Fat loss has for long been the bane of most humans lives. Every single person can benefit from gaining some muscle and loosing some of that excess body fat (unless of course you are world body building champion Phil Heath then if that is the case you’re already maxxed out), not only in the terms of beauty but also for health reasons. Ridding the body of excess body fat can work wonders for ones body in terms of blood pressure, cholesterol, or simply being a more athletic individual. At the end of the day, a diet (or fat loss) can be attained by simply burning more calories and eating less calories.
Weight loss will occur when you eat less that what your body requires. To simplify this: eat less, move more. By doing so your body will tap into the bodies fat reserves to provide the energy needed(leading to weight loss.)
Most of us need a driving factor to keep us on our diet routines, a big reduction on the scale can give us that boost and motivation we require. The 3-day military diet can help you lose 10 pounds! (This diet is intended for women, but men are recommended to add an extra 100 calories a day in the form of protein.)
Note: this diet may (or may not) actually be used by members of the military. But it does work! Not because of some fancy foods that can burn fat but simply because of the reduction of calories. (Hint: ice cream is included in this diet…but in moderation!)
Breakfast is the most important meal of the day simply because it is the fuel that kick starts your metabolism every day. For your very first meal of this 3 day military diet you can have a grapefruit, 1 slice of toast (preferably a whole wheat or multi grain brand) with 2 tablespoons of peanut butter.
Some people may have a peanut allergy, if you do just substitute it with almond butter, soy butter, sunflower seed butter, hummus, pumpkin butter or bean dip. And no breakfast is complete without 1 cup of black coffee or caffeinated tea(green tea is also optional.)
Please be advised, you cannot add any sugar,milk,cream or sweetner into your coffee or tea. None of these beverages are an essential part of the diet and can be replaced with any amount of water. Green tea and coffee both have thermogenic properties(this helps the body burn more calories) and black coffee can help suppress your appetite.
For the meal of the day (lunch) have a half a cup of tuna, another slice of toast (but no peanut butter this time) and water, black coffee or tea. If you need to season your foods then go with alternatives such as garlic salt, pepper, honey mustard, and any other low or no calorie seasoning.
Moving on to dinner, you can have 3 ounces of any type of meat, 1 cup of green beans, half a banana, one small apple and one cup of vanilla ice cream. As you may have noticed, there is not a lot of food in this diet and that’s because lowering calories is what causes weight loss. If you want to drop the pounds, you have got to cut the calories!
The next morning, breakfast should include one slice of multi grain or whole wheat toast, one whole egg, and half a banana. This diet is intended to last three days, and then take 4 days off. Rinse and repeat until you achieve the results you desire. The 4 days off does not mean you can gorge yourself on foods you have missed out on. The goal should still be to eat around 1,500 calories or less.
For lunch-time, allow yourself one cup of cottage cheese (this can be substituted with 1 slice of cheddar cheese), 1 hard boiled egg and 5 saltine crackers. Due to the low amount of food on this diet, it is not recommended to work out intensely during these days. Alternatively, go for a brisk 30 minute walk on a daily basis.
Dinner is served! You can have two hot dogs (minus the buns), 1 cup of broccoli, half a cup of carrots, half a banana, and half a cup of vanilla ice cream. This diet dictates vanilla ice cream only (why? I have no clue) but you can substitute ice cream (who would do that?) with one cup of apple juice or one cup of vanilla, strawberry or banana flavored almond milk.
The vegetables on this diet should be steamed, baked, boiled or eaten raw. Meat should be grilled or baked, and if you are a vegetarian then you can substitute the protein sources with tofu, lentils, beans and/or portobello mushrooms.
The third and final day has arrived! You’re almost there, don’t give up now! For breakfast, you are to have 5 saltine crackers, 1 slice of cheddar cheese and 1 small apple. Saltine crackers can be replaced with rice cakes (one for one) and cheddar cheese can be replaced with ham, eggs, cabbage or soy cheese. Don’t forget your black coffee or caffeinated tea!
This lunch is going to be a bit small but on the menu is one slice of whole wheat or multi grain toast and one hard boiled egg. You can switch the egg out for one cup of milk, or two slices of bacon or just one chicken wing. As you can probably tell, from day 1 to day 3 there is a slow and gradual reduction of even more calories (hence the rapid weight loss.)
For the last meal of day 3, you can have 1 cup of tuna, half a banana and one cup of vanilla ice cream. And remember, there is no snacking allowed on this diet. You need to eat these foods and these foods only. You can switch the foods around, so you can have dinner for breakfast and vice versa but you cannot add any additional foods in!
Alcohol is strictly prohibited on this diet (even though alcohol is a macro-nutrient but without nutritional value), even on your 4 days off, you should not be consuming alcohol especially beer or fruity drinks (it’s just empty calories!) If you MUST drink then only one glass of wine is permitted.
Please remember, weight and fat loss are two different entities. 10 pounds lost in 3 days does not mean 10 pounds of fat. The reduction in calories (and salt as well) will cause you to shed some water weight, some intestinal mass (poop) and some fat as well.
So if you think this diet is for you, give it a go! Just make sure to consult a physician first before jumping into such a strict diet.