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READ THIS before You Start To Consider a 3 day Military Diet!

READ THIS before You Start To Consider a 3 day Military Diet!

Nope, the 3 day military diet is not about saluting the food and shouting “sir, yes sir” to the calories. Nor is it eating military rations – it is, in fact, a diet that helps you lose weight fast, makes you feel energetic and helps you fit into that summer bikini or show off your hot bod, with only 3 days of dieting a week. Essentially, the 3 day military diet is an intermittent fasting diet in a 3:4 ratio). For three days you have to follow a strict, calorie-restricted diet of about 800 -1100 calories. For the other four days of the week, you then eat a normal and healthy balanced diet of about 1500 calories a day. [1]

Is The Military Diet Legit?

To its ardent followers (like Khloe Kardashian), the military diet is very legit. Celebs and bloggers who are fans of this diet often post miraculous before-and-after pictures of themselves and the diet claims to help you lose over 10 pounds a week – so a month of this diet and you could be the next best thing after sliced bread when it comes to dream bodies.

Many nutritionists though have labeled it as yet another fad diet with no science behind its food combinations and formulations. The 3-day military diet is also rather restrictive in its food choices and its portion sizes for the three meals as well as the strict no-snacking policy may leave you with hunger pangs. [2]

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Also, the name itself may be a misnomer because there is no official record of the military using it – though many dancers and stage professionals do use it in the crucial days before a show to look their (thinnest) best onstage.

What does The Military Diet Entail?

The Military Diet is rather simple, and one good thing about it is that you do not have to procure any special or exotic ingredient from the market – a trip the grocery store will stick you up for the three dieting days. The rule is simple: you eat a specific and restrictive diet for three days a week, and eat normally, with an emphasis on healthy, for the next four days. Doing this every week for a couple of moths should bring your weight down by a 20-40 pounds, depending on how healthy you eat for the four non-diet days and how much of exercise and workouts you manage to weave in your daily routine.

The ingredients for the 3 Day Military Diet are simple: black coffee or tea (caffeinated is fine), grapefruits, whole wheat toast, peanut butter, tuna, any lean meat, beans, carrots, apples, bananas, vanilla ice cream, egg, cottage cheese, saltine crackers, broccoli and cheddar cheese. Sounds pretty doable, right? It is when it comes to the ingredients, but the portion sizes and rigid control over what you eat can leave you breathless for “real food”!

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The 3 Day Military Diet Plan

So here go the rigid meals plans for the first three, dieting days of the 3 Day Military Diet. [3]

DAY 1

  • Breakfast: 1/2 a Grapefruit, 1 slice whole-wheat toast with 2 tbsp peanut butter, and 1 cup coffee
  • Lunch: 1 slice whole-wheat toast, 1/2 can tuna, and 1 cup coffee
  • Dinner: 3 ounces of any meat (the size of a deck of cards), 1 cup green beans, 1 apple, 1/2 a banana and 1 cup vanilla ice cream

DAY 2

  • Breakfast: 1 egg cooked (cooked the way you like), 1 whole-wheat toast, 1/2 a banana
  • Lunch: 1 cup cottage cheese, 1 hardboiled egg, 5 saltine crackers
  • Dinner: 2 hot dogs (no bun), 1 cup broccoli, 1/2 cup carrots, 1/2 a banana, 1 cup vanilla ice cream

DAY 3

  • Breakfast: 1 slice or wedge of cheddar cheese, 1 apple, 5 saltine crackers
  • Lunch: 1 egg (cooked the way you like), 1 whole-wheat toast
  • Dinner: 1 cup tuna, 1/2 a banana, 1 cup vanilla ice cream

In case you feel hungry, feel free to guzzle water – and nothing else! In case you don’t like any of the ingredients mentioned above or have medical or even dietary reasons to not have them, you can go through the extensive list of substitutes given here. However, be prepared to be hungry!

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    The Four Day Non-Dieting Meal Plans

    The 3 Day Military Diet also has plenty suggestions when it comes to Meals Plans [4] for the four days you are advised to eat normally. The only catch being that you need to keep your calorie intake to 1500 or less. According to the suggestions below, to make it through the day under 1500 calories, you can choose one breakfast item, one lunch, one dinner and two snacks. Recipes from themilitarydiet.com

    Breakfast: one per day

    1. 1 cup plain yogurt with 1 cup mixed berries, 1/4 cup granola, and 1tbsp chopped almonds.
    2. 1 cup milk, 1 sliced banana and 1 cup cheerios, topped later with an orange.
    3. 1 egg scrambled in 1tsp butter with a slice of whole grain toast with 1 sliced tomato 1/4 avocado.
    4. 1/2 a whole-wheat bagel topped with 1tbsp cream cheese and 1 oz. smoked salmon. Add tomato, cucumber, and red onion slices.
    5. 1/3 cup oats cooked with 2/3 cup milk. Garnish with 1/2 cup chopped apple, 2tbsp chopped walnuts & a pinch of cinnamon.
    6. 2 whole-grain waffles topped with 1/4 cup strawberries and 1/4 blueberries and 7 chopped walnuts.
    7. Scramble 2 eggs with 1 cup chopped spinach. Layer on top of a whole-wheat toasted English muffin.
    8. One slice whole-wheat toast topped with 1tbsp almond/peanut butter and a pear on the side.
    9. One slice whole-wheat toast topped with 1/3 cup ricotta cheese, 4 slices of tomato and fresh basil leaves.
    10. Blend 1 cup unflavored soy milk, 1 banana, 1tbsp honey, 2tbsps oatmeal and 1tbsp flax seeds. Drink up.
    11. A 2-egg omelet with cheddar cheese.
    12. 2 lean sausages, 1 soft-boiled egg, and a kiwi fruit

    Lunch: one per day

    1. Mix 1/2 can of tuna with 1/4 cup cooked white beans, 1tsp olive oil, and 1tsp lemon juice. Serve in a 4-inch whole-wheat pita with 2 leaves lettuce. Eat 1 cup grapes on the side.
    2. Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2tsp raisins and 2tsp almonds. Top with 2tsp balsamic dressing.
    3. 1 piece of whole-wheat pita bread stuffed with 1-ounce feta cheese, 1 cup tomatoes, 6 olives, 1/4 cup hummus and 1 cup raw spinach drizzled with 1tsp olive oil and 1tsp lemon juice.
    4. 1 cup lentil soup with 1 slice toasted whole-wheat bread topped with 1tsp pesto, 2tbsps shredded mozzarella and 1tbsp chopped sun-dried tomatoes.
    5. 1 whole-wheat tortilla stuffed with 1/3 cup shredded Cheddar, 1/4 cup black beans, 1/4 cup each sliced peppers & mushrooms, sautéed in 1tsp olive oil. Serve with 1/4 avocado, sliced.
    6. Toss 2 cups of spring greens, 3 ounces of tuna, 3tbsps of walnuts, and 1 cup grape tomatoes cut in half. Top with 2tsp balsamic vinaigrette dressing.
    7. 2 slices of whole-grain bread with 1tsp Dijon mustard, 5 slices turkey, 1 sliced pear, and 1 slice Swiss cheese.
    8. Wrap 3/4 cup black beans, 1/4 avocado, 1 cup romaine lettuce, 2tbsp salsa inside 2 whole-wheat tortillas.
    9. Mix together 1 cup diced and cooked chicken, 2tbsp balsamic vinegar, 1/4 cup chopped scallions, 1 stalk chopped celery and 1 cup salad greens. Stuff inside a whole wheat pita.

    Dinner: one per day

    1. 1 black bean burger cooked with 1tbsp BBQ sauce, served on a whole-wheat bun, served with slaw: Mix 1.5 cups of shredded cabbage, broccoli, cauliflower and carrots with 1tbsp apple cider vinegar with 2tbsps of olive oil.
    2. Cook 2 ounces frozen or fresh shrimp with 1 clove of garlic, 1 cup chopped zucchini, 2tbsp chopped fresh basil and 1tbsp olive oil. Serve with one cup whole wheat pasta noodles of your choice.
    3. Sauté 2/3 cup sliced chicken, 1/4 cup scallions, 2tbsp peanuts, 1tbsp hot sauce and 1 cup shredded cabbage, broccoli, cauliflower and carrot mix in cooking spray. Wrap all this in 2 whole wheat tortillas.
    4. 1 cup miso soup, 1 tuna roll and a small seaweed salad.
    5. Cook 1 cup bell peppers (red, green or orange), 1/2 small onion in 1tbsp olive oil. Spread 1/2 cup refried beans on 2 whole-wheat tortillas. Top with sautéed vegetables and cilantro.
    6. Sauté 1 cup chopped zucchini, 1/2 cup black beans, 2tsp olive oil and 1tsp cumin. Place mixture on 2 whole-wheat tortillas and sprinkle with 1/4 cup shredded cheddar. Fold in half and cook in a pan until the cheddar melts. Top with 2tsp salsa.
    7. 1 1/2 cups of warm vegetarian chili topped with 2tbsp chopped scallions, 8 broken tortilla chips, 2tbsp shredded cheddar. Eat with a side salad: 2 cups mixed greens and 1tbsp Italian salad dressing.
    8. Sauté 4 ounces of chicken, 3 cups baby spinach in 2tsp olive oil with 1 garlic clove. Put all this on a piece of whole-grain flatbread, topped with 1-ounce goat cheese. Bake at 350 degrees for 5 minutes or so.
    9. In 1tbsp sesame oil, sauté 1 cup cooked brown rice, 1tbsp soy sauce, 1 garlic clove and 1tbsp grated ginger. Then add 3 ounces of precooked shrimp and 2 cups of bok choy. Sauté another few minutes.
    10. Top a whole grain flatbread with 3tbsp spaghetti sauce, 1/2 cup canned artichoke hearts, 2tbsp parmesan cheese, 1/4 cup mozzarella and bake for about 10 minutes. The side salad is 3 cups mixed greens, 2tbss pine nuts and 2tbsp of Italian salad dressing.
    11. Top a baked potato with 1/2 cup turkey or vegetarian chili, 1 cup cooked broccoli and 1/4 cup shredded cheddar.
    12. Sauté 1 sliced Italian sausage, 1 garlic clove, 1/2 cup chopped mushrooms, 1/2 cup chopped onions and 1/2 cup chopped zucchini. Add in 1/2 cup spaghetti sauce to warm and serve over 3/4 cup whole wheat pasta topped with 1tbsp grated parmesan cheese.
    13. Sprinkle 1tsp dried Cajun seasoning on 4 ounces of chicken breast. Bake or grill. Sauté 1 clove of garlic, 1/2 cup chopped onion, 1 bell pepper in 2tsp olive oil. Add 2tbsp tomato paste and a dash of Tabasco sauce. Add 3/4 cup precooked brown rice. Serve the chicken on top of the rice.

    Snacks: two per day

    1. Fruit-and-nut bar
    2. 1 cup snap peas with 1/4 cup hummus
    3. 1 cup cantaloupe with 1/2 cup cottage cheese
    4. 1 cup carrot sticks with 3tbsp hummus
    5. 1 apple and 22 pistachios
    6. 12-oz latte and 1 clementine or mandarin orange
    7. 10 tortilla chips with 1/4 cup guacamole
    8. 1 banana with 1tbsp peanut butter
    9. 2 crispy rye crackers with 2tbsp cream cheese
    10. 1 cup plain yogurt with 1 cup mixed berries
    11. 1/2 ounce raisins and 2tbsp soy nuts
    12. 14 almonds and an apple
    13. 1/2 cup sorbet
    14. 1-ounce chocolate-covered almonds
    15. 100-calorie mini bag popcorn
    16. 1-ounce string cheese and 4 whole-grain crackers
    17. 3 cups air popped popcorn

    Does The Military Diet Have Any Fails?

    All nutritionists will always advise that the best way to lose weight is to a balanced and healthy meal with moderation being the key, get at least 4 hours of exercise in a week and when in doubt, follow a healthy lifestyle… The Military Diet too comes with a few cons, side effects or even questions. [5]

    • Lack of proof: There’s no “real” science behind the food combinations and even if supporters of the military diet stand by it, studies and research are needed to prove its efficacy.
    • The foods are very restrictive: There’s hardly any cereal in the three-day restrictive diet, and also things like hot dogs and vanilla ice cream are hardly the healthiest choices for the 1000 calories you consume a day.
    • The portions are tiny: The portion sizes are likely to leave you starving or begging for more, and any diet that restricts you the point of starvation is a not one you can carry on in the long term. The here days of eating like a bird may also make you feel extra jazzed to eat for the four days you are allowed to eat normally, and that may in turn working in reverse for you.

    Should I Do The Military Diet?

    If you are in the habit of munching on this or that all through the day, or have any blood sugar issues then this diet may not be for you – and never start a diet if you are ill or are recuperating from an illness. Remember to check with your doctor beforehand if you suffer from chronic, long-term or concurrent health issues. Remember to stop the 3 Day Military Diet immediately if you begin to feel sick, dizzy, or too weak.

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    And if you are also exercising along with the diet, make sure to stretch before and after working out, as keeping limber muscles will help to avoid muscle strains and spasms and if you are new to working out, start at low-intensity so that you can complete your goals without getting too winded. [6]

    Like with all diets, it makes for a good start if you are embarking on a weight loss journey, or if your weight has plateaued and needs a good push to start shedding. That said, make sure that nothing comes in between you and good health, be it your weight or the military diet. A diet should be a tool used judiciously to give you good health, not make you thin and frail and lacking in essential nutrients as well as energy!

    Featured photo credit: South China Morning Post via cdn4.i-scmp.com

    Reference

    More by this author

    Rima Pundir

    Health, Wellness & Productivity Writer

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    Last Updated on October 15, 2019

    How To Be Successful In Life? 13 Tips From The Most Successful People

    How To Be Successful In Life? 13 Tips From The Most Successful People

    What is success to you? How to be successful in life?

    To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

    All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

    There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

    With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

    What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

    1. Think Big

      From Michelangelo Buonarroti, Great Renaissance Artist:

      “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

      There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

      Imagine then, if he decided not to work as an artist.

      Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

      Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
      Instead be ambitious.

      2. Find What You Love to Do and Do It

        From Oprah Winfrey, Media Mogul:

        “You know you are on the road to success if you would do your job and not be paid for it.”

        This is a good quote to remember and think about when you’re at work.

        Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

        If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

        Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

        Not sure what your passion is yet? You should learn about this Motivation Engine first.

        Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

        3. Learn How to Balance Life

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          From Phil Knight, CEO of Nike Inc.:

          “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

          All too often, people think that to be successful, they need to make the object of their success their life.

          If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

          However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

          If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

          In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

          To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

          4. Do Not Be Afraid of Failure

            From Henry Ford, Founder of Ford Motors:

            “Failure is simply the opportunity to begin again, this time more intelligently.”

            There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

            Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

            His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

            He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

            Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

            Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

            If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

            5. Have an Unwavering Resolution to Succeed

              From Colonel Sanders, Founder of KFC:

              “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

              This, in many ways relates to the above quote about learning from your failures.

              It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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              If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

              Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

              6. Be a Person of Action

                From Leonardo da Vinci, Renaissance Genius:

                “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                Think about it, picture someone like William Shakespeare:

                When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                Applying this to you?

                Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                7. Cultivate Positive Relationships

                  From Theodore Roosevelt, 26th President of America: “

                  The most important single ingredient in the formula of success is knowing how to get along with people.”

                  The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                  People liked them. They wanted them to do well.

                  This is key to good leadership.

                  It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                  But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                  What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                  As such, help people and they may help you; and be good to people, and they my be good to you.

                  8. Don’t Be Afraid of Introducing New Ideas

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                    From Mark Twain, Famed Author:

                    “A person with a new idea is a crank until the idea succeeds.”

                    It is an unfortunate truth that those with the boldest ideas are often disregarded.

                    Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                    If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                    9. Believe in Your Capacity to Succeed

                      From Walter Disney, Founder of Walt Disney Company:

                      “If you can dream it, you can do it.”

                      Success has to be something you can imagine yourself achieving.

                      It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                      Keep dreaming!

                      10. Always Maintain a Positive Mental Attitude

                        From Thomas Jefferson, 3rd President of America:

                        “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                        Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                        Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                        If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                        However with the wrong mindset of doubt, you’ll be much easier to stop.

                        11. Don’t Let Discouragement Stop You from Pressing On

                          From Abraham Lincoln, 16th President of America:

                          “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                          It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                          When surrounded by doubts, giving up can actually seem like a good idea.

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                          Don’t pay attention to the doubts. If you are discouraged, ignore it.

                          If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                          This is How Self Doubt Keeps You Stuck and How to Overcome It

                          12. Be Willing to Work Hard

                            From JC Penny, Founder of JC Penney Inc.:

                            “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                            You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                            Whichever way you frame it, they say one thing:

                            True success comes from work.

                            You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                            Check out this article and you’ll understand Why Hard Work Beats Talent.

                            13. Be Brave Enough to Follow Your Intuition

                              From Steve Jobs, Co-founder of Apple Inc.:

                              “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                              In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                              If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                              It’s like how your body can detect danger even when things seem safe.

                              Ultimately then, you need to trust your own instincts.

                              Final Thoughts

                              What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                              Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                              More to Help You Succeed in Life

                              Featured photo credit: Ryan Wong via unsplash.com

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