Jeffrey Salazar
The military diet is a short-term, restrictive, intermittent fasting eating plan that claims to help people lose weight quickly — up to 10 pounds in a week. Despite its name, the diet has no links to the military or any government body. The diet involves dividing the week into three low-calorie days, followed by four non-diet days. The low-calorie days are restricted to 1,100 to 1,400 calories a day, while the non-diet days recommend keeping calories below 1,500. The diet includes some foods that are high in saturated fat, salt, and sugar, and it promotes the consumption of unhealthy processed meats while underemphasizing vegetables.
| Characteristics | Values |
|---|---|
| Type of diet | Fad diet, intermittent fasting, low-calorie diet |
| Weight loss | Up to 10 pounds (4.5 kilograms) in 1 week |
| Calorie intake | 1,100–1,400 calories per day for the first 3 days; 1,500 calories for the remaining 4 days |
| Meal plan | Set meal plan for breakfast, lunch, and dinner for the first 3 days, without snacks between meals |
| Food choices | Hard-boiled eggs, cheddar cheese, coffee, saltine crackers, canned tuna, peanut butter, bread, hot dogs, etc. |
| Drink choices | Water, black coffee or tea, herbal tea (caffeinated drinks are allowed as long as no extra calories are added) |
| Substitutions | Allowed during the 3-day phase as long as portions match the calorie count; sunflower seed butter instead of peanut butter, tofu dog instead of a hot dog, etc. |
| Duration | Can be repeated for up to 1 month or until the desired weight loss goal is achieved |
| Safety | May be difficult and potentially unsafe to sustain due to severe calorie restrictions |
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What You'll Learn
The military diet is a fad diet with no military association
The military diet is a fad diet that involves eating a calorie-restricted diet for 3 days of the week, followed by 4 days of regular eating. It claims to help people lose weight quickly, with up to 10 pounds (4.5 kilograms) of weight loss in 1 week. Despite its name, the diet has no association with the military or any government body. It is called the "military diet" to reflect the discipline and resolve needed to achieve weight loss, similar to the discipline demanded by military service personnel.
The diet involves dividing the week into three low-calorie days and four non-diet days. During the first phase of 3 days, the total calorie intake is roughly 1,100-1,400 calories per day, which is significantly lower than the recommended daily calorie intake for adults. The diet is high in protein and low in fat, carbohydrates, and calories. It includes specific food combinations, such as hard-boiled eggs, cheddar cheese, coffee, and saltine crackers, to boost metabolism and burn fat. However, the diet is limited in food choices and may not provide enough fiber, vitamins, and minerals, which are essential for good health and energy production.
The military diet allows substitutions during the 3-day phase, as long as portions match the calorie count. For example, sunflower seed butter can be substituted for peanut butter, and tofu dogs can replace hot dogs. However, some foods cannot be substituted, such as grapefruits, which are said to have a specific pH level that affects the body's acidity. The diet also emphasizes the consumption of water with baking soda, claiming that it helps alkalinize the body and reduce body fat. However, research shows that dietary choices have little effect on the body's acidity or alkalinity levels, and there is no evidence supporting the use of baking soda for weight loss.
The military diet is a restrictive and potentially unsafe intermittent fasting eating plan. While it may promote short-term weight loss, there is no research supporting its claimed benefits, and severe calorie restrictions may pose health problems. It is important to consult a healthcare professional before starting any new dietary regime, especially if one has a pre-existing medical condition or is on medication. Adopting healthy eating habits every day is a more sustainable approach to losing weight and maintaining weight loss.
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It involves 3 days of calorie restriction, then 4 days of regular eating
The military diet is a short-term, restrictive, intermittent fasting eating plan that claims to help people lose weight quickly. It involves dividing one's week into three "on" days of calorie restriction, followed by four "off" days of regular eating. During the "on" days, calorie intake is restricted to 1,100–1,400 calories per day, which is significantly below the recommended daily calorie intake for adults. The diet provides a set meal plan for breakfast, lunch, and dinner during these three days, without any snacks in between meals. It emphasizes certain food combinations to boost metabolism and burn fat, such as eating grapefruit or drinking baking soda mixed with water to alkalinize the body and reduce body fat. However, there is no evidence supporting the use of baking soda for this purpose.
The "off" days, or the four days of regular eating, are also referred to as "healthy eating, non-diet days." During these days, the plan suggests continuing to restrict calories to 1,500, which is still below the recommended daily intake. People may choose to further optimize their weight loss by reducing calories on these days as well. The military diet allows substitutions during both the "on" and "off" days, as long as portions match the calorie count, and it can be adapted for vegans, lactose intolerant, or those following a gluten-free diet.
The military diet is criticized for its limited food choices and inclusion of foods high in saturated fat, salt, and sugar. It also promotes the consumption of unhealthy processed meats and underemphasizes vegetables, potentially leading to a lack of essential vitamins, minerals, and fiber. While the diet claims to help with rapid weight loss, there is no research supporting its benefits, and severe calorie restrictions may pose health problems. It is always advisable to consult a healthcare professional before starting any new dietary regime.
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It claims to help lose 10 pounds in a week
The military diet, also known as the 3-day diet, is a short-term, calorie-restricted diet that claims to help people lose up to 10 pounds in a week. Despite its name, the diet is not associated with the military. The diet involves a 3-day, low-calorie meal plan followed by 4 days off. The first phase of 3 days involves consuming roughly 1,100 to 1,400 calories per day, while the remaining 4 days involve following a 1,500-calorie diet.
The military diet became popular due to its promise of quick weight loss. However, it's important to note that most of the weight loss is due to the loss of water, as severe calorie restrictions lead to a decline in the body's glycogen stores, which are responsible for storing water. Once an individual returns to their normal diet, they can easily regain any lost weight.
The military diet provides a set meal plan for breakfast, lunch, and dinner for the first 3 days, without snacks between meals. It emphasizes specific food combinations that purportedly increase metabolism and burn fat, although there is no research to support these claims. The diet is high in protein and low in fat, carbohydrates, and calories. It includes foods such as hard-boiled eggs, cheddar cheese, saltine crackers, canned tuna, coffee, tea, and grapefruit.
While the military diet may lead to short-term weight loss, it is not a sustainable or healthy approach. The diet is unbalanced and may lead to health issues such as nutrient deficiencies if followed for extended periods. Additionally, the rapid weight loss associated with the diet may pose potential risks, including malnutrition, fatigue, loss of strength, and a slower basal metabolic rate.
To optimize weight loss, some individuals may choose to reduce calories on the 4 rest days as well. However, it is important to consult a healthcare professional before making any drastic calorie restrictions, as consuming too few calories can lead to various symptoms and health issues.
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It includes foods like eggs, cheese, and saltine crackers
The military diet is a fad diet that claims to help people lose weight quickly, specifically up to 10 pounds in a week. It involves restricting calorie consumption for 3 days and then eating a regular diet for the next 4 days. The diet includes foods like eggs, cheese, and saltine crackers.
Eggs are a common food item on the military diet, with hard-boiled eggs being specifically recommended. They are a good source of protein and can be substituted for other animal products like meat or fish. Eggs can also be used as a substitute for other foods on the diet, such as cheese or toast.
Cheese is another important food on the military diet, with cheddar cheese being commonly recommended. It is a good source of protein and calcium, and can be used as a substitute for other dairy products like yogurt or cottage cheese.
Saltine crackers are also included in the military diet. They are a source of carbohydrates and can be substituted with other grain products like rice cakes, quinoa, or couscous. However, it is important to ensure that the calorie count remains the same when making substitutions.
While the military diet may be effective for short-term weight loss, it is important to note that it may be difficult and potentially unsafe to sustain. The diet is low in fruits and vegetables and high in processed foods, saturated fat, salt, and sugar. It is always recommended to consult with a healthcare professional before starting any new diet, especially one that involves severe calorie restrictions.
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It may be difficult and unsafe to sustain
The military diet is a short-term, restrictive diet that claims to help people lose weight quickly—up to 10 pounds in just one week. Despite its name, the diet has no links to any military or government body. The diet involves dividing the week into three low-calorie days, followed by four "off" days of regular eating. During the first phase of three days, the total calorie intake is roughly 1,100–1,400 calories per day, which falls below the recommended daily calorie intake for adults.
Additionally, the military diet includes some foods that are high in saturated fat, salt, and sugar, and promotes the consumption of unhealthy processed meats while underemphasizing vegetable intake. This imbalance in nutrient intake could have negative health consequences over time. Furthermore, the diet does not provide guidance on maintaining weight loss after the initial three-day phase, and individuals may experience rapid weight gain if they do not have a plan in place.
The military diet also lacks flexibility, as it requires strict adherence to the meal plan. Deviating from the plan or making substitutions without proper guidance could impact the effectiveness of the diet and potentially lead to nutritional imbalances. Finally, before starting any dietary regime, it is essential to consult a healthcare professional, especially for individuals with specific medical conditions or dietary requirements.
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Frequently asked questions
The military diet is a fad diet that claims to help people lose weight quickly, specifically 4.5 kg or 10 pounds in a week. It involves eating a calorie-restricted diet for three days of the week and then eating a regular diet for the next four days.
The military diet is high in protein and low in fat, carbohydrates, and calories. It includes foods like hard-boiled eggs, cheddar cheese, coffee, saltine crackers, canned tuna, peanut butter, bread, hot dogs, and vanilla ice cream. The diet is quite high in processed foods that contain salt.
Despite its name, the military diet has no links with any military or government body. The name was likely chosen to reflect the discipline and resolve needed to achieve weight loss, similar to that demanded by service personnel.
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