Lose 10 Pounds in 3 Days: 3-Day Military Diet

Losing 10 pounds in 3 days might sound unachievable and unrealistic to you. What about losing 10 pounds in 7 days? Still sounds unrealistic? Well, with the military diet plan that will be exclusively discussed in this article, you can be assured that losing weight is achievable. Let’s get down to business.

In order to achieve this remarkable objective, your commitment and dedication are highly required. You probably still doubt the possibility of this. I can tell you we have made our research and findings on the possibility of losing weight in 3 days from various authoritative sources and it has been confirmed by experts.(1)

With this method, you are just a step away from losing weight in the fastest way possible. This might be what you need to start your weight loss journey. The 3-day military diet is the ideal ketogenic plan for losing weight in a short period of time.

3-Day Military Diet: What is it?

Also known as the 3-day diet, the military diet plan is a weight loss diet plan that helps with weight loss, which can be as much as 10 pounds within 7 days. You may be forced to ask why it is now 7 days when initially I said 3 days. Well, you are not far from your answer, as your question will be duly answered in subsequent paragraphs.

Does Military Diet Works?

It is believed by nutrition experts that the military diet works,(2) as there is a great possibility that an average person will shed some pounds as a result of the calorie restriction. However, there have been no scientific studies purely dedicated to the study of the military diet plan.

The food combination of military diet definitely makes it a good diet plan for weight loss. They burn fat and increase metabolism, however, it is believed that these claims are false.(3) With the restriction of taking foods high in calories, the military diet can help you lose some pounds due to low calories.

What You Should Know About the Military Diet Plan

It is claimed by advocates of the diet that it was designed by the US military nutritionists so as to get the US military in the right shape.
It is claimed by some that the diet is not in any way connected to the US military.
The military diet is known by some other names like army diet, navy diet, and ice cream diet.

How does the Military Diet Work?

You should recall I said earlier that your question on why it takes the ‘3-Day Military Diet’ to work within 7 days will be answered in subsequent paragraphs. Well, here we are.

The 3-Day military diet plan actually spreads across 7 days, and it is divided into 2 stages.

The first stage is the first 3 days which are strictly for consuming only low-calorie diet for breakfast, lunch as well as dinner. No addition, no subtraction; with the total calories to be taken daily estimated to be between 1,100 and 1,400 daily. As you can see, it is not in any way up to an adult’s required daily intake.

As for the second stage which is the other 4 days, you are expected to take healthy and balanced meals, while keeping your calorie intake low.

Potential Benefits of the Military Diet for Losing Weight 

The greatest advantage of the military diet is the ability to help people shed many pounds of weight, although the long-term permanence of this method largely lies in consistency.

Another potential benefit of the diet may be a reduction of chronic inflammatory diseases.(4) However, there is no human evidence to prove that the reduction in calorie intake reduces inflammation.

Potential Risks of the Military Diet for Losing Weight
One short-term risk with military diet is the risk of losing out on some nutrients when you are not taking some certain foods, which most of the military diet foods can’t substitute for.(5)

Another risk is constipation and binge-eating as a result of over-restricting.

Is Military Diet Safe?

Yes. According to my findings on the military diet,(6) the military diet is safe as long as there are intervals between them. It is believed that the time frame of calorie restriction is somewhat short to do harmful damage.

Nevertheless, it is not recommended to be done for months without intervals as this could increase the risk of nutrient deficiencies. It can, therefore, be said that the military is safe as long as there are intervals between them.

3 Day Military Diet Plan

I know this is probably the moment you have been waiting for, or perhaps, you have skipped the previous parts just to get here. I understand that pretty well. However, the previous parts are as important as the diet plan. So, if you’ve skipped them, I recommend you go back and read them. With that being said, let’s get straight to business.

Here is the military diet 3-Day meal plan:

Days 1 - 3 of Military Diet Plan

Day 1
The meal for day 1 amounts to around 1,200 calories

Breakfast
½ grapefruit
1 slice of toast (whole grain is preferable)
2 tablespoons of peanut
1 cup of coffee or tea

Lunch
1 slice of toast
½ cup of tuna
1 cup of coffee or tea

Dinner
3 gram of meat (or any protein substitute)
½ banana
1 small apple
1 cup of vanilla ice cream

Day 2
The meal plan for day 2 amounts to around 1,200 calories

Breakfast
1 egg
1 slice of toast
½ banana

Lunch
1 cup of coffee or tea
1 cup of cottage cheese
1 boiled egg
5 saltine crackers

Dinner
2 hot dogs (zero buns)
½ cup of carrots
½ cup of broccoli
½ banana
½ cup of vanilla ice cream

Day 3 The meal plan for day 3 amounts to around 1,100 calories

Breakfast
1-oz slice of cheddar cheese
5 saltine crackers
1 small apple
1 cup of coffee or tea

Lunch
1 boiled egg
1 slice of toast
1 cup of coffee or tea

Dinner
½ banana
1 cup of tea
1 cup of vanilla ice cream

Days 4 – 7 of Military Diet

Days 4 – 7 do not come with ‘lavish’ eating, NO. You still have to keep up with the diet, however, you can increase your calorie intake to around 1,500 for these 4 days.

Military Diet Substitute

Toast: You may substitute toast with:
½ cup of unsweetened wheat or gluten-free cereal
2 oz of low-fat yogurt and ½ tablespoon of flax seeds
1 oz of sunflower kennels

Tuna and Meat: You may substitute tuna and meat with:
Tofu
Chicken
Peanuts
Almonds
Soy ‘meat’ products
Deli meat
Cottage cheese
Portobello mushrooms
Fish
Veggie dogs
Beans
Lentils

Cottage cheese and Cheddar cheese: You may substitute cottage cheese and cheddar cheese with:
2 eggs
Soy milk
Ham
Cabbage
Tofu

Eggs: Eggs may be substituted with:
2 kiwis
Applesauce
Plume
1 cup of papaya

Broccoli: You may substitute broccoli with:
Cauliflower
Saltine crackers
Spinach
Brussels sprouts
Asparagus
Rice cakes

Can I Lose 10 Pounds in a Week?

As for people who are overweight, with this process, it is very possible, even for an average person.(7) it is however believed that this weight loss process makes you lose more water in the body than fat.

Conclusion
This 3-day military diet plan works well if you are planning to quickly shed a few pounds, however, if it is not done regularly and intermediately, you can regain the weight. You can definitely lose up to 10 pounds in 3 days with the 3-day military diet plan. 

   

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Disclaimer

This article is only a general information and discussion about the topic. Information and other content gotten herein should not be taken as medical advice, and the information and discussion should not be substituted for professional and medical advice. Always seek the guidance of your doctor and other qualified health professionals regarding your health and medical conditions.

References
Livestrong, “Quickest Way to Lose Weight in Three Days” - http://www.livestrong.com/article/210427-quickest-way-to-lose-weight-in-three-days
Healthline, “The Military Diet” - https://healthline.com/nutrition/the-military-diet-101#section5
Healthline, “The Military Diet”
NCBI - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193874
Eatright, “Staying Away From Fad Diets” - https://www.eatright.org/health/weight-loss/fad-diets/staying-away-from-fad-diets
Healthline, “The Military Diet”
NCBI - https://www.ncbi.nlm.nih.gov/pubmed/1615908