3-day military diet – does it really work? Is a commonly asked question on the internet. Many people looking for a quick weight loss solution ask the question. It can be handy to know what you’re getting into before you prepare your military diet shopping list.
3 Day Military Diet
A military diet is a low calorie, low carbohydrate, and high protein diet. This is usually followed for three days in a row. Participants then take a break for four days of normal eating – as long as the daily calorie intake is under 1,500 calories. For the first 3-days of the diet plan, calories are very restricted. Depending on your weight when you begin the 3-day military diet, will be between 1,100 to 1,400 calories per day. This will stay the same for the each of the first 3 days. Although it’s commonly known as a military diet, there’s no actual affiliation with the military. It’s simply known as this because it’s pretty difficult to follow and is a tough diet to opt for.
Military Diet Shopping List
In terms of preparing a military diet shopping list, there are a few staples that appear in many menus. Whole wheat bread is a common element, along with meat, eggs, fruit, saltine crackers, and peanut butter. Other popular foods that can be included in a military diet grocery list are items, such as tuna, cottage cheese, hot dogs (no buns!), vanilla ice cream, green beans, tea, and coffee (these must be milk free). It is these items, high in protein and low in calories, that help boost weight loss during the first three days of the plan. However, although the items mentioned are popular, there many military diet substitutes that can be purchased if you’d prefer something else. Many people find a military diet very difficult to stick to because the calorie intake in the first days is quite restrictive.
Military Workout Plan
The military diet plan has no real connection with the armed forces. However, a military work out is very much associated with getting people in shape to sign up or meet navy weight requirements or those of any other military sector. There are numerous military work out plans that can be sourced online. What you decide to do will depend entirely on what you want to achieve. Be warned, though, the workouts are not easy, although you don’t have to follow them to the letter, and you can adapt them to your own specifications. Unless, of course, you actually require weight loss for military programs you want to join! Many military workout plans involve working on every part of the body. You can usually find crunches, sit-ups, leg and arm workouts, as well as all round fitness and stamina builders, such as running.
Military Diet Alternatives
Although we listed some of the most popular food stuffs on the military diet shopping list, you don’t have to be a meat eater to do it. There are numerous ways you can partake in the 3-day military diet without eating meat. There are plenty of military diet substitutions you can opt for instead. There are plans you can follow for a vegetarian or vegan military diet. Obviously, you just switch out the meat products for what you would usually eat. This is as long as you do not exceed your 1,400 calories per day (or whatever your specific daily limit is). The only thing to ensure is that you are still following a nutritional plan with a range of foods while you follow the 3-day military diet, whether it vegetarian, vegan, or otherwise.
Also read – 7 Day Smoothie Weight Loss Diet Plan
What happens if you don’t eat for 3 days?
Not eating for 3 days isn’t a healthy way to live, so it’s absolutely not a recommended course of action. Generally, what happens when you don’t eat for 3 days, you will lose water weight initially. Your body will use up glycogen to sustain itself at first before it starts to dip into fat. When your body releases glycogen, water is lost, and this is the biggest reason for rapid weight loss. Anecdotal evidence shows that day one can be extremely uncomfortable while the body hungers for food. As for day 2 and 3, people who have done this have stated that the subsequent days are slightly better. However, extreme and fad diets like this do have potential longer term health consequences.
Can you drink water on the military diet?
In a word, yes. In fact, it’s actively encouraged. Water is calorie free, so it’s the best thing you can do to stay within your calorie count and keep your body hydrated. Drinking water is pretty much recommended whether you’re on a 3-day military diet or not. Drinking water will help to flush toxins from your body and is a much healthier option than drinking soda. On the 3-day military diet, you can also drink black tea or coffee, but no milk, soda or alcohol.
Why am I getting fat in my belly?
There could be many reasons for gaining fat in your belly. The top culprit is generally that you’re putting on weight in general, and this is the area that you’re noticing it. However, don’t despair, there is plenty you can do to stop it. Initially, you will need to look at your diet and cut out sugary and high fat foods. Look at a high-protein diet, which also cuts out alcohol. You will also want to up your exercise program to increase your cardio activity and target the area you’re unhappy with. This might include stomach crunches, sit-ups, and possibly yoga or tai chi, depending on what you prefer. To be honest, much of your plan to eliminate body fat will depend on your diet, potential allergies, and lifestyle. Some people will find it easier to deal with than others. However, across the board, controlling your calorie intake and upping your exercise will help you get over the line quicker.
How much weight can you lose on the 3-day military diet?
Studies have shown the taking part in a 3-day military diet can help you lose up to 10 pounds within the first week. However, it is worth noting that much of this will be water weight. It doesn’t work for everyone, but there are numerous 3-day military diet success stories out there. The overall weight loss for anyone on a diet will depend on whether the plan is followed long or short term. You must also take into account your personal circumstances and any existing health conditions.
How can I lose my stomach fat?
There are many ways to tackle stomach fat when losing weight, but a calorie-controlled diet and exercise is at the top of the list. You mainly want to avoid foods that contain trans fats as these are harder to shift. Also, avoid sugary drinks and foods and ensure your diet is rich in soluble fiber. A no alcohol approach to your diet is also recommended as this can add weight around your middle (and everywhere else!). Along with a healthy, high protein diet, you should also target the area with your exercise regimen. Cardio and stomach crunches, sit-ups, and other intense workouts will help to tone the area. The change in your diet will shift the weight, so doing them both simultaneously is your best bet.
Although a 3-day military diet is a popular method of losing weight in the short term, it’s not recommended as a longer term strategy. This is largely due to the fact that it is possible to see detrimental effects over the long term. However, if you’re planning on a 3-day military diet for a short period of time, it can prove a very successful route to weight loss. The basic premise of the military diet is to restrict your calorie intake for 3 days. After this, you return to a normal routine for the following 4 days.
Obviously, it’s not for everyone and you should really talk to your doctor before embarking on any diet program. It can cause weakness and dizziness as your body adjusts to the changes in calorie intake, so you must be mindful of this. You should also take into account any existing health conditions you may have, as well as your overall lifestyle. However, if you’re fit and healthy enough to do it and looking for a short term strategy for an upcoming event, a 3-day military diet might well be exactly what you’re looking for.