Do you want to lose a few pounds quickly? Is there an upcoming wedding or a date when you want to look your best?
Well, for starters, we’d like to make it clear that crash diets are a fad.
While they may help you shed weight faster, they aren’t sustainable or healthy.
Nonetheless, the Navy diet, also known as the 3-day diet, is making waves for the quick weight loss effect some people experience.
Some researchers claim the efficacy time and again through real-life anecdotes.
However, further research to understand its pros and cons can help people make informed decisions. This article explores the basics of the Navy diet and how to get the most out of it.
The Navy diet is a budget-friendly diet plan that claims to help people lose around 10 pounds weekly.
It is an extremely low-calorie diet that might help people lose some weight and appear leaner, but short-term weight loss like this tends to be mostly water and doesn’t last.
Before diving into its depths, you should know that the military or navy diet isn’t associated with military forces.
It gets this name because of its highly rigid approach to eating and drinking.
A 2011 review stated that nutrition and the military are fundamentally connected (1).
A lack of balanced nutrition may result in poor military performance.
Coming to the point – you should know that a military diet has two phases across 7 days:
1. Initial 3-Day Phase: The daily calorie intake should be 1,100-1,400.
This range classifies it as a low-calorie diet, usually 800–1,200 daily calories (2).
2. Remaining 4 Days: For the remaining 4 days of the week, the military diet recommends following a more flexible 1,500-calorie plan.
It is important to remember that this type of calorie plan falls below the recommended daily intake of 2000-3000 calories for adult males and 1600-2400 for adult females (3).
A drastic reduction in calories could cause:
Consult your healthcare provider or a registered dietitian before starting a diet plan.
A professional can help create a custom meal plan that is fulfilling and aligns with your factors.
Currently, there isn’t enough research about the Navy or military diet.
However, experts speculate that these diets can have several benefits and drawbacks for followers. Understanding both sides can help you decide whether to try them.
You will see visible changes when your body gets fewer calories than required.
Some benefits you can witness with this plan are:
These benefits aren’t unique to this particular diet.
You can achieve these benefits with any low-calorie diet focusing on accessible ingredients.
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A drastic caloric cut could inevitably cause some effects on your body.
The first 3 days of the diet are also very rigid and don’t focus on variety or balance, which limits your nutrient intake.
Potential risks of a navy diet may include:
The American Heart Association recommends 25-30 grams of fiber per day (5). However, a rigid diet may compel you to eat less fiber, leading to problems like constipation (6).
Losing muscle mass over time may increase the risk of fatigue and impact quality of life (8).
Low-calorie diet plans like the Navy diets may result in quick initial weight loss, but you will regain the weight once the diet is over.
Sustainable long-term lifestyle changes are necessary to lose weight and maintain it.
They also aren’t easy to stick with, and they could even trigger disordered eating behaviors in those who have a history or are susceptible.
A 2016 American Academy of Pediatrics study discovered that teens who followed strict low-calorie diets were 18 times more likely to develop eating disorders than those who didn’t diet (10).
The risks associated with the Navy diet show that you should be cautious.
To lose weight and keep it off, look for long-term healthy changes and set realistic goals.
Talk to your healthcare provider for individualized advice.
Read more: Master the Keto Diet with This Simple 7-Day Lazy Keto Meal Plan
The Navy and Military diets are the same diets under different names.
Both refer to short-term, low-calorie meal plans designed to promote weight loss.
Each diet involves the 2 phases:
The name “Military diet” is used more often than the term “Navy diet.”
Regardless of their names, the military or navy doesn’t endorse either diet.
The branding likely reflects the discipline and structure associated with these institutions.
These two terms have no significant difference, as they describe the same dieting approach.
Proponents of the plan generally claim you can lose up to 10 pounds in 1 week.
We suggest setting a realistic goal and not being too hard on yourself.
If you start the diet with too much weight, you may lose 10 pounds weekly.
But the amount of weight you lose depends on your factors.
Much of this weight loss is water weight, not fat.
The water weight occurs because our bodies lose it when glycogen stores decline.
Glycogen stores decrease when we limit the intake of carbs and/or calories.
Once the usual eating pattern returns, most will regain the lost weight.
You will find several ways to follow a Navy diet.
If you want a healthier alternative, consult a registered dietitian to guide you.
For reference, here is an example of what the Navy diet looks like in the first 3 days:
Breakfast
Lunch
Dinner
Breakfast
Lunch
Dinner
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Breakfast
Lunch
Dinner
Boost your Navy diet with a solid hydration game.
After the 3 days, follow a 4-day maintenance diet that shouldn’t exceed 1500 calories.
Given the rigid nature of this diet, it is crucial to be aware of what is allowed and what isn’t. This awareness ensures that you stay within the caloric limits.
You can choose food or drink substitutes to better suit your preferences without significantly changing the calorie totals.
Allowed Beverages
Read more: Healthy Coffee Hacks Everyone Needs To Know
Stick closely to the menu, but you can make approved swaps if you have allergies or dietary restrictions.
Only replace foods with items that are similar in calories and nutritional value.
| Original Food | Approved Substitutes | Notes |
|---|---|---|
| Peanut butter | Sunflower seed butter | Exact calorie count and healthy fat content. |
| Hot dog | Tofu dog | Protein content should remain similar. |
| Grapefruit | ½ teaspoon baking soda in water | It allegedly maintains the same pH effect on your body. (see below) |
| Vanilla ice cream | Other flavors with similar calories | Stick to the prescribed calorie balance. |
The Navy diet bans certain foods, like oranges, because they allegedly don’t have the same physiological effect as their alternatives.
For instance, the diet lists baking soda in water as a substitute for grapefruit to replicate effects on pH.
In reality, foods don’t affect the pH of your blood, as physiologic parameters tightly control these levels.
Even if they did, baking soda is alkaline, while grapefruit is acidic, so the idea that they would have the same effect doesn’t make much sense.
Another citrus fruit with approximately the same number of calories as the prescribed amount of grapefruit would be more appropriate.
Green tea is one of the best drinks for burning fat. Its high level of antioxidants, such as catechins, may increase fat oxidation and boost metabolism (11). Replacing sugary beverages with water or zero-calorie drinks will also help burn fat. The military diet is generally safe for healthy adults in the short term. However, it may not provide adequate nutrients, such as fiber, vitamins, and minerals, and its low-calorie intake can lead to fatigue, dizziness, or muscle loss. Health experts do not recommend the diet for long-term use or individuals with medical conditions, as it may pose health risks. Always consult a healthcare professional before starting any restrictive diet. To reduce belly fat in 7 days, eat nutritious foods, reduce added sugar and refined carbs, drink lots of water, and eat more fiber. Do daily cardio, core exercises, and strength training. Get 7–9 hours of sleep, manage stress, and avoid snacking late at night. While significant fat loss takes time, these steps can help reduce bloating and promote fat loss. Losing 10 pounds in 7 days is possible, but the weight loss is usually temporary. Rapid weight loss often comes from losing water weight and muscle rather than fat. Programs claiming to help you shed 10 or more pounds in a week can negatively affect your physical and mental well-being.Frequently Asked Questions
What drink burns the most fat?
Is the military diet safe?
How can I reduce my tummy in 7 days?
How to lose 10 lbs in 7 days?
The entire discussion on the Navy diet shows that following this diet isn’t easy.
People with prior medical history, pregnant women, and older adults should stay away from such diets as it could have an adverse impact.
Even if you lose pounds, the poor health effects could be more challenging, and you’re likely to regain them anyway.
How about using sustainable plans like a healthy, balanced diet and exercise?
You can also talk to your doctor about how to approach weight loss and discuss your situation and health needs.
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