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December 1, 2025The Military Diet consists of a three-day eating unimeal app plan with three meals a day and no snacks, followed by four days of slightly less-restricted eating for three meals and two snacks. This type of diet is emphasizes many heart healthy foods that are high in fiber, such as veggies, fruits, nuts, seeds, beans and whole grains. These tend to be filling and are generally low in calories but high in volume. The cardiac diet is very similar to the well-known Mediterranean diet, which has been shown to promote not only cardiovascular health, but cognitive health and longevity in general. Because it emphasizes healthy foods like veggies, whole grains, fish, nuts and seeds, it’s a great choice for just about everyone, whether they’re susceptible to heart-related issues or not.
What foods are banned on the diet?
Once you’ve calculated your calorie needs and determined they fit with this nutrition plan, you’ll be right on track to drop 10 lose pounds in a month without experiencing a single case of the hangries. “A healthy jumpstart should always include at least 50 percent fresh vegetables,” Kaufman says. And regardless of which meal packs the most calories, “always make sure to have a lean protein at breakfast, lunch, and dinner,” she adds. Studies have shown that processed food increases the risk of heart disease.
Why 3 Day Diet Meal Plan Works
Weight regain is likely once a normal diet is resumed, especially if unhealthy or high-calorie foods are consumed during the four days off. The 3-day diet is not a scientifically proven weight-loss method, and there is little scientific evidence backing up its overall efficacy. Start with a moderate caloric deficit of 500 to 750 calories per day, prioritize protein at every meal, avoid refined sugars, and engage in consistent movement—including both cardio and resistance training.
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The 3-Day Military Diet has gained popularity for its short-term approach to weight loss and its structured meal plan. While each variation of the military diet offers its own set of benefits and challenges, the suggested approach ultimately depends on your individual preferences and goals. For those seeking rapid weight loss or a structured kickstart to healthier eating habits, the three-day military diet with its four days off provides an effective and manageable option. Embarking on a journey towards health and wellness often involves navigating through a sea of diet plans and strategies.
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Your daily calorie intake will be restricted to between 1,100 and 1,400 calories. This type of low-calorie, low-carb, and low-fat diet is intended to help with weight loss by boosting your metabolism and promoting fat burning. The 3-day diet, also known as the military diet, involves a low-calorie, low-carb, and low-fat meal plan. This diet promises quick weight loss results, claiming that you can lose up to 10 pounds in just one week.
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Contact your doctor or other medical professional to determine what is right for you. The best part of this plan was it was very specific with food choices. The 3-Day “Cardiac” Diet claims to help you drop 10 pounds (4.5 kg) quickly while improving heart health, but there is no research to support these claims. Always consult with your doctor or healthcare professional before starting a low calorie diet, especially if you have chronic health conditions like cardiovascular disease. The 3-Day “Cardiac” Diet claims to boost weight loss and enhance heart health.
What happens to your body when you only drink water for 3 days?
- Instead, it advises replacing grapefruit with a glass of water with 1/2 teaspoon of baking soda.
- For you to lose 1 pound of fat (or 0.4 kilograms) a day, you have to burn about 3500 calories a day (6).
- Therefore, as the body starts to burn glycogen for fuel, this extra water weight is excreted from the body and may give the false impression of rapid weight loss.
- Make sure to monitor your patient’s progress over time to ensure that their condition is improving.
- If they need to make any changes to their plan, they can do so on their own or by consulting with their dietitian, especially if they want to try new dishes or reschedule meals and exercises.
- However, cutting calories too drastically may lead to side effects such as hunger, nausea, headaches, and fatigue.
The three-day low-calorie meal plan provides between 1,100 to 1,400 calories a day. Men following the diet are advised to add an extra 100 calories per day, preferably in the form of protein, to all meal plans. The Military Diet calls itself a type of intermittent fasting because of its low calorie count.
Additional Foods and Food Substitutions
Moore adds that the diet “sets up a vicious cycle of being hungry during the restrictive three days and most likely overeating on the off days.” Snacking is not permitted unless you save an item from one meal and eat it in between, but you may not add anything to the diet plan. We recommend that you review this information with a doctor before starting the diet because this calorie intake is much lower than that of the average adult. Without high-quality research, it isn’t easy to compare this diet to other, well-researched diet plans.
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The 3-Day “Cardiac” Diet sets strict limits on foods you can eat during specific meals. Very low-calorie diet (VLCD) —A term used by nutritionists to classify weight-reduction diets that allow around 800 or fewer calories a day. Keri Gans is a registered dietitian nutritionist, certified yoga teacher, spokesperson, speaker, writer and author of The Small Change Diet. The Keri Report, her own bi-monthly podcast and newsletter, helps to convey her no-nonsense and fun approach to living a healthy lifestyle. Gans is a sought-after nutrition expert and has conducted thousands of interviews worldwide. Her expertise has been featured in popular media outlets such as, Forbes, Shape, Prevention, Women’s Health, The Dr. Oz Show, Good Morning America and FOX Business.
Printable (PDF) 3 Day Military Diet Meal Plan
Our team aims to be not only thorough with its research, but also objective and unbiased. A patient who wants to try the military diet chart that a healthcare practitioner has evaluated are most likely to use the military diet chart. Their referring physician may also use the military diet chart as a guide, educational resource, etc. Healthcare professionals often use the Pinhole Test as part of a comprehensive eye examination, which can also be easily performed at home. However, patients should not rely solely on this test and should always consult a medical professional for proper diagnosis and treatment recommendations. Regular exercise, a balanced diet, adequate sleep, and stress management techniques can significantly improve ADHD symptoms.
What’s on the 3-day military diet shopping list?
Emily-Ann has a degree in English literature from the University of Newcastle and has NCTJ and NCE qualifications in newspaper journalism. Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she’s not writing, look for her out walking her dog or riding her bike in Pennsylvania’s Lehigh Valley. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies. It does not diagnose all types of vision problems and https://www.diet.com/ is ineffective in detecting eye diseases like glaucoma, cataracts, or retinal disorders.
