Weight loss Diet | You can lose weight in a week with the Military diet – Know the meal plan, benefits and risks


You can lose weight in a week with the Military diet - Know the meal plan, benefits and risks


You can lose weight in a week with the Military diet – Know the meal plan, benefits and risks&nbsp | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

  • There are a number of diets that one can follow in order to lose weight

  • One diet that has become very popular for weight loss is the Military diet

  • Here is everything you need to know about the military diet for weight loss, the meal plan you can follow, and its benefits and risks

New Delhi: A healthy weight is absolutely important to live a healthy, long life, that is away from ailments and diseases. Obesity or being overweight can be one of the risk factors for various incurable diseases and conditions, including type 2 diabetes and even cancer. However, weight loss is a very subjective process, and everyone’s body is different. What works for one person may not work for the other, in terms of results. Moreover, the way your body responds to a particular diet or fitness routine depends on various factors such as your lifestyle, routine, age, and existing health conditions.

This is the necessity that has given way to a number of diets for weight loss. These diets are based on the type of food you can eat, the lifestyle you follow, and even how much time you have to achieve your goals. A diet type, called the Military Diet, promises to help you lose weight in as less as three days. Here is all you need to know about it.

What is the Military diet for weight loss?

The military diet is one of the world’s most popular diets. It is known to help you lose weight in as less as three days and up to 4.5 kg in a single week. The military diet is also economical. Unlike many other diets, it does not require you to invest in expensive foods or supplements. 

If you follow the military diet, you have to follow a 3-day meal plan, followed by 4 days off, when you are encouraged to eat healthily and continue to consume fewer calories. This weekly cycle is repeated for several weeks until your goal weight is reached. 

The diet is called the military diet because it was reportedly designed by nutritionists to help soldiers reach the right weight and shape as quickly as possible. It is also called the navy diet, the army diet, and even the ice cream diet.

3-day meal plan for the Military diet for weight loss

Here is a three-day meal plan for the military diet for weight loss that you can follow if you want to lose weight quickly.

Day 1 of the Military diet

  • Breakfast – ½ grapefruit, 1 slice toast, 2 tablespoons of peanut butter, and a cup of tea/coffee
  • Lunch – ½ cup tuna, 1 slice toast, and a cup of tea or coffee
  • Dinner – 2 slices of any type of meat, 1 cup green beans, ½ banana, 1 small apple, and 1 cup vanilla ice cream

Day 2 of the Military diet

  • Breakfast – 1 egg, 1 slice toast, ½ banana
  • Lunch – 1 cup cottage cheese/ 1 slice cheddar cheese, 1 hard-boiled egg, 5 saltine crackers
  • Dinner – 2 hot dogs, 1 cup broccoli, ½ cup carrots, ½ banana, and ½ cup vanilla ice cream

Day 3 of the Military diet

  • Breakfast – 5 soda crackers, 1 slice cheddar cheese, 1 small apple
  • Lunch – 1 hard-boiled egg, 1 slice toast
  • Dinner – 1 cup tuna, ½ banana, 1 cup vanilla ice cream

Do not consume any snacks in between. 

Health benefits and risks of the Military Diet for weight loss

The military diet works on the principle of creating a calorie deficit, which can be an effective way to lose weight. The benefits of the diet include that it can help you reach your weight loss goals effectively. The military diet also seems relatively easier and less restrictive in nature, as compared to other weight-loss diets such as the keto diet. Moreover, the military diet involves you following a meal plan for a small duration, which is not likely to harm your body in any way, since it is not prolonged.

However, if you plan to lose weight with the military diet and will be following it for several weeks, you should consider the chances of the diet leading to nutritional deficiencies, or even fatigue due to the calorie deficit. Moreover, losing 4.5 kg of weight in one week maybe a little too extreme. Such rapid weight loss is not healthy and recommended.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.



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