One week to lose weight fast, that is the promise of the military diet. While this diet may well bring the desired and hoped-for effects in such a short time, it is not without its risks. We take stock of the military regime.
It’s the same scenario every year. When the sunny days are back and summer is fast approaching, you are looking to lose a few pounds quickly. Which diet to choose? While some diets, such as the Whole 30 or Master Cleanse, promise weight loss in a month or 10 days, others even claim to make us lose weight in a week. This is the case with the military regime.
Military diet: what is it?
The military diet, also known as the “3-day diet”, is an extreme low-calorie diet. It would allow rapid weight loss, up to precisely 4.5kg in just one week. This regime is articulated in two very distinct phases. The first concerns the first three days of the week, during which the diet should be carried out on the basis of low-calorie meals. Clearly, only certain very specific foods can be eaten for breakfast, lunch and dinner during this period. Forget the snack, the snacks are to be forgotten during these first three days. For the next four days, the restrictions ease, but those on the military diet are still encouraged to eat healthy.
What foods are allowed under the military diet?
During the first phase of the diet, calorie intake should be 1,500 calories per day. To carry out this diet, you must adhere to a menu to the letter in order to obtain the best possible benefits, that is, significant weight loss.
The foods allowed during the first 3 days of the diet are:
- Tea or coffee
- Peanut butter
- The bread
- Meat (in very small quantities)
- The banana
- Vanilla ice cream
- An egg
- Crackers or savory cupcakes (in small quantities)
- White cheese
- Hot dogs
In terms of drinking, water is highly recommended as part of this diet. Tea or coffee are also allowed, as long as you do not add cream or sugar.
Military regime: a significant risk of deficiencies
“Although calorie restriction in itself is appropriate for overweight people who wish to lose weight, the content of the military diet can lead to unwanted health consequences,” says online medical news site News Medical Life. Sciences. Indeed, some dieticians warn of the dangers of the military diet, which limits carbohydrates and calories and leads to some weight loss. Because the lost pounds will have a good chance of being regained once you stop this diet.
This phenomenon is called the weight cycle and it can weaken the immune system and cause health problems. Another downside: the foods allowed are not varied. The military diet does not meet the recommended daily intake of fiber, which is 20 to 30g per person per day. As part of this diet, dietary fiber is more important as meals are low in calories. Dietary fiber is important for reducing the risk of diabetes and coronary heart disease in the long term. In the short term, a lack of dietary fiber in the military diet can cause constipation.
Due to the lack of variety of foods, this three-day diet does not provide adequate nutrition. Some vegetables like spinach or kale, eaten in other diets, are not allowed as part of this one. However, these vegetables help reduce the risk of developing heart disease and certain cancers. In addition, this diet can lead to malnutrition.
What are the side effects of the military diet?
When going on a diet, it is not recommended to lose more than two kilograms per week because beyond this, people can develop gallstones. These calculations are like pebbles. They are usually made up of cholesterol and form in the gallbladder. “If a significant amount of weight is lost in a short time, the liver can release extra cholesterol into the bile and cause problems with emptying the gallbladder. In severe cases, these stones can cause abdominal pain secondary to the gallbladder. “obstruction of the common bile duct. In the absence of treatment, major complications can result”, specifies New Medical Life Sciences on its site.
Another problem with the diet is that it could cause a decrease in muscle size, a phenomenon called muscle atrophy. Numerous studies have proven that people who lose weight quickly are more likely to suffer from this muscle loss compared to those who lose pounds slowly. “Over time, loss of muscle mass has been associated with higher levels of morbidity and mortality. The negative consequences of muscle atrophy may be exacerbated in people with type 2 diabetes,” the site points out. online medical information.