3 Day Military Diet To Lose Up To 10 Pounds A Week
The Military Diet, or the 3 day diet, is one of the effective and fast ways to lose up to 10 pounds (4.5 kg) a week. You have to follow a ri...
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The Military Diet, or the 3 day diet, is one of the effective and fast ways to lose up to 10 pounds (4.5 kg) a week. You have to follow a rigid meal plan for three days, then do four days of maintenance. You will notice a weight loss after this. Proponents of the diet claim that it was designed by nutritionists in the US military in order to get soldiers into top shape quickly. However, the truth is that the diet isn't affiliated with any military or governmental institution.
One of the central claims of the Military Diet is that your meals are arranged in "fat-burning" food combinations. The foods recommended for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. The total calorie intake during this phase is 1,100–1,400 calories per day.
Anyone that is planning to follow this diet is recommended to visit a doctor first, just to be extra sure that your body will be able to handle this type of diet. Individual health issues could make it difficult to maintain this diet, so if you are ever unsure, ask a medical professional.
MILITARY DIET DAY 1
Breakfast (297 calories):
1/2 Grapefruit, 1 Slice of Toast , 2 Tablespoons of Peanut Butter , 1 cup Coffee or Tea (with caffeine)
Lunch (157 calories):
1/2 Cup of Tuna , 1 Slice of Toast , 1 cup Coffee or Tea (with caffeine)
Dinner (767 calories):
3 ounces of any type of meat , 1 cup of green beans, 1/2 banana , 1 small apple, 1 cup of vanilla ice cream
MILITARY DIET DAY 2
Breakfast (182 calories) :
1 egg, 1 slice of toast , 1/2 banana
Lunch (297 calories):
1 cup of cottage cheese , 1 hard-boiled egg, 5 saltine crackers
Dinner (660 calories) :
2 hot dogs (without bun), 1 cup of broccoli , 1/2 cup of carrots, 1/2 banana, 1/2 cup of vanilla ice cream
MILITARY DIET DAY 3
Breakfast (369 calories) :
5 saltine crackers, 1 slice of cheddar cheese, 1 small apple
Lunch (132 calories) :
1 hard-boiled egg (or cooked however you like) , 1 slice of toast
Dinner (342 calories):
1 cup of tuna, 1/2 banana , 1 cup of vanilla ice cream
While you are on this diet, the one thing that you can have in unlimited quantities is water. Water is the best thing you can drink on the Military Diet, so drink as much as you can.
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.
MILITARY DIET SUBSTITUTIONS
Although substitution is not recommended, if you are allergic to something then here is a list of substitutes.
MILITARY DIET SUBSTITUTIONS DAY 1
Breakfast Alternatives
Grapefruit Substitutions: Orange, Mandarin Oranges
Toast Substitutions: Whole Grain Cereal, Rice Cake, Tortilla , Saltine Crackers
Peanut Butter Substitutions: Soy Butter, Almond Butter, Hummus , Bean Dip
Coffee or Tea Substitutions: Green Tea, Sugar Free Hot Coco (Made with water)
Lunch Alternatives
Tuna Substitutions: Cottage Cheese, Chicken, Tofu , Pumpkin Seeds or Almonds
Toast Substitutions: Whole Grain Cereal , Rice Cake, Tortilla, Saltine Crackers
Coffee or Tea Substitutions: Green Tea , Sugar Free Hot Coco (Made with water)
Dinner Alternatives
Meat Substitutions: Tofu, Portobello Mushrooms, Beans
Green Bean Substitutions: Spinach, Lettuce, Tomato, Any other green vegetables are ok.
Banana Substitutions: Apricots, Grapes, Kiwis
Apple Substitutions: Zucchini, Peaches or Apricots, Grapes, Nectarine, Pears or Plums
Ice Cream Substitutions: Frozen Yogurt, Fruit Yogurt, Apple Sauce.
MILITARY DIET SUBSTITUTIONS DAY 2
Breakfast Alternatives
Hard Boiled Egg Substitutions: Scrambled Egg, Chicken, Nuts or Seeds Bacon (2 Slices)
Toast Substitutions: Whole Grain Cereal, Rice Cake , Tortilla, Saltine Crackers
Banana Substitutions: Apricots , Grapes , Kiwis
Lunch Alternatives
Cottage Cheese Substitutes: Cheddar Cheese, Ricotta Cheese , Plain Greek Yogurt, Egg Slice of Ham
Hard Boiled Egg Substitutions: Scrambled egg, Chicken , Nuts or Seeds Bacon (2 Slices)
Saltine Cracker Substitutions: Rice Cake , Plain Toast , Whole Grain Cereal
Dinner Alternatives
Hot Dog Substitutes: Bratwurst, Baloney (Similar deli meat), Beans, Turkey, Soy, Veggie or Tofu Dogs
Banana Substitutions: Apricots, Grapes, Kiwis
Broccoli Substitutions: Cauliflower, Brussel Sprouts, Asparagus, Beetroot, Cabbage
Carrot Substitutions: Celery, Bell Pepper, Beets, Squash , Small Salad (No Dressing)
Ice Cream Substitutions: Frozen Yogurt, Fruit Yogurt, Apple Sauce
MILITARY DIET SUBSTITUTIONS DAY 3
Breakfast Alternatives
Apple Substitutions: Zucchini, Peaches or Apricots , Grapes, Nectarine, Pears or Plums
Cheddar Cheese Substitutes: Cottage Cheese, Soy Milk, Ricotta Cheese, Egg, Tofu
Saltine Cracker Substitutions: Rice Cake, Plain Toast, Whole Grain Cereal
Lunch Alternatives
Hard Boiled Egg Substitutions: Scrambled Egg, Chicken Nuts or Seeds Bacon (2 Slices)
Toast Substitutions: Whole Grain Cereal , Rice Cake, Tortilla , Saltine Crackers
Dinner Alternatives
Tuna Substitutions: Cottage Cheese, Chicken Tofu, Pumpkin Seeds or Almonds
Banana Substitutions: Apricots, Grapes, Kiwis
Ice Cream Substitutions: Frozen Yogurt, Fruit Yogurt , Apple Sauce
Results Of 3 Day Military Diet
Once you complete the three-day diet all you need to do for the next four days is to ensure that you don't consume more than 1500 calories and you will be just fine.
You can also indulge in some light exercises during this diet or after this diet.
Some great weight-loss exercises include:
Theoretically, this rate of weight loss is possible for overweight people who severely restrict calories. However, most of the weight loss will be due to loss of water, not fat. Water weight drops rapidly as the body's glycogen stores decline, which happens when you restrict carbs and calories, but you are likely to regain the weight back very fast too. This is simply not a good diet for long lasting weight loss.
Is Military Diet Safe?
The military diet is largely safe for the average person because it's too short to do any long lasting harm. But if you were to follow this diet for months at a time, the strict limit on calories could put you at risk of nutrient deficiencies. This is especially true if you do not regularly eat vegetables and other quality foods on your days off. So, if you want to lose a few pounds quickly, then the military diet can help you.
If you decide to try this diet, do not forget to consult your doctor beforehand. Do let us know how it worked out for you!
Image Source: 1, 2, 3, 4, 5, 6
One of the central claims of the Military Diet is that your meals are arranged in "fat-burning" food combinations. The foods recommended for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. The total calorie intake during this phase is 1,100–1,400 calories per day.
Anyone that is planning to follow this diet is recommended to visit a doctor first, just to be extra sure that your body will be able to handle this type of diet. Individual health issues could make it difficult to maintain this diet, so if you are ever unsure, ask a medical professional.
MILITARY DIET DAY 1
Breakfast (297 calories):
1/2 Grapefruit, 1 Slice of Toast , 2 Tablespoons of Peanut Butter , 1 cup Coffee or Tea (with caffeine)
Lunch (157 calories):
1/2 Cup of Tuna , 1 Slice of Toast , 1 cup Coffee or Tea (with caffeine)
Dinner (767 calories):
3 ounces of any type of meat , 1 cup of green beans, 1/2 banana , 1 small apple, 1 cup of vanilla ice cream
MILITARY DIET DAY 2
Breakfast (182 calories) :
1 egg, 1 slice of toast , 1/2 banana
Lunch (297 calories):
1 cup of cottage cheese , 1 hard-boiled egg, 5 saltine crackers
Dinner (660 calories) :
2 hot dogs (without bun), 1 cup of broccoli , 1/2 cup of carrots, 1/2 banana, 1/2 cup of vanilla ice cream
MILITARY DIET DAY 3
Breakfast (369 calories) :
5 saltine crackers, 1 slice of cheddar cheese, 1 small apple
Lunch (132 calories) :
1 hard-boiled egg (or cooked however you like) , 1 slice of toast
Dinner (342 calories):
1 cup of tuna, 1/2 banana , 1 cup of vanilla ice cream
While you are on this diet, the one thing that you can have in unlimited quantities is water. Water is the best thing you can drink on the Military Diet, so drink as much as you can.
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.
MILITARY DIET SUBSTITUTIONS
Although substitution is not recommended, if you are allergic to something then here is a list of substitutes.
MILITARY DIET SUBSTITUTIONS DAY 1
Breakfast Alternatives
Grapefruit Substitutions: Orange, Mandarin Oranges
Toast Substitutions: Whole Grain Cereal, Rice Cake, Tortilla , Saltine Crackers
Peanut Butter Substitutions: Soy Butter, Almond Butter, Hummus , Bean Dip
Coffee or Tea Substitutions: Green Tea, Sugar Free Hot Coco (Made with water)
Lunch Alternatives
Tuna Substitutions: Cottage Cheese, Chicken, Tofu , Pumpkin Seeds or Almonds
Toast Substitutions: Whole Grain Cereal , Rice Cake, Tortilla, Saltine Crackers
Coffee or Tea Substitutions: Green Tea , Sugar Free Hot Coco (Made with water)
Dinner Alternatives
Meat Substitutions: Tofu, Portobello Mushrooms, Beans
Green Bean Substitutions: Spinach, Lettuce, Tomato, Any other green vegetables are ok.
Banana Substitutions: Apricots, Grapes, Kiwis
Apple Substitutions: Zucchini, Peaches or Apricots, Grapes, Nectarine, Pears or Plums
Ice Cream Substitutions: Frozen Yogurt, Fruit Yogurt, Apple Sauce.
MILITARY DIET SUBSTITUTIONS DAY 2
Breakfast Alternatives
Hard Boiled Egg Substitutions: Scrambled Egg, Chicken, Nuts or Seeds Bacon (2 Slices)
Toast Substitutions: Whole Grain Cereal, Rice Cake , Tortilla, Saltine Crackers
Banana Substitutions: Apricots , Grapes , Kiwis
Lunch Alternatives
Cottage Cheese Substitutes: Cheddar Cheese, Ricotta Cheese , Plain Greek Yogurt, Egg Slice of Ham
Hard Boiled Egg Substitutions: Scrambled egg, Chicken , Nuts or Seeds Bacon (2 Slices)
Saltine Cracker Substitutions: Rice Cake , Plain Toast , Whole Grain Cereal
Dinner Alternatives
Hot Dog Substitutes: Bratwurst, Baloney (Similar deli meat), Beans, Turkey, Soy, Veggie or Tofu Dogs
Banana Substitutions: Apricots, Grapes, Kiwis
Broccoli Substitutions: Cauliflower, Brussel Sprouts, Asparagus, Beetroot, Cabbage
Carrot Substitutions: Celery, Bell Pepper, Beets, Squash , Small Salad (No Dressing)
Ice Cream Substitutions: Frozen Yogurt, Fruit Yogurt, Apple Sauce
MILITARY DIET SUBSTITUTIONS DAY 3
Breakfast Alternatives
Apple Substitutions: Zucchini, Peaches or Apricots , Grapes, Nectarine, Pears or Plums
Cheddar Cheese Substitutes: Cottage Cheese, Soy Milk, Ricotta Cheese, Egg, Tofu
Saltine Cracker Substitutions: Rice Cake, Plain Toast, Whole Grain Cereal
Lunch Alternatives
Hard Boiled Egg Substitutions: Scrambled Egg, Chicken Nuts or Seeds Bacon (2 Slices)
Toast Substitutions: Whole Grain Cereal , Rice Cake, Tortilla , Saltine Crackers
Dinner Alternatives
Tuna Substitutions: Cottage Cheese, Chicken Tofu, Pumpkin Seeds or Almonds
Banana Substitutions: Apricots, Grapes, Kiwis
Ice Cream Substitutions: Frozen Yogurt, Fruit Yogurt , Apple Sauce
Results Of 3 Day Military Diet
Once you complete the three-day diet all you need to do for the next four days is to ensure that you don't consume more than 1500 calories and you will be just fine.
You can also indulge in some light exercises during this diet or after this diet.
Some great weight-loss exercises include:
- Jogging
- Walking
- Using an Elliptical machine
- Swimming
- Jumping rope
- Treadmill
Theoretically, this rate of weight loss is possible for overweight people who severely restrict calories. However, most of the weight loss will be due to loss of water, not fat. Water weight drops rapidly as the body's glycogen stores decline, which happens when you restrict carbs and calories, but you are likely to regain the weight back very fast too. This is simply not a good diet for long lasting weight loss.
Is Military Diet Safe?
The military diet is largely safe for the average person because it's too short to do any long lasting harm. But if you were to follow this diet for months at a time, the strict limit on calories could put you at risk of nutrient deficiencies. This is especially true if you do not regularly eat vegetables and other quality foods on your days off. So, if you want to lose a few pounds quickly, then the military diet can help you.
If you decide to try this diet, do not forget to consult your doctor beforehand. Do let us know how it worked out for you!
Image Source: 1, 2, 3, 4, 5, 6
I would love to try this. Specially the meal looks simple and easy to follow.
ReplyDeleteIn the coming month, I'm definitely trying this out. 😁
ReplyDelete