Atten-SHUN! Do you want to lose 10lbs/5kgs in just 3 days, soldier? Then why not try the military diet (also known as the 3 day diet), and get a head start with this military diet shopping list?
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Losing 10 pounds in only 3 days sounds like some super secret military technology, but it’s actually the proclaimed benefits of this diet. The concept of the military diet is a simple 3 day diet plan: significantly and strictly limit your calorie intake for 72 hours, and eat normally and healthily for the rest of the week. And we mean “strict”. There is absolutely no snacking allowed! Rinse and repeat until you reach your desired mass.
But, before we get into the actual meal-plan and military diet shopping list, let’s go over some queries. However, you can skip the FAQs and download a free printable version of your military diet shopping list.
- Military Diet FAQs
- Military Diet Plan
- 3 Day Military Diet Shopping List
Military Diet FAQs
Will I lose weight?
The idea behind most diets is creating a calorie deficit. If you eat more calories than your body burns, you’ll put on weight. If you eat less than your body requires, you’ll lose it. Therefore, the rather extreme method of vastly restricting your total calories with this 3 day diet plan will certainly have an impact on your weight.
Whether you’ll lose the much touted military diet results of shedding 10lbs/5kg will be down to your pre-diet status. Unless you’re very overweight or obese will probably lose less than the full 10lbs/5kgs. This is because you simply don’t have as much to lose.
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Does this have anything to do with the military?
No. Not at all.
The story attached to this diet is that the military would put recruits on it so they’d experience rapid weight loss to get them to a target weight. However, there is absolutely no evidence to show that such a diet was ever implemented by US military forces. They have even claimed that it has nothing to do with them.
Is the weight loss sustainable?
The weight you’re losing whilst on the military diet is mostly water. But why is this?
Elaine Magee, a registered dietitian, has this to say about the weight being lost being water rather than actual fat.
“With this type of low-calorie, lower-carbohydrate diet, you are losing mostly water and potentially some muscle. Water weight drops quickly as the body’s glycogen stores decline, which happens when you restrict carbs and calories. Weight will come back when you begin to eat normally again.”
This means that when you reach your target weight and start eating regularly again, you’re going to put that water weight back on.
The military diet is merely a quick-fix rapid weight loss program. It won’t make you get into the habit of good healthy eating and lifestyle which is the bedrock of sustainable weight loss. Unless you’re knowledgeable of healthy eating and living a healthy lifestyle, chances are that the weight loss you make during the military diet isn’t going to stay off.
Is the military diet healthy?
In the long term, it isn’t. Whilst you’re encouraged to eat healthily for the other 4 days, what you are eating in those 3 days isn’t very nutritionally beneficial. Your meals will be made up of processed meat (hot dogs), high-sugar (ice cream) and high-salt food (saltine/cream crackers), and a low variety and quantity of fruit and vegetables. This means you’re not getting enough fiber or vital vitamins for your body to function properly.
There are some claims that this combination enhances weight loss, but there is absolutely no scientific proof of this. Indeed, high sugar is linked to diabetes, salt and sodium can cause hypertension and high blood pressure, and processed meat is considered to increase the risk of cancer.
It’s possible that doing the military diet on only a short-term basis carries much lower health risks than keeping up for a prolonged period. However, as no official scientific or dedicated study has ever been done into this diet yet, it’s hard to be sure. It’s up to you if this is a risk you’re willing to take.
Should I exercise whilst on the Military Diet?
Not during the 3 days you’re keeping to the restricted calorie meal-plan.
This is because you’re already on a massive calorie deficit. If you exercise you’re going to be burning a lot of the very few calories you’re already eating. This is going to make you very tired and hungry.
Can I eat to a different meal plan?
The only main requirement is to stick to the designated calorie intake for each day:
- 1,400 calories on day 1
- 1,200 calories on day 2
- 1,100 calories on day 3
If you’re concerned about whether what’s in the original meal plan is not as healthy as it should be, you can certainly substitute food, as long as you stay within the set calorie limits.
Would you recommend the Military Diet?
This is down to your personal goals. If you want rapid short-term weight-loss, then this will work. In essence, this is a very simple, easy to follow diet that doesn’t require any special supplements or expensive and difficult to source food.