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How To Lose 10 Pounds In 3 Days Military Diet


Who Can And Cannot Eat The Military Diet

3 Day Military Diet | Lose 10 Pounds in 3 Day | DOES IT REALLY WORK??

The Military Diet recommends this eating plan for emergencies where people need to lose unwanted pounds quickly. This only works for people who can stick to a few calories and fight hunger and low energy.

On the other hand, the military diet is relatively economical because youre eating real food. You dont need to buy any processed foods, beverages or supplements.

But once the low-calorie period ends, the effects of eating more calories are likely to return in return. A low-calorie diet is personally nothing new, and it is not realistic or sustainable, argues Rothenberg. For most people, dieting is extremely difficult.

In addition, according to the National Institute of Diabetes and Digestive and Kidney Diseases , extremely low-calorie foods can be dangerous if you are over the age of 50.

Military Diet

The following list includes foods to buy for the 3-Day Military Diet:

  • caffeinated coffee or tea

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Military Diet Meal Plan

Here is a 3-day military diet meal plan, followed by a guide on how to eat for days 4-7. If you are a vegetarian, have food allergies, or just dislike some of the foods listed below, make sure to read our list of military diet substitutions down below.

Day 1

  • Breakfast 1 slice toast, 2tbsp peanut butter, .5 grapefruit, 1 cup coffee
  • Lunch 1/2 cup tuna, 1 slice toast
  • Dinner 1 cup green beans, .5 banana, 1 small apple, 3oz any meat, 1 cup vanilla ice cream

Day 2

  • Breakfast 1 egg, 1 slice toast, .5 banana, 1 cup coffee or green tea
  • Lunch 1 cup cottage cheese, 1 hard-boiled egg, 5 saltine crackers
  • Dinner 1 broccoli, .5 cup carrots, .5 banana, 2 hotdogs , .5 cup vanilla ice cream

Day 3

  • Breakfast 1 apple, 1oz cheddar cheese, 5 saltine crackers, 1 cup coffee or tea
  • Lunch 1 egg, 1 slice toast
  • Dinner 1 cup tuna, .5 banana, 1 cup vanilla ice cream

Day 4-7

After completing the first three days of the diet, you should continue to eat and exercise normally for days four through seven.

Dont use this time to just pig out however. The military diet still recommends you keep your calorie intake below 1,500 which fairly demanding considering the USDA states that the average sedentary male needs to consume 2,400 calories in order to simply maintain calorie balance.

Its worth noting that people often have a difficult time accurately counting calories, so make sure you keep a journal or sign up for a fitness assistance program like My Fitness Pal .

High In Added Salt Sugar And Saturated Fat

Between the saltine crackers, peanut butter, bread, hot dogs, and cheese, the diet is quite high in processed foods that contain salt.

People should check nutrition labels to make sure that they are not eating more sodium than the recommended 2,300 milligrams a day limit. Where possible, it is best to buy food brands that are low in sodium or contain no added salt.

The hot dogs that the diet recommends eating consist of processed meat. They contain high levels of saturated fat and sodium.

Each days meal plan also includes vanilla ice cream, which can be high in added sugar. People could substitute the ice cream for 300 calories of healthful fruit, vegetables, or whole grains, which the plan currently lacks.

A diet that emphasizes high-calorie, dense foods may not feel very satisfying because portion sizes must remain small to keep meals within the daily calorie budget. This approach may not be sustainable.

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Thoughts On Losing 10 Pounds In 3 Days Military Diet

  • says:
  • I’m gonna do it! 184lbs BMI 33.2 Dr. Says I have to be 175lbs before approval for breast reduction surgery I’m only 5’2 one breast in mammogram machine was 18.1lbs!!!! HONEY THEY GOTTA GO NEOWWWW!!!! IM SOOOOO DOING THIS DIET! IVE ALREADY LOST2LBS. So only 7lbs to go!!! military diet YES!

  • Only way I’ve ever lost 10 lbs in 3 days was by not eating, or by dropping all my water weight. I also wanna point out that the food you have on your plate is damn near exactly what you get in a USMC chowhall. Chowhall just has a panini maker lol. Speaking of which, outside the chowhall, I lived off of MRE’s. 3 meals a day at 3500 calories each. Pretty wild! Also, your feet ain’t bad at all lol.

  • I been on the military diet for 2 weeks now I never even break it , its very hard but I have surgery in a three weeks and I need to loose 15 lbs so I decide to stick with it

  • Your Way Weight Loss
  • What Is Involved If You Want To Lose 10 Pounds In 3 Days By Using The Military Diet

    Military Diet To Lose 10 Pounds in 3 Day

    It is comforting to know that the military 3 day diet is an easy diet to follow. Also, it is good for both genders. With the army diet, you need to be on a diet for 3 days every 7 to 10 days. That means you do not have to be on a diet every single day. To get real results when taking on the military diet, you need to take the 3 days of dieting seriously.

    Also, you do not have to go crazy on the junk food once the 3 days have passed. The military diet just will not work. If you eat 2 pizzas, some liters of soda, bags of potato chips, and burgers the rest of the 4 to 7 days you are off the diet. You need to adapt a healthy lifestyle in addition to going on the 3-day military diet. Lose 10 pounds in 3 days safely.

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    Cut Refined Carbs From Your Diet

    Refined carbs have their grains stripped of the germ and bran content resulting in a final product with no fibers and adequate nutrients. These carbohydrates have a higher glycaemic index , making your blood sugar levels crash and spike, resulting in hunger.

    Research shows that a diet with refined carbs is responsible for increased belly fat.

    On the other hand, a diet rich in complex carbohydrates and whole grains is associated with low body mass index , a smaller waist, and lesser body weight .

    To get started, replace refined carbs foods such as pasta, white bread, and pastries with whole grains like quinoa, oats, buckwheat, and so forth.

    How Does The Military Diet Help To Lose Pounds In 7 Days

    The 3-day military diet is split into 2 phases over a period of 7 days. For the initial 3 days, the person is required to follow a set low-calorie meal plan for breakfast, lunch, and dinner. One is not allowed to snack in between but one can make slight alternations in the diet plan if one is allergic to certain substances. Total calorie intake during this phase is about 1,100 to 1,400 calories per day. The average adult takes about 2500 to 3000 calories in a day. This differs from individual to individual. One can measure their calorie intake by maintaining a journal about food eaten every day and the pounds lost on daily basis. In the military diet, the remaining four days have fewer food restrictions. The person is encouraged to eat healthy food to lose pounds quickly and refrain from eating high calorie or starchy food. Keep the calorie intake low to continue with the pounds loss journey. One can repeat this diet plan for several months until one reaches their goal.

    A post shared by Louise Domville on Apr 28, 2018 at 11:45am PDT

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    What Is The Military Diet Plan Meals

    The military diet plan meals, also referred to as the three-day diet, is a weight loss diet that can help you lose up to ten pounds in a week.

    The military diet plan meals includes a three-day meal plan accompanied by 4 days off, and the weekly cycle is repeated time and again until you attain your goal weight.

    Proponents of the diet declare that it was designed through nutritionists in the US military with the intention to get soldiers into top form quickly.

    However, the fact is that the diet isnt affiliated with any military or governmental group.

    The military diet plan meals are going by several different names as properly, along with the military diet plan meals, the military diet and even the ice cream diet.

    Substitute Processed Foods For Whole Foods

    Military Diet- Lose 10 lbs in 3 Days #militarydiet #lose10lbs #diet

    One good way to do that is to stock your refrigerator and pantry with whole foods instead of the processed ones.

    That way, when you want to cook or even a snack, it will be with whole foods and not junk.

    If you inculcate low carb vegetables such as bell pepper in your diet, they will fill you for long and you will be ingesting fewer calories.

    Other Weight Loss Tips

    Other little things you can do about your diet that will help you lose 10 pounds in 3 days are:

    • Reduce the condiments you use.
    • Avoid drinking calories while you avoid eating them.
    • Do count your daily calorie intake.
    • Eat only at meal times.

    Yes, I know, it takes a lot of discipline.

    Shouldnt you be in the first place?

    Look at the bright side, not only will these help you lose 10 pounds in 3 days, but you will also become a better person in the process!

    I have discussed exercising already, so this is not about working out.

    This is about your everyday regular life.

    Honestly, you wont lose much weight just sitting around being sedentary.

    You need an active lifestyle.

    Research has shown that a manual job can help you burn 1000 calories per day compared to a desk job.

    You dont need to quit your desk job just because of that.

    You can add some activity to your life. Use the stairs instead of the elevator.

    Walk or bike to work instead of driving.

    Get up and stretch after every one hour you spend sitting at a desk.

    These are great ways you can add movement to your day and you will be glad you did.

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    Is Exercising A Good Choice During Military Diet

    Well, first and foremost, the essence of exercises is to burn up facts that have been piled up by your body over time, and it is achieved by burning more calories than you usually would through workouts.

    Being on a low-calorie diet of less than 1,400 per day makes it pretty challenging to be involved in high-level exercises.

    However, it is good to get involved in low-stress exercises, especially if you had a stress-free day and during your four days off.

    What Is The 3

    The 3-day military diet is an eating plan which requires you to consume a low-calorie diet for three days and then eat normally for the other four days . According to Medical News Today, during these three days, your daily calorie intake must be between 1100 and 1400 .

    That said, when crafting this 3-day 10-pound meal plan, make sure that your calorie limit is within this range. Again, take note of the food group balance. Medical News Today states that the diet is rich in proteins and low in carbs, fats, and calories .

    Ideally, the low carbs, fat, and calorie content is meant to help with weight loss. Consumption of a low fat, carbs, and calorie diet helps burn fat by boosting metabolism . Please note that you have to use the correct food combinations for you to shed 10 pounds.

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    What’s The Right Way To Lose Weight

    As any successful dieter or medical professional can tell you, slimming down takes time.”Weight loss is a long-term game,” Paquette says.

    Dr. Holly Lofton, director of the medical weight management program at NYU Langone Health, recommends people start by keeping a food journal to monitor average daily caloric intake. Then look at where you can make easy changes: for example, by cutting three slices of bread at dinner down to two.

    It’s best to start slowly by removing empty calories from processed foods, snacks, and beverages, she advises. And of course, a healthy diet should include plenty of vegetables, high-fiber fruits and protein.

    Simply put: low-calorie diets like the Military Diet may help you shed a pound or two in the short-term, but they’ll never give you long-lasting results.

    “Weve learned almost any fad diet will help you lose weight, but the regain rate is high,” says Kizer. “No one likes to hear it, but small, realistic changes done by the whole family with good social support is still the best way to make lasting change.”

    At the end of the day, both Paquette and Kizer agree that the Military Diet probably does more harm than good.

    “Do I think it could be detrimental to the millions of Americans who already have an unhealthy relationship with food?,” says Kizer. “Yes.”

    Lets Begin With The 3

    Military Diet That Will Shed 10 Pounds From Your Body In ...

    Day 1:

    A diet plan for day 1 should not exceed more than 1400 calories. Below is one of the balanced meal plans which can be considered:


    • A cup of tea or coffee
    • Half a grapefruit
    • A cup of tuna
    • 1 cup of vanilla ice cream

    Drink plenty of water each day. You are free to take as much tea and coffee as you want, but each of them should be free from calories.

    Military Diet Plan

    For the net 4 days, there is no food restriction, but the calorie intake should not exceed more than 1500 per day. You are also permitted to enjoy low-calorie snacks. Due to its short duration, the military diet plan is the same to be followed by an average. However following it for longer durations, say for a month or more than that can put you at the risk of nutritional deficiencies by restricting your calorie count.

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    It Can Work But Not For Long

    If you want to lose a few pounds speedy, then the military diet plan meals can help.

    But youre likely to regain the weight again very rapid too. This is really not a very good eating regimen for lasting weight loss.

    If youre serious about losing weight and preserving it off, then there are numerous weight loss methods which are an awful lot better than the military diet plan meals.

    What Exactly Is The Military Diet Plan

    Overall, the military diet is a pretty low-calorie plan, considering dieters are encouraged to consume approximately 1,400 calories on day one, 1,200 calories on day two, and roughly 1,100 calories on day three, explains JJ Virgin, a board-certified nutrition specialist. The foods on the plan are supposedly “chemically compatible,” she says, and are said to work together in order to promote fast weight loss. When you are on the diet you are supposed to follow it for three days in one week, she adds.

    Military diet-approved foods aren’t what you’d typically think of as “diet” fare, including hot dogs, toast, ice cream, and canned tuna, says registered dietitian Brooke Alpert. See the full breakdown of the diet meals below. These same meals are prescribed for everyone observing the diet and are carefully planned out so you don’t overindulge or stray off the diet , says Alpert.

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    Can You Snack On The Military Diet

    Technically, no.

    According to The Military Diet website, extra food and snacks cannot be added to the outlined plan. However, it is possible to save food from each meal to eat at different times.

    For example, you could treat yourself to the vanilla ice cream as an afternoon snack instead of eating it at dinner.

    As the website claims, “Spacing out your food wont make any difference to the diets results. Just dont eat food thats not listed on the diet!”

    What To Drink On The Military Diet:

    How To Lose 10 Pounds In 3 Days | Military Diet

    Water is the best thing you can drink on a military diet, so drink as much as you can! As long as you dont add the extra calories with creamer and sugar, you can still drink coffee while on the Military Diet. Artificial sweeteners are not good for your blood sugar and can cause weight gain, so try to avoid them. The only artificial sweetener we recommend on the Military Diet is stevia . You can also drink as many caffeine-free herbal teas as you want in the diet.

    1 cup vanilla ice cream

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    How To Lose 10 Pounds In 3 Days

    It is one of the effective weight loss plans, which is proved to be useful to help you lose 10 pounds in one week.

    The great news is, it is free. It does not require any diet supplements or expensive foods to be included in your diet plan. There is no book available which you are abiding to buy to take advantage.

    The nutritionists in the U.S. military designed this diet plan to help out the soldiers to get in their shape.

    It is a 3-day diet that needs to be followed with the 4th day off. You need to repeat this cycle until the time you have not reached your desired goal. It is worth notable that the diet is not affiliated with any government body or U.S. military. Ice cream diet, navy diet, and army diet are some of the common names to which this diet is also referred.

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