Military Diet: Lose 3 kg in 3 days with this complete program (detailed menu)
The military diet is a rapid weight loss method based on strict eating and significant calorie reduction for a short period of time, usually three days. It is often used by those looking to lose weight quickly, whether for health, physical performance, or appearance reasons.
The principle of this diet is based on a strict three-day menu, followed by four days of returning to a normal diet. Experts recommend not continuing this diet for more than three consecutive days, as it can lead to nutritional deficiencies if continued for a long time.
Objective of the Military Regime:
This program is designed to provide rapid weight loss (approximately 3 kg in 3 days) through strict calorie restriction and the combination of specific foods that promote fat burning. The meals are simple, but their composition is important to help the body tap into its fat reserves while providing a limited calorie intake.
Military Diet Menu Example:
Here is a detailed 3-day menu example that allows you to follow the military diet to lose up to 3 kg quickly:
Day 1:
Breakfast :
1/2 grapefruit
1 slice of whole-wheat bread
2 tablespoons of peanut butter
1 cup of coffee or tea (without sugar or milk)
Breakfast:
1/2 cup tuna (canned in water)
1 slice of whole grain bread
1 cup of coffee or tea (no sugar or milk)
Dinner:
85g cooked chicken
1 cup green beans
1/2 banana
1 small apple
Day 2:
Breakfast :
1 hard-boiled egg
1 slice of wholemeal bread
1/2 banana
1 cup of coffee or tea (without sugar or milk)
Breakfast:
1 hard-boiled egg
1 cup cottage cheese (or low-fat plain yogurt)
5 to 6 rice crackers
Dinner:
85g grilled or baked steak
1 cup cooked broccoli
1/2 cup cooked carrots
1/2 banana
Day 3:
Breakfast :
5 to 6 almonds
1 slice of wholemeal bread
1 hard-boiled egg
1 cup of coffee or tea (without sugar or milk)
Breakfast:
1 slice of whole-wheat bread
1 hard-boiled egg
1 cup of cottage cheese (or low-fat plain yogurt)
Dinner:
85g grilled salmon or fish
1 cup mixed vegetables (broccoli, green beans, spinach)
1/2 banana
Why Does This Diet Work?
This diet works primarily because of the low calorie content and the selection of foods that are naturally low in fat and high in protein, which helps burn fat while maintaining muscle mass.
It relies on a calorie reduction strategy, which forces the body to use its fat stores to obtain the energy needed to function. However, it is important to understand that although rapid weight loss is possible, it may not be sustainable in the long term.
Precautions to take:
While this diet can be effective for rapid weight loss, it’s crucial not to adopt it for an extended period of time. Severe calorie restriction can lead to nutritional deficiencies, which could be detrimental to your long-term health. Before beginning, it’s recommended to consult a healthcare professional, especially if you have any underlying health conditions.
