Losing weight can be a difficult and slow process, but there are ways to speed up the process like following the military egg diet. This three-day diet plan is perfect for those who want to lose weight quickly and safely.
This diet does not replace a healthy diet and regular exercise. Follow these tips for proper weight loss to lose weight with the military egg diet.
What is the Military Egg Diet?
The Military Egg Diet is a 3-day plan that allows people to eat eggs and lose weight quickly. It’s like 3 day egg diet, except that you have more food options and not restricted to eggs only,
The military egg diet will make you feel full for a long time. That is why this diet is considered safe for weight loss.
Related; Egg diet side effects
How the Military Egg Diet Works?
Well, it is not a diet that you would want to stick to for life. But, if you are looking to lose weight fast and want to do it in a short period of time, this diet might be just what you need.
- The Military Diet works by severely restricting the amount of calories that a person can consume. By doing this, the user will be able to quickly and safely lose weight.
- This diet only requires the use of an egg for breakfast, 1-2 liters of water per day and 5 protein shakes.
- The diet plan calls for a low-calorie meal plan for 3 days, followed by 4 days off.
- Dieters are told to repeat the weekly cycle for up to a month or until they reach their goal weight, whichever comes first.
The military egg diet consists of 2 parts over a week:
The first part
For the first three days of the diet, breakfast, lunch, and dinner are all set, and there are no snacks in between.
Calories on the first part:
During this phase, the total number of calories eaten is about 1,100–1,400 per day. This makes it a low-calorie diet, which is defined as a way of eating that gives you 800–1,200 calories per day.
Importantly, this kind of calorie restriction is far below what the US Dietary Guidelines for Adults recommend for the years 2020–2025, which start at a minimum of 2,200–2,400 calories for men and 1,600–1,800 calories for women between the ages of 18 and 60.
For your safety and to make sure you get enough nutrients, you shouldn’t try to cut calories as much as the military diet suggests unless a doctor tells you to or watches you.
The second part
For the other 4 days of the week, the military diet just tells people to eat a healthy diet.
Yet, as was already said, it does offer a 1,500-calorie meal plan that is less strict for those who want to keep losing weight for the rest of the week.
This is considered the safest part in the diet, as it recommends eating a balanced healthy diet.
Take it a chance to compensate the lack of some nutrients you may have during the first part.
Check out: Military diet 4 days off 1200 calories
If you haven’t reached your goal weight then, continue repeating the same cycle for another week until you reach your ideal weight.
Military egg diet and intermittent fasting
The military diet is a type of intermittent fasting because it cuts calories on and off.
Intermittent fasting diet can be done in many ways by switching between periods of fasting and eating periods, when you eat as much as you want.
The egg diet weight loss
The egg diet is an extremely popular weight loss method that promises a safe and effective way to lose weight quickly. We’ll show you how it works and why it’s so effective.
So, you are thinking about trying the military egg diet. Maybe you have seen a post or a video about this diet and think that it might be just what you need to lose weight quickly.
Egg diet weight loss results
The egg diet is a low-carbohydrate, high-protein diet that requires eating eggs as the main source of protein. Being low in carbs makes it close to keto diet.
The egg diet has been shown to be effective for weight loss, with some people losing up to 24 pounds in just two weeks.
Because of its effectiveness and astonishing results, many people depend on egg diet to lose weight.
However, the egg diet is not without its risks, and it is important to speak with a doctor before starting any new diet.
Related; BMI calculator in kg and feet
The Military egg diet shopping list
Preparing for the Military Egg Diet, you will need to buy eggs in bulk. This is because the egg diet is a great way to prepare food that can be eaten as part of a healthy diet. Preparation is key to make this diet easier.
The Military Egg Diet is a weight loss plan that involves consuming only:
- Skinless chicken.
- Lean meat.
- Leafy greens like kale, collard greens, spinach, and mustard greens, as well as zucchini and bell peppers, are low in carbs.
- Fruits low in carb like oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruit.
- Calorie-free drinks like: plain water – sparkling water – coffee without sugar.
- Coconut oil
Military Egg diet plan
The 3-day meal plan for the military diet includes many types of food, which are meant to be split between breakfast, lunch, and dinner.
Here are some examples of breakfast foods:
- 2 eggs with one cup of milk (you may have a cup of coffee).
- 2 Eggs with one low-glycemic fruit like apple or orange.
- Hard-boiled eggs with cheddar cheese.
Some options for lunch include:
- Canned tuna with green salad + calorie-free drink.
- Skinless chicken with sauted vegetables and cottage cheese + soda drink without sugar.
- Lean meat with green salad.
Some options for dinner include:
- Any kind of lean meat, without a bun.
- Canned tuna green beans, carrots, or broccoli apples or bananas.
- As you can see, the first three days of the diet don’t have much variety.
On the first day, you take in about 1,400 calories, and on the last day, you take in about 1,100 calories.
As far as drinks go, the diet recommends drinking plenty of water or herbal teas. Also, the military egg diet plan allows haveing two cups of caffeinated coffee or tea per day.
It also recommended to stay away from creamers and sweeteners, however, you may go with non-caloric sweeteners.
The last four days
- Theoretically, there are no other rules for the last four days of the diet than to eat healthily.
- But people who want to lose weight even faster can choose from a menu with 1,500 calories that is less strict.
- For example, snacks are allowed on these days, but you should try to limit how much you eat.
- Again, keep in mind that eating 1,500 calories a day is still a calorie limit that may not meet everyone’s energy needs. This is especially true if you have an active lifestyle, which means you use more energy and need more calories.
What foods to avoid on Military egg diet?
On the other hand, you should avoid foods high in carbs like:
- Bakery including bread, pizza, cakes, and biscuits.
- Fruits high glycemic index.
- Juice with added sugar.
- Starchy vegetables and any other high-calorie foods.The goal of the diet is to help the user safely lose weight quickly.
Benefits of military egg diet
There are many benefits that makes people prefer military egg diet as a fast weight loss solution.
Quick weight loss
By following this plan, the user will be able to lose weight quickly at a rate of 1-2 lbs. per day.
There are many military egg diet success stories, that proves that this diet is successful.
Military egg diet is safe if followed the right way
The most significant benefit of this diet is that it is designed to be safe for those who are trying to lose weight.
Anyone can follow this plan, even if they are pregnant or nursing. This makes the diet a great option for many people, especially pregnant women and nursing mothers.
It is known as the “Military Diet” because it is designed to help users lose weight and tone their bodies while following the U.S. Department of Defense’s (DOD) guidelines on healthy eating.
The plan tells you how many calories you should get from each food and suggests alternatives for people with food allergies or other dietary needs.
Can control your hunger
The diet focuses on protein, which makes you feel fuller, keeps your muscles strong, and gives you energy for everyday tasks. Muscle tissue is important to keep because it has a direct effect on a person’s metabolism.
A small study from 2018 looked at what would happen if you followed a diet that cut calories every other day. The researchers looked at the results of the diet and exercise in people who were obese or overweight.
When the participants followed the diet and worked out, their body weight, waist size, and percentage of body fat all went down.
You have 4 days break
Even though the military diet makes you cut a lot of calories, the idea of eating normally on the 4 days off is similar to the idea of intermittent fasting. So, people may do better in the long run if they follow this diet instead of a low-calorie diet.
More research needs to be done to find out if the military diet has any specific benefits, more research needs to be done.
The Risks of the Military Egg Diet
There are a few things that could go wrong if you follow a 3-day military diet plan.
Some of the problems listed below have to do with the meal plans.
May cause nutrient deficiency
People will have a hard time getting enough fibre, vitamins, and minerals on the diet days because there isn’t much variety. These nutrients are important for good health, making energy, getting rid of toxins, and a good metabolism.
High in salt, and saturated fat
The diet has a lot of processed foods that are high in salt, like saltine crackers, peanut butter, hot dogs, and cheese.
People should look at the labels to make sure they don’t eat more sodium than the recommended limit of 2,300 milligrammes a day. If you can, try to buy food brands that are low in sodium or don’t have any added salt.
The diet says to eat hot dogs, which are made of processed meat that is high in salt and saturated fats.
You might eat more calories on the break days
A diet that focuses on high-calorie, dense foods might not make you feel very full because you have to eat small portions to stay within your daily calorie budget. This might not work in the long run.
Too few calories to workout
Some people might find it hard to work out on diet days.
On diet days, if you eat less than 1,400 calories, it might be hard to work out, especially if you do high-intensity activities.
People will be able to work out better if they eat enough calories on their four days off. But supporters of the diet say that you should still eat less than 1,500 calories on these days as well.
Getting the military diet plan wrong
Some may understand that the second part of military diet they are free to eat whatever they want.
So, they may eat large quantities of high-carb foods like pizza, cakes, and every thing else.
Doing so can cause weight gain instead of trying to lose it
The military egg diet is a fad diet
The fact that the diet is high in protein will make the urine more acidic. Because of this, it is not good for people with kidney problems or gout.
The military diet is a fad diet that has become popular on social media. It has nothing to do with the military, but it is said to help you lose weight quickly—up to 10 pounds (4.5 kg) in a week.
It is said to get your metabolism going by getting you to eat less for 3 days. This is done by following a set, low-calorie menu, and then you eat normally for a while.
Strict and not sustainable diet
Even though the diet may help you lose weight quickly in the short term, it is very strict, and the results aren’t likely to last. Plus, crash diets like this one may change the way you feel about food because they are so strict.
Military egg diet and constipation
This diet is very low in calories and doesn’t let you eat many high-fiber foods like beans and whole grains. Because of this, if you aren’t careful, you might not get enough fibre.
Experts say that men under 50 should get at least 38 g of fibre a day, and women should get at least 25 g.
If you go on too low, you might have trouble going to the bathroom.
Since eggs have no fibre, you are more likely to get constipated if you only eat eggs.
Frequently asked questions:
Is the egg fast diet safe?
The Military Egg Diet is It involves eating one egg for breakfast, one for lunch, and two for dinner, along with six ounces of protein, and eight to ten servings of fruits and vegetables for 3 days.
Although following military egg diet may cause nutrition deficiency, it still is a great way to safely and quickly lose weight, especially when followed under your nutritionist supervision.
There is a lot of research that shows the egg fast diet has a lot of potential health benefits. The scientific consensus is that the egg fast diet is safe for healthy adults.
The only thing to keep in mind is that this type of diet may affect your body’s ability to regulate hormones, which could have some unwanted side effects. But, there is also a lot of information showing that this can be prevented by taking certain supplements beforehand.
How long should I do the egg fast diet for?
This will largely depend on how you respond to the first couple of days of the diet.
By replacing one or two of your meals with eggs, you can help control your weight and lower your risk of heart disease, type 2 diabetes, and some types of cancer.
Even though military egg diet can help you lose weight, it’s not a diet to be followed for your whole life, like Paleo, vegetarian, or Mediterranean diet.
How many eggs should I eat for breakfast to lose weight?
A good rule of thumb for most people is to try to eat around the same number of eggs each day as the number of miles you run per week. For example, if you run 5 miles a day, aim to eat 5 eggs each day.
In fact, the general recommendation is to eat around the same number of eggs each day as the number of miles you run per week. For example, if you run 5 miles a day, aim to eat 5 eggs each day.
Losing weight can be a difficult and slow process, but there are ways to speed up the process. One method is the military egg diet. This three-day diet plan is perfect for those who want to lose weight quickly and safely.
This diet does not replace a healthy diet and regular exercise. Follow these tips for proper weight loss to lose weight with the military egg diet. Preparing for the Military Egg Diet In order to follow the military egg diet, you will need to buy eggs in bulk.
This is because the egg diet is a great way to prepare food that can be eaten as part of a healthy diet. Preparation is key to this diet. You will also need to make sure that you have enough refrigerator space to store the large amounts of food that you will be eating during the three days of the diet.