling it gibberish, you should get acquainted with the way this diet works.

1. Healthy Fasting

fasting

The structure of a military diet is based on the strict schedule of 3 days on/ 4 days off. It is a form of intermittent fasting which incorporates very less calorie intake. The military diet is not exactly fasting because one does not stop eating completely. In fact, it is designed to make the “fasting” phase manageable so you need not to be famished. This 3 day diet is considered to be the most effective modus operandi for fasting. It lets your body to enjoy the benefits of fasting without having any repercussions on your health.

2. Boosts the Metabolism

boost your metabolism

If you seriously desire to reap the benefits of the Military Diet, then it is immensely important to follow the meal plans. The staples included in the diet are strictly designed to enhance your metabolism as well as help your body to get rid of excess calories and fats.

One way to ensure that your diet boosts your metabolism is by eating plentiful proteins. The foods with high protein have a high thermal effect. These foods require several calories to digest which means your act of eating only can help you burn many calories.

The second way is by consuming foods loaded with fiber. Fibers are considered to be the healthy version of the carbohydrates. Fibers satiate us like carbs but and help in boosting metabolism as well. 

And the last and final one is calcium. Calcium sticks to the fat molecules making them pass through your digestive system rather than getting accumulated on your body. Plus, the additional benefit you will get is strong bones.

Now, here is the much-awaited Meal Plan for 3-Days on the Diet:

meal plan

Day 1

Breakfast – 1

– 1 cup coffee or tea (5 calories)

– 1 slice whole wheat toast (77 calories)

– 2 tablespoons peanut butter (188 calories)

– ½ grapefruit (52 calories)

Lunch – 1

– 1 cup coffee or tea (5 calories)

– 1 slice whole wheat toast (77 calories)

– ½ cup canned tuna (166 calories)

Dinner – 1

– 3 oz any meat / 3 oz is about the size of a deck of cards (139 calories)

– 1 cup green beans (44 calories)

– ½ banana (53 calories)

– 1 apple (78 calories)

– 1 cup vanilla ice cream (290 calories)

military diet

Day 2

Breakfast – 2

– 1 slice whole wheat toast (77 calories)

– ½ banana (53 calories)

– 1 egg / cooked however you like (72 calories)

Lunch – 2

– 1 cup cottage cheese (231 calories)

– 1 hardboiled egg (72 calories)

– 5 saltine crackers (65 calories)

Dinner – 2

– 2 hot dogs / no bun (380 calories)

– 1 cup broccoli (31 calories)

– ½ cup carrots (25 calories)

– ½ banana (53 calories)

– ½ cup vanilla ice cream (145 calories)

military diet

Day 3

Breakfast – 3

– 1 slice (1 oz) cheddar cheese (113 Calories)

– 1 apple (78 calories)

– 5 saltine crackers (65 calories)

Lunch – 3

– 1 slice whole wheat toast (77 calories)

– 1 egg / cooked however you like (72 calories)

Dinner – 3

– 1 cup canned tuna (331 calories)

– ½ banana (53 calories)

– 1 cup vanilla ice cream (290 calories)

military diet

Meal Plan for 4-Days off the Diet:

Day Off 1

Breakfast – Almond Butter Pear Toast (350 Calories)

– 2 slices multigrain bread

– 1 tbsp almond butter

– 1 pear, sliced on toast

Lunch – BBQ Black Bean Burger & Slaw (400 Calories)

– 1 black-bean burger

– 1 whole-grain hamburger bun

– 1 tbsp low-sodium barbecue sauce

Dinner – Garlic Basil Shrimp & Zucchini Pasta (450 Calories)

– 1 cup whole-wheat pasta noodles, cooked

– 3 oz frozen precooked and shelled shrimp, thawed

– 1 cup chopped zucchini

– 2 tbsp chopped fresh basil

– 2 garlic cloves, minced

– 1 tbsp olive oil

Day Off 2

Breakfast – Whole Grain Waffles with Berry & Walnut Compote (350 Calories)

– 2 frozen low-fat, whole grain waffles

– ¼ cup blackberries

– ½ cup strawberries

– 1 oz walnuts, chopped or whole

Lunch – Turkey, Pear & Swiss Sandwich (400 Calories)

– 1 tsp dijon mustard

– 2 slices whole grain bread

– 5 thin slices turkey

– 1 pear, sliced

– 1 slice low-fat swiss cheese

Dinner – Three Pepper Cilantro Fajitas (450 Calories)

– ⅓ cup each sliced red, green and yellow bell peppers

– ½ small onion (sliced)

– ½ cup canned low-fat refried beans

– 2 whole wheat tortillas

– ¼ cup cilantro, chopped

Day Off 3

Breakfast – Eggs Florentine on English muffin (350 Calories)

– 2 scrambled eggs

– ½ cup cooked baby spinach

– 1 whole wheat English muffin, toasted

– 1 cup cantelope

Lunch – Balsamic Chicken Salad Pita (400 Calories)

– 1 cup precooked and diced chicken

– 2 tablespoons balsamic vinegar

– ¼ cup chopped scallions

– 1 large stalk celery, chopped

– 1 whole wheat pita

– 1 cup bagged mixed salad greens

Dinner – Hoisin Grilled Fish & Summer Vegetables (450 Calories)

– 4 oz fish (salmon or tilapia fillets)

– 1 tbsp hoisin sauce (Chinese barbecue sauce found in the Asian section of grocery stores)

– ½ cup chopped yellow squash

– ½ cup pea pods

– ½ cup chopped carrots

– ⅔ cup cooked brown rice

Day Off 4

Breakfast – Cottage Cheese Delight (350 Calories)

– 1 cup nonfat cottage cheese

– 1 cup strawberries

– Sprinkle with cinnamon

Lunch – Grilled Chicken & White Bean Salad (400 Calories)

– 2 cups Leafy greens (lettuce, spinach)

– 1 cup chopped mixed vegetables (carrots, peppers, tomato)

– 3 oz grilled chicken breast

– ½ cup cooked white beans

– 2 tbsp low-calorie salad dressing

– 1 tangerine

Dinner – Grilled Salmon with Beans, Rice & Salad (450 Calories)

– 8 oz grilled salmon with lemon

– 2 cups steamed green beans with garlic

– ½ cup cooked brown rice

– 2 cups mixed leafy greens salad

– 2 tbsp reduced calorie salad dressing

Snacks – Choose 2 per day (150 Calories each)

– 1 cup snap peas or carrot sticks, ¼ cup hummus

– Fruit and nut bar

– 18 baked tortilla chips, ½ cup guacamole

– 1 small banana, 1 tbsp peanut butter

– 1 slice of whole-wheat bread spread with 2 tbsp. part-skim ricotta, topped with 1 chopped dried fig and 1 tsp honey

– 1 apple, 22 pistachios

 

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