Pros and Cons of the 3-Day Weight Loss Method

When you hear the term “military meal plan,” you might think it’s a way to prepare soldiers for boot camp. But that’s not the case. In fact, he explains, military diets have “no connection whatsoever to the military and do not comply with nutritional principles adopted in actual military exercises.” Nicole Andrews, RDNan oncology nutritionist and author of the following books: Sugar does not feed cancer. So what is it? Below, a nutritionist explains and, more importantly, details the potential dangers of a restrictive menu.

Meet the experts: Nicole Andrews, RDNan oncology nutritionist and author of the following books: Sugar does not feed cancer and Lauren Manaker, MS, RDN, author of First time mom’s pregnancy cookbook.

What is the military diet?

“The Military Diet is a three-day meal plan that promotes weight loss,” he says. Lauren Manaker, MS, RDN, author of First time mom’s pregnancy cookbook. Its claim to fame is its potential ability to lose 10 pounds in a week if followers follow a strict eating plan for three days and then eat within their calorie limit for the rest of the week, Manaker added. Andrews said the military diet limits believers to 1,100 to 1,400 calories a day for the first three days.

Andrews explains that those who follow the military diet diet intermittently, while others may take more drastic measures and follow the pattern for an entire month. This plan is said to result in weight loss of up to 30 pounds. “However, as a registered dietitian, I strongly advise against pursuing such an approach,” she says.

What foods can be eaten in the military diet?

Essentially, the diet is “low in fat and relies on calorie restriction to promote rapid weight loss,” Andrews added. “Even during the four-day vacation, you are encouraged to adhere to a hypocaloric regimen of no more than 1,500 calories.”

Below are examples of foods listed in the military diet.

• grapefruit
• banana
• apple
• Whole-grain bread
• peanut butter
• hot dog
• Tuna
• egg
• green beans
• meat
• carrot
• broccoli
• salt crackers
• cottage cheese
• Cheddar cheese (a small amount)
• Vanilla ice cream

“The military diet avoids many fast foods, fried foods, whole dairy products, sweets and sugary drinks,” Manaker added. “Alcohol is also not recommended, as it provides empty calories and can slow down the body’s metabolic processes. Also avoid starchy vegetables and white bread.”

Does the military diet really work?

Like most fad diets for weight loss, the military diet may help you lose weight initially, but its restrictive nature means that once participants return to their normal daily diet, the pounds will disappear. It’s more likely to come back (and maybe even spike further). says Andrews. “This weight cycling, commonly known as yo-yo dieting, can have negative effects on metabolism and body composition, making it more difficult to maintain a healthy weight in the long term,” she emphasizes.

“As a result, the long-term effectiveness of military diets is questionable,” Andrews continues. “Therefore, we recommend seeking the guidance of a weight loss dietitian to explore a more balanced and sustainable dietary approach to your long-term health and weight management goals.”

Is military food safe?

Manaker explains that the safety of military food is a topic of debate among medical experts. “While you may lose weight in the short term, restricting your diet or calorie intake may not be sustainable or healthy over the long term,” she added. “It can lead to nutritional deficiencies and does not promote long-term healthy eating habits.”

Military diet benefits

If you want to lose weight, the military diet will help you. However, it is not without risks. In fact, the nutritionists we spoke to for this article recommend not trying this diet.

military diet risks

Andrews says the nutritional deficiencies associated with restrictive diets can lead to health complications such as fatigue, weakness and weakened immune systems, as well as mental and emotional problems.

“For some people, the physical strain and deprivation associated with severe caloric deficits may lead to increased irritability, mood swings, and increased stress,” she says. “Additionally, obsession with food, strict eating rules, and constantly focusing on calorie intake can foster an unhealthy relationship with food and lead to feelings of guilt, shame, and anxiety about eating habits. ” In severe situations, those feelings can escalate to an eating disorder, she added.

military diet meal plan

army meals Official website Here is an overview of the 3-day meal plan:

First day:

• Breakfast: 1 piece of toast, 2 tablespoons of peanut butter, half a grapefruit, 1 cup of black coffee or tea (contains caffeine)
• Lunch: 1 piece of toast, 1/2 cup of tuna, 1 cup of black coffee or tea (contains caffeine)
• Dinner: 3 ounces of any type of meat (such as chicken or beef), 1 cup of green beans, half a banana, 1 small apple, and 1 cup of vanilla ice cream.

the 2nd day:

• Breakfast: 1 piece of toast, 1 boiled egg, half a banana
• Lunch: 1 cup cottage cheese, 1 boiled egg, 5 saltine crackers
• Dinner: 2 hot dogs (no buns), 1 cup of broccoli, half a cup of carrots, half a banana, half a cup of vanilla ice cream.

Third day:

• Breakfast: 1 slice of cheddar cheese, 5 salty crackers, 1 small apple
• Lunch: 1 piece of toast, 1 egg (cooked any way you like)
• Dinner: 1 cup of tuna, half a banana, 1 cup of vanilla ice cream

“During your four-day vacation, we generally recommend eating a balanced, low-calorie diet, aiming for around 1,500 calories or less per day,” Andrews explains. “Before starting a new diet plan, especially a restrictive diet plan like the military diet, consult a medical professional or registered dietitian to ensure it is appropriate for your personal health and nutritional needs. is important.”

If you believe you are suffering from an eating disorder and need support, please call: National Eating Disorders Association Helpline (800) 931-2237. Text HOME to 741741 to speak to a trained crisis counselor. crisis text line For free.