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

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.

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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.

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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.

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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

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Week 2

Monday

• Breakfast: 1 fruit + 2 hard-boiled eggs
• Lunch: Chicken with salad
• Dinner: 2 hard-boiled eggs, salad, and an orange

Tuesday

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

Wednesday

• Breakfast: 1 fruit + 2 hard-boiled eggs
• Lunch: Chicken with salad
• Dinner: 2 hard-boiled eggs, salad, and an orange

Thursday

• Breakfast: 1 fruit + 2 hard-boiled eggs
• Lunch: Cheese, 2 hard-boiled eggs, and steamed vegetables
• Dinner: Grilled chicken with salad

Friday

• Breakfast: 1 fruit + 2 hard-boiled eggs
• Lunch: Tuna salad
• Dinner: 2 hard-boiled eggs with salad

Saturday

• Breakfast: 1 fruit + 2 hard-boiled eggs
• Lunch: Chicken with salad
• Dinner: 1 fruit

Sunday

• Breakfast: 1 fruit + 2 hard-boiled eggs
• Lunch & Dinner: Grilled chicken and steamed vegetables

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Final Thoughts

While the Hard-Boiled Egg Diet may lead to fast weight loss, it’s important to recognize that such results are typically not sustainable without long-term lifestyle changes. Anyone considering this or any restrictive eating plan should consult with a healthcare provider or registered dietitian, especially those with existing medical conditions or specific nutritional needs.