3 Day Military Diet: Best Way to Accomplish Health Goals

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3 day military diet on first hear may sound like the toughest option to lose weight. But it can easily be the most ‘economical’ and ‘efficient’ option for a diet as we will see. We are what we eat, each and every cell of our human body is nourished by the nutrients derived from our diet. They are the first and the most important step in the hierarchy of an individual’s fitness transformation. Although generally one looks at exercise as the first stepping stone on the journey towards one’s well being, increasingly diets are being adopted to help us adapt to better healthy habits. Following 3 day military diet can help us to understand our bodies and its underlying mechanism in a much better way.

3 day military diet is claimed to help one lose close to 10 pounds in just 3 days which tells us about its underlying efficiency. Before jumping out of our bed in excitement, we need to keep in mind that these numbers are average figures. A particular result may or may not tally with these average figures. But without losing our excitement we can look for the positives that may manifest from following 3 day military diet. The diet regime can be easily fit into 3 days without any special requirements. It can be preferred by working professional to include the diet on any weekend for first try out. 3 day military diet is economical as individuals need not go out of their regular food budget to purchase any other groceries or supplements which are not commonly available.

How 3 Day Military Diet works:

The way of working of 3 day military diet rests on 3 basic concepts which we can be easily remembered :

First is the concept of calories

Calories are the basic units of energy that are derived from the food that we consume to carry out our biological functions. We burn calories all the time, even while simply breathing. Hence the difference between the calories that we consume and calories that we burn leads to weight loss. 3 day military diet by laying emphasis on calorie restriction (of around 1000 cal) initiates this process as a normal adult needs more than 1500 cal a day. The body, to meet daily requirements, starts burning calorie by utilizing stored fat deposits. It also recommends food items that are inherently low in calorie, as the ones we have mentioned.

Second is the concept of intermittent fasting

3 day military diet asks its followers to consume their daily food intake in not more than 3 meal-time. This creates a conducive condition for intermittent fasting. Though intermittent fasting can be practiced in various forms and duration, 3 day military diet allows even a beginner to derive its benefit without getting overwhelmed by its difficulty.

Third is the concept of efficient metabolism and fat-burning

3 day military diet turns the body into better metabolic state because the calorie restriction that has been imposed on the body starts burning fat at higher level, this process is sometime also referred as ketosis. The glycogen stores in the body are used for this purpose. The foods recommended during this regime, such as eggs are also known to enhance the fat-burning qualities of body.

Things to think about 3 Day Military Diet:

  • Not affiliated to military in any way: As mentioned before the word military can simply be thought of as a reference for the strict adherence to the rules in a disciplined manner that need to be followed during the regime of the diet. Nothing else.
  • 3 day military diet asks for a strict adherence to amount of calorie consumed i.e. around 1000 cal.
  • Practitioners need not only focus on results or numbers: Diets are primarily for inculcating good eating habits as opposed to following fads over weekends or obsessing about counting calories to decimal places.

  • 3 day military diet is essentially a calorie restriction diet: For individual suffering from fluctuations in insulin level, a consultation with their dietitian would be highly recommended.
  • Consumption of food obtained from good sources which are not required to be expensive: Individuals can find foods items required by 3 day military diet to be easily available without any financial overburden.
  • Need not be repeated often without giving body enough time to recuperate: 3 days of military diet is followed by days of normal consumption pattern, hence one should avoid stretching the restricted regime as it would exert undue pressure on body. The body needs time for recovery phase before another 3 day military diet can be pursued.

Recommended food for 3 Day Military Diet:

This is a tentative list of food items that can be consumed while following diet. One would notice that major nutrient content of these food are proteins, calcium, fibers, vitamins and minerals. These categories of food are even helpful when not following 3 day military diet. Foods rich in carbohydrates and fats need to be sparingly consumed. Common items generally recommended are:

  • black coffee, without any added artificial sugar
  • fruits like apples, kiwi, orange, guava, watermelon, muskmelon
  • greens like green beans, broccoli, cabbage, spinach, peas
  • cheese; (cottage/cheddar)
  • vegetables; beetroot, carrot, radish, eggplant, tomato
  • protein sources; soy, tuna, meat, eggs, legumes, lentils
  • peanut butter, yogurt, buttermilk
  • whole grain foods; like toast made of whole wheat

 

An example of 3 Day Military Diet plan:

Day 1

Breakfast

Lunch

Dinner

  • Black coffee or tea or water

  • 1/2 Cup of Tuna

  • 3 oz. any lean meat

  • 1/2 a Grapefruit or 1/2 cup Grapefruit Juice

  • 1 slice toast

  • 1 cup green beans

  • 1 slice toast with 1 Tbsp Peanut Butter

  • Black coffee or tea or water

  • 1 cup carrots

  • 1 medium apple

  • Black coffee or tea or water

 

Day 2

Breakfast

Lunch

Dinner

  • Black coffee or tea or water

  • 1 cup 2% cottage cheese

  • 1/2 cup carrots

  • 1 egg

  • saltine crackers

  • 1 banana

  • 1 slice toast

  • Black coffee or tea or water

  • 1 cup broccoli or cabbage

  • 1 banana

  • 2 beef franks or hot dogs

  • Black coffee or tea or water

 

Day 3

Breakfast

Lunch

Dinner

  • Black coffee or tea or water

  • 1 hard boiled egg

  • 1 cup carrots

  • 1 oz.(slice) cheddar cheese

  • 1 slice toast

  • 1 cup cauliflower

  • 1 small apple

  • Black coffee or tea or water

  • 1 cup melon

  • 5 regular saltine crackers

  • 1 cup tuna

  • Black coffee or tea or water

 

Benefits of 3 Day Military Diet:

  • Efficient weight loss- By simply adhering to restricted food intake an individual can easily start to lose weight.
  • Enhanced metabolic rate- Body will start burning fat immediately after it senses that its required calorie count has not been fulfilled.
  • Added benefits of intermittent fasting – 3 day military diet mimics fasting but for a very short duration of time, this nudges the body into regenerative or detox cycle.
  • Easy to incorporate into any schedule along with sufficient meal plan to avoid complications.

Caution:

As with any knowledge pertaining to health, one needs to tread with caution to avoid complications that may arise. It would be wise to consult one’s doctor or dietitian before embarking upon any new health related habit.

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