The 3-Day Cardiac Diet for Super Quick Weight Loss - ELMENS (2023)

The military diet is one of the world’s most popular weight loss ‘diets’ at present. These diets also claim to help you lose weight fast up to 10 pounds (4.5 kg) in less than 30 days in a single week. The military diet is something that can be easily cooked without the need to buy any book or expensive food or supplement.

But does this diet really work is the question many people like you battle it in their minds. However, if you want weight loss now but not later, then the 3-day diet promises exactly that. Here are the details you need to work out regarding the military diet if you are tempted to try it.

What is the Big Deal with a 3-Day Diet-Plan?

As is evident by the very name, this 3-day diet aims at people who want to lose a lot of weight very fast. It claims that you will lose up to 10 pounds if you follow the diet for up to three days.

The menu for weight loss diet plan is about having three breakfasts, lunches, and dinners where you can also consider a cup of tuna fish or two hot dogs alongside with fruit and vegetable sides dinner. The calories you need to ingest as per the diet is very clear as you won’t be eating much. If you get just 870 calories on Day 1, Days 2 and 3 are not any different in terms of calorie intake.

What foods to take? – The Do’s and Don’ts

The 3-Day Cardiac Diet for Super Quick Weight Loss - ELMENS (1)

For three days, you must eat extremely basic meals made with foods you have in your kitchen. If you can be prepared for a meal of around 1,400 calories on Day 1, then go ahead with a morning breakfast with the following items – a cup of black coffee or tea if you need, then half a grapefruit and a slice of toast with 2 tablespoons of peanut butter.

Be prepared with another slice of toast, half a cup of tuna and a cuppa coffee as part of your lunch whereas a small apple, half a banana, a cup of vanilla ice cream, and a cup or two of green beans with 85g serving of meat will do the needful for your Day 1 dinner.

(Video) 3-Day Military Diet To Lose Weight As Fast As Possible

Similarly, on Day 2 you can plan to have around 1,200 calories. Add one hard-boiled egg and replace half a grapefruit with half a banana to Day 1’s breakfast. As with lunch, go with five saltine crackers and a cup of cottage cheese along with a hard-boiled egg along with a cuppa coffee. Plan two hot dogs with no bun for Dinner. Also, prepare half a cup of carrots and half a cup of broccoli along with half a banana and vanilla ice cream to complete the Day 2 diet plan.

On the final day of the 3-day cardiac diet, go with a plan that allows you to consume only around 1,100 calories. Go with a similar kind of diet plan of all the previous two days for your Day-3’s breakfast, lunch and dinner. Add just an ounce of cheddar cheese to your breakfast with every other item being the same that you followed the previous two days of your military diet.

Is it all over with just 3-Day Diet?

The remainder of the week i.e., the remaining 4 days also involves dieting. Snacks are now permitted after the 3-day course and there are no restrictions as per the food group. Thus, you are advised to limit portion sizes further and keep the total calorie intake under 1,500 per day. You can do away with just these rules for the remaining 4 days of the diet.

The bottom line of this 3-day diet plan apart from losing weight super fast is that the first three days have a set menu while the remaining 4 are less restricted. However, as per your individual convictions, you can still restrict your calorie intake through healthy eating.

Will this Diet work for Vegetarians?

The 3-Day diet menu particularly is not meant for vegetarians or vegans. Since it’s a low-calorie diet as opposed to the vegetarian’s usual choice of a low-carb, low-salt, and low-fat diets.

Similarly, if you are looking for a gluten-free diet then this is not the right choice for you. Since this diet comprises of toast and crackers, that traditionally involve gluten in wheat. Despite going gluten-free is not a major diet feature, you could still buy gluten-free versions if you wish.

Can you Permit additional Foods into the Diet?

For those who have dietary restrictions, substitutions are allowed during the major 3-day phase. But those portions too should contain the same number of calories. For instance, you can swap peanut butter for almond butter if in case you are allergic to peanuts.

(Video) How To Lose Weight Fast 5kgs In 7 Days - Full Day Diet Plan For Weight Loss - Lose Weight Fast-Day 1

Likewise, if you are a vegetarian then you can also swap a cup of tuna for some almonds. What matters after all is that the calories remain the same. But too many changes in the meal plan in any other manner will require you to be counting calories instead of counting them down.

Proponents of the military diet recommend drinking hot lemon water but recommend against beverages that are artificially flavored. But the bottom line for permitting these additional foods is to substitute foods that have an equal amount of calories as those foods in the diet plan.

Is this Evidentiary Based Diet?

The diet however was most unlikely developed by nutrition experts. Also, there have been no official research on the military diet. However, due to the week-long calorie restriction, the average person is much more likely to lose a few pounds if not the entire amount. You will lose fat even if fewer calories enter your fat tissue.

However, supporters of the diet claim that it has a better weight loss advantage due to the “food combos” in the meal plan. These combos nevertheless are said to raise your metabolism and burn fat. Coffee and green tea can slightly increase metabolism than food combinations.

There is evidence not about whether it is a wholesome healthy diet or not but by what names this diet is previously known to be. This military diet plan or the 3-day cardiac diet was previously known to be the Kaiser diet, Mayo Clinic diet, and the Birmingham Hospital diet, and so on, though none of these organizations have really endorsed the 3-day diet.

There are some people who claim that this diet has health benefits akin to intermittent fasting. As there’s no fasting involved in the 3-day diet, so it is a false comparison of similarity in the diet.

The military diet helps you in weight loss as it is very low in calories. But health experts claim that it is not very different or effective when compared to other calorie-restricted diets.

(Video) Military Diet: Lose 10 Pounds In 3 Days

Is it a Safe and Healthy diet?

Restrictive diets like the 3-day diet likely won’t do much harm. However, you should individually take certain precautions so that you will not be left with hunger pangs while following the diet. As you may get to experience dizziness, fatigue, and headaches, especially while working out during the 3-day diet period.

Unlike other weight loss plans or diets like Keto, the 3-day cardiac (military) diet have definitely got one advantage over them. That is they tend to erase entire food groups wherein the military diet includes a combo of proteins, fats as well as carbohydrates, though in smaller amounts. However, for some people, it’s hard to estimate just by looking at the 3-day diet menu whether the foods listed are good for them or not.

Even if you take a look at the overall food included in the meal plan, it simply doesn’t look like a fat-burning diet. Of course, foods high in protein boost metabolism more than other foods but then most of the foods in the military diet are high in carbs than protein, which is not an ideal combination for weight loss.

For an average person, the military diet is likely to be safe because its too short a diet course to do any long-term harm. However, experts warn that if the diet is followed for months on end, the strict cap on calories could put you at risk of nutrient deficiencies. This becomes particularly true if you don’t consume vegetables, fruits, and other quality foods regularly on your days off.

Besides the above deficiencies, junk food like crackers, hot dogs and ice cream shall not be a regular part of your diet owing to the military 3-day cardiac diet plan. Because junk food has the potential to germinate metabolic issues, it cannot be observed religiously like other diet plans.

It is also a fairly easy-to-do diet in terms of sustainability as it doesn’t depend on making long-term habit changes. It, nonetheless, demands your will power for a brief amount of time. Having said that, the immediate weight loss resulting from the diet doesn’t help you sustain it for long because it doesn’t aid you in giving your food habits a make-over.

The takeaway point for people who are looking for a quick weight loss with this diet plan is that it is likely to be safe for healthy people and it shouldn’t be conformed to for extended time periods. As doing it for long cannot lead to enduring weight loss.

(Video) What's the DASH Diet and Why Doctors Call It the Best Diet

What is the lurking truth behind losing 10 pounds in a week?

All the popularity that this 3-day diet attracted could be attributed to its claims that you can lose 4.5 kg or 10 pounds in a week time. By theory, this kind of weight loss is possible only for overweight people who go on extreme dieting to restrict calories and using exercising machines like the best air bike to burn calories. Even this weight loss is largely possible as it is due to loss of water but not the loss of fat content in the body.

The fact is that water weight drops drastically due to the decline in the body’s glycogen stores. This happens when you limit the intake of carbs and calories as part of your diet. Albeit, this level of military discipline in the diet may look good on the scales. Yet this lost pounds will be regained once you start eating normally again.

The bottom line is that losing 10 pounds of weight in a week’s time is possible only because the weight loss is large of water content but not fat which can be regained as you begin to eat well.

Will the diet-plan work without any exceptions and for how long?

The chances for anyone to lose weight on any diet will be possible when you eat less than 910 calories a day which means giving up 3,500 calories over the course of a week. But the claim here is to lose 10 times the same amount of calories in just 3 days!

Going by the recommendation of The Academy of Nutrition and Dietetics, a slow-and-steady approach to weight loss of not more than 1 pound a week is a safe diet plan for an average person. Going by these demanding diet plans in very less time is not just about losing excess of calories but also losing muscle and water including the weakening of your bones. Though, the silver lining here is that you are almost able to gain it all back once you return to your routine diet.

The big exception to this military diet comes in where it is not a healthy option for most people with health issues to follow. In particular, it is not advised for most people with certain medical conditions like diabetes, hypertension, high cholesterol, and heart disease. Ultimately, a healthy and sustainable weight loss which includes healthy nutrition and exercise is the right advice to give for someone aspiring to lose weight sans any side effects.

In last words, this 3-day diet is a very low-calorie diet that employs simple and easy-to-make foods which are also low cost and easy to buy. Albeit, all the good news ends with a likely short-term weight loss.

(Video) Mayo Clinic Minute: Low-carb diet findings and cautions


What is the 3 day heart diet? ›

The 3-Day Cardiac Diet sets strict limits on foods you can eat during specific meals. Meals generally consist of a protein source paired with fruits, vegetables, toast, or saltine crackers. Salt and pepper are the only permitted spices. For dessert, vanilla ice cream is allowed once per day during dinner.

What is the 3 day diet lose 10 pounds? ›

To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones.

How can I drastically lose weight in 3 days? ›

A 60-minute exercise per day is crucial. Whether it is running for 20 minutes three times a day or an hour on the elliptical machine, your body requires to burn about 1700 calories (more than you consume per day) to lose weight in three days. As many activities as you indulge in, the more calories you will burn.

What is the 3 day weight loss diet? ›

The military diet, also called the 3-day diet, is a short-term, rapid weight loss diet that claims to help you lose up to 10 pounds (4.5 kg) in a week. The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off.

What is a good breakfast for a cardiac diet? ›

Healthy cardiac breakfast choices include cooked oatmeal or cream of wheat, whole-grain toast, low-fat yogurt or milk, fresh fruit, a vegetable omelette made with egg whites, and low-sodium turkey bacon or sausage.

Is cheese OK on cardiac diet? ›

Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).

How can I drop 20 pounds fast? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
13 Aug 2018

How can I lose extreme weight fast? ›

Science-backed ways to lose weight
  1. Trying intermittent fasting. ...
  2. Tracking your diet and exercise. ...
  3. Eating mindfully. ...
  4. Eating protein for breakfast. ...
  5. Cutting back on sugar and refined carbohydrates. ...
  6. Eating plenty of fiber. ...
  7. Balancing gut bacteria. ...
  8. Getting a good night's sleep.

How can I lose 5lbs in 3 days? ›

Lose 5 Pounds In 3 Days: A Diet Plan For Those Who Are Struggling To Budge The Scale
  1. Drink Water Before Your Meals.
  2. Get Quality Sleep.
  3. Get Rid Of Bloating.
  4. Make Smart Eating Choices.
  5. Try HIIT.

How can I lose 10 pounds in 2 days? ›

To burn the additional 31,000 calories in 48 hours, you need to run for about 2,720 minutes, which equates to 45 hours. Thus, to possibly lose 10 pounds in 2 days, you have to eat nothing, rest for only 3 hours, and run for 45 hours! Math aside, you can't sprint for 45 hours in just two days.

How can I lose 5 lbs quickly? ›

How To Lose 5 Pounds Fast
  1. Drink Two Glasses of Water Before Every Meal. ...
  2. Reduce Bloating. ...
  3. Get Eight Hours of Sleep. ...
  4. Avoid Processed Foods. ...
  5. Strengthen Your Core. ...
  6. Ditch Alcohol Completely. ...
  7. Try High Intensity Interval Training (HIIT)

What can I drink on a 3 day liquid fast? ›

Diet details
  • Water (plain, carbonated or flavored)
  • Fruit juices without pulp, such as apple or white grape juice.
  • Fruit-flavored beverages, such as fruit punch or lemonade.
  • Carbonated drinks, including dark sodas (cola and root beer)
  • Gelatin.
  • Tea or coffee without milk or cream.
  • Strained tomato or vegetable juice.

How do I lose 5 pounds in a week? ›

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

Can I Lose 10 lbs in a week? ›

Fast weight loss, such as losing 10 pounds in a week, is possible — but it's usually not worth it. In fact, it could be detrimental to your physical and mental health. In reality, plans and programs that promise rapid weight loss or extreme results are best avoided.

Which drink is best for heart? ›

6 Drinks to Boost Heart Health
  • Pomegranate juice. According to experts, pomegranates are uniquely healthy fruits for your heart. ...
  • Coffee. Studies have shown that people who drink 3-5 cups of coffee per day have a significantly lower risk of heart disease, stroke and heart failure. ...
  • Tea. ...
  • Tomato juice. ...
  • Green juice. ...
  • Smoothies.

Can you eat eggs on a cardiac diet? ›

The American Heart Association suggests(link opens in new window) one egg (or two egg whites) per day for people who eat them, as part of a healthy diet.

Which fruit is best for heart? ›

Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease ( 9 ).

What pizza is heart-healthy? ›

Thin crust pizza – or even better, whole wheat thin crust pizza – is a far healthier choice than deep dish or stuffed crust. A slice of thick crust pizza, according to the USDA nutritional database, has 312 calories versus thin crust of 285 – and 12 grams of fat compared with 10 for thin crust.

How can heart patients lose weight? ›

One way to begin is to create a daily meal plan that emphasizes vegetables, fruits and whole grains and limits high-fat foods (such as red meat, cheese and baked goods) and high-sodium foods (such as canned or processed foods).

Are potatoes heart-healthy? ›

Potatoes. As long as you don't deep fry them or load them with unhealthy toppings, a couple of servings of potatoes a week is great for your heart health. Potatoes are high in potassium, which helps lower blood pressure. They are also loaded with fiber, which has been shown to help lower the risk of heart disease.

How do you detox your body to lose weight? ›

The Most Common Ways to Detox
  1. Fasting for 1–3 days.
  2. Drinking fresh fruit and vegetable juices, smoothies, water, and tea.
  3. Drinking only specific liquids, such as salted water or lemon juice.
  4. Eliminating foods high in heavy metals, contaminants, and allergens.
  5. Taking supplements or herbs.
28 Aug 2018

Does apple cider vinegar help you lose weight? ›

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

How can I lose a lb a day? ›

How To Lose A Pound A Day: 10 Ways To Achieve This
  1. Increase fiber intake.
  2. Don't drink your liquids.
  3. Switch to zero-calorie substitutes.
  4. Make swaps to your food.
  5. Add volume to meals.
  6. Eat home cooked food.
  7. Watch your portion sizes.
  8. Regularly exercise.

How can I lose 20lbs in 2 weeks? ›

How To Lose 20 Pounds Fast In 2 Weeks?
  1. Make A Commitment. ...
  2. Cut Your Caloric Intake. ...
  3. Up Your Protein Intake. ...
  4. Eat More Fibre. ...
  5. Plenty Of Sleep. ...
  6. Avoid Refined Carbs. ...
  7. Increase The Intensity Of Your Workouts. ...
  8. Set A Nightly Food Cutoff Time.

How do I lose 20lbs in a month? ›

If you want to lose 20lbs in a month, that's 5 pounds per week. To lose 5 pounds per week, you need to be at a deficit of around 17,500 calories per week. For reference, a pound of body fat is around 3,500 calories. A 17,500 calorie deficit per week is a deficit of 2,500 calories per day.

Can you lose 20 pounds in a week? ›

It is probably possible to lose 20 lbs in 7 days if you include the loss of water weight meaning the water that you lose during the diet.

Can you lose 10 pounds in 2 weeks without exercise? ›

If your goal is to lose 10 pounds, you need a 35,000-calorie deficit. That's a big number. If you wanted to lose 10 pounds in two weeks, you'd need to cut or burn 2,500 calories per day for those 14 days. This is not realistic or healthy for anyone.

How long does it take to lose 10 pounds by walking? ›

"This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis. At this rate, you could lose 10 pounds in 10 weeks. The more you weigh, the more calories you will burn.

How can a woman lose 10 pounds in a week? ›

To lose 10 pounds in a week, limit yourself to 1,200 calories a day and avoid eating processed foods like cookies and french fries. Make it a goal to exercise for 4 hours every day, and focus on high-intensity cardio exercises like running, cycling, and using an elliptical.

How can I lose water weight in 30 minutes? ›

How to Get Rid of Water Retention
  1. Cardio. 30 minutes of cardio is a great way to sweat out water and burn body fat. ...
  2. Use a Sauna. ...
  3. Wear a Sweat Suit During Your Workout. ...
  4. Decrease Your Sodium Level. ...
  5. Eat Asparagus. ...
  6. Get More Potassium. ...
  7. Drink Herbal Teas. ...
  8. Cut out Refined Carbs and Sugar.

Can you lose 5 pounds in 2 days? ›

Most diets and supplements that promise rapid weight loss won't give you lasting results. In order to lose 5 pounds of fat in 2 days, you would need to have a calorie deficit equal to 2.5 lb. per day. Using the frequently-quoted 3,500 calories per pound, this would mean you would need a deficit of 8,750 calories.

How many pounds can I lose not eating for 2 days? ›

Then there's the obvious fat loss benefit. After day two (maybe earlier) your body has nothing to run on but your own fat. The water weight you lose will come back quickly, but that fat loss is real. You can expect to lose ~1-2 pounds per day, but consider this a nice benefit, not the primary motivation.

How can I lose 4 pounds in a week naturally? ›

Tip. In general, a reduction of 500 calories per day will help you lose 1 pound in a week, which translates to a daily calorie deficit of 2,000 calories per day to lose 4 pounds in a week.

How can I lose 2 pounds overnight? ›

The Fit List: Lose 2 pounds overnight - YouTube

How can I lose weight overnight? ›

6 Ways to Lose Weight While You Sleep
  1. Lift weights at night. ...
  2. Drink a casein protein shake. ...
  3. Take a cold shower. ...
  4. Drink green tea. ...
  5. Sleep in a colder room. ...
  6. Explore intermittent fasting.
27 Oct 2021

What is the healthiest diet for your heart? ›

To optimize heart health, the American Heart Association (AHA) recommends maintaining a healthy dietary pattern that emphasizes a variety of fruits and vegetables, whole grains, low-fat dairy products, skinless poultry and fish, nuts and legumes and non-tropical vegetable oils.

What drinks are good for your heart? ›

6 Drinks to Boost Heart Health
  • Pomegranate juice. According to experts, pomegranates are uniquely healthy fruits for your heart. ...
  • Coffee. Studies have shown that people who drink 3-5 cups of coffee per day have a significantly lower risk of heart disease, stroke and heart failure. ...
  • Tea. ...
  • Tomato juice. ...
  • Green juice. ...
  • Smoothies.

Which fruit is good for heart blockage? ›

Berries. Berries include blueberries, strawberries, cranberries, raspberries, and blackberries. These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health. Berries are packed with fiber, vitamins, minerals, and plant compounds.

Which fruit is best for heart? ›

Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, blackberries or raspberries in cereal or yogurt.

How can heart patients lose weight? ›

One way to begin is to create a daily meal plan that emphasizes vegetables, fruits and whole grains and limits high-fat foods (such as red meat, cheese and baked goods) and high-sodium foods (such as canned or processed foods).

Are boiled eggs good for your heart? ›

Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease. Some studies have shown that this level of egg consumption might even help prevent certain types of stroke and a serious eye condition called macular degeneration that can lead to blindness.

What 3 foods do cardiologists say to avoid? ›

“Avoid any foods that have the words 'trans,' 'hydrogenated,' or 'partially hydrogenated' on the label [indicating bad fats], often found in commercially fried foods, donuts, cookies and potato chips,” advises Dr. DeVane. “Also, be aware of how many calories are coming from sugar.

What is the healthiest morning drink? ›

10 Healthy Morning Drinks to Get Your Day Started
  • Honey and cinnamon drink. Have a glass of honey and cinnamon drink first thing in the morning. ...
  • Lemon Juice. ...
  • Cinnamon Green Tea. ...
  • Coconut water. ...
  • Aloe juice. ...
  • Pomegranate tea. ...
  • Fruit smoothies. ...
  • Green tea lassi.
29 Oct 2021

What can I drink to calm my heart? ›

A 2017 study found that a 335-milliliter drink of water could reduce resting heart rate over a 30-minute period. This decline continued for another 30 minutes. Drinking plenty of beverages throughout the day could lower a person's heart rate.

Is coffee good for heart? ›

You're less likely to develop heart failure.

Drinking one to two cups of coffee a day may help ward off heart failure, when a weakened heart has difficulty pumping enough blood to the body.

What Vitamin cleans your arteries? ›

Niacin, or Vitamin B3, is the best agent known to raise blood levels of HDL, which helps remove cholesterol deposits from the artery walls.

What dissolves artery plaque? ›

There are no quick fixes for melting away plaque, but people can make key lifestyle changes to stop more of it accumulating and to improve their heart health. In serious cases, medical procedures or surgery can help to remove blockages from within the arteries.

What tea is good for your heart? ›

Black and green tea are the most popular kinds, accounting for 99% of the tea consumed in the United States. Both kinds of tea are loaded with caffeine and antioxidants called polyphenols, which are linked to lower blood pressure and better heart health.

Is milk good for heart? ›

Old-fashioned cow's milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health. But too much of the saturated fat and cholesterol in whole milk — and even in 2 percent milk — may counteract those health benefits.

Is peanut butter heart healthy? ›

Improved Heart Health

One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid is shown to help maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6.

How do I make my heart stronger? ›

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.


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