Military Diet – Does the 3 Day Diet Plan Actually Lose Weight?
- TheMilitaryDiet.com promises to help you lose up to 10 pounds in a week.
- Although the plan greatly reduces calorie intake, a weight loss of 10 pounds is not typical, according to health experts
- The Military Diet has no connection to the armed forces.
Most dieticians have one simple goal: to lose as much weight as possible in as short a time as possible. No wonder why the so-called "military diet" is so popular.
According to the website TheMilitaryDiet.com, the weight loss plan could help to lose up to 1
0 pounds in a week. If this promise is not tempting enough, the site claims that you can do this while eating saltine crackers and vanilla ice cream.
What's wrong with this mysterious diet? Where does it come from and is it legitimate at all? Here is what you should know.
What is the military diet?
According to the website, the military diet requires certain foods for breakfast, lunch and dinner for three days. The food plan is extremely calorie-reducing: on the first day, for example, you can only eat about 1078 calories. (By comparison, moderately moderately active men need between 2400 and 2600 calories per day.)
After the first three days, you can eat during the next four days, whichever you want, do not consume more than 1500 calories. If you do this for a full month, the website says you can lose up to 30 pounds.
So what are you eating on the military diet? Here is a sample plan.
- cup of black coffee
- half of a grapefruit
- a slice of dry toast
- half cup of tuna
- slice of toast
- ] black coffee
- 3 ounces of meat of any kind
- green beans
- half banana
- small apple
- small ice cream cup
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The site offers substitutions for people who dislike or may not eat certain foods, for example, if you hate grapefruit, you'll get the same weight loss benefits when you use soda in Drinking your water, Ew. Like Jaclyn London of Good Housekeeping wrote, these substitutions are meaningless and are not supported by science.
Why is it called military diet?
Really? We do not know it. While TheMilitaryDiet.com contains a lot of information, including a section with frequently asked questions, blogs, and alternative vegetarian meal plans, no authors, experts, or website owners are listed. And although the name implies a military connection, the site does not claim links with the armed forces. ( MensHealth.com searched the site for more information and is updated when and when we hear again.)
However, we know that the plan has previously gone by different names, such as the Cleveland Clinic Diet, the Mayo Clinic Diet, the Kaiser Diet and the Birmingham Hospital Diet. According to CNN.com, none of these organizations actually supported the diet.
We also know that the military diet is in no way related to the armed forces, says Roland Paquette, PA-C, an Assistant Professor of Physician Assistance at UT Health San Antonio. Paquette, a former green beret serving in United States Special Forces from 2004 to 2006, tells MensHealth.com that the army has not introduced any special diet to get the cadets into shape.
"I ate almost everything that was available because you're so active all the time," says Paquette. He adds that pancakes, French toast, biscuits and gravy were common breakfast menus – none of which is on the military diet.
Maj. That confirmed Carla Gleason, a spokeswoman for the Pentagon. She told MensHealth.com that the US Department of Defense does not endorse a meal or diet plan that is not listed in the Warfighter Nutrition Plan. This guide has been developed to meet the nutritional needs of service staff.
Is the military diet safe or healthy?
In the short term, a restrictive diet is unlikely to hurt much. But you will definitely be hungry and feel dizzy, headache and tiredness, especially if you work out during the diet.
According to Paquette, the military diet has an advantage over other weight loss plans: unlike other diets like keto, which tend to eliminate entire food groups, the military diet includes a mixture of protein and carbohydrates and fats, albeit in tiny ones Amounts. But he says the dietary guidelines are just too general to be considered healthy. For example, on the first day, breakfast simply includes "toast" without specifying wholemeal or white.
"It's hard to say if you look closely at the food, whether it's good for you or not," he says.
Can you really lose 10 pounds in a week?
Sure, this plan could help you lose weight, but probably not 10 pounds – and will definitely not help you keep it off in the long run. Most of this, according to our experts, should be the weight of the water.
Kristen Kizer, a registered nutritionist at Houston Methodist Hospital, says that while the website of the military diet claims that the special foods you eat on the diet can help you "burn fat," this is easy not the case.
"The military diet has" fad "by claiming that special food combinations can help you lose weight and allow unhealthy counterfeit foods such as hot dogs and a cup of ice cream.
Most health professionals advise, just one Losing up to two pounds a week and "even that can be a challenge for some people," says Kizer.weight loss depends on so many different factors, from genetics to body weight, that it's impossible to make the claim that dieting helps everyone lose a certain amount of weight over a period of time.
Even if you lose a few pounds, the water weight will probably be restored, adds Kizer, as with yo-yo diets and fasting in the diet Generally, a "feast-or-hunger cycle" can have negative long-term effects on your metabolism, "she explains It's easier for you to regain your weight. "I lost.
Dieters should combine the diet with intermittent fasting to get better results. If you are not aware of this, intermittent fasting requires you not to eat between 16 hours and a full day. The military diet encourages eating during an 8-hour window, while the remaining 16 hours are fasted daily to increase fat burning.
Can you take a snack on the military diet?
Technically no. According to the website, no additional food and snacks can be added to the outlined plan. However, it is possible to save food from each meal at different times.
For example, you can treat vanilla ice cream as an afternoon snack instead of eating it for dinner.
As the site claims, "Taking your food out does not affect the results of the diet. Just do not eat food that is not listed on the diet!"
What is the right way to lose weight?
As any successful dietician or physician can tell you, losing weight takes time. "Weight loss is a long-term game," says Paquette.
Dr. Holly Lofton, director of the NYU Langone Health Medical Weight Management Program, recommends people keep a food journal to monitor the average daily calorie intake. Then take a look at where you can make simple changes: For example, by cutting three slices of bread into two slices at dinner.
It's best to start slowly with empty calories from processed foods, snacks, and drinks, she advises. Of course, a healthy diet should contain a lot of vegetables, fiber-rich fruits and protein.
Simply put, low calorie diets like the military diet can help you lose a pound or two in the short term, but they will never bring you lasting results.
"We've learned that almost every fad will help you lose weight, but the recovery rate is high," says Kizer. "Nobody likes to hear it, but small, realistic changes made by the whole family with good social support are still the best way to make lasting changes."
At the end of the day, Paquette and Kizer agree on a military diet likely to hurt more than good.
"Do I think it could be detrimental to the millions of Americans who already have an unhealthy relationship with food?" Says Kizer. "Yes."