Introduction
Body fat and weight loss have been popular goals that many people have wanted to achieve at some point. Eliminating fat and increasing muscle mass aren’t just cosmetic goals but are also essential steps to improve our health. Dietary plans that are healthy for losing weight can help reduce blood pressure and cholesterol; burning calories is an essential element of this process.
Weight loss is likely to occur when you consume less than your body requires. Simply say, eat less and move more. This way, your body will use stored body fat for energy (as opposed to what you consume.) However, some of us require to get a jumpstart on our diets. A massive drop in weight will give us the energy boost and motivation we need.
The 3-Day Military Diet
Here’s a 3-day military diet that will aid you in losing 10 pounds! (This diet is meant for women. However, men should add 100 calories per day, which is in the form of protein.) Be aware that military personnel could (or might not) utilize this diet. However, it works! It’s not due to some fancy foods that help be used to burn fat, but simply due to the reduction of calories. (Hint: ice cream is a component of the diet but in moderation!)
Day 1
- Breakfast: Half of grapefruit, one piece of toast (preferably whole wheat or multigrain) as well as two tablespoons of peanut butter. If you suffer from an allergy to peanuts, you can substitute for almond butter sunflower seed butter, hummus pumpkin butter, or bean dip. Breakfast isn’t complete without a cup of caffeinated tea or black coffee. Be aware that you can’t add any sugar or cream, milk, or other sweeteners to your tea or coffee. These drinks are not required for your diet since you can replace the water with any amount you want. However, green tea and coffee both possess the ability to be thermogenic (burns more calories), and black coffee can reduce your appetite.
- Lunch: Half one cup of tuna, a piece of toast (but no peanut butter this time), and black coffee, water, or tea. If you want to spice your food, consider alternatives like garlic salt pepper, honey mustard, and any other low-calorie or no-calorie spice.
- Dinner: 3 ounces of meat as well as one cup of green beans, half of an apple, a small banana, and a cup of vanilla Ice cream. As you can see, there are not a lot of food items in this diet, which is because reducing calories is what leads to weight loss. If you’re trying to shed weight, you must cut down on calories!
Day 2
- Breakfast: One slice of whole or multigrain wheat toast, a whole egg, and half of a banana.
- Lunch: One cup of cottage cheese (or you can substitute it with a slice of cheddar cheese), one hard-boiled egg, and five saltine crackers. Due to the limited amount of food consumed in this diet, it’s not recommended that you work out gruelingly during these times. Instead, take an easy 30-minute walk every day.
- Dinner: Two hot dogs (minus buns), 1 cup of broccoli, half a cup of carrots, half a banana, and half a cup of vanilla Ice cream. The diet requires vanilla ice cream as the only option (why? I don’t know). However, you can substitute the ice cream (who would ever do this?) by using one cup of apple juice or one cup of strawberry, vanilla, or almond milk with a banana flavor. The vegetables on the menu should be cooked or baked, cooked or consumed raw. Meat is best grilled or baked, and if you’re vegetarian, you can substitute protein sources by eating tofu, beans, lentils, or portobello mushrooms.
Day 3
- Breakfast: 5 saltine crackers with a piece of cheddar cheese and a small apple. Saltine crackers can be substituted with rice cakes (one for one), and cheddar cheese can be substituted with ham, eggs, or cabbage. You can also substitute soy cheese. Don’t forget to bring your caffeinated or black coffee!
- Lunch: A slice of whole bread, or multigrain, and a hard-boiled egg. You can swap the egg for 1 cup of milk, two bacon slices, or a single chicken wings. As you’ll see, between day one and day 3, there is a gradual and slow reduction in calories (hence the rapid weight loss).
- Dinner: One cup of tuna, a half banana, and 1 cup of vanilla Ice cream. Remember, you are not allowed to snack during this diet. It would help if you took these meals and only these food items. You can swap the food around so that you can have breakfast for dinner or vice versa; however, you are not allowed to add additional food items! Alcohol is strictly forbidden during this diet (even if it is a macronutrient with no nutritional value). Even on the days you are off, it is not recommended to drink alcohol, particularly beverages that are fruity or beer-based (it’s only empty calories!) If you must drink, then just one glass of wine is allowed. Be aware that the terms fat loss and weight are two distinct entities. Losing 10 pounds in 3 days does not mean losing 10 pounds of fat. The decrease in calories (and salt, too) will help you shed some weight in water, some intestinal mass (poop), and some fat too. If you think this diet is proper for you, consider giving it a try! Make sure to consult with a doctor before diving into a diet that is so strict.
Is The Military Diet Healthy?
If you think that the three-day military diet is too excellent to be real, some dietitians may agree with you. The diet regimen is unbalanced and repeated repeatedly, which can lead to potential nutritional deficiencies and health issues. The goal of the military-style diet is to achieve a dramatic reduction in calories over short periods. Studies have established the connection between diets promising impressive results and the emergence of disordered eating habits and an unhealthy relationship with food. Additionally, the military diet is characterized by regularly consuming processed food such as crackers, hot dogs, and ice cream. These foods harm metabolism and can increase your risk of developing chronic diseases. A healthy eating plan should be based on healthy, unprocessed foods instead. Although the low-calorie diet in the military diet can cause constant hunger, this regimen is relatively simple to follow due to its brief duration. However, the military diet provides short-term results and not positive habit changes. So, once you resume your regular eating routine, you’ll likely gain the weight you lost. The military diet could cause certain safety concerns. It’s not viable in the long term and doesn’t offer long-term lifestyle modifications. Suppose you are looking for lasting weight loss results and changes to your diet. In that case, we suggest setting achievable goals and opting for healthy, sustainable diet plans instead of resorting to quick diets such as the 3-day military-style diet. Lifestyle changes that last a long time are crucial for lasting weight loss and preventing potential weight gain.
Can You Lose 10 Pounds In 3 Days On The Military Diet?
The primary reason behind the military diet’s popularity is its blatant promise to help you shed as much as 10 pounds within a week. However, it is important to remember that each body reacts differently to this diet, and most of the time, the claims are not realistic. You could lose this weight within a week, but not everyone will experience similar results. The bulk of the weight loss you see with this plan is due to the loss of fluids and water. According to a study in 2015 published on NCBI, diets that require extreme calorie restriction lead to glycogen stores, which are the body’s primary source of energy. Consuming enough calories permits the accumulation of fluids since each gram of glycogen is approximately three grams of water. So, when a diet program depletes glycogen reserves, your body eliminates the water stored. This shift in the balance of water causes weight loss. When you resume your old diet and cease these processes, your body replenishes glycogen stores and then regains the same weight. In essence, long-term reduction in weight and control consists of two steps to: losing weight and maintaining the weight you desire. The most nutritious dietary habits out are aiming for a perfect weight loss of 1-2 pounds per week, resulting in fat burning, not losing muscle mass or liquid.
