It's the same scenario every year. When the sunny days are back and summer is fast approaching, we try to lose a few pounds quickly. Which diet to choose? While some diets, such as the Whole 30 or Master Cleanse diet, promise weight loss in a month or 10 days, others even claim to lose weight in a week. This is the case with the military regime.
Military regime: 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 4.5 kg in just one week. This regime is structured 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 meals with low calorie content. Clearly, only certain very specific foods can be eaten for breakfast, lunch and dinner during this period. Forget the snack, snacks are to be forgotten during these first three days. For the next four days, the restrictions eased, but people following the military regime were still encouraged to eat healthy.
What foods are allowed under the military regime?
During the first phase of the diet, the caloric intake should be 1,500 calories per day. To achieve this diet, you must follow a menu to the letter in order to derive the best possible benefits, ie significant weight loss.
The foods authorized during the first 3 days of the diet are:
- Tea or coffee
- Grapefruit
- Peanut butter
- The bread
- The tuna
- Meat (in very small quantities)
- The banana
- Apple
- Vanilla ice cream
- An egg
- Crackers or savory cupcakes (in small quantities)
- Cottage cheese
- Carrots
- Broccoli
- Cheddar
- Hot dogs
In terms of drink, water is highly recommended as part of this diet. Tea or coffee are also allowed, provided you do not add cream or sugar.
Military regime: a significant risk of deficiencies
"Although the calorie restriction in itself is appropriate for overweight people who wish to lose weight, the content of the military diet can lead to undesirable health consequences", says the online medical information site News Medical Life Sciences. Indeed, some dietitians warn of the dangers of the military diet, which limits carbohydrates and calories and causes some weight loss. Because the pounds lost 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 authorized foods are not varied. The military regime does not respect the recommended daily fiber intake, which is 20 to 30g per day per person. Dietary fiber is all the more important as part of this diet because 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. Certain vegetables such as spinach or kale, eaten in other diets, are not allowed as part of this. However, these vegetables 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 regime?
When dieting, it is not recommended to lose more than two pounds per week because beyond that, people can develop gallstones. These calculations are akin to stones. 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 obstruction of the common bile duct. If left untreated, major complications may result ", specifies New Medical Life Sciences on its site.
Another problem with the diet is that it could lead to a decrease in muscle volume, a phenomenon called muscle wasting. Numerous studies have shown 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", says the online medical information site.
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⋙ Master Cleanse: what is this detox diet based on juice that promises weight loss in 10 days?