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Military diet recipe: Military Diet Plan | Military Diet

Military Diet Plan | Military Diet

3 Day Military Diet Menu Plan

The 3 Day Military Diet is a three day weight loss diet that can help you lose 10 pounds in a week. You follow the Military Diet Plan for 3 days per week and then take 4 days off per week. You can do the diet over and over every week again until you reach your weight loss goal.

Can you substitute on the Military Diet?

You can substitute every item on the Military Diet with something else in case you are vegan, vegetarian, lactose intolerant, gluten free or you can’t stomach any of the menu items.

What to drink on the Military Diet:

Water is the best thing you can drink on the Military Diet, so drink as much as you can! You can also drink coffee on the Military Diet as long as you don’t add extra calories with creamer and sugar. Artificial sweeteners aren’t good for your blood sugar and can cause weight gain, so try to avoid them. The only artificial sweetener we recommend on the Military Diet is Stevia (in your coffee). You can also drink as much caffeine free herbal tea as you want on the diet.

In case there’s something below you just can’t stomach, check out our Military Diet substitutions page.

Download a PDF of the Military Diet and shopping list

We also have a vegetarian and vegan version of the Military Diet.

If you want to keep losing weight on your days off too, here’s a menu plan to help you plan your 4 days OFF the Military diet: 1500 calorie diet plan.

DAY 1:

Breakfast

1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup Coffee or Tea (with caffeine)

Lunch

1/2 Cup of Tuna
1 Slice of Toast
1 cup Coffee or Tea (with caffeine)

Dinner

3 ounces of any type of meat
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream

DAY 2

Breakfast

1 egg
1 slice of toast
1/2 banana

Lunch

1 cup of cottage cheese
1 hard boiled egg
5 saltine crackers

Dinner

2 hot dogs (without bun)
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream

DAY 3

Breakfast

5 saltine crackers
1 slice of cheddar cheese
1 small apple

Lunch

1 hard boiled egg (or cooked however you like)
1 slice of toast

Dinner

1 cup of tuna
1/2 banana
1 cup of vanilla ice cream

Military Diet Shopping List

The following list contains the food items to buy for the 3 Day Military Diet:

• caffeinated coffee or tea
• one grapefruit
• two bananas
• two apples
• whole-wheat bread
• peanut butter
• eggs
• three cans of tuna
• hot dogs
• a small piece of meat
• green beans (fresh, frozen, or canned)
• small head of broccoli
• carrots
• saltine crackers
• cottage cheese
• a small amount of cheddar cheese
• vanilla ice cream

Military Diet Substitutions | Military Diet

Military Diet Substitutions

Some people want to try the 3 day Military Diet, but there are a couple of food items here and there that just don’t appeal or can’t be eaten because of dietary restrictions, but never fear, you can substitute on the Military Diet. Using substitutions on the Military Diet, you can create a gluten free, lactose free, vegetarian and vegan version of the 3 day diet.

You can download the Military Diet Substitutions List. Below are the most frequently asked questions about the 3 day diet substitutes. You can find all the Military Diet substitutions detailed below these most frequently asked questions.

What can I substitute for grapefruit on the Military Diet?

To get the same Military Diet benefits as a grapefruit, put 1/2 teaspoon of baking soda in a glass of water and drink it. NEVER substitute orange for grapefruit. Oranges will create the opposite effect intended for the Military Diet. 

Why is baking soda used as a grapefruit substitute on the Military Diet?

Baking soda and grapefruit both effect the body’s pH levels, which are either alkaline or acid. In an acidic environment, fat flourishes. So, alkaline producing foods will help improve the pH balance of the body. Grapefruit and baking soda create more alkaline conditions, better for fat burning.

What can I substitute for tuna on the Military Diet?

The best substitute for canned tuna is a piece of grilled sushi grade tuna, the same size as 1/2 or 1 cup serving of canned tuna. Any very lean meat can be substituted for tuna, but fish is preferable. Other substitutes for tuna include cottage cheese, chicken, tofu, or almonds. For vegetarians and vegans, substitute 1/2 an avocado and 2 tablespoons of hummus.

What can I substitute for coffee on the Military Diet?

You can substitute green tea for coffee on the Military Diet. Caffeine is an important part of the Military Diet, but the diet will still work if you can’t tolerate caffeine and need to substitute herbal teas instead.

What can I substitute for cottage cheese on the Military Diet?

You can substitute PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham for cottage cheese on the Military Diet. Tofu is a non dairy substitute with similar nutrients. Also for vegans and vegetarians, 1 cup unsweetened soy/hemp/almond milk and 2 tablespoons hummus

DAY 1

Breakfast

1/2 Grapefruit
Put 1/2 teaspoon of baking soda in a glass of water and drink it. 

1 Slice of Toast
Substitute:1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also use one tortilla or two rice cakes instead of bread.


2 Tablespoons of Peanut Butter

Substitute: you can substitute the same amount of almond butter, cashew butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip. Two tablespoons of plain sunflower seeds also work. Read more about peanut butter substitutes on the Military Diet…

1 cup Coffee or Tea (with caffeine)
Substitute: Instead of coffee, you can drink Green Tea. We don’t recommend artificial sweeteners, but sugar free hot chocolate contains small amounts of caffeine. If you can’t make it through the day without your energy drinks, sugar Free Red Bull also has 76 mgs of caffeine. Any other sources of caffeine have too many calories for the Military Diet.

Lunch

1/2 Cup of Tuna
Substitute: Substitute a grilled sushi grade piece of tuna, the same size as 1/2 or 1 cup serving of canned tuna. Fish is the preferable substitute for canned tuna, but any other lean meat with the same calories will work. Other substitutes for tuna include cottage cheese, tofu, or almonds. For vegetarians and vegans, substitute 1/2 an avocado and 2 tablespoons of hummus.

1 Slice of Toast
Substitute: 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also use one tortilla or two rice cakes instead of bread.

1 cup Coffee or Tea (with caffeine)
Substitute: Regular Tea, Green Tea, Sugar free hot chocolate, sugar free Red Bull

Dinner

3 ounces of any type of meat
Substitute: If you’re vegetarian or vegan, you can use lentils, beans, tofu or portobello mushrooms as meat alternatives.

1 cup of green beans
Substitute: the same CALORIE amount of lettuce, tomatoes, spinach or any other green vegetable.

1/2 banana
Substitute: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and apple sauce also work. Just make sure you eat the same amount of calories and not more.

1 small apple
Substitute: plums, peaches, grapes, zucchini, pears or dried apricots.

1 cup of vanilla ice cream
Substitute: 1 cup of fruit flavored yogurt or apple juice. A good non dairy substitute is strawberry, vanilla or banana flavored almond milk. Do not substitute chocolate almond milk. For vegetarians and vegans, use dairy free ice cream. Coconut Bliss is ridiculously good.

DAY 2

Breakfast
1 egg
Substitute: one cup of milk, one chicken wing, 1/4 cup of seeds or nuts, or 2 slices of bacon. 1/2 cup baked beans for vegetarians and vegans

1 slice of toast
Substitute: 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also use one tortilla or two rice cakes instead of bread.

1/2 banana
Substitute: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and apple sauce also work.

Lunch

1 cup of cottage cheese
Substitute: Use plain Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non dairy substitute, make sure you’re substituting an equal amount of calories. For vegans and vegetarians, use 1 cup unsweetened soy/hemp/almond milk and 2 tablespoons hummus

1 hard boiled egg
Substitute:1/2 avocado

5 saltine crackers
Substitute: Rice cakes are a perfect substitute for saltine crackers. If you substitute saltine crackers for any other cracker, like gluten free, make sure you’re eating a similar amount of calories. Each saltine cracker has 13 calories. You can also substitute the calorie correct amount of quinoa or couscous for saltine crackers.

Dinner

2 hot dogs (without bun)
Substitute: turkey dogs, soy dogs, tofu dogs, bratwurst,luncheon meat, deli meat or baloney. For vegetarians, you can also substitute beans, lentils, or portobello mushrooms. Again, you can substitute another meat, but you don’t need to skimp on the fat with the hot dog substitute, as long as the calories are the same. There are about 250-300 calories in two plain hot dogs. Plain tofu also works, just make sure you eat 300 calories worth.

1 cup of broccoli
Substitute: a green or greenish vegetable like cauliflower, spinach, brussell sprouts or asparagus.

1/2 cup of carrots
Substitute: Squash, parsnip, beets, celery and bell pepper can all be substituted for carrots.

1/2 banana
Substitute: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and apple sauce also work.

1/2 cup of vanilla ice cream
Substitute: 1 cup of fruit flavored yogurt or apple juice. A good non dairy substitute is strawberry, vanilla or banana flavored almond milk. Do not substitute chocolate almond milk. For vegetarians and vegans, use dairy free ice cream, like Coconut Bliss.

DAY 3

Breakfast

5 saltine crackers
Substitute: Rice cakes are a perfect substitute for saltine crackers. If you substitute saltine crackers for any other cracker, like gluten free, make sure you’re eating a similar amount of calories. Each saltine cracker has 13 calories. You can also substitute the calorie correct amount of quinoa or couscous for saltine crackers.

1 slice of cheddar cheese
Substitute: egg, cottage cheese or ham. Other nondairy, vegetarian cheese substitutes with calcium include soy cheese, soy milk, cabbage and tofu.

1 small apple
Substitute: Plums, peaches, grapes, zucchini, pears or dried apricots.

Lunch

1 hard boiled egg
Substitute: cup of milk, one chicken wing, 1/4 cup of seeds or nuts, or 2 slices of bacon. For vegans and vegetarians, 1/2 avocado or 20 almonds

1 slice of toast
Substitute: 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also use one tortilla or two rice cakes instead of bread.

Dinner

1 cup of tuna
Substitute:1/2 cup canned chickpeas

1/2 banana
Substitute: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and apple sauce also work.

1 cup of vanilla ice cream
Substitute: 1 cup of fruit flavored yogurt or apple juice. A good non dairy substitute is strawberry, vanilla or banana flavored almond milk. Do not substitute chocolate almond milk. For vegetarians and vegans, use dairy free ice cream, like Coconut Bliss.

An important note about Substitutions, Size doesn’t Matter:

When you’re making substitutions, worry about calories, not size. Make sure whatever you substitute has the same amount of calories as what you’re eliminating. For instance, let’s say 4 ounces of cottage cheese has 100 calories. Substitute 1 ounce of cheddar cheese to get the same 100 calories. If you’re substituting almonds for tuna, you don’t use the same measurement for almonds as tuna. Almonds have way more calories for their size than tuna. One can of tuna is equal to about 20 almonds, just under 200 calories. Eating a cup of almonds would blow the diet to smithereens.

Military Diet 4 Day Off Menu Plan

Four day off Menu Plan

For the best results on the Military Diet, we advise following a diet of 1500 calories or less on your days off. Most people will continue to lose weight on a diet of 1,500 calories per day as long as 1500 calories is less than what you burn per day. To calculate how many calories you burn per day, use the following rough guide:

Multiply your current weight by 12 = the calories you burn per day.

Pick and choose from these menu items for a 4 day off meal plan for the Military Diet. Choose one breakfast, one lunch, one dinner and two snacks for an approximate 1500 calorie per day diet plan.

Breakfast

(Choose ONE of the following per day):

Yogurt Parfait: 1 cup of plain yogurt layered with 1 cup mixed berries, 1/4 cup granola and 1 tablespoon of sliced almonds.

Cheerful morning: 1 cup milk, 1 sliced banana and 1 cup cheerios. You can also eat 1 orange.

Egg on toast: 1 egg scrambled in 1 teaspoon butter on a slice of whole grain toast with tomato slices and 1/4 avocado sliced.

Bagel and lox: 1/2 whole-wheat bagel topped with 1 tablespoon cream cheese and 1 oz smoked salmon. Add thin tomato, cucumber and red onion slices.

Cinnamon Oatmeal: 1/3 cup rolled oats cooked with 2/3 cup milk and 1/2 cup chopped apple. Top with 2 tablespoons of chopped walnuts & cinnamon.

Walnut Waffles and Berries: 2 whole grain waffles topped with 1/4 cup strawberries and 1/4 blueberries and 7 walnuts.

Florentine Egg and English Muffin: scramble 2 eggs and 1 cup fresh spinach and eat on top of a whole wheat toasted english muffin.

Pear and Almond-Butter Toast: one slice of whole wheat toast topped with 1 tablespoon almond butter and 1 pear sliced.

Tomato-Basil Ricotta Toast: one slice of whole wheat toast topped with 1/3 cup ricotta cheese, 4 slices of tomato and fresh basil leaves.

Banana & Honey Smoothie: Blend (in a blender) 1 cup plain soy milk, 1 banana, 1 tablespoon honey, 2 tablespoons oatmeal and 1 tablespoon of flax seeds.

Cheesy Omelette: 2 egg omelette with cheddar cheese.

Protein Power: 2 lean sausages, 1 soft boiled egg and a kiwi fruit

Lunch

(Choose ONE of the following per day)

Tuna Pita: Mix 1/2 can of tuna with 1/4 cup white beans, 1 teaspoon of olive oil and 1 teaspoon of lemon juice. Serve in a 4 inch whole-wheat pita with 2 leaves lettuce. Eat 1 cup of grapes on the side.

Protein Salad: Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2 teaspoons of raisins and 2 teaspoons of almonds. Top with 2 teaspoons of balsamic dressing.

Mediterranean Plate: 1 piece of wholewheat pita bread stuffed with 1 ounce feta cheese, 1 cup of tomatoes, 6 olives, 1/4 cup hummus and 1 cup raw spinach drizzled with 1 teaspoon of olive oil and 1 teaspoon of lemon juice.

Veggie Lunch: 1 cup of lentil soup with 1 slice of toasted whole wheat bread topped with 1 teaspoon pesto, 2 tablespoons shredded mozzarella and 1 tablespoon chopped sun-dried tomatoes.

Vegetarian Quesadilla: 1 whole-wheat tortilla stuffed with 1/3 cup shredded Cheddar, 1/4 cup black beans, 1/4 cup each sliced peppers & mushrooms, sautéed in 1 teaspoon olive oil. Serve with 1/4 avocado, sliced.

Tuna Walnut Greens: Toss 2 cups of spring greens, 3 ounces of tuna, 3 tablespoons of walnuts, and 1 cup of grape tomatoes cut in half. Top with 2 teaspoons of balsamic vinaigrette dressing.

Turkey, Pear and Swiss Sandwich: 2 slices of whole grain bread with 1 teaspoon Dijon mustard, 5 slices of turkey, 1 pear sliced, and 1 slice of Swiss cheese.

Black-Bean Wrap: Wrap 3/4 cup of black beans, 1/4 avocado, 1 cup of romaine lettuce, 2 tablespoons of salsa inside 2 whole wheat tortillas.

Chicken Salad Pita: Mix together 1 cup diced and cooked chicken, 2 tablespoons balsamic vinegar, 1/4 cup chopped scallions, 1 stalk of chopped celery and 1 cup of salad greens. Stuff inside a whole wheat pita.

Dinner

(Choose ONE of the following per day)

BBQ Black Bean Burger and Slaw: 1 black bean burger cooked with 1 tablespoon BBQ sauce, served in a whole wheat bun. You can eat the slaw in the burger or on the side. Mix 1.5 cups of shredded cabbage, broccoli, cauliflower and carrots with 1 tablespoon apple cider vinegar with 2 tablespoons of olive oil.

Shrimp and Zucchini Pasta: Cook 2 ounces frozen or fresh shrimp with 1 clove of garlic, 1 cup chopped zucchini, 2 tablespoons chopped fresh basil and 1 tablespoon of olive oil. Serve on one cup of whole wheat pasta noodles of your choice.

Hot Peanut Chicken Wraps: Saute 2/3 cup of sliced chicken, 1/4 cup scallions, 2 tablespoons of peanuts, 1 tablespoon hot sauce and 1 cup of shredded cabbage, broccoli, cauliflower and carrot mix in cooking spray. Wrap all this in 2 whole wheat tortillas.

Sushi: 1 cup miso soup, 1 Tuna roll and a small seaweed salad.

Pepper Cilantro Fajitas: Cook 1 cup bell peppers (red, green or orange), 1/2 small onion and 1 tablespoon olive oil. Spread 1/2 cup refried beans on 2 whole wheat tortillas. Top with sauteed vegetables and cilantro.

Black Bean and Zucchini Quesadilla: Saute 1 cup chopped zucchini, 1/2 cup black beans, 2 teaspoons olive oil and 1 teaspoon of cumin. Place mixture on 2 whole wheat tortillas, sprinkle with 1/4 cup shredded cheddar. Fold in half and cook in a pan until the cheddar melts. Top with 2 teaspoons of salsa.

Tortilla and Cheese Chili: 1.5 cups of warm vegetarian chili topped with 2 tablespoons of chopped scallions, 8 broken tortilla chips, 2 tablespoons shredded cheddar. Eat with a side salad: 2 cups mixed greens and 1 tablespoon Italian salad dressing.

Florentine Goat Cheese Flatbread: Saute 4 ounces of chicken, 3 cups of baby spinach, 2 teaspoons of olive oil, and 1 garlic clove. Put all this on a piece of whole grain flatbread, topped with 1 ounce goat cheese. Bake at 350 degrees for 5 minutes or so.

Shrimp Fried Brown Rice: Saute 1 cup cooked brown rice, 1 tablespoon sesame oil, 1 tablespoon soy sauce, 1 garlic clove and 1 tablespoon grated ginger. Then add 3 ounces of precooked shrimp and 2 cups of bok choy. Saute another few minutes.

Cheese and Artichoke Pizza with side salad: Top a whole grain flatbread with 3 tablespoons spaghetti sauce, 1/2 cup canned artichoke hearts, 2 tablespoons parmasean cheese, 1/4 cup mozzarella and bake for about 10 minutes. The side salad is 3 cups mixed greens, 2 tablespoons pine nuts and 2 tablespoons of Italian salad dressing.

Stuffed Chili and Cheese Potato: Top a baked potato with 1/2 cup of turkey or vegetarian chili, 1 cup cooked broccoli and 1/4 cup shredded cheddar.

Italian Sausage Pasta: Saute 1 sliced italian sausage, 1 garlic clove, 1/2 cup chopped mushrooms, 1/2 cup chopped onions and 1/2 cup chopped zucchini. Add in 1/2 cup spaghetti sauce to warm and serve over 3/4 cup of whole wheat pasta topped with 1 tablespoon grated parmesan cheese.

Cajun Chicken With Rice: Sprinkle 1 teaspoon dried Cajun seasoning on 4 ounces of chicken breast. Bake or grill. Saute 1 clove of garlic, 1/2 cup chopped onion, 1 bell pepper, in 2 teaspoons of olive oil. Add 2 tablespoons of tomato paste and a few sprinkles of Tabasco sauce. Add 3/4 cup of precooked brown rice. Serve the chicken on top of the rice.

Snacks

(Choose TWO of the following per day)

Fruit-and-nut bar

1 cup snap peas with 1/4 cup hummus

1 cup of cantaloupe with 1/2 cottage cheese

1 cup carrot sticks with 3 tablespoons of hummus

1 apple and 22 pistachios

12-oz latte and 1 clementine or mandarin orange

10 tortilla chips with 1/4 cup guacamole

1 banana with 1 tablespoon of peanut butter

2 Crispy rye crackers with 2 tablespoons of cream cheese

1 cup plain yogurt with 1 cup mixed berries

1/2 ounce raisins and 2 tablespoons soy nuts

14 almonds and an apple

1/2 cup sorbet

1 ounce chocolate-covered almonds

100-calorie mini bag popcorn

1 ounce string cheese and 4 whole-grain crackers

3 cups air popped popcorn, nothing added

FAQ | Military Diet

Military Diet FAQs

Answers to the most frequently asked questions on the 3 day Military Diet

I can’t live without coffee. Can I still drink coffee on the Military Diet?

Some of us really love (need) coffee, so we understand why everyone asks about coffee! Caffeine withdrawal is no fun either, especially when you’re on a low calorie diet. So here’s some good news… Black coffee has less than 5 calories per cup, so if you need to sneak in a cup here and there, just cut out the equivalent calories elsewhere. Do not add cream and sugar. You can add Stevia if you like. You’re welcome… (more about Coffee on the Military Diet)

What do I eat on the 4 days off the Military Diet?

We recommend a diet of 1500 calories or less on your days off if you really want to see results on the Military Diet. Here’s a menu plan to help you plan your days off the diet: 1500 calorie diet plan

Can I add cream and sugar to my coffee on the Military Diet?

No, you cannot add extra calories to the diet. And Stevia is the only sweetener we recommend. Splenda and its friends are not good for you!

I don’t drink caffeine. Will the Military Diet still work for me?

Yes. Caffeine is a mild metabolic stimulator and appetite suppressant, but going without will not dramatically alter your results.

How Many Calories on the Military Diet?

Please see our Military Diet Calorie Count page

Is there a vegetarian and vegan version of the Military Diet?

Yes, there is a vegetarian and vegan version of the 3 day Military Diet

Is the Military Diet for men too?

Of course! Just add 100 extra calories per day, preferably in the form of protein, not carbs.

I can’t lose weight on the Military Diet. What gives?

Funny you should ask! We have an article just for you called “I Can’t Lose Weight“…

I don’t like (fill in the blank). What can I substitute for (fill in the blank) on the Military Diet?

Please see our substitutions page.

If I use substitutions on the Military Diet, how much of something do I substitute for something else?

Size doesn’t matter on this diet. When you’re making substitutions, worry about calories, not size. Make sure whatever you substitute has the same amount of calories as what you’re eliminating. For instance, let’s say 4 ounces of cottage cheese has 100 calories. Substitute 1 ounce of cheddar cheese to get the same 100 calories. If you’re substituting almonds for tuna, you don’t use the same measurement for almonds as tuna. Almonds have way more calories for their size than tuna. One can of tuna is equal to about 20 almonds, just under 200 calories. Eating a cup of almonds would blow the diet to smithereens.

Can I space out my meals on the Military Diet or do I have to eat everything at once?

Spacing out your food won’t make any difference to the diet’s results. Some people work weird hours too, so eat what you want, when you want. Just don’t eat food that’s not listed on the diet!

Can I snack on the Military Diet?

No, you cannot add extra food to the Military Diet. But if you want to save something from one meal and eat it as a snack at a different time, that’s okay. Carrots for instance, or banana. Maybe ice cream…

Can I add seasoning to food on the Military Diet?

The only seasonings we recommend are zero calorie seasonings like salt, pepper, lemon juice and Mrs. Dash. Other no calorie seasonings include fresh garlic, ginger, cilantro, dill, cayenne pepper, red pepper flakes, curry, turmeric, cumin, sage and rosemary. VERY low calorie seasonings like mustard, Frank’s hot sauce and low sodium soy sauce can be used in tiny amounts. You can use garlic powder, but not garlic salt. We also have a post about low calorie seasonings on the Military Diet and the healthiest condiments to use on your days off. 

I don’t understand the cycle of the Military Diet? How many days is the diet?

You follow the Military Diet food plan for 3 days and then you take 4 days off. The cycle is weekly. You can do the Military Diet for as many weeks as you feel comfortable… Or until you reach your goal weight. If you want good results, don’t over compensate and eat everything in sight on your four days off. Eat normally. For even better results, eat 1500 calories or less on the four days off.

Can I drink alcohol on the Military Diet?

No you cannot drink alcohol during the three days of the Military Diet. You can drink alcohol on your days off. Here are some guidelines for alcohol on the Military Diet.

Can I exercise on the Military Diet?

By all means. If you exercise on the Military Diet, you can expect even better results. We recommend walking 30 minutes every day while you’re on the diet, that means 7 days a week! If you’re already on a cardio/weight lifting/circuit program before you start the diet, keep at it. But if your workout makes you feel dizzy or weak because of the low calorie count on the diet, something has to give. Slow down your exercise during the three days and try something more moderate. If you ever feel uncomfortable or weak, stop what you’re doing.

Can I take vitamins on the Military Diet?

Yes, please read here about the Military Diet and multivitamins

What about portion sizes on the Military Diet?

See here for portion sizes

How do I cook food on the Military Diet?

You can steam or boil vegetables. Eating your vegetables raw is fine too. Grilling or baking meat is the best option.

Why am I losing less weight on the Military Diet than when I first started?

When you first start the diet, your metabolism gets a bit of shock and you lose weight quickly. The more weight you lose, the less calories you need to ingest and weight loss slows down. For instance, a 300 pound person probably burns about 3000 calories a day. If they go on a low calorie diet, they’ll lose weight quickly. A 150 pound person only needs about 1500 calories a day, so they still lose weight, but not as quickly. Thinner people need less calories to live and will lose weight more slowly.

What about starvation mode?

Starvation mode is the #1 INTERNET WEIGHT LOSS MYTH. Your weight loss does NOT slow down on the Military Diet because you go into ‘starvation mode’. Starvation mode is one of the biggest diet myths on the internet. On a week long diet, there is no such thing as starvation mode. So called ‘starvation mode’ does not happen overnight or in a few days. Speaking of internet myths, no, the weight loss is not just water weight either.

The Military Diet: A Review and Beginner’s Guide of the 3-Day Plan

The following is a sample meal plan from the Military Diet: (6)

Day 1

Breakfast 1 slice of toast with up to 2 tablespoons peanut butter, 1 cup of black coffee or tea with caffeine, and ½ grapefruit

Lunch 1 slice of toast with up to ½ cup of white tuna fish, 1 cup of caffeinated coffee or tea

Dinner 3 ounces meat (any type you prefer), 1 small apple, ½ banana, and 1 cup green beans

Dessert 1 cup vanilla ice cream

Day 2

Breakfast 1 slice of toast with 1 egg and ½ banana

Lunch 5 saltine crackers, 1 egg (hardboiled or however you prefer it), and 1 cup cottage cheese

Dinner 2 hot dogs (no buns), 1 cup broccoli, ½ cup carrots, and the other half of the banana

“The middle day does include 1 cup of broccoli — which is a source of insoluble fiber — but likely not enough,” Rothenberg adds.

Day 3

Breakfast 5 saltine crackers, 1 apple, and 1 slice of cheddar cheese

Lunch 1 piece of toast and 1 egg

Dinner ½ banana and 1 cup of tuna

Dessert 1 cup vanilla ice cream

Strict adherence to the diet is recommended to achieve the optimal results. It’s important to note that you can’t have snacks — instead, you may “borrow” a food from one of your meals during snack time, but then eat less at that particular meal.

The Remaining Four Days of the Week

While this eating plan consists of “four days off,” that doesn’t mean your eating plan will fall by the wayside. In fact, the Military Diet offers its own recommendations via a “four-day-off menu plan” that consists of 1,500 calories a day (slightly up from 1,100 to 1,400 during the initial three days). You are still restricted to the same food lists, but you can add two snacks into your day. (7)

The Military Diet also recommends that you only eat up to 1,500 calories during these four days if you actually burn this amount in a given day. The plan recommends you figure out your estimated calories burned by multiplying your body weight by 12. (7) Just know that this formula is imperfect. The best way to determine calories burned is by accounting for your age, weight, height, gender, and physical activity level, notes the National Institute of Diabetes and Digestive and Kidney Diseases. (8)

Once you’ve cycled through the strict three days and slightly less restrictive four days of this diet plan, you have the option of starting over. However, experts do not recommend doing so.

Understanding This Quick Fix Weight Loss Method

What Is the 7-Day Military Diet?

Losing weight fast is a dream for everyone struggling to shed pounds for health reasons or possibly to achieve a desired physique. There are some fad diets which encourage rapid weight loss within a very short time that you might be considering using just to hasten the process. 7 day military diet plan is one of such eating plans which assure people of speedy outcomes when they follow it precisely as designed.

Is the 7 day military diet safe? While proponents of fad diets concentrate on selling the positives, rarely do they let you in on the risks that are involved in following such weight loss meal plans. Find out everything there is to know about the 7 day military diet plan, including how it works, what to eat, pros, cons, and if it is safe for you to try.

Also referred to as the 3 day diet, the army diet, navy diet, and the ice cream diet, this is a low-calorie, low-fat, high-protein weight loss meal plan that entails a 3-day meal plan followed by 4 days off to help you lose considerable weight in just a week. Usually, this weekly cycle is repeated until you attain your weight goal. According to some proponents, the military diet meal plan was designed by the US military nutritionist for the soldiers to get into top shape quickly (12) However, this is just a myth. This diet is not in any way affiliated with any army or government institution.

How Does The 7-Day Military Diet Work?

This meal plan is divided into 2 phases over a week. The first phase has the first 3 days, whereby you have to follow the designed low-calories meal plan for the 3 main meals- breakfast, lunch, and dinner. Note that it does not allow snacking in between the meals.

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7-Day Military Diet Plan: Nutrition

The 7 day military diet plan is high in protein and low in carbohydrate, fats, and calories. While a healthy, average adult should take between 1600 and 3000 calories depending on gender, physical activity, and age, the ideal daily calorie intake for this plan is between 1,100–1,400 calories for the first 3 days (16). The second phase which covers the remaining 4 days, is less restrictive. It entails eating healthy while maintaining low-calorie intake.

7-Day Military Diet Plan: Menu

This weight loss plan specifies what one should eat, when, and in what quantities. The meal plan for a 7 day military diet is as follows:

1st Phase: Very Restrictive First 3 Days (16)

Here, you cannot take more than what is recommended.

Read More: The 10 Day Military Diet: How Can Eating Like The Men And Women In The Military Help You Lose Weight?

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Day 1

Breakfast

  • 1 slice of toast with 2 tablespoons of peanut butter.
  • ½ a grapefruit.
  • A cup of coffee or tea (optional).

Lunch

  • A slice of toast.
  • ½ a cup of tuna.
  • A cup of coffee or tea (optional).

Dinner

  • 85 grams or 3 oz of any meat.
  • 1 cup of green beans.
  • 1 small apple.
  • ½ a banana.
  • 1 cup vanilla ice cream.

Total: About 1,400 calories

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Day 2

Breakfast

Lunch

  • 1 hard-boiled egg.
  • 1 cup of cottage cheese.
  • 5 saltine crackers.
  • 1 cup of coffee or tea (optional).

Dinner

  • 2 hot dogs, with no bun.
  • ½ a cup of carrots and half a cup of broccoli.
  • ½ a banana.
  • ½ a cup of vanilla ice cream.

Total: About 1,200 calories

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Day 3

Breakfast

  • 1 1-ounce slice of cheddar cheese.
  • 5 saltine crackers.
  • 1 small apple.
  • 1 cup of coffee or tea (optional).

Lunch

  • 1 slice of toast.
  • 1 egg, prepared as you like.
  • 1 cup of coffee or tea (optional).

Dinner

  • 1cup of tuna.
  • ½ a banana.
  • 1 cup of vanilla ice cream.

Total: About 1,100 calories

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Replacements For The 3 Days

There are other substitute foods that you can consume in place of the above, especially if you are allergic to some ingredients or are lactose intolerant. Here are the alternatives for specific meals.

1 slice of toast replaced with one of the following:

  • 1/2 high protein bar
  • 1/8 cup of sunflower seeds
  • 1/2 cup of whole-grain cereal
  • 1/4 cup yogurt with 1/2 teaspoon of flax seeds
  • 1 tortilla
  • 2 rice cakes
1/2 grapefruit replaced with 1/2 teaspoon of baking soda in a glass of water.
1 cup of black coffee or tea replaced with:
  • 1 cup of green tea
  • 1 8 oz can of sugar-free Red Bull

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1/2 cup of tuna replaced with:
  • 1 piece of sushi grade tuna
  • 1 cup of almonds
  • 1 cup of canned tofu
  • 1 cup of cottage cheese
  • 1 cup of canned chicken
3 oz. of any type of meat replaced with 3 oz of
  • Beans
  • Lentils
  • Tofu
  • Portobello mushrooms
1 cup of green beans replaced with 1 cup of:
  • Asparagus
  • Baby kale
  • BroccolI
  • Tomatoes

Ensure that the portions consumed contain a similar number of calories as the main menu. For instance, for a cup of green containing 31 calories, you need more of a collard type green to amount to the same calories.

It is important to take plenty of water when observing the military diet meal plan. It is recommended to drink hot lemon water. You can take as much tea or coffee as you want, as long as you do not sugar or cream, which will increase the calories.

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Second Phase: Days 4 To 7

Healthy eating is encouraged. There are no food restrictions and snacks are allowed, for instance, you can take black bean burgers or shrimp fried rice. Nevertheless, limit the portion sizes and try to eat below 1500 calories a day. Note that throughout the 7 days, artificially sweetened beverages are discouraged. An example of a 1200 calories diet plan is:

Breakfast
  • 1 cup green tea
  • 2 spoon unsweetened Greek yogurt
  • 5 almonds
Morning snack
  • Oatmeal
  • 1 cup lemonade, with no sweeteners
Lunch
  • Baked or grilled chicken breast
  • ½ cup cooked brown rice
  • 1 cup steamed veggies. No potatoes
Afternoon snack
  • Celery sticks with low-fat hummus
Supper
  • Grilled salmon
  • 1 cup steamed veggies. No potatoes
  • 1 cup lemonade, with no sweeteners
  • ½ cup quinoa
Dessert
  • Banana and raspberry smoothie made using half-cup of raspberries and same quantity bananas.

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Vegan 7-Day Military Diet Plan

Since vegans do not take meat and other animal products, their menu is different.

Vegans should consume (16):

Day 1

Breakfast

●  ½ a grapefruit

●  1 slice of toast

●  2 tbsp peanut butter

●  1 cup of caffeinated coffee or tea

Lunch

●  ½ an avocado

●  1 slice of whole-wheat toast

●  1 cup of caffeinated coffee or tea

●  2 tbsp hummus

Dinner

●  ½ a banana

●  1small apple

●  Tofu (up to 300 calories)

●  1 cup of green beans

●  1 cup of dairy-free ice cream

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Day 2

Breakfast

●  ½ a cup of baked beans

●  1 slice of whole-wheat toast

●  ½ a banana

Lunch

●  1 cup of unsweetened soy, hemp, or almond milk

●  ½ an avocado

●  2 tbsp hummus

●  5 saltine crackers

Dinner

●  2 veggie hot dogs without the buns

●  1 cup of broccoli

●  ½ a cup of dairy-free ice cream

●  ½ a cup of carrots

●  ½ a banana

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Day 3

Breakfast

●  15–20 almonds

●  5 saltine crackers or ½ a cup of quinoa or couscous

●  1 small apple

Lunch

●  ½ an avocado

●  1 tablespoon hummus

●  1 slice of whole-wheat bread

Dinner

●  ½ a cup of canned chickpeas

●  ½ a banana

●  1 cup of dairy-free ice cream

Foods to avoid while on 7 day military diet

You cannot consume:

  • Artificial Sweeteners except for Stevia
  • Butter and creamers
  • Fruit juices and alcohol
  • Milk and sugar except in ice cream
  • Oranges
  • Yogurt unless it is Greek yogurt

Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies

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How Much Weight Can I Lose On A 7-Day Military Diet Plan?

The plan claims to help you lose up to 10 pounds in a week (8). This may be possible, especially when obese and overweight people restrict their calories intake. However, the weight shed is mostly water weight and not fat. Only 1-2 pound of this is actual fat loss.

Water weight is lost quickly when the glycogen stores in the body decline, usually when you restrict the calories and carbohydrates. You may regain this weight when you begin eating as usual.

Remember to burn 1 pound; you need to lose about 3500 calories (15). Therefore, to lose 10 pounds, shed approximately 35000 calories. This is only possible to do quickly through extreme and unhealthy calorie deprivation.

Benefits Of A 7-Day Military Diet

  • Quick weight loss due to restrictive calorie intake.
  • It is free, very simple to follow the routine. You do not need an advanced book to know what to do.
  • Cheap- no expensive food or supplements required.
  • Everything is outlined, and therefore saves you the stress of what to eat.
  • This is a high-protein diet which makes you feel full, maintains muscle mass, and gives you energy.

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Cons And Associated Risks

All that glitters is not gold, and in this case, the outcomes of following the 7 day military diet plan menu sound too good to be true. The downsides of the 7 day military diet are:

  • This plan has limited menu alternatives and you have to stick to the specified foods.
  • According to the Academy of Nutrition and Dietetics, restricting yourself from certain foods puts you at risk of losing out on nutrients that cannot be replaced entirely by supplements (3).
  • 7 day diet is not an intermittent fasting method, so it does not contain similar benefits to this diet, as claimed by some individuals.
  • 7 day military diet plan is rich in processed food containing salt. These include saltine crackers, bread, hot dogs, peanut butter, and cheese. It is therefore important to ensure that you are not consuming more sodium than recommended i. e. 2,300 milligrams a day (11). Because of the sodium composition, excessive salt consumption is harmful.

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Controversies Related To A 7-Day Military Diet Plan

The 7 day military diet plan is a very controversial plan, beginning with a name that has nothing to do with the armed forces.  Patricia Deuster PhD, MPH, who helped write the US Special Operations forces nutritional guide, has never heard of it (13). You would also expect it to encourage mental and physical fitness through strength training and other exercises. This is because armed forces are associated with high levels of endurance activities like running and swimming, and shorter, explosive movements like weightlifting and sprinting (14). However, that is not the case in this meal plan. Some proponents encourage only walks.

According to a publication on Philosophical Transactions of the Royal Society B: Biological Sciences that analyzed nutrition in the military, it was established that lack of a balanced diet led to poor military performance. This means that the 7 day military diet plan is a name coined to increase its popularity and make the method seem legitimate. Other controversies surrounding this meal plan are:

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  • There Are No Studies On The 7-Day Military Diet

Even though this eating plan is not based on evidence, proponents have testimonies that prove it works, claiming that the results are due to the combination of different foods in the 7 day diet plan menu. According to these claims, the foods consumed increase metabolism and burn fat. However, these claims have never been scientifically tested.

  • Consuming Below 1400 Calories A Day May Make It Difficult For You To Have Enough Energy To Work Out

Healthy weight loss diets commonly recommend a combination of healthy meals and exercises for an overall lifestyle change.

  • In Place Of Grapefruit, The 7-Day Meal Plan Allows Substitution With A Glass Of Baking Soda For An Alkaline Environment

The science behind this does not add up. You cannot alter the pH of your body by eating acidic or alkaline foods. It would make more sense if one fruit is swapped with another, which would be similar in calories and nutrients.

  • Most Of The Recommended Foods Are Low In Fiber, Which Is Against Most Of The Basic Advice For Weight Loss

According to the American Heart Association, including high-fiber foods in your diet makes you full without extra calories (6). Not eating enough fiber can also lead to constipation.

  • You Are Convinced That The Diet Worked, Yet Only A Bunch Of Water Weight Is Lost

When you gain weight again, you go back to it because you believe it is the solution. You will be addicted and never consider expert-recommended and medically approved healthy weight loss meal plans.

  • Vanilla Ice Cream Is High In Added Sugar

This meal plan recommended daily intake of the ice cream, instead of healthy sugar options such as fruits.

Safety And Sustainability Of The Military Diet Meal Plan

Should I follow the military diet for 7 days? This type of dieting for one week is not very harmful, considering the time is too short to cause a lasting health issue. Nevertheless, a repetitive following of the 7 day military diet will put you at risk of being malnourished due to the limited calorie intake.

Taking junk food such as ice cream and hot dogs weekly can cause metabolic problems. These highly processed foods are usually low in filling nutrients like protein and fiber, but high in refined carbs calories, and unhealthy fats. When taken in excess, junk food triggers a massive release of dopamine which helps control the brain’s reward and pleasure center. As a result, you can become addicted to this type of unhealthy food (4). It also takes less energy to digest these foodstuffs, that is one of the reasons why they are associated with weight gain.

Who Can And Who Cannot Partake In 7-Day Military Diet Plan?

This diet can be considered by healthy adults who want to lose weight quickly for a special event such as wedding. You can follow this plan only after getting a green light from your doctor. If you decide to follow this plan, understand that it can help you lose weight quickly, but not for long. It is, therefore, not recommended for lasting weight loss.

On the other hand, the National Institute of Diabetes and Digestive and Kidney Diseases strongly discourages people above 50 years of age from taking part in any extremely low-calorie diet like the day military diet.

We all want a quick fix for our weight loss issues, and the day military diet promises this. However, this is an unsustainable diet because although it is easy to follow, there are no long-term lifestyle changes for a sustainable, long-term weight loss. Remember, the quality of calories you consume is as important as the quantity; therefore, this is not the best plan to follow if you want to attain your weight loss goals.

Rome was not built in one day. Similarly, you did not gain weight overnight, and you cannot lose weight overnight. Crash diets like the 7 day military diet concentrate on short-term outcomes, which will not be helpful toward your weight-loss goal in the long run. Therefore, you can only use it temporarily to kick-start a healthy, long-term weight loss plan like one that involves lifestyle changes such as the Mediterranean diet.

Diets are great, but your body will thank you if you supplement your healthy nutrition plan with a good workout. Take up this 20 Min Full Body Workout at Home.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 10 Day Military Diet – A Complete Diet (n.d., militarydietpro.com)
  2. A 3,000-Calorie Diet: Benefits, Weight Gain, and Meal Plan (2019, healthline.com)
  3. Academy of Nutrition and Dietetics reinforces importance of food, not supplements (2013, medicalxpress.com)
  4. Does Junk Food Slow Down Your Metabolism? (2017, healthline.com)
  5. Does the Military Diet Actually Work? Yes, but don’t do it.(2020, nerdfitness.com)
  6. Fiber Up, Slim Down (2018, heart.org)
  7. Is the 3-Day Military Diet Safe and Effective for Weight Loss? (2020, everydayhealth.com)
  8. Military Diet (n.d., themilitarydiet.com)
  9. Military Diet Review: My 7 Day Results On The 3 Day Diet (2020, operationmilitarykids. org)
  10. Patricia Deuster, PhD, MPH (n.d., usuhs.edu)
  11. Salt (2020, cdc.gov)
  12. The Military Diet: A Beginner’s Guide (with a meal plan) (2017, healthline.com)
  13. The Military Diet: A Detailed Review and Step-By-Step Beginner’s Guide (2020, healthinsiders.com)
  14. The war on the military’s diet (2019, nypost.com)
  15. Weight loss (2020, mayoclinic.org)
  16. What is the military diet and does it work? (2020, medicalnewstoday.com)

How Can Eating Like The Men And Women In The Military Help You Lose Weight?

What Is The Military Diet?

Can the 10 day military diet help you lose 10 pounds in less than two weeks? To anyone looking for a quick crash diet, the 10 day military diet could be the answer to your problems. Find out what foods should be consumed on the 10 day military diet plan, how much weight you can lose in 3 to 10 days, and if this eating plan is safe for you.

The original military diet is also known as “the 3-day military diet”, “the navy diet”, “the army diet”, and “the ice cream diet”. This eating plan is a weekly cycle that involves dieting for 3 days and then taking 4 days off from the set meal plan. This cycle is repeated week after week until you have achieved your desired weight loss goals (1).

Supporters of this diet claim that the military diet was designed by the US military nutritionists as a way to get the men and women in the military in tip-top shape as quickly as possible. They also state that you can lose 10 pounds in a week following this eating plan (1). However, despite these claims, it should be noted that this eating plan is not affiliated with any military or government institution (18).

What Is The Difference Between A Military Diet And A 10-Day Military Diet Plan?

The major and only difference between these two diets is the number of days that it is done. Unlike the original eating plan that is done on a 7-day cycle – 3 days on, 4 days off, the 10 day military diet is done for 3 days on, 4 days off, and another 3 days on. Like the original diet, you are required to repeat the 10 day military diet cycle until you reach your desired weight.

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What Does A 10-Day Military Diet Plan Look Like?

As stated above, the 3 days of the original diet comes with a set meal plan that you are required to follow. Here is what these days look like:

Day One

Meal 1 – Breakfast

½ grapefruit, 1 slice whole-wheat toast, 2 tbsp of peanut butter, and 1 cup black coffee

Calories: 334. Fats: 17 g, Protein: 12 g, Carbs: 40 g

Meal 2 – Lunch

½ cup of tuna, 1 slice of toast, and 1 cup black unsweetened tea

Calories: 222. Fats: 3 g, Protein: 30 g, Carbs: 19 g

Meal 3 – Dinner

3 oz flank steak, 1 cup of green beans, ½ banana, 1 small apple, and 1 cup of vanilla ice cream

Calories: 510. Fats: 27 g, Protein: 27 g, Carbs: 62 g

Total Intake for the Day: Calories: 1066. Fats: 47 g, Protein: 69 g, Carbs: 121 g

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Day Two

Meal 1 – Breakfast

1 large egg, 1 slice of whole-wheat toast, and ½ a medium-sized banana

Calories: 223. Fats: 7 g, Protein: 11 g, Carbs: 32 g

Meal 2 – Lunch

1 cup of cottage cheese, 1 large hard-boiled egg, and 5 saltine crackers

Calories: 298. Fats: 10 g, Protein: 31 g, Carbs: 24 g

Meal 3 – Dinner

2 hot dogs, 1 cup of broccoli, ½ cup of carrots, ½ banana, and ½ cup of vanilla ice cream

Calories: 585. Fats: 43 g, Protein: 19 g, Carbs: 45 g

Total Intake for the Day: Calories: 1106. Fats: 60 g, Protein: 61 g, Carbs: 101 g

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Day Three

Meal 1 – Breakfast

5 saltine crackers, 1 slice of cheddar cheese, and 1 small apple

Calories: 250. Fats: 11 g, Protein: 8 g, Carbs: 32 g

Meal 2 – Lunch

1 hard-boiled egg and 1 slice of toast

Calories: 178. Fats: 7 g, Protein: 10 g, Carbs: 20 g

Meal 3 – Dinner

1 cup of tuna, ½ banana, and 1 cup of vanilla ice cream

Calories: 529. Fats: 22 g, Protein: 59 g, Carbs: 43 g

Total Intake for the Day: Calories: 957. Fats: 40 g, Protein: 77 g, Carbs: 95 g

Vegans and some vegetarians who do not consume meat, fish, and eggs can substitute these with other protein sources. It can be seitan, tofu, lentils, chickpeas (hummus), beans, spelt, and green peas (17), among others.

Irrespective of your diet, you are not allowed to consume milk, alcohol, cream, sugar, and other artificial sweeteners on your dieting days. While the first and last 3 days of the military diet menu are quite restrictive, the 4 off days are less restrictive. On these days, you are advised to consume no more than 1500 calories a day (21).

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How Does The Military Diet Work?

If you are wondering “How to lose weight in 10 days with the help of a 10 day military diet”, here is the answer why. Ordinarily, men and women need 2500 calories and 2000 calories a day to maintain their weight. This number, however, is determined by age, weight, height, level of physical activity, and more (8).

As seen above, the dieting days require you to eat around a thousand calories a day. This number is incredibly low for both men and women, who, according to Harvard Medical School, should not consume less than 1500 calories and 1200 calories a day, respectively (3). In light of this, the 10 day military diet can be classified as a very-low-calorie diet, especially on the 6 dieting days of the eating plan.

Very-low-calorie diets are rapid weight-loss programs in which calories are extremely restricted. These diets are done under medical supervision and are often used to help obese patients achieve significant, short-term weight loss as part of a comprehensive weight-loss program. After a given amount of time, these patients are then set on a healthier eating plan to help them maintain their weight loss (20).

On the 4 off days, you will be eating up to 1500 calories of a less restrictive diet, which has a fewer number of calories than most people need. In light of these two factors, you are creating a calorie deficit on all 10 days of the military diet. For those who are unaware, a calorie deficit is an energy deficit created when you eat less food than your body requires. When you do this, your body turns to stored fat, which it uses as a source of energy or fuel (4).

Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies

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Military Diet: Can You Lose 10 Pounds In 3 Days?

No, you cannot. Despite the amazing weight loss results promised by the 10 day military diet, you can’t lose 10 pounds in 10 days, let alone in just 3 days. Here is the reason why:

For you to lose 1 pound of fat (or 0. 4 kilograms) a day, you have to burn about 3500 calories a day (6). As seen above, men and women do not consume this much calories even when they are maintaining their weight. The 10 day military diet is incredibly restrictive on energy intake on 6 days of the week and allows you just 4 days of a more adjustable but still caloric deficit diet.

With this, it is clear that a person on the 10 days military diet cannot burn 3500 calories a day to lose 1 pound. Even if you were to add a workout regimen to your days, you would still not achieve a weight loss goal of 10 pounds in 3 days. After all, you cannot burn what you do not have or consume.

The only people who might have a chance to burn these many calories are professional athletes who consume more than 3500 calories a day. Professional athletes cannot survive on a 10 day military diet as they can consume up to 8000 or 12000 calories a day while training (10).

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Is The 10-Day Military Diet Plan Healthy Or Safe?

No, it is not. Here are the following reasons why:

  • It Is Too Low In Calories

As seen from the sample of the recommended 3-day military diet above, the plan restricts your calorie intake a lot. If you were to follow a 10 day military diet plan for a month, it would mean that you were following an unsupervised very-low-calorie diet plan for about 18 days of the month.

Some temporary side effects of such a diet plan include fatigue, constipation, nausea, and diarrhea. In some cases, some people can get gallstones, which is a serious side effect caused by VLCDs, such as the 10 day military diet (19).

The 10 day military diet plan also causes rapid weight loss, which is not only unhealthy. It also leads to side effects such as mood swings, headaches, hair and muscle loss, irritability, dizziness, and menstrual irregularities in women. If you follow this diet for long, it can lead to dangerous and life-threatening effects, such as malnutrition (nutrient deficiencies), slower metabolism, dehydration, and gallstones (13).

  • It Is High In Added Salt, Sugar, And Saturated Fat

The recommended diet calls for foods like tuna, bread, saltines, hot dogs, vanilla ice cream, and cheese, all of which are highly processed and high in sugars and trans fats.

The recommended amount of salt in your diet is about 2300 milligrams a day. Going above this recommended limit can lead to increased blood pressure and a higher risk for heart disease, stroke (12), and loss of calcium from the bones (14). Hot dogs are processed meats that contain various chemical compounds that are not present in fresh meat. These compounds may increase the risk of chronic diseases, especially cancer (22). 

This diet also calls for half a cup of sugar every night. A high intake of sugar is not good for you, as it may lead to weight gain and increases your risk of heart disease, type II diabetes, cancer, and depression. A lot of sugar in your diet also speeds up the skin’s aging process, cellular aging, increases the risk of developing acne, and fatty liver (2).

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What Can You Do To Safely Lose Weight?

Instead of following the 10 day military diet plan in the hopes of losing weight, here are some tips and tricks that you can use to ensure that you lose weight in a safe, gradual, and sustainable manner:

Instead of dropping your calories to such low numbers, use a calorie counting app to reduce 500 to 1000 calories from your typical diet. This will help you lose 1 to 2 pounds a week. While this number is much lower than the promised 10 pounds in 3 days, it is a more reasonable and achievable number.

  • Eat Foods That Are High In Protein

Protein can help you lose weight as it increases your metabolism, reduces your appetite, and keeps you fuller for longer. Protein sources include eggs, lean meats, and plant-based sources, such as legumes, soybeans, and lentils (11).

  • Consume More Whole Grains

Whole grains such as whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice are fantastic sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium, and magnesium.

Among the reasons why water may help you lose weight is that: it is a natural appetite suppressant, increases your resting metabolic rate, helps burn fat, and metabolizes carbohydrates in the body, among other factors (5).

Read More: Oatmeal Water For Weight Loss: Refresh Your Diet With This Delicious Drink

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They are high in micronutrients, making them good for your health, and they are also low in calories. Which means you can eat more volumes of veggies without worrying about upsetting your calorie intake. You should consume leafy greens such as collard greens, kale, bok choy, spinach, Romaine lettuce, Swiss chard, and cabbage (16).

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are also a great addition to your diet. They are a good source of fiber and are rich in nutrients such as lutein and zeaxanthin; vitamins C, E, and K; folate; and minerals (7).

Moreover, starchy carbs, such as carrots, corn, beets, sweet potatoes, plantains, butternut squash, and yams, can be consumed in moderation, since they can be quite high in calories and carbohydrates (15).

A high-fiber diet can help you reach your weight loss goals, as they keep you fuller for longer. This will prevent you from overeating and going over your recommended calorie intake. This diet also helps with lowering cholesterol levels, regulating bowel movements, and reduces your risk of cancer and cardiovascular diseases (9).

Above all else, make sure that your diet is healthy and well balanced. Such an eating plan ensures that your body has all the nutrients it requires to work effectively.

A balanced diet has vitamins, carbohydrates, protein, and healthy fats. It must include foods such as fresh fruits and vegetables, whole grains, legumes, nuts, and seeds, as well as lean proteins.

The Bottom Line: Should You Use A 10-Day Military Diet For Weight Loss?

No, you should not. The 10 day military diet plan has too many side effects for it to be considered as a healthy diet for weight loss. On the other hand, this eating plan is not based on any scientific proof, meaning that any promises of weight loss or improved health cannot be trusted.

Instead of trying the 10 day military diet menu as a weight loss plan, choose a better and more sustainable diet to help you lose weight. If you are unsure about how to make a well-balanced diet for weight loss, please speak to a doctor or dietitian, and they will help you figure it out.

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Irina Vecherskaya – 100 recipes for a salad diet for weight loss. Tasty, healthy, mentally, healthy read online

Irina Vecherskaya

100 recipes for a salad diet for weight loss. Tasty, healthy, soulful, healthy

© ZAO “Centerpoligraph Publishing House”, 2016

Nowadays, everyone knows what a diet is. Translated from Greek – diaita means lifestyle or diet.A diet is a dietary routine developed taking into account the requirements of a particular person and the capabilities of his body.

The diet can be rational, intended for a person without any special health problems, which corresponds to his age and lifestyle. If a person has health problems, there are any diseases, a therapeutic diet will come to the rescue.

Diet and weight loss are not synonymous, since weight loss diets are a separate family in a huge variety of diets for various purposes.

Medical diets do not differ in such a huge number of options as diets for weight loss, however, they have a reputation that has been tested over the years, and the effectiveness does not raise a shadow of doubt, since dietology is engaged in therapeutic nutrition – the science of therapeutic nutrition, which will make sure that for everyone the individual case has developed its own therapeutic diet. The purpose of a therapeutic diet is to mitigate the effect of certain medications on the body, to improve the general background of the course of the disease, and in some cases – to completely cure.

The first diets for weight loss called for the fight against obesity (remember the women in the paintings of Rubens, Titian). And in the post-war period of the twentieth century, in pursuit of sports figures resembling slender military men, women began to come up with all kinds of diets for weight loss.

The attitude to life has changed, and with it its pace, the canons of beauty demanded new victims in the form of a fit, athletic figure of an active and independent woman.

The principle of weight loss diets boils down to the following – in the body, day and night, the energy supplied with food should always be less expended.And then the body will have to part with some of its excess reserves, in the form of body fat.

A few simple rules should be added to this principle:

cannot be eaten until full saturation;

cannot be eaten at any time when we feel hungry;

you cannot eat only what you want.

The essence of the salad diet

If you follow a salad diet, you will have to replace sweet and starchy foods with fresh, raw vegetables and fruits.A salad-based diet will not only help you lose weight, it will also help improve your health. Before adopting a salad diet, you must understand that you will have to follow the rules and a new diet.

Salad Diet Rules

Eat slowly, chew food slowly. Our body realizes that it will be full only 25 minutes after eating.

As you chew your food, enjoy the taste of vegetables or fruits.

Your thoughts should be occupied with contemplation of food, eating and nothing else.Don’t think about anything other than your meal. Eating food mechanically does not promote proper digestion.

Eat fermented milk products before bed, this will improve your digestion and give your skin a healthy look.

Try to drink plenty of plain water and green or herbal tea. Avoid carbonated drinks, especially sugary ones.

The merits of a salad-based diet

The main advantage of the salad diet is that it is effective (subject to all the rules) and works quickly.

Observing this diet, you will not only lose weight, you will cleanse your body of toxins and toxins. A varied menu will saturate your body with vitamins and amino acids.

Disadvantages of the salad diet

Any endeavor has its pros and cons. The downside to the salad diet is that this diet is only available to you in the summer, because greenhouse-grown vegetables may not be as healthy. While dieting on greenhouse vegetables, you may develop allergies.

It is not recommended to follow a salad diet for a long time, our body also needs animal products.People with hypertension, kidney disease, atherosclerosis diseases cannot sit on this diet, since this is too much stress on the body for them, and thus a salad diet will not be good, but only harm.

Contraindications and restrictions in products

Prohibited foods: smoked, fried, sugar, flour, legumes, preservatives, alcohol, sour cream, store sauces, mayonnaise, fatty.

Permitted foods: fresh and raw vegetables and fruits, poultry, lean meats, dairy products, fish and seafood.

Salad dressings

Cut off from yourself the common idea that salads are seasoned with mayonnaise or sour cream. Get used to dressing with something not so high in calories, salads with such a dressing harm you and your figure. Purchased mayonnaise is all about carbohydrates, flavors and starch, and, of course, extra calories.

The best option for dressing is one tablespoon of olive oil (pumpkin, sesame or canola oil can be used), toss with two tablespoons of lemon or lime juice and some turmeric, dried ginger and asafoetida.To at least slightly replace the taste of mayonnaise, throw mustard powder into the dressing.

Best dressing: 1 tbsp. a spoonful of ready-made mustard, 1 tbsp. spoon of lemon juice, or lime, or balsamic vinegar, 3-4 tbsp. tablespoons of vegetable oil. Grind everything well and season with vegetable salad. Instead of salt in salads, it is better to use spices.

Component of the salad diet

If you want to quickly put yourself in order: to lose a couple of kilograms and refresh your complexion, the salad diet will suit you perfectly.It will take a little time and effort. In three weekends, you’ll make nine vitamin-rich salads. Perhaps you will try some dishes for the first time, you will like their recipe so much that they will constantly be present on your table. Nutritionists advise making yourself light vegetable salads every day that can help you lose weight.

After all, vegetables, firstly, are low in calories – they lack fat, and secondly, they are rich in fiber, which means they saturate the body for a long time, and thirdly, they are extremely useful for the body, as they improve digestion and saturate us with all the necessary minerals and vitamins.

Judge for yourself: lettuce, avocado and feta cheese are foods with special nutritional properties that make them part of the most nutritious salads.

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90,000 “Military diet” or three days, how does it work? / food | Thpanorama

Military Diet, Also called the 3 Day Diet, this is a weight loss diet that can help you lose up to 4.5 kg per week ..

The Military Diet Plan includes a 3 day meal plan followed by 4 days of rest, and the weekly cycle repeats over and over until the desired weight is reached.

Proponents of the diet argue that it was developed by nutritionists in the US Army to help soldiers get in shape faster. However, the truth is that the diet is not affiliated with any military or government agency. The military diet also has other names, such as the naval diet, the army diet, and even the ice cream diet.

This is a somewhat peculiar diet, as it can be used with foods that we usually have in our kitchen upside down, which usually happens with “miracle diets”….

This is a calorie-reduction diet, but paradoxically, it also consists of foods such as sausages or fried foods.

In any case, the so-called military diet will not leave anyone indifferent, and you should know this deeply. Here is his explanation:

What is the military diet?

The military diet is a hypocaloric diet (daily calorie restriction or reduced food intake) in the short term….

This type of diet is for people who want to lose a lot of weight in a short time, and if you follow it strictly, you can lose up to 5 kg in 3 days.

This is not the classic offensive starvation diet where you only eat salad and water all day.

It consists of foods that you usually find in the kitchen and which are inexpensive. used to.

In addition, it does not require special ingredients or frozen meals or special diet meals.

This weight loss program includes a combination of this diet and four from your regular menu, “3 days active, 4 days passive”.

Although, if your goal is to lose weight and stay in it, a change in your eating habits can be beneficial.

If after three days of training you have not lost the desired weight, you can change your diet after four days of rest.If you are on a diet for a month, you can lose 15 to 20 kg ..

Duration of diet use It is recommended to consult your doctor or nutritionist to guide you about how much weight you are losing, regardless of whether you are overweight and will warn you of the dangers that this diet can lead to if you practice your body for extended periods.

For your curiosity, which I know you are interested in, there is no specific connection you have ever had with the army or military corps….

Lost weight with the military diet?

The most normal thing is that you lose a few kilograms if you strictly adhere to a diet, although the results always vary depending on the person’s genetics.

On the official website, they promise to achieve results in just a few days, and great achievements in a few weeks.

Combination of dietary products designed to burn fat and activate metabolism for fast weight loss without exercise and contains low calorie foods.

It is also beneficial to rid your body of toxins accompanied by fruits that contain potassium.

So this diet results must be strictly followed. That is, no ingredient can be substituted for another at our whim.

This should be well thought out, the tuna should not be replaced with part of the pizza, but should be of the same type, for example:

If you don’t like grapefruit, half a teaspoon of baking soda in a glass of water will have the same fat burning benefits.

For those who don’t like tuna, any other fish is an acceptable substitute, and if you don’t like fish, any lean protein will work as well.

The main warning for all food substitutions is that anything that is replaced must have the same amount of calories or protein as the food that is removed.

For example, if an apple contains 75 calories, if you decide to eat that something besides an apple, it must also contain 75 calories.

Substitutions should also be from similar food groups, that is, replace fruits with fruits, and vegetables with vegetables.This will ensure that the desired nutrient balance is maintained at each meal.

Our body fat is nothing more than calories stored in calories. To burn these calories, you need to eat less or exercise more to create an energy (calorie) deficit.

The military diet is low in calories, so the body will have to resort to using stored fat for fuel and this leads to weight loss.

The number of calories you burn per day is called your metabolic rate, and the higher this is, the better the fat loss results.

Protein-rich foods have a high heat effect, which means they are high in calories when eaten and digested.

High-fiber foods such as apples, green beans and broccoli are low in calories and improve metabolism.

Calcium-rich foods such as ice cream and cottage cheese are closely associated with faster fat burning.

The military diet can be useful for people who do not have much time to shop and go to different stores where they sell certain products….

This is also suitable for people with a limited shopping budget but who strive for great results. The same goes for those who don’t like complicated diets that are difficult to follow.

Unlike many diets that provide so many options and solutions, the military diet, as its name suggests, does not beat around the bush.

For many, following this diet is much easier because you just have to eat what they say they should eat, and you don’t have to spend too many time scheduling menus or reading recipes.

“Military Diet” In Depth

Although the information that comes to us is that the diet consists of three days and four of the regular diet, indeed, if we delve deeper into the official website, we understand the following sentence:

“Over the course of four weekends, we recommend a diet of around 1300-1500 calories per day, consisting of lean protein, vegetables, and a low carb diet.”

What is really meant by this is that we continue to consume the same amount of calories as in the military diet, but with the food each person chooses, then the diet is not only three days….

On their page, they identify themselves as one of the most natural diets and recommend that those who follow them avoid artificial sweeteners because they are unhealthy.

However, they include foods such as sausages and fried in the daily diet, foods that are loaded with ingredients are not natural, so this is somewhat controversial.

If you look bad and want to lose weight quickly, any diet that requires a low calorie intake will make you lose weight….

This diet is very used for timed goals, for example, when summer holidays are approaching ..

Sometimes, the slow progress of other more traditional diets can put an end to some patience, and therefore choose a more radical method like this.

In addition, regular diets require a lot of willpower, as you have to keep them for several weeks or even months, which is why the three-day diet is the choice of many for special occasions….

As I always say, there are no miracle formulas, in many cases, weight loss does not last for a long time, so nutritional therapy should be continuous, and if it can be stable.

Is it recommended to exercise?

Exercise is not important during military meals, although moderate exercise is highly recommended and will improve fat loss results. than diet alone.

If you do not get used to sports, it is normal to walk for 20-30 minutes a day.

Brisk walking and long strides will speed up the loss of calories as you expend more energy.

If you are already accustomed to exercising regularly, continue with your normal schedule, although if you choose to follow the military diet, you may feel a little tired or weak.

If this is the case, you will need to designate a different exercise program in terms of duration and intensity….

Example of a military diet plan

Day 1

breakfast : Half a grapefruit, a slice of toast with two tablespoons of peanut butter, and a cup of coffee or tea (caffeinated).

lunch Half a can of tuna on a slice of toast and a cup of coffee or tea (with caffeine).

Dinner : Three steaks from any meat, a cup of green beans, half a banana, a small apple and a cup of vanilla ice cream.

DAY 2

breakfast : an egg (cooked or whatever you like) on a slice of toast and half a banana

lunch : A cup of cottage cheese, a hard-boiled egg and five crackers.