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3 day diet menu

The military diet is currently one of the world’s most popular "weight loss diets."

This diet also goes by many other names, including the 3-day diet, navy diet, army diet, and even the ice cream diet. 

Regardless of the name, they all claim to help you "lose weight fast" up to 10 pounds (4.5kg) in a week.

The diet plan involves a 3-day meal plan followed by 4 off days. And this 7-day weekly cycle is repeated again and again until you reach your goal weight. 

One of the most attractive aspects that dieters like about this 3-day military diet is its simplicity.

There’s no calorie counting, no meal planning, and eating food you don't like. 

Each meal is designed to be low in calories and provide a mix of protein, carbohydrates and dietary fat, which claims to help you burn fat faster.

All in all, the military diet is very straightforward to follow.

If you've been thinking about giving this diet a try, here’s what's in the "3 day diet plan".

The 3-Day Diet Meal Plan

3 day diet meal plan menu

Day 1: Breakfast

  • 1/2 grapefruit
  • 1 slice of toast – preferably whole grain
  • 2 tablespoons of peanut butter
  • 1 cup coffee or tea (with caffeine)

Day 1: Lunch

  • 1/2 cup of tuna or lean protein substitute
  • 1 slice of toast
  • 1 cup coffee or tea (with caffeine)

Day 1: Dinner

  • 4 ounces of any meat or protein substitute
  • 1 cup of green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup of vanilla ice cream (coconut milk ice cream is awesome!)

Day 2: Breakfast

  • 1 egg 
  • 1 slice of toast
  • 1/2 banana

Day 2: Lunch 

  • 1 cup of cottage cheese 
  • 1 hard-boiled egg
  • 5 saltine crackers

Day 2: Dinner 

  • 4 oz of any meat or protein substitute like tofu
  • 1 cup of broccoli
  • 1/2 cup of carrots
  • 1/2 banana
  • 1/2 cup of vanilla ice cream

Day 3: Breakfast

  • 5 saltine crackers
  • 1 slice of cheddar cheese
  • 1 small apple

Day 3: Lunch

  • 1 hardboiled egg (or cooked however you like)
  • 1 slice of toast

Day 3: Dinner

  • 1 cup of tuna
  • 1/2 banana
  • 1 cup of vanilla ice cream

3 day diet plan

Day 4 to 7 

The remainder of the week also involves dieting.

Eat what you like, but keep it to a maximum of 1500 calories a day. Over 80% of people misjudge how many calories they eat, so if you’re serious about losing weight, keep a food journal or use websites and apps to keep track of your calorie intake so you won't over-eat and gain all the weight back.

Feel free to drink as much coffee or tea as you want, as long as you don’t add any calories from sugar or cream. Drink plenty of water too.

Can you really lose 10 pounds in a week?

Yes, this rate of weight loss is possible for overweight individuals who severely restrict their calories intake. This is not to say, most of the weight loss will be from fat loss. Much of it will be due to loss of water. 

Water weight typically drops much more quickly as the body’s glycogen store declines. And this happens when you restrict carbs and calories.

While this may look good on your weight scale, it's likely that you’ll regain the weight as quickly as you lost it. Once you begin to eat normally again, your weight is expected to go back to the pre-diet state, if not more

Conclusion

If you want to lose a few pounds quickly, then yes the 3-day diet can help. But it's not for long, and without some damage to your health.

Again, once you are off the diet, you are likely to regain the weight as quickly too. 

This diet along with other fad diets is simply not a lasting diet and for permanent weight loss.

If you’re serious about losing weight and keeping it off,  then there are many other weight loss methods that are proven to be very effective and are much better than the 3-day military diet plan.





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