WHAT IS THE MILITARY DIET?

The military diet, or the 3-Day Military Diet, is a popular but controversial diet plan promising quick weight loss over three days. It's called the "military diet" because it is sometimes suggested that it was developed for military personnel to help them stay in shape. However, no evidence supports this claim, and the diet's origins are not associated with any military organization.

The military: who does the ' military diet' to lose weight quickly? How safe is this diet?

How much do we do to lose weight? Many types of diets are heard, including low-carb, balanced, high-protein, keto, and intermittent fasting. But have you heard of the military diet to lose weight? Many models or stars follow this military diet.

Military; however, the military diet has nothing to do with the army or the military. This diet was initially called the military diet because of the emphasis on adherence to specific rules, determination, and discipline. For those in a complicated condition with excess weight and need to lose a lot of weight very quickly, instructions are given to make this diet chart under the supervision of a specific expert. A military diet is given to some people under exceptional circumstances. But he must do the military diet with the advice and care of a specialist.

 

Like the military diet

The military diet is also called the three-day diet. It is a short-term, rapid weight loss diet that helps you lose up to 3-4 kg weekly. This diet plan calls for a low-calorie diet three days a week and a balanced diet for the remaining four days. Followers of the diet are asked to repeat this cycle weekly for up to a month or until they reach their desired weight. According to the 2020-2025 Dietary Guidelines for the United States, adult men aged 18-60 should consume 2,200-2,400 kcal per day, and adult women should consume 1,600-1,800 kcal per day. However, the military diet has a daily caloric level of 1100-1400 kcal. A unique set menu is prepared for breakfast, lunch and dinner for the first three days without snacks. Some food can be eaten, and some should be avoided; instructions are also given. Eat at most 1500 kilo calories per day for the next four days. This diet can cause physical complications as the food is deficient in calories. So, to avoid complications, there are a few things to keep in mind before starting this diet-

👉 A nutritionist must be consulted before starting a diet. At the same time, follow the list as advised by the nutritionist.

👉Stay on this diet for up to three days at a time. After the first three days of the week, take a break. Take a day break and start again. During this four-day break, eat 1500 kcal daily. Then go to low calorie again for three days.

👉If you feel tired or dizzy while on the diet, stop the diet immediately.

👉Do not follow this diet if you are undergoing treatment for any disease.

How safe is the military diet?

 Losing that much weight once a week can be risky and temporary. Losing weight so quickly can lead to nutrient deficiencies, muscle loss, and an unhealthy relationship with food.

 If athletes follow such a diet for quick weight loss for any specific reason, they may develop malnutrition complications and deficiency of various nutrients. Following this low-calorie diet, the body uses stored muscle protein as fuel. Muscle wasting slows down the body's resting metabolism, threatening weight loss later.

 Rapid weight loss increases the risk of many diseases, including gallstones.

 There are no large-scale studies on the effects of this diet on health, so much is still unknown about what physical problems this diet can cause.

 Finally, it's important to remember that if you return to an unhealthy lifestyle after finishing the diet, the weight will return quickly. Avoid excess sugar, salt, oil, spices and soft drinks for best results.

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The military diet has received criticism from health experts because it is not balanced, may lack essential nutrients, and promotes very low-calorie intake, which can be harmful and unsustainable in the long run. Additionally, the weight loss achieved on this diet is often temporary, and once standard eating patterns are resumed, the lost weight may be regained.

A balanced and varied diet is generally recommended for safe and sustainable weight loss, Incorporating regular physical activity and seeking personalized guidance from a healthcare professional or registered dietitian.