The 3 Day Military Diet - How Many Pounds Can You Lose? How Many Calories Can I Eat Each Day?

  • Author: Jennifer Cohen
  • Coauthor: Cynde Lee, BS, MEd

  • Medical Editor: John P. Cunha, DO, FACOEP
    John P. Cunha, DO, FACOEP

    John P. Cunha, DO, FACOEP

    John P. Cunha, DO, is a U.S. board-certified Emergency Medicine Physician. Dr. Cunha's educational background includes a BS in Biology from Rutgers, the State University of New Jersey, and a DO from the Kansas City University of Medicine and Biosciences in Kansas City, MO. He completed residency training in Emergency Medicine at Newark Beth Israel Medical Center in Newark, New Jersey.

What should you know about the 3 Day Military Diet Meal Pan? How many pounds can you lose in a week? How many calories can you consume?

What is the 3 day Military Diet?

Surprisingly surviving the test of time, the 3 Day Military Diet is another fad diet, dating back to 1985. Copies of the "3 Day Diet" continue to float around cyberspace, promising quick weight loss, cleansing, lower cholesterol, and increased energy. However, no diet book exists to substantiate the science behind the "unique metabolic reaction."

Who does the 3 Day Military Diet?

Several religions, for example Hindus, Buddahsts, Islamists, Mohamed, and other cultures have restrictions on the drinks and foods that they consume.

What Is the Mediterranean Diet?

A diet traditionally followed in Greece, Crete, southern France, and parts of Italy that emphasizes fruits and vegetables, nuts, grains, olive oil (as opposed to butter) and grilled or steamed chicken and seafood (as opposed to red meat). Plus a glass or two of red wine.

To be exact, there is not merely one Mediterranean diet. What is eaten varies significantly from one Mediterranean country to another. There also are major differences in diet between some regions within a country, as in Italy. However, the shared features of what is usually spoken of as the Mediterranean-style diet.

How many pounds can you lose on the Military Diet? How many calories can you eat each day?

Followers of the 3 Day Military Diet are promised that you will lose up to 10 pounds in three days, although realistically, most of that weight is likely due to fluid loss and not the desired fat loss. Additionally, to achieve the proposed loss, exercise is not mentioned in the plan-a key factor in sustained and successful weight loss plans.

A diet plan that restricts your caloric intake of eating less than 1,000 calories each day, has the ability to lower your metabolism so that when you can go back to your normal diet you will gain the weight back even faster.

What are trans fats (the "good fats") vs. saturated fats (the "bad fats")?

The difference between trans fats or the "good fats" and unsaturated fats or the "bad fats" or (polyunsaturated fatty acids and monounsaturated fats) include foods loaded with butter and saturated fat like some cheeses, french fries, tampura, grilled fried foods like meats, pork, chicken and fondu, and fatty and sugary foods like mexican food, donuts, cupcakes, cupcakes, and frosting.

What are the benefits of eating trans fat foods? What lifestyle changes can you make to eat more foods that are high in trans fats and low in saturated fats.

Eat mono- polyunsaturated fats in moderation, and start to replace saturated fat for trans fat foods. Foods that are high in trans fats can help you lower your triglycerieds and cholesterol levels, reduce your risk of high blood pressure, prediabetes, type 2 diabetes, heart disease, stroke, lung diseases like COPD, emphysema and chronic bronchitis, and lung cancer fom smoking and secondhnd smoke.

Did you know that cigarette smoke is the main way that harms those around you? If you quit smoking it will help decrease diseases and. Did you know that smoke can penetrate everything in your home including plasterboard, clothing, toys, furiniture, bedding, and kitchen products?

What foods can you eat on day 1 of the Military Diet? What and how much can you eat and drink?

The 3 Day Military Diet is a very specific food plan that must be followed precisely. Portions must be eaten exactly as specified and dieters are warned not to overeat -- otherwise the promised 10 pound weight loss may not be achieved. Likewise, dieters should not under-eat, even if they are not hungry. Foods that you can eat each day on the Military Day are:

Day 1

Breakfast

  • Black coffee or tea, with 1-2 packets Sweet & Low or Equal
  • ½ grapefruit or juice
  • 1 piece toast with 1 tablespoon peanut butter

Lunch

  • ½ cup tuna
  • 1 piece toast
  • Black coffee or tea, with 1-2 packets Sweet & Low or Equal

Dinner

  • 3 ounces any lean meat or chicken
  • 1 cup green beans
  • 1 cup carrots
  • 1 apple
  • 1 cup regular vanilla ice cream

What foods can you eat on day 2 of the Military Diet?

Day 2

Breakfast

  • Black coffee or tea, with 1-2 packets Sweet & Low or Equal
  • 1 egg
  • ½ banana
  • 1 piece toast

Lunch

  • 1 cup cottage cheese or tuna
  • 8 regular saltine crackers

Dinner

  • 2 beef franks
  • 1 cup broccoli or cabbage
  • ½ cup carrots
  • ½ banana
  • ½ cup regular vanilla ice cream

What foods can you eat on day 3 of the Military Diet?

Day 3

Breakfast

  • Black coffee or tea, with 1-2 packets Sweet & Low or Equal
  • 5 regular saltine crackers
  • 1 ounce cheddar cheese
  • 1 apple

Lunch

  • Black coffee or tea, with 1-2 packets Sweet & Low or Equal
  • 1 boiled egg
  • 1 piece toast

Dinner

  • 1 cup tuna
  • 1 cup carrots
  • 1 cup cauliflower
  • 1 cup melon
  • ½ cup ice cream (regular vanilla only)

In addition to its strict daily food prescription, dieters drink 4 cups of water or drinks that do not have any calories daily.

Does the 3 Day Military Diet work? What do the reviews say? Is It Dangerous?

The 3 Day Military Diet plan may be dangerous or at least, harmful to your metabolism. According to Cindy Moore, former director of nutrition therapy at "The Cleveland Clinic, "It is an urban legend that are not healthy diets nutritionally, and the only reason it causes weight loss is because it is so low in calories, not because of any food combinations or metabolic reactions."

Following a plan with fewer than 1,000 calories a day concerns Moore. "The plan yields about 1,000 calories a day which has the ability to lower metabolism so when you revert back to normal eating, you regain weight even quicker."

Moore adds that the diet "sets up a vicious cycle of being hungry during the restrictive three days and most likely overeating on the off days."
Additionally, because the 3 Day Diet is so low in carbohydrates, it's likely the initial weight loss is primarily water weight, as carbohydrate encourages your body to retain water. As soon as the dieter goes back to consuming a normal amount of carbohydrate, the water weight comes back.

Weight loss is possible on the 3 Day Diet, but only because it is very low in calories. Going back to so-called “normal eating” does little to promote a healthier lifestyle, instead the pattern promotes undesirable yo-yo dieting or an on-again off-again approach to weight management that is not successful long term.

Bottom line? Keep looking for a well-balanced weight loss plan that controls calories every day, including the Meditaranian, Vegetarian, or Vegan, or low-fat diet.

Can exercise help you lose more weight on the 3 Day Military Diet?

Getting more exercise and allows you to eat a wide variety of healthy foods. MyPlate is a good plase to start. Print out a list of foods that you should eat and put on your refrigerator so that the whole family can remember to heat healthy foods. Fad diets promise that you will lose weight fast, howeover; you just don't get enough calories, electrolytes, and minerals.

not enough to eat a prescribed diet for three days without addressing eating habits that cause weight gain.

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Medically Reviewed on 1/31/2019
References
REFERENCE: ChooseMyPlate. USDA.
<https://www.choosemyplate.gov/>