Understanding how The Military Diet Works?

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The military diet

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.

the military diet

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
  • Eggs
  • Ice cream (vanilla)
  • Grapefruit
  • 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 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.

The Verdict

If you are confused about which diet to follow to reduce weight, then the military diet is your best bet.