“Please note that Hearst Magazines and Yahoo may receive a commission or revenue from certain items linked in this article. When it comes to selecting a weight loss diet, there are numerous options available. It is sensible to choose a plan endorsed by a reputable organization. However, despite its official-sounding name, the military diet has no affiliation with the military and does not follow the nutritional guidelines of actual military practices. Dietitians Nichole Andrews, R.D.N., and author of Sugar Does Not Feed Cancer, along with Lauren Manaker, M.S., R.D.N., author of The First Time Mom’s Pregnancy Cookbook, shed light on the potential risks associated with this restrictive eating plan.
While the military diet is not utilized in military training, it is a highly structured eating regimen for a few days. The diet claims significant weight loss by restricting calorie intake. But is it safe? Do dietitians recommend it? Our experts provide insights into the military diet and discuss its potential hazards.
What exactly is the military diet? Lauren Manaker describes it as a three-day eating plan designed for weight loss. Followers are promised a 10-pound weight loss in one week by strictly following the diet for three days, followed by a controlled calorie intake for the rest of the week. The initial three days restrict calorie intake to 1,100-1,400 calories per day, according to Andrews.
Although some individuals follow the military diet intermittently, others may adhere to it for a whole month, aiming for a 30-pound weight loss. Andrews strongly advises against this extreme approach.
The diet is low in fat and relies on calorie restriction to facilitate rapid weight loss. Even during the four days off, a low-calorie intake of 1,500 calories or less is recommended. The military diet includes foods like grapefruit, bananas, apples, whole wheat bread, peanut butter, hot dogs, tuna, eggs, green beans, meat, carrots, broccoli, saltine crackers, cottage cheese, cheddar cheese (in small portions), and vanilla ice cream. Fast food, fried food, full-fat dairy, sweets, sugary drinks, alcohol, starchy veggies, and white bread should be avoided.
While the military diet prescribes specific foods for the initial three days, followers can choose their meals for the remaining four days while staying within a 1,500-calorie limit. The diet provides sample breakfast ideas such as yogurt parfait with berries, granola, and almonds or milk, banana, and Cheerios.”
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**Breakfast Options:**
– Scrambled egg on toast with ¼ sliced avocado
– Half of a whole wheat bagel with cream cheese and lox
– Whole grain waffles with strawberries, blueberries, and walnuts
**Lunch Suggestions:**
– Pita filled with a mixture of ½ can of tuna and white beans
– Pita with hummus, olives, spinach, feta, and tomatoes
– Whole wheat quesadilla with cheddar, black beans, peppers, and mushrooms
– Whole wheat tortillas filled with black beans, ¼ avocado, romaine lettuce, and salsa
**Dinner Choices:**
– Black bean burger with BBQ sauce on a whole wheat bun
– Shrimp and zucchini pasta
– Miso soup and a tuna sushi roll
– Tortilla and cheese chili
– Cajun chicken with rice
**Snack Options (two per day):**
– Fruit and nut bar
– 1 cup of snap peas with ¼ cup of hummus
– 1 apple and 22 pistachios
– 1 banana with 1 tablespoon of peanut butter
– 1 ounce of string cheese with four whole grain crackers
**Research on the Military Diet:**
The military diet lacks scientific studies and is not created by a nutrition professional. The plan emphasizes calorie deficit for weight loss, but may not promote sustainable habits for long-term results.
**Effectiveness and Safety of the Military Diet:**
While the military diet may lead to initial weight loss, its restrictive nature can result in weight regain and potential health risks. Health professionals recommend seeking guidance from a registered dietitian for balanced and sustainable weight management approaches.
**Benefits and Risks of the Military Diet:**
The military diet may help with weight loss, but it poses risks such as nutrient deficiencies and unhealthy eating patterns. Dietitians advise against following the military diet due to its potential negative impact on overall health and weight management goals.
A diet that is not properly balanced can result in various health complications such as fatigue, weakness, and compromised immune function, as well as mental and emotional challenges. According to experts, individuals may experience heightened feelings of irritability, mood swings, and increased stress due to the physical strain and deprivation associated with severe calorie deficits. This can lead to a negative impact on overall well-being. Moreover, the constant preoccupation with food, adherence to strict dietary rules, and obsessive focus on caloric intake can contribute to the development of an unhealthy relationship with food. This, in turn, may result in feelings of guilt, shame, and anxiety surrounding eating habits. In more serious cases, these negative feelings can escalate into disordered eating patterns.
The Military Diet, also known as the 3-Day Diet, is a popular weight loss plan that claims to help individuals shed pounds quickly. The official website of the Military Diet outlines a three-day eating plan which includes specific meals for breakfast, lunch, and dinner each day. For example, on Day 1, the diet suggests consuming a breakfast consisting of 1 slice of toast, 2 tablespoons of peanut butter, half a grapefruit, and 1 cup of black coffee or tea with caffeine. Lunch on Day 1 includes 1 slice of toast, half a cup of tuna, and 1 cup of black coffee or tea with caffeine. The dinner menu for Day 1 includes 3 ounces of any type of meat, 1 cup of green beans, half a banana, 1 small apple, and 1 cup of vanilla ice cream.
Moving on to Day 2, the breakfast options include 1 slice of toast, 1 hard-boiled egg, and half a banana. For lunch, the diet suggests consuming 1 cup of cottage cheese, 1 hard-boiled egg, and 5 saltine crackers. The dinner menu for Day 2 features 2 hot dogs (without buns), 1 cup of broccoli, half a cup of carrots, half a banana, and half a cup of vanilla ice cream. Finally, Day 3 includes breakfast options like 1 slice of cheddar cheese, 5 saltine crackers, and 1 small apple. Lunch on Day 3 consists of 1 slice of toast and 1 egg cooked in any style. The dinner menu for Day 3 includes 1 cup of tuna, half a banana, and 1 cup of vanilla ice cream.
While following the three-day Military Diet plan, it is suggested to consume a balanced, low-calorie diet during the four days off, aiming for around 1,500 calories per day or less. It is crucial to consult with a healthcare professional or registered dietitian before embarking on any new diet plan, especially one as restrictive as the Military Diet, to ensure that it aligns with your individual health and nutritional requirements.
