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Military Diet: Meal Plan, Benefits Of Military Diet & Risks

They are a lot of diets out there, today I am to give a look at military diet, I am going to cover everything, from the meal plan, benefits of military diet and the risks associated with it.

What Is the Military Diet?

The military diet is a three-day diet; it is a crash plan that gives you a list of foods to eat if you want to lose weight fast.

These diets typically claim that you can lose about 10 pounds in three days to a week if you follow their blueprint to the letter. The meal plans are usually extremely basic and calorie-restrictive because let us face it, that is how you lose weight.

Military Diet: Meal Plan, benefits of military diet & Risks

Where did this diet come from?

The first time I heard of this three days diet was when I was searching for fast weight loss methods and I landed on this website: themilitarydiet.com. There, you will find the detailed diet, with pictures and tips on how to make it work for you. There are substitutions, frequently asked questions, a blog, a calorie count, a link to like them on Facebook and a review that fights back against nutritionists who debunk the diet.

Benefits Of Military diet

It is simple to follow

One of the greatest advantages of the Military Diet is definitely its simple, straightforward and easy-to-follow diet plan.

It offers rapid results:

If you want to lose, weight fast may be to fit your wedding dress or suit you can try it.

It is easy to prepare

When following the Military Diet, you can count on food options that are extremely easy to prepare. In fact, Marc Lazare, D.D.S. will not even require you to take out a single pot or pan. This feature makes the Military Diet perfect for individuals who are just too busy to cook a hot meal every day or who prefer quick and easy meals.

No long-term commitments

As its name suggests it only takes three days to finish this diet, you can do it for three days in order to boost your weight loss and then you can continue with your normal diet.

It is cheap

The foods that are required in the Military Diet are easy to find and affordable to purchase. In fact, you can easily purchase all of the food you will need for the 3-day diet in one trip to the grocery store without blowing your food budget in the process.

Disadvantages of military diet.

The diet does not provide the minimum 1,200 daily calories recommended for women and the 1,800 advised for men. While following the Military diet for three days might not result in serious nutrient deficiencies, it can lead to repeated cycles of weight loss and weight gain that can weaken your organs and your immune system, and increase your risk of gallstones or heart problems. What’s more, the plan does not encourage regular exercise or help dieters establish balanced eating habits

Military Diet Origins and Facts:

Despite the common belief that the US army invented the Military Diet, in reality, it has nothing to do with the US army or any other military organization.

Actually, there is no scientific research to back it up.

It is also known as the Navy diet, the army diet, even the ice cream diet.

How Do You Follow the Military Diet?

You can follow the military diet by following this three days military diet plan.

3 Day Military Diet Menu Plan

The 3 days Military Diet plan is detailed below.

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 the 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

Healthier Military Diet Substitutions:

According to Dan from militarydiet.co, these are the healthier military diet substitutions.

Tuna 

If you aren’t a tuna lover, you can easily replace it with chicken or lean meats. Just be careful not to go over the board with calories. but it is an important aspect of the diet. If you’re a vegetarian, you can swap it for cottage cheese, tofu, almonds or peanuts.

Meat

Meat can also be replaced with a vegetarian version of the diet with lentils, beans or tofu.

Eggs 

You can replace eggs with a cup of milk, ¼ cup of seeds and nuts, 2 bacon slices or 1 chicken wing.

Bread 

There is a wide range of whole grain foods including 1/8 cup sunflower seeds, ½-cup whole-grain cereal, ½ protein bar, ¼ cup yogurt, or ½ teaspoon flax seed to substitute the bread on the Military Diet. 2 tortilla wraps can also do.

Banana 

If you are not a banana fan, replace it with two kiwis, one-cup papaya, or two apricots. You can opt for grapes, plums, and applesauce, only if you stick to the same amount of calories.

Green Beans 

Green beans are another commonly disliked item on this diet plan. Luckily, they can be substituted with any type of leafy green vegetablessuch as lettuce or spinachTomatoes can also work fine; just make sure you do not cross the calorie limit.

Carrots 

Swap your carrots with parsnips, celery, squash, beets or bell peppers.

Broccoli 

Broccoli can be easily replaced with similar cruciferous vegetables such as Brussels sprouts or cauliflower, as well as other green veggies such as spinach or asparagus.

Cheddar Cheese 

Swap cheddar cheese with a different cheese such as cottage cheese, or if you will not to go dairy-free, choose eggs or ham.

Cottage Cheese

You can replace cottage cheese with plain Greek yogurt, eggs, or ham. Alternatively, you can choose cheddar or ricotta cheese.

Saltine Crackers 

The best alternative to saltine crackers is rice cakes; just make sure you take in the same amount of calories.

Ice Cream 

For all those who wish to avoid the ice cream, 1-cup fruit yogurt or apple juice will do just fine.

Source: https://militarydiet.co/military-diet-substitutions/

 

 

Military Diet Precautions

Medical professionals will tell you that the best way to lose weight and keep it off long-term is to make permanent diet and lifestyle changes that you can safely maintain. Restrictive diets like the military diet may help you lose weight initially.

However, they would be difficult to maintain and may cause health issues if you continue the diet for a long period.

It is not safe to lose a lot of weight quickly. In a rapid weight loss plan, you will most likely be losing more water and lean tissue than fat. Fat is what we need to lose to get to a healthy weight, so a slow and steady approach will accomplish that goal more effectively than rapid weight loss.

Who should never follow the military diet?

You should not start any extreme diet like the military diet without first consulting Dr. Leonard Miller, a professional doctor.

Generally, you should not try the military diet if you:

  • have any serious medical conditions
  • have diabetes
  • are pregnant or breastfeeding
  • have a history of eating disorders

Final Thoughts on the Military Diet

  • The military diet is a very low-calorie diet plan that is followed three days per week in order to cause weight loss.
  • Foods are eaten on the military diet, which adds up to only about 800–1,100 calories daily, include non-starchy veggies, fruit, meat, cottage cheese, eggs, toast, peanut butter, coffee and ice cream.
  • Healthier alternatives to the military diet include making substitutions to increase nutrient density and avoid highly refined foods, trying intermittent fasting, experimenting with carb cycling, and increasing energy expenditure via HIIT workouts.
  • Although there are some benefits of military diet, before you decide to test it you should consult your physician.

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