Obesity is a growing problem not only in the U.S but around the globe. While there can be many factors causing weight gain, nutrition experts believe our eating habits to tube the #1 culprit. After all, we are what we eat. This is why it is important to be careful about our diet, The military diet.
There are many diets that can help reduce weight but choosing one out of so many can be a daunting task.
When it comes to weight loss, there is one diet that has gained immense popularity over the years, the military diet. This diet is popular for its effectiveness as it helps you shed about 10 pounds in just about a week days.
What Is The Military Diet?
The military diet is a diet that emphasizes on taking less calories. The diet is mainly a 7 day diet where you consume only 1000-1300 calories for 3 days and you eat foods of your choice that make a total of 1500 calories or less for the remaining 4 days.
This pattern sure is strict but the results are fruitful. You get to reduce 10 pounds of weight within a week, which no other diet can help you achieve.
The diet is consumed like all other diets as it contains three meals a day (breakfast, lunch and dinner). There is no room for any extra snacks between the meals.
Contrary to the popular belief, the diet is not designed for soldiers, it got its name because of how strict the diet is.
While the diet only lasts for a week, you can continue to stick to it until you get your desired results or lose the amount of weight that you wish to lose.
What Foods Are Allowed To Eat In A Military Diet?
The military diet is a calculated diet, hence the wondrous effects. The foods that are included in this diet are all low calorie foods. These include:
- Peanut butter
- cottage cheese
- Hard cheddar cheese
- Ice cream (vanilla)
- Canned tuna fish
- Green beans, broccoli, carrots.
- All kinds of meats including processed meats
- Black coffee (no added sugar or cream, only stevia is allowed)
- Apples and bananas
- Whole wheat toast
- Saltine crackers
In this diet, it is more about the amount of calories you eat and less about how you get the calories.
What Foods Are Not Allowed To Eat In A Military Diet?
- Sweeteners include: sugar, honey, artificial sweeteners etc but stevia is allowed.
- All kinds of fruits are excluded except for apples, bananas and grapefruit.
- All kinds of sweeteners are restricted because they are calorie-rich.
- Beverages rich in calories are also excluded from the diet.
- Whole grains are not allowed.
- All foods that contain high concentration of proteins are restricted, such as fish.
- Oil and butter are not allowed since they are loaded with added fats.
How To Follow The Military Diet?
This diet doesn’t only pose restriction on certain foods but also divides the foods to be eaten on specific days which is evenly regulated within a week. Here’s the chart that you need to follow when you’re on a military diet:
The 3 Day Military Diet Chart
Day 1: You are to consume about 1400 to 1500 calories on day 1. This chart will help you out in achieving this goal.
1st Day - What To Eat In Breakfast?
- Start with something that is low in calories such as grapefruit. It contains 53 calories only.
- 2 tbsp. of peanut butter
- A cup of coffee or tea
- A slice of toast.
Day 1 – What To Eat In Lunch?
- ½ cup of lean proteins or tuna.
- A cup of coffee or tea.
- A slice of toast.
Day 1 – What To Eat In Dinner?
- 4 ounces of any meat or protein substitute in its place.
- 1 full cup of green beans.
- Cut a banana in half and eat one half only.
- 1 apple.
- 1 cup of coconut milk ice cream or vanilla ice cream.
Day 2: The foods you’ll be eating on the second day will account for 1200 calories only.
Day 2 – What To Eat In Breakfast?
- A slice of toast
- Half a banana
- An egg.
Day 2 – What To Eat In Lunch?
- One hard boiled egg.
- Five saltine crackers.
- Cottage cheese 1 cup .
Day 2 – What To Eat In Dinner?
- 4 ounces of any kind of meat or protein substitute such as tofu.
- Half banana.
- Half cup of vanilla ice cream.
- A cup of broccoli and half cup of carrots.
Day 3: Finally, on day 3 you cut down some more of the calories from your food and move down to 1000 to 1100 calories only.
Day 3 – What To Eat In Breakfast?
- Five saltine crackers should be eaten in the morning.
- Cheddar cheese (only 1 slice).
- 1 apple.
Day 3 – What To Eat In Lunch?
- 1 Boiled egg.
- A slice of toast.
Day 3 – What To Eat In Dinner?
- One cup of tuna.
- Half banana.
- 1 cup of vanilla ice cream.
Day 4,5,6 And 7: Congratulations on making it to day 4 as you have earned a reward. Now you can eat foods of your liking for these four days with only one thing in mind. The total calorie intake should not exceed over 1500 calories per day.
What Are The Benefits Of A Military Diet?
Weight loss isn’t the only benefit you get from this diet, there are other benefits too. These include:
It Is Easy To Follow: This diet may look daunting, but it is quite easy to follow. This is because you only need to keep up with a restricted diet for 3 days only. After that, you can eat any diet which falls under 1500 calories in total.
No Need To Spend A Lot: The diet doesn’t require you to buy expensive foods. The diet consists of easily found foods as it does not pressurize you to try specific foods. Hence, the cost of following this diet is minimal.
Rapid Weight Loss: By following this diet correctly one can reduce as much as 10 pounds in just a week. Meaning, you’ll be reducing about 40 pounds in a month.
How Three-Day Military Diet Help You in Reducing Weight?
Military diet helps you out in losing extra weight with just a three-day diet plan that you have to follow strictly. You must be thinking surprisingly that how someone can reduce weight because all the military diet works in a flow.
The military diet works in a way to provide you with desired results in a week. You will gain weight for sure when you are consuming more calories than you burn in a day. On the other hand, if you do the opposite, and burn more than you consume, so you will definitely lose weight.
Practically, the military diet promises that you will burn your extra calories more than you consume. When an overweight person who is consuming 2,500-3,000+ calories in a day and abruptly when routine changes to only 1,000 calories in a day and it stay continuously for a few days, then the body will be facing calorie deficit. While the person seeks the energy that needed for push-ups, drills, and cleaning the mess hall.
The number of the scale decreases when this routine happens for a few days. So, would you like to reduce your extra weight with the military diet?
Well, it depends on what amount of calories you are consuming currently and what type of deficit you will suffer.
How Does the Military Diet Work?
If anyone is finding the alternative words for military diet, then ‘short term calorie reduction’ suits best to it. Well, this diet plan strictly follows the rules for cutting out the calories to stimulate weight loss. When you are on a military diet, you can lose up to ten pounds in just a week, and it is guaranteed. Without any doubt, it would be striking as well as should be setting off your doubtful senses.
So, your curiosity is understandable.
Now you must be thinking how can a three day or a week diet can reduce up to ten pounds.
How Does the Military Diet Work?
What about one meal, which includes a single piece of bread with a half cup of tuna and some black coffee. Just finish.
If you are urging for more food, then you will be directed to climbing a rope or going out for a walk instead. The military diet is divided into two phases, one is for three days and the second is for four days.
3-Day Plan for the Military Diet
Breakfast, lunch, and dinner are designed for you in a three-day plan. You will get this meal according to the preplanned chart only. Just forget about snacks between breakfast, lunch or dinner. Each crumb you consume in three days is noticed, and it is of course embellishing. This plan will only give you up to 1,000 calories in a day.
When your three-day plan of military diet goes well, on the fourth day, you will get a little bit more food. It does not mean that you will go back to your previous routine, more food means you will get 500 more calories in a day. With proper guidance and plans, it’s up to you what you eat for the four days of the military diet.
Well, three days with a strict diet and four days with a little bit addition of calories in your diet is the whole game. You have to repeat the three days and four days rotation unless and until you get your desired results. It is called the military diet briefly.
Military Diet Substitutions
You must strictly follow the three-day military diet. Although any military officer did not introduce the food, but it has to be followed strictly just like a soldier follows the orders. Some of the rare people have dietary limitations. In the military diet peanut butter is added, but definitely, there are people who have allergies from eating it. The recommendations for this situation are you have to follow the diet plan as possible as you can.
Some of the foods are replaced in order to make it only vegetarian, lactose-free, or gluten-free food. For three-day military diet substitutes, a list is made for you, such as;
Military Diet Substitutions for Grapefruit
Some sites recommend an orange as a military diet substitutes for the grapefruit. Although an orange has much more fiber as compared to grapefruit and it has more sugar. A half-cup serving of blackberries and raspberries has almost four times fiber as half of the grapefruit has.
Military Diet Substitutes for Peanut Butter
Some of the most common allergies in the world also include nut allergies. Some of the people just don’t like the taste of peanut butter. In that case, you can use almond butter as a military diet substitutes. Other than almond butter, you can use pumpkin butter, chickpea hummus, sunflower seed butter, unflavored bean dip, as well as soy butter, are great military diet substitutes.
Military Diet Substitutes for Bread or Toast
For bread, you can eat ¼ cup of sunflower seeds and a protein bar of similar carbs as a military diet substitutes of toast or bread. You can also use ¼ cup of greek yogurt along with ½ teaspoon of flex seeds for fiber.
Military Diet Substitutes for Coffee
For your coffee substitute you can use green tea, which is mainly a healthy drink for you. Caffeine is the central part that can leave negative impacts on your health. So green tea is the best military diet substitutes for your coffee.
Military Diet Substitutes for Bean
You can use lettuce, tomatoes, or spinach as a replacement of beans. Other than that you can also have plenty of cooked kale or Swiss chard.
Military Diet Substitutes for Meat
Well, tofu is an excellent substitute for meat. If you are a vegetarian, then tofu can fill up the portion of protein intake for your three days military diet. Lentils also work amazing for you in this instance.
Military Diet Substitutes for Cheddar Cheese
You can use eggs, ham or cottage cheese to replace the cheddar cheese. You can have soy cheese or soymilk in case you are a vegetarian. If you want to stay away from dairy products, then you can use cabbage and tofu.
How Soon Can You See The Results?
You don’t need to wait a lot to see if this diet is working or not because you begin to experience changes in your body in just 3 days.
If you are confused about which diet to follow to reduce weight, then the military diet is your best bet.