Home » 3-day military diet, how to lose 2 kg in a week (and 12 in a month): USA method

3-day military diet, how to lose 2 kg in a week (and 12 in a month): USA method

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Follow one diet to lose weight it’s not always that easy, but it’s even more difficult to find a method food that is effective in obtaining the desired results. What works for one person may not necessarily work for another. From the United States now comes the Military Diet, known as “The 3 day diet”, a rigid program that allows you to lose up to 2 kg per week.

Military diet: how it works

The military diet is an extreme dietary pattern because it can lose up to 12kg in one month and 2kg per week, according to Healthline. The method focuses on the strict restriction of calorie intake. The system can be repeated weekly until the desired weight is reached. Given the speed of the program, adopting this military diet has pros and cons.

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The two phases of the diet

The military diet, also known as the three day diet, is divided into two stages per week.
The first stage consists of the first three days of the week which require a strict diet with approx 1,100-1,400 calories per day. This figure is much lower than the average adult intake.
While the second phase, which consists of the next four days, you are free to eat anything as long as you continue to limit your calories to 1.500 kcal per day.

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This weight loss is caused by a calorie deficit factor. When you limit the number of calories or carbohydrates, your body fluids will automatically decrease as the body’s glycogen stores decrease.

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How safe is the military diet?

Military diets are still considered safe if not done for an extended period of time, CNN reports. If followed long term, there are fears that they may cause malnutrition in the body and trigger other health problems.

Furthermore, a strict diet that is performed continuously will not be effective in losing weight due to the so-called “yo-yo” effect.
According to The Military Diet guidelines, the military diet phase per week therefore consists of following a dietary meal plan for 3 days and eating as usual for 4 days.

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An example of a military diet for 3 days

1. First day

  • Breakfast: 1 slice of toast, 2 tablespoons of peanut butter, 1 cup of unsweetened coffee or green tea
  • Lunch: 1 slice of toast, 1 cup of canned tuna (can substitute for tofu or lean chicken), 1 cup of coffee or unsweetened green tea
  • Price: 85 grams of lean meat (chicken, beef, salmon, tuna, turkey, and others), 1 cup of boiled peanuts, one not too ripe banana, 1 small apple, 1 cup of vanilla ice cream.

2. Second day

  • Breakfast: 1 hard-boiled egg, a piece of toast, an unripe banana
  • Lunch: 1 sheet of cheddar cheese, 1 hard-boiled egg, 5 biscuits
  • Price: 2 grilled sausages, 1 cup boiled broccoli, cup boiled carrots, sliced ​​unripe banana, cup of vanilla ice cream.
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3. Third day

  • Breakfast: 5 biscuits, half a cheddar cheese, 1 small apple
  • Lunch: 1 hard-boiled egg, 1 portion of toast
  • Price: 1 cup canned or sauteed fresh tuna, sliced ​​banana not too ripe, 1 cup vanilla ice cream

Although this military diet is considered fast for weight loss, this method is not a long-term dietary choice. Especially for those who have certain health problems, it is a good idea to first consult with a doctor or nutritionist before undergoing a military diet.

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