Madeleine Hull
The 3-day military diet is a short-term, calorie-restricted meal plan that claims to promote weight loss. It involves a 3-day diet phase followed by 4 days of healthy eating, and this cycle can be repeated for up to a month or until the desired weight loss goal is achieved. The diet permits drinking water, herbal teas, and caffeinated tea or coffee twice a day with no sugar or creamers. Propel water, a zero-calorie and sugar-free drink, is often marketed as a healthy alternative to soda. However, it contains artificial sweeteners and chemicals like sucralose and Ace K, which may increase sugar cravings and negatively affect gut bacteria. While Propel is a better choice than sugar-rich sports drinks, the long-term use of artificial sweeteners is linked to potential health risks. Therefore, while Propel may be allowed on the military diet due to its zero-calorie content, it is not recommended as a healthy alternative, and natural options like water and herbal tea are generally preferred.
| Characteristics | Values |
|---|---|
| Calories | Zero calories |
| Sugar | No added sugar |
| Sweeteners | Contains artificial sweeteners |
| Vitamins | Contains vitamins C, B3, B5, B6, and E |
| Preservatives | Contains potassium sorbate and sodium hexametaphosphate |
| Safe to consume | Generally regarded as safe by the FDA |
| Health concerns | Artificial sweeteners may cause an increased risk of obesity, type 2 diabetes, cardiovascular disease, and mortality |
| Comparison with Gatorade | Better option than Gatorade due to zero calories and no added sugar |
| Comparison with other drinks | A better alternative to sugary energy drinks |
| Recommended consumption | One bottle or one serving per day |
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What You'll Learn
Propel's artificial sweeteners and health risks
Propel water is a sugar-free, flavoured water beverage that is marketed as a healthy sports drink. It is calorie-free and often used by people who want to stay hydrated during exercise while avoiding the sugar and calories found in other drinks. It is also gluten-free, caffeine-free, and dairy-free.
Propel contains the artificial sweeteners sucralose and acesulfame potassium (also known as acesulfame K), which are considered safe by the FDA. However, the long-term use of artificial sweeteners has been linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and mortality. Sucralose has been clinically shown to worsen insulin function, and acesulfame K has been associated with an increased risk of cancer.
Propel also contains citric acid, which can cause whole-body inflammation in some individuals. Additionally, it contains the preservatives sodium hexametaphosphate and potassium sorbate. While these preservatives have been deemed safe by the FDA, there is limited research on sodium hexametaphosphate, and excessive consumption could lead to nausea, vomiting, diarrhoea, and heart and nervous system issues.
While Propel is a healthier option than sugary sports drinks, it is not considered a healthy drink overall due to its artificial sweeteners, flavour additives, and preservatives. Experts recommend that it is generally safe to consume in moderation, but individuals should be mindful of the potential side effects and risks associated with artificial sweeteners.
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The Military Diet's calorie restrictions
The Military Diet is a calorie-restricted diet based on the idea that consuming chemically compatible foods will enhance weight loss, boost metabolism, and control sugar crashes and energy instability. It involves three days of restricted eating, followed by four days of a regular, albeit healthy, diet. This cycle can be repeated for up to a month or until the desired weight loss is achieved.
During the first three days, the total calorie intake is approximately 1,100 to 1,400 calories per day. This is achieved through a set meal plan for breakfast, lunch, and dinner, without any snacks in between. The recommended amounts of 16 foods decrease day by day. The diet is high in protein and low in fat, carbohydrates, and calories. It includes specific food combinations and excludes snacks to try to boost metabolism and burn fat.
On the four days off, the diet encourages a 1,500-calorie diet, which is still a calorie restriction and may not fit everyone's energy needs, especially those with an active lifestyle. While there are no specific rules for these days, a provided menu suggests limiting portion sizes and includes a variety of vegetables, fruits, whole grains, and legumes.
While the Military Diet is primarily based on counting calories, it is not the main method. However, consuming fewer calories is advantageous, and overeating should be avoided. The diet also emphasizes the chemical balance of foods and their impact on overall health. Severe calorie restrictions may lead to health problems and can result in rapid weight gain after stopping the diet unless a maintenance plan is in place.
As for drinks, the Military Diet recommends consuming around 2 liters of water per day, which is important for staying hydrated, especially when paired with vigorous exercise. Tea and coffee are also allowed, but without milk and sugar. Water-based drinks that are compatible with the diet plan are also acceptable, so you don't have to stick to plain water.
Propel Water, a zero-calorie and sugar-free drink, may be suitable for the Military Diet as it won't add to your calorie intake. However, it contains artificial sweeteners, which can increase sugar cravings and make fasting or dieting more challenging. Long-term use of artificial sweeteners has also been linked to increased health risks. As such, while Propel may be a better option than sugary sports drinks, it might not be the best choice for long-term weight loss or overall health.
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The Military Diet's chemical compatibility
The Military Diet is a 3-day weight loss regime that claims to help one lose weight fast. It is based on counting calories and the chemical compatibility of foods and their impact on overall health. The diet comprises two phases. For the first three days, adherents follow a strict daily menu plan of roughly 1,000 calories. Some of the required food combinations are odd, such as ribeye steak with raw banana, and hot dogs with vanilla ice cream. The pairings are supposedly "chemically compatible", meaning they contain nutrients and/or compounds that benefit metabolism and blood sugar levels when eaten simultaneously. However, the notion of "chemical compatibility" isn’t backed by real evidence.
The Military Diet recommends that adherents consume around 2 litres of water a day, alongside the strict 3-day meal plan. Water-based drinks like tea and coffee are also allowed, but without milk and sugar. A high-caffeine, sugar-free energy drink can be used as a substitute for hot coffee or tea.
Propel is a zero-calorie drink with no added sugar. It is a better option than sugar-laden sports drinks like Gatorade. The vitamins in Propel are synthetic, including ascorbic acid (vitamin C), niacinamide (vitamin B3), calcium pantothenate (vitamin B5), pyridoxine hydrochloride (vitamin B6), and vitamin E acetate (vitamin E). Propel also contains common preservatives, including potassium sorbate and sodium hexametaphosphate. Potassium sorbate is a man-made chemical preservative that has been used for almost 200 years to protect food, drinks, and personal care products from spoiling. It is generally regarded as safe by the Food and Drug Administration (FDA) and the Center for Science in the Public Interest. However, sodium hexametaphosphate is lacking in research, and one report cautions against potential side effects, including nausea, vomiting, diarrhoea, and heart and nervous system issues.
Propel is a good option for those on the keto diet as it does not have any calories, sugar, or carbs. However, it contains artificial sweeteners, which can increase sugar cravings and make fasting more challenging. The long-term use of artificial sweeteners is linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and mortality. Therefore, Propel may not be the best option for weight loss or health in the long run. While Propel is allowed during intermittent fasting, it is important to prioritise water, black coffee, unsweetened tea, and certain flavoured waters.
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Propel's vitamins, minerals, and electrolytes
The 3-day Military Diet is an intense weight loss regime that claims to help you lose weight fast. It is primarily based on counting calories and the chemical balance of the foods you consume and how they impact your overall health. The diet is based on the idea that you should consume foods that are chemically compatible, which will enhance weight loss, boost metabolism, and control sugar crashes and energy instability.
Propel water consists of zero added sugar and calories, making it a better alternative to sugar-rich energy drinks like Gatorade for people on low-sugar diets. It is filled with some electrolytes and vitamins, including ascorbic acid (vitamin C), niacinamide (vitamin B3), calcium pantothenate (vitamin B5), pyridoxine hydrochloride (vitamin B6), and vitamin E acetate (vitamin E). These vitamins and electrolytes can help maintain fluid balance in the body, making Propel a refreshing and energetic drink to have after an intense workout.
However, it is important to note that Propel water contains artificial sweeteners, which can impact the health of people with no or low-sugar diets. It contains sucralose, an artificial sweetener that can cause a spike in blood sugar and insulin levels. It also has 600 times more sugar content than table sugar, which can adversely affect gut bacteria. Additionally, the preservatives in Propel water can lead to allergic reactions in some individuals.
Overall, while Propel water can be a good option for hydration and refilling electrolytes, especially after an intense workout, it is important to consider the potential side effects of artificial sweeteners and preservatives.
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Recommended drinks for the Military Diet
The Military Diet is a short-term, calorie-restricted meal plan that claims to promote weight loss. It involves a 3-day, low-calorie diet followed by 4 days of healthy eating. The diet focuses on chemically compatible foods to enhance weight loss, boost metabolism, and control energy levels. While there are no specific rules for drinks during the 4 days of healthy eating, it is important to maintain a healthy and balanced diet.
During the 3-day diet phase, the Military Diet recommends drinking around 2 litres of water per day, alongside the meal plan. Water is essential for staying hydrated, especially when combining the diet with exercise. It is important to note that men generally require 3.7 litres of water per day, while women need 2.7 litres.
In addition to water, black tea and coffee are permitted during the 3-day diet. These beverages can be consumed twice daily without any added sugar or creamers. Tea, especially black tea, is a good source of caffeine and can provide a boost of energy.
Some people may prefer to consume flavoured water or drinks with artificial sweeteners during the diet. However, it is important to note that these drinks may not be the healthiest option. Drinks like Propel Water, which contain artificial sweeteners, can increase sugar cravings and negatively impact health when consumed in excess.
While on the Military Diet, it is crucial to prioritise hydration and choose beverages that align with your weight loss and health goals. It is always recommended to consult with a healthcare professional or dietitian before starting any new diet to ensure it is safe and suitable for your individual needs.
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Frequently asked questions
Propel is a zero-calorie drink with no added sugar. It is better than sugar-rich energy drinks like Gatorade. However, it contains artificial sweeteners, which can increase sugar cravings and make fasting more challenging. It also contains preservatives that may lead to allergic reactions. Therefore, it is not recommended to drink Propel during the military diet.
The military diet is a short-term, restrictive, intermittent fasting eating plan that may promote short-term weight loss. It involves a 3-day, calorie-restricted meal plan followed by 4 days off. It is not associated with the military.
During the military diet, it is recommended to drink around 2 liters of water a day. Tea and coffee are also allowed, but without any milk or sugar. Herbal teas are also permitted.
Propel contains artificial sweeteners, which can impact the health of people with no or low-sugar diets. It also contains preservatives that may lead to allergic reactions. Additionally, it has a high sugar content compared to table sugar, which can adversely affect gut bacteria.
