One of the things that make 3 day military diet such an effective diet is that, it is low on calories. That means your body gets the chance to burn its fat reserves. Also, when you seek to make changes to the diet because you do not like a particular food on the diet you need to ensure, the food you choose to replace the substituted food has about the same amount of calories as the substituted food. The 3 day military diet calories count is a little over 3700 which means almost 1200-1300 per day during the 3 day diet.
Counting calories is not an exact science since a lot of things goes into determining the amount of calories a food has. That includes cooking duration, where the food originates, the type of food given to the animal from which our food is comes, the kind of fertilizers applied to the plant from which the food is prepared and so on. Also, everyone’s metabolism rate is not the same, so although different people will take the same amount of calories, some may lose more weight than others may. That does not mean calorie counting is useless. Knowing the amount of calories in a meal will help you keep track of how much calories you are taken into yourself and the effort you need to put in, to keep your weight especially your Body Mass Index (BMI) in check.
Calorie Count Of Day 1 Of The 3 Day Military Diet – 1400 kcal
The first day of the 3 day military diet calorie requires 1400 kcal which is when you take in most calories. It makes sense as the diet is trying to ease you in. The military diet day 1 might make you feel uncomfortable at first but that will not last for long.
Breakfast: 370 Calories
Breakfast on the first day contains about 370 calories. For breakfast, this is quite filling. Here is a breakdown of the number of calories each food has:
- 2 tablespoons of peanut butter (you can eat this with the bread) contains approximately 200 CAL.
- A cup of matcha green tea (or green tea, coffee, white tea or black tea) contains approximately 5 CAL.
- A slice of whole wheat bread contains roughly about 120 CAL.
- Half a grapefruit contains approximately 45 CAL.
Lunch: 275 Calories
Breakfast is the most important meal of the day so it comes as no surprise that breakfast on the first day contains more food than lunch on the first day. Lunch on the first day contains 275 calories almost a hundred calories less than breakfast. Here is an analysis of the number of calories each food has on lunch of the first day:
- Half a cup of plain tuna contains about 150 CAL.
- A slice of toast contains about 120 CAL.
- A cup of black coffee or tea (green tea, white tea, or black tea) contains about 5 CAL.
Supper: 755 Calories
The last meal of the first day contains the most calories. I think this is a good idea since it is tough to go to bed hungry. This is why most diets that require fasting allow you to eat sufficiently before sleeping. Supper on the first day contains 755 calories.
- 3 ounces of meat contains roughly 300 CAL.
- A cup of green beans contains roughly about 35 CAL.
- Half a banana contains approximately 50 CAL.
- A small apple contains about 75 CAL.
- A cup of vanilla ice cream contains approximately 300 CAL.
There you have it for the first day. With a total of 1400 calories, the 3-day military diet does not seem too tough, does it?
Calorie Count Of Day 2 Of The 3 Day Military Diet – 1200 kcal
The military diet day 2 meals contain fewer calories, but it is still more than the calories the meals of the third day contain. You start the day with a 245 CAL breakfast, continue with a 375 CAL lunch and end the day with a 580 CAL supper.
Breakfast: 245 Calories
Breakfast on the first day is nothing like breakfast on the second day. You would have noticed that the amount of food reduces quite significantly. Hopefully, you are not feeling totally empty. The egg will provide you with a good amount of protein and vitamins, and some fats and oils. The banana will provide you with energy and potassium, which is very much needed. Breakfast on the second day contains 245 calories.
- A hardboiled egg contains roughly about 75 CAL.
- A slice of whole wheat bread contains approximately 120 CAL.
- Half a banana contains roughly about 50 CAL.
Lunch: 375 Calories
Lunch of the second day contains more calories than breakfast of the second day. Although in general, the amount of food is still not as much as the meals of the first day. The hard-boiled egg will provide you with some much-needed protein and energy. The saltine crackers will provide you with some energy. Finally, the cup of cottage cheese will provide you with some calcium and more protein. Hopefully, you are working out during the 3-day military diet; calories will be burnt faster this way. Lunch of the second day contains 375 calories.
- 5 Saltine crackers contain approximately 70 CAL.
- A cup of cottage cheese contains roughly about 230 CAL.
- 1 boiled egg contains approximately 75 CAL.
Supper: 580 Calories
As per trend, supper contains most calories. This is much welcomed, as you do not want to go to bed hungry. There is much to eat for supper. There are hot dogs. Feel free to replace the hot dogs with vegetarian substitutes such as soy dog or tofu, or even lean meat if you just want to replace the hot dogs. There are carrots, broccolis, banana, and some ice cream. Some choose to slice up the banana into the ice cream and eat it for dessert. The total amount of calories for supper on the second day is 580 calories.
- 2 hot dogs, without the buns, contain roughly about 350 CAL.
- Half a cup of carrots contains approximately 25 CAL.
- Half a cup of broccolis contains roughly about 35 CAL.
- And half a cup of vanilla ice cream contains approximately 150 CAL.
- Half a banana contains roughly about 50 CAL.
You are now nearing the end of the 3-day military diet. The third day contains slightly fewer calories than the second day. This means the third day contains the least amount of calories.
Calorie Count Of Day 3 Of The 3 Day Military Diet – 1100 kcal
The last day of the 3 day military diet is the toughest. Hopefully, by now, you will be quite used to the amount of food. (Read More)
Breakfast: 265 Calories
Breakfast on the last day follows the usual trend. The saltine crackers will provide you with some energy. You can eat that with a slice of cheddar cheese. If you feel this is just not enough, you can substitute this with cottage cheese. You can take more for the same number of calories. About half a cup of cottage cheese will give you the same amount of calories. You can top it all up with an apple. Here is the breakdown of the number of calories taken.
- 5 saltine crackers contain about 70 CAL.
- 1 slice cheddar cheese (1 oz.) contains about 120 CAL.
- 1 small apple contains about 75 CAL.
Lunch: 195 Calories
The amount of food eaten on the last day for lunch is not much. All you have is just a slice of bread and 1 egg. Many people will have a cup of green tea or coffee to supplement.
- 1 slice of bread contains approximately 120 CAL.
- A hardboiled egg contains about 75 CAL.
Supper: 650 Calories
Supper on the last day of the 3 day army diet contains much more food. Although there are just three foods, there are a lot of calories in there. If you are feeling particularly hungry, you can decide to replace the ice cream with almond milk or soymilk or even plain milk. You can drink more for the same amount of calories. You can even have some veggies. With this, you can eat much more while still eating under 300 calories.
- 1 cup of tuna contains approximately 300 CAL.
- 1 cup of vanilla ice cream contains about 300 CAL.
- Half a banana contains around 50 CAL.
After The 3 Days
The next 4 days are very important. If results are good, you may be tempted to repeat the 3 day military diet, I would not advise that, as your body will just not burn as much fat as it did during the first three days. Rather, you should try to eat about 1500 to 1400 calories per day for the remaining four days. Since the military diet is tough to sustain, you can eat other foods that are more in quantity but less in calories while providing your body with all the needed nutrients. Also, it is important to keep working out and exercising. Strength training is recommended over cardio since this allows your body to burn more body fat.