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| Step to Military Diet |
Obesity is becoming a serious problem for some people. Being overweight can lead to some bad consequences both in side of health or psychological. People will try everything possible in order to lose weight quickly and high success rate.one of them is by doing a military diet,
What is the diet of the military? How to do a military diet? whether the military diet safe? how much weight could be lowered by a diet of the military? refer to the complete information regarding the military diet below.
What Is the Military Diet?
First of all we should know about The military diet, it also called the 3-day diet, is a weight loss diet that can help you lose up to 10 pounds in a week. The military diet plan involves a 3-day meal plan followed by 4 days off, and the weekly cycle is repeated again and again until you reach your goal weight.
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.
The military diet goes by several other names as well, including the navy diet, the army diet and even the ice cream diet.
How Does the Military Diet Work?
And know we should know how does Military Diet work?, the 3-day military diet is actually split into 2 phases over a 7-day period.
For the first 3 days, you must follow a set low-calorie meal plan for breakfast, lunch and dinner. There are no snacks between meals. Total calorie intake during this phase is roughly 1,100–1,400 calories per day.
This is much lower than the average adult’s intake, but you can check your own calorie requirements using this calculator. For the remaining 4 days of the week, you are encouraged to eat healthy and continue to keep your calorie intake low.
Proponents of the diet claim that you can repeat the diet several times until you reach your goal weight.
The Meal Plan
This is the 3-day meal plan on the military diet. You should do ti step by step.
On Day 1
This is the meal plan for day 1. It amounts to around 1,400 calories.
Breakfast:
- A slice of toast with 2 tablespoons of peanut butter.
- Half a grapefruit.
- A cup of coffee or tea (optional).
Lunch:
- A slice of toast.
- Half a cup of tuna.
- A cup of coffee or tea (optional).
Dinner:
- A 3-oz (85 grams) serving of meat with a cup of green beans.
- A small apple.
- Half a banana.
- One cup vanilla ice cream.
On Day 2
These are the meals for day 2, amounting to around 1,200 calories.
Breakfast:
- A slice of toast.
- One hard-boiled egg.
- Half a banana.
- A cup of coffee or tea (optional).
Lunch:
- One hard-boiled egg.
- A cup of cottage cheese.
- 5 saltine crackers.
- A cup of coffee or tea (optional).
Dinner:
- Two hot dogs, with no bun.
- Half a cup of carrots and half a cup of broccoli.
- Half a banana.
- Half a cup of vanilla ice cream.
On Day 3
Here is the plan for day 3, which amounts to around 1,100 calories.
Breakfast:
- A 1-ounce slice of cheddar cheese.
- 5 saltine crackers.
- A small apple.
- A cup of coffee or tea (optional).
Lunch:
- A slice of toast.
- One egg, cooked however you like.
- A cup of coffee or tea (optional).
Dinner:
- A cup of tuna.
- Half a banana.
- 1 cup of vanilla ice cream.
- Feel free to drink as much coffee or tea as you want, as long as you don’t add any calories from sugar or cream. Drink plenty of water too.
The Remaining 4 Days
The remainder of the week also involves dieting.
Snacks are permitted and there are no food group restrictions. However, you are encouraged to limit portion sizes and keep total calorie intake under 1,500 per day. You can find a list of websites and apps to track your calorie intake such as MyFitnessPal, Lose It, etc. There are no other rules for the remaining 4 days of the diet.
Is the Military Diet Based on Evidence?
There have been no studies on the military diet. However, the average person is very likely to lose a few pounds due to the week-long calorie restriction. If fewer calories enter your fat tissue than leave it, you lose fat. Period.
However, proponents of the diet claim that it has a certain weight loss advantage due to the “food combinations” in the meal plan. These combinations are said to increase your metabolism and burn fat, but there is no truth behind these claims.
Is the Military Diet Safe and Sustainable?
The military diet is likely safe for the average person because it’s too short to do lasting harm. However, 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.
Additionally, eating hot dogs, crackers and ice cream every week has the potential to cause metabolic issues. Junk food should not be a regular part of your diet.
In terms of sustainability, this diet is fairly easy to do. It doesn’t rely on long-term habit changes and only requires willpower for a short amount of time.
That being said, it probably won’t help you keep the weight off for very long because it doesn’t help you change your habits.
Noted : It Can Work, But Not For Long
If you want to lose a few pounds quickly, then the military diet can help. But you are likely to regain the weight back very fast too. This is simply not a good diet for lasting weight loss. If you’re serious about losing weight and keeping it off, then there are many weight loss methods that are much better than the military diet.
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