Health & Life

What is the Military Diet and Does it Work?

The Military Diet is an incredibly popular weight-loss plan doing the rounds. But what is this 'Military Diet' and does it really work? Let's delve into the world of this trending diet and uncover its secrets.

Administrator

6 June, 2024

The Military Diet, or military-style dieting, has recently emerged as a popular weight-loss method, with many women swearing by its ability to help shed 5kg in just one week. But what is the Military Diet, and is it truly effective? Let’s find out!

1 What is the Military Diet?

The Military Diet is a strict diet that restricts calorie intake.

The Military Diet is a 7-day program. For the first 3 days, you’ll follow a very low-calorie diet. The next 4 days are “off” days, during which you can eat normally. This cycle of “3 on, 4 off” is repeated until you reach your desired weight.

Many people advocate for this diet, claiming it was designed by US military nutritionists to help soldiers quickly lose weight (about 5kg per week) and achieve their ideal body shape.

The Military Diet is said to help lose up to 5kg in a week.

In reality, this diet has no connection to the US military or any other military organization in the world. The extremely low-calorie diet would hardly meet the energy needs of soldiers who undergo rigorous daily training.

The term “Military” is just a figure of speech, suggesting that the diet is as strict as military life. Some also believe that associating the diet with the military lends it credibility and makes it more appealing to followers.

The Military Diet is also known by other names like the Navy Diet and the Ice Cream Diet.

2 Is the Military Diet Safe?

The Military Diet is repeated multiple times until the desired weight is achieved.

What sets the Military Diet apart is its short cycle of just 7 days, with only 3 days of strict dieting. Because it’s such a short period, it’s generally safe for most people and unlikely to cause long-term harm.

According to an evaluation in the American Journal of Clinical Nutrition, the weight-loss methods used in the Military Diet can be effective for short-term weight loss.

However, the diet is repeated multiple times until the desired weight is achieved, which can take several months. Restricting your calorie intake over a prolonged period can lead to fatigue, weakness, and potentially severe malnutrition.

Long-term dieting can make you tired due to malnutrition.

Additionally, the Military Diet often includes foods like , and … Consuming these regularly can lead to digestive and metabolic issues.

The Military Diet is popular among women because it’s easy to follow and doesn’t require long-term commitment. However, it’s unlikely to help with long-term weight loss as it doesn’t address daily eating habits. It can also lead to malnutrition and weight gain once you return to your regular diet.

3 How to Follow the Military Diet

Eating Rules

The Military Diet (7 days) is divided into two phases:

Dieting for the First 3 Days

Calorie intake should be around 1,100 to 1,400 calories per day.

Eat only 3 meals a day: breakfast, lunch, and dinner. No snacks in between.
Daily calorie intake should be between 1,100 and 1,400 calories.
Drink plenty of and (no or cream), and stay hydrated.

Healthy Eating for the Next 4 Days

Maintain a healthy diet during the remaining 4 days.

Follow a healthy diet for the next 4 days (ideally keeping calories under 1500).
Repeat the cycle until you reach your desired weight.
Combine with exercise, like running, for better results.

Allowed Foods in the Military Diet

Some of the allowed foods in the Military Diet include: , , , , crackers, coffee, tea,… Additionally, followers are encouraged to drink hot lemon water and avoid sugary drinks with artificial sweeteners.

Some foods used in the Military Diet.

The foods used in this diet are not set in stone. You can substitute them with other foods of equivalent calorie content. For example, you can replace with seeds if you’re vegetarian, or use almond butter instead of peanut butter if you have an allergy. Just make sure the total calorie intake remains within the prescribed range.

4 Sample Military Diet Menu

For the First 3 Days

Day 1 (approx. 1,400 calories)

Breakfast on the first day.

Breakfast: 1 slice of toast, 2 teaspoons of peanut butter, ½ grapefruit, 1 cup of coffee or tea.
Lunch: 1 slice of toast, ½ cup of tuna, 1 cup of coffee or tea.
Dinner: 85g , 1 cup of , 1 small , ½ , 1 scoop of vanilla ice cream.

Day 2 (approx. 1,200 calories)

Breakfast: 1 slice of toast, 1 egg, ½ banana, 1 cup of coffee or tea.
Lunch: 1 hard-boiled egg, 1 cup of , 5 , 1 cup of coffee or tea.
Dinner: 2 sausages (no ), ½ cup of carrots, ½ cup of , ½ banana, ½ scoop of vanilla ice cream.

Day 3 (approx. 1,100 calories)

Breakfast on Day 3.

Breakfast: 1 slice of , 5 crackers, 1 small apple, 1 cup of coffee or tea.
Lunch: 1 slice of toast, 1 egg (cooked any style), 1 cup of coffee or tea.
Dinner: ½ cup of tuna, ½ banana, 1 scoop of vanilla ice cream.

During these 3 days, you can drink as much coffee and tea as you like, but no sugar or cream is allowed. Also, make sure to drink plenty of water to stay hydrated and curb hunger.

For the Remaining 4 Days

Even though these are considered “off” days, you shouldn’t be too lax. You can have snacks and eat from any food group, but it’s best to keep your calorie intake below 1500.

Maintain a healthy diet during the last 4 days to maximize weight loss.

Eating healthily and moderately during these 4 days will enhance your weight loss. To be sure, you can use websites or apps to calculate before consuming.

That concludes our overview of the Military Diet. We hope you found this information useful. Thank you for reading, and see you in the next article!

Source: bazaarvietnam.com