Do you want to lose up to 10 pounds in one week? That’s the claim of the Military Diet. This diet plan has become one of the most popular diets available today. It’s quite easy to follow but you’ll have to follow a special low-calorie diet during the first three days to get military diet results. It’s a very basic diet in that you don’t have to purchase special food or dietary supplements. However, you’ll have to eat a set breakfast, lunch, and dinner Certain features couldest four d, days you should stay under 1,500 calories. While this is a low-calorie diet you still get to eat ice cream for dessert!
How can you lose weight faster with the military diet? One of the plusses of the diet is it’s high in protein, while low in calories, carbs, and fat. There are elements of the diet that help to boost a person’s metabolism to turn it into a fat-burning machine. One related website claims you can lose up to 10 pounds during the first week of the diet. It also claims you can lose up to 30 pounds in one month or one pound per day. Well, there’s no question that on paper you can lose weight.
What’s the Military Diet?
First, it’s important to point out there’s no official connection between this diet and the US military. There are some online claims that it’s been designed by the army or navy but there’s no proof that’s the case.
It’s also worth noting that the diet itself doesn’t include meals that are typically eaten in the military. This might be another theory that people have about the Military Diet.
The diet’s name is likely related to the ways the program is strict. For example, during the first three days, you’re required to eat a set menu for three square meals. The total calories for each day are also quite low. It starts at 1,400 for Day 1, drops to 1,200 for Day 2, and dips to 11,00 for Day 3.
There’s another reason you might feel like you’re in the army when following this diet. During the first three days, snacks aren’t allowed. You can give in to snack attacks during Day 4 to 7 but during the first three days, you can’t eat between meals.
The meals are low-calorie and high-protein. Here’s what you’ll eat during Day 1:
- Tuna (1/2 cup)
- Toast (1)
- Caffeinated coffee/tea (1 cup)
- Meat (3 ounces)
- Green beans (1 cup)
- Apple (1, small)
- Banana (1/2)
- Vanilla ice cream (1 cup)
One of the main features of the diet is low calories during Days 1 to 3. For example, the vanilla ice cream has 207 calories. Let’s look at the other menu items. For example, 3 oz. of lean pork would be about 110 calories. The green beans would be about 30 calories, and the fruit would be about 110 calories. So, dinner would only be about 20% higher in calories than the ice cream.
Military Diet Results: What To Expect
There are certain features that could contribute to positive military diet results including:
This is critical when on a diet because you have to create something called a “caloric deficit.” You can do that by eating fewer calories or doing physical exercise. You could also do both! On Day 3 of the Military Diet, The claims maybe you’ll be consuming up to 50% of what an average adult consumes during a day.
If you look at the diet’s details you’ll see several ways it cut calories. For example, portion sizes are quite small. On Day 1 you get toast with 2 tablespoons of peanut butter. On Day 2 you get 5 saltine crackers. Then on Day 3, you don’t even get a whole banana. Many people would eat at least 2x those portion sizes.
This diet is relatively low carb. It starts with protein sources like meat, hot dogs, and hard-boiled egg. The fruits are low-carb including banana, grapefruit, and (small) apple.
Other foods in the diet might seem high-carb but they’re less so with this diet. For example, the hotdogs are no-bun, peanut butter can be no-sugar, and the bread can be whole-wheat or multi-grain.
The diet includes different ways you can boost metabolism. The most obvious one is caffeinated tea and coffee since this can cause your metabolism to spike. That, in turn, can help you burn food faster.
However, other foods might be less obvious. Citrus (grapefruit) and protein can also boost your metabolism and cause you to lose weight faster. A surprising one might be dairy (cottage/cheddar cheese and ice cream). Studies show that full-fat dairy can boost your metabolism.
This is another key element of the Military Diet. Protein can help you lose weight faster, so there’s that. It can also help to prevent you from losing muscle when on a low-calorie diet.
Drawbacks of the Military Diet
Let’s get back to that claim the diet makes that you can lose 10 pounds in just three days. Here are some of the program’s main drawbacks:
1. Weight loss promise
Is it possible to lose 10 pounds in three days? It is but health experts explain that if you do then it’s probably water weight. It’s physically impossible to lose 10 pounds of fat in three days.
Other diets make the same claim of 10-pounds in 3 days. It includes the 3-day Detox Diet. It’s possible the claims are based on both water and fat.
There’s no question the Military Diet has healthy food. They include:
- Fruit (apple, banana, grapefruit)
- Beans (green beans, peanuts)
- Grains (toast, crackers)
- Dairy (cottage cheese, ice cream)
- Veggies (carrots, broccoli)
However, some health experts have argued that the menus aren’t chock-full of nutrients. For example, while saltines are low-calorie, they’re still made from refined flour. Hot dogs are processed meat made in factories. Toast can be relatively healthy but the diet doesn’t require whole/multi-grain bread.
3. Food combos
The diet claims that it uses food combos to boost metabolism. Experts explain that there’s no solid proof that it’s a thing. In other words, human bodies are already built to consume different nutrient combos. You don’t have to combine different foods to boost your body’s metabolism.
There’s no exercise program bundled with the Military Diet. The program’s website only recommends walking half an hour a day to boost weight loss. However, it’s ironic that a “military” diet doesn’t include any workouts.
In fact, if you want to maximize weight loss you should combine diet and exercise. This should include cardio or weight-resistance exercises during most days of the week. That will maximize how much weight you can lose in terms of military diet results.