Military Diet For Weight Loss? 10 Pros And Cons To Know About
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When you are on a weight loss journey, losing weight quickly and easily seems like a huge target to achieve. Experts in nutrition, medicine and fitness will always recommend that the healthiest way to lose weight in the long term is by following a calorie-restrictive but balanced diet and pair it with an increase in physical activities, like yoga, dance or gymming. And yet, the trend all over the world is to look for short-term diets that help with quick weight loss

The fact is that these diets often fall under the category of fad diets and are harmful in the long term because they are not stable or sustainable in terms of balanced nutrition. But if your goal is to lose weight quickly and effectively, then one of the most popular diets to choose is the Military diet. Contrary to the name, the Military diet has nothing to do with the armed forces of any nation, but this restrictive diet does help with quick weight loss in a short duration. 

Often referred to as the 3-Day diet, Military diet is effectively a fad diet that claims to help you lose weight within three days or a week. This short-term, rapid weight loss or crash diet claims to help you lose up to 4.5 kilos in a week by reportedly jump-starting your metabolism. The idea is to follow a set, low-calorie diet for a period of three days, then followed by a low-calorie but unrestricted period of feeding for four days—all without taking any supplements or increase in physical activity. 

Because Military diet follows an on-and-off calorie restriction format, many people believe it to be a form of Intermittent Fasting or IF. However, though the diet can help lose weight quickly, it is very restrictive, and the results may be unsustainable in the long run—meaning that you are likely to gain back the weight you lost just as quickly. So, before jumping into this diet, it is very important to understand the pros and cons of it. Here’s what you need to know. 

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The Pros Of A Military Diet For Weight Loss 

When it comes to quick weight loss, the Military diet is certainly effective in the short-term because it is highly restrictive. Here are some of the pros of going on a Military diet for weight loss. 

1. Quick Weight Loss: Because this diet restricts what you can eat for a period of three days, limiting you to very low-calorie foods that are neither filling nor wholly nutritious, the Military diet can indeed lead to quick initial weight loss. You may find this appealing if you are looking for fast results.  

2. Structured Plan: The Military diet provides a specific meal plan for each day over a continuous span of three days. It therefore eliminates any initiative or worry on your part, and all you need to do is follow the meal plan to the T to get results.  

3. Short Duration: Typically followed for a period of three days, the short duration of the Military diet is certainly not as overwhelming to follow as some other wight loss diets out there. The short duration also ensures that you can stay committed to the diet.  

4. Boost in Motivation: For most people, not seeing too much of a weight loss during the initial phases of the weight loss journey can be demotivating. Because it does give results, the Military diet can indeed boost your motivation with an initial and rapid weight loss.  

5. Potential Kick-Start: If you are looking at going on a long-term weight loss journey, following the 3-day Military diet can help jump-start the journey. By motivating properly and following a more balanced yet calorie-restricted diet after the Military diet, you can also get long-term results.  

The Cons Of Following Military Diet For Weight Loss 

Despite the initial weight loss boost it certainly provides, experts believe Military diet to be a restrictive one that is not good for the health in the long term. Here are some of the major cons of following a Military diet for weight loss. 

1. Nutritional Deficiency: Because it is highly restrictive and not nutritionally balanced, following a Military diet for weight loss can deprive your body of nutrients that are essential. The diet lacks variety is very low in calories and can lead to deficiencies in vitamins, minerals, and other nutrients. 

2. Rapid Weight Loss: Believe it or not, losing too much weight too quickly can actually be counterproductive. With a Military diet, the chances are that the weight you lost isn’t in terms of fat but muscle and dehydration—which can lead to weakness and other health issues.  

3. Unsustainability: The Military diet is extremely restrictive and is meant for only a 3-day period. But if you try to follow it cyclically or repeatedly, it will in fact be quite unsustainable and too restrictive to be satiating despite results in the long run. Simply put, this diet is not at all good for health in the long term. 

4. Lack of Scientific Support: Like with all fad diets, there is little or no scientific evidence to prove that that the weight loss that occurs during a Military diet is beneficial. Sustainable, long-term weight loss is only possible through a calorie-restricted diet, balanced meals and regular physical exercise. 

5. Potential Health Risks: For those with weight gain due to comorbidities like reproductive health issues, metabolic syndrome, diabetes, hypertension or heart disease, following a Military diet for weight loss can pose major health risks. If you do have a pre-existing health condition, consult a doctor or nutritionist for a customised weight loss plan instead of blindly following a Military diet.