Military Diet: Lose 3 kilograms in 3 days with this program

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While the idea of a “magic formula” for weight loss is appealing, the reality is that shedding pounds usually comes down to creating a calorie deficit — consuming fewer calories than your body uses. Managing this on your own can be challenging, which is why structured diets can sometimes help kick-start the process.

One popular option that has gained attention for delivering rapid results is known as the Military Diet or the Hard-Boiled Egg Diet. This short-term plan is designed for quick weight loss. According to a Healthline article, many individuals have reported losing weight on this diet, with some claiming notable results in just a few days. Though it may sound too good to be true, its effectiveness lies in its very low-calorie approach.

What is the Hard-Boiled Egg Diet?

The Hard-Boiled Egg Diet is typically followed for no more than two weeks. It restricts daily intake to around 800 to 1,000 calories, focusing on simple, low-calorie foods. As the name implies, hard-boiled eggs play a central role due to their high protein content, which helps keep you feeling full longer. In addition to eggs, the diet includes:

Steamed vegetables
Lean meats such as chicken and fish
Citrus fruits
Herbal teas

These foods are selected to support digestion and promote satiety while minimizing calorie intake.

Eggs are emphasized because they’re a complete protein source and can help curb hunger — a valuable benefit when you’re eating less overall. The plan’s proponents claim it can help people lose 5 to 10 kilograms (11 to 22 pounds) in two weeks, though results vary depending on individual metabolism and physical activity.

Because of its highly restrictive nature, the Hard-Boiled Egg Diet is not suitable for long-term use. Experts recommend following it for no longer than two weeks, after which a more balanced eating plan should be adopted.

Potential Drawbacks and Considerations

Due to its low carbohydrate content, this diet may lead to fatigue, sluggishness, or irritability, especially during the first few days. Since carbohydrates are a key energy source, reducing them drastically can impact how you feel. However, light physical activity (such as walking or stretching) may help improve your energy levels during the diet.

Sample Two-Week Hard-Boiled Egg Diet Plan

Week 1

Monday

Breakfast: 1 fruit + 2 hard-boiled eggs
Lunch: 1 fruit + 2 slices of whole-grain bread
Dinner: Grilled chicken with salad

Tuesday

Breakfast: 1 fruit + 2 hard-boiled eggs
Lunch: Green salad + grilled chicken
Dinner: 2 hard-boiled eggs, salad, and 1 orange

Wednesday

Breakfast: 1 fruit + 2 hard-boiled eggs
Lunch: Slice of bread with cheese and a tomato
Dinner: Grilled chicken with salad

Thursday

Breakfast: 1 fruit + 2 hard-boiled eggs
Lunch: 1 fruit
Dinner: Grilled chicken with salad

Friday

Breakfast: 1 fruit + 2 hard-boiled eggs
Lunch: Steamed vegetables + 2 hard-boiled eggs
Dinner: Grilled fish with salad

Saturday

Breakfast: 1 fruit + 2 hard-boiled eggs
Lunch: 1 fruit
Dinner: Grilled chicken with salad

Sunday

Breakfast: 1 fruit + 2 hard-boiled eggs
Lunch: Chicken with steamed vegetables and tomato salad
Dinner: Steamed vegetables

Week 2