It is always beneficial to lose fat and gain muscle. This not only gives you a beautiful body but also allows you to enjoy better health.
The military diet is currently one of the most popular diets in the world. Many people today swear by it. Its goal is clear, lose weight quickly, you can lose about 10 pounds in 1 week. The question you are probably asking yourself at this point: Is it really possible? And, would it be useful in your situation?
In this article, we will explain everything you need to know about the military diet for free. There is no book, special food or supplement that you will need to buy.
What is the Military Diet?
The military diet, also called the 3-day diet, is a slimming diet that can help you lose up to 10 pounds in a week without doing a lot of exercises or taking medication, based on a fixed, low-calorie meal plan.
The diet involves a low-calorie diet plan for 3 days followed by 4 days with fewer restrictions. This weekly cycle is to be repeated until you reach your goal.
This diet was designed by nutritionists in the US military to quickly get soldiers back in shape. Unless proven otherwise, it is not affiliated with any military or government institution.
However, this is not a long-term solution. Nevertheless, it will help you start your weight loss journey under the best terms and will motivate you for lasting changes over time.
The food that you will eat while on this diet will likely be less expensive than the food that you usually eat. It is a combination of different foods in exact proportions.
How does the military diet work?
The military diet is a composition of foods that work together to make you lose weight. It is actually divided into 2 phases over a period of 7 days.
For the first 3 days, you should follow a low-calorie meal plan. You should eat a low-calorie diet for breakfast, lunch, and dinner. There is no snack between meals.
Total calorie intake during this phase is around 1,100-1,400 calories per day, which is much lower than the average daily calorie intake for an adult.
For the other 4 days of the week, you are always encouraged to eat a healthy diet and limit your calorie intake.
In terms of results, you need to lose 10 pounds after a week, repeat the process several times until you reach your weight goal.
Who is the Military Diet for?
This diet is for anyone who wants to lose weight quickly and effectively. The military diet is probably safe for healthy people, but it should not be followed for long periods of time.
However, if you follow this diet for months, the calorie restriction could expose you to nutritional deficiencies. This is especially true if you do not eat vegetables and other quality foods regularly during the unrestricted days.
The Meal Plans
Here is the 3-day meal plan on the military diet, it represents around 1,400 calories for each meal:
- Breakfast: a hot drink cup (coffee or tea), a toast slice (whole wheat bread) with two spoons of peanut butter, half a grapefruit.
- Lunch: a cup of coffee or tea, a toast slice (whole wheat bread), half a can of tuna.
- Dinner: half a banana, a small apple, 85 grams of any meat, a cup of green beans, and you can even eat a cup of vanilla ice cream.
- Breakfast: half a banana, a toast slice (whole wheat bread), a hard-boiled egg, a cup of coffee or tea.
- Lunch: another hard-boiled egg, five crackers, a cup of cottage cheese, a cup of coffee or tea.
- Dinner: half a banana, two hot dogs without bread, half a plate of carrots and half a plate of broccoli, half a cup of vanilla ice cream.
- Breakfast: a small apple, five crackers, a slice of cheddar, a cup of coffee or tea.
- Lunch: toast slice (whole wheat bread), a hard-boiled egg (or baked as you like), a cup of coffee or tea.
- Dinner: half a banana, a can of tuna, a whole cup of vanilla ice cream.
Drink a lot of water. And feel free to drink as much coffee or tea as you want, as long as you don’t add extra calories from sugar or cream.
Remaining 4 days
The rest of the week is also devoted to dieting. Snacks are allowed and there are no food group restrictions. However, you are encouraged to limit the amount of food you eat and keep the total calorie intake below 1,500 calories per day.
Get into the habit of starting the day with a glass of water. Drink two glasses of water before each meal. Drinking water helps you reduce your appetite and feel full longer. Remember to also drink water during the remaining four days.
Find your own diet mate to control yourself and motivate each other! If you do this, there is a good chance that you will succeed in your diet.
The severe calorie restriction is not adapted for everyone. It is always a good idea to consult a doctor before trying any new diet. It will depend on your health and your doctor’s recommendations as to whether the diet is right for you or not.
The military diet works, but not for long
If you want to lose a few pounds quickly, the military diet can help you. But you are likely to gain weight very quickly because it’s not a suitable program for lasting weight loss.
If you want to lose weight over the long term, focus on the many other diets available.