Military Diet Plan: What You Need To Know

The military diet is a short-term, highly restrictive eating plan that claims to help people lose up to 10 pounds in a week. Despite its name, the diet is not associated with the military. It involves eating a low-calorie, low-fat, and low-carb meal plan for three days, followed by four days off. The diet is repeated for up to a month or until the desired weight loss goal is achieved. While it may lead to short-term weight loss, the military diet is potentially unsafe and unsustainable in the long term.

What foods can you eat on the military diet?

The military diet is a highly restrictive, low-calorie diet that claims to help people lose weight quickly. Despite its name, it is not associated with the military and does not involve any form of exercise or boot camp.

The diet consists of two phases over 7 days. During the first phase, which lasts for 3 days, calorie intake is restricted to 1,400, 1,200, and 1,100 on each consecutive day. The second phase involves taking 4 days off the diet, during which individuals are advised to follow a 1,500-calorie diet.

• Bread (whole-wheat), in small amounts
• Cheeses (cottage and cheddar), in small amounts
• Caffeinated coffee or tea
• A small piece of meat
• Green beans (fresh, frozen, or canned)
• A small head of broccoli
• Saltine crackers
• Eggs
• Canned tuna
• Hot dogs
• Bananas
• Apples
• Vanilla ice cream

It is important to note that the diet is very specific about the foods that can be eaten and the portions that should be consumed. There are no snacks allowed, and individuals are advised to stick to the meal plan without any deviations.

During the 4 days off the diet, individuals can eat a wider variety of foods, including vegetables, fruits, whole grains, legumes, and different meal choices. It is recommended to stick to a 1,500-calorie diet during these days as well.

What foods are off the menu?

The military diet is a highly restrictive, low-calorie diet that is not associated with the military. It is designed to help people lose a lot of weight in a short amount of time.

The diet involves eating specific foods for three days, followed by four days off. During the first three days, calorie intake is restricted to 1,400, 1,200, and 1,100 calories, respectively. The diet is high in protein and low in fat, carbohydrates, and calories.

While the military diet doesn't explicitly mention foods to avoid, there are some foods that are not included in the recommended meal plan. Here is a list of foods that are off the menu:

• Soda: The diet recommends drinking water, black coffee, or tea, but specifically excludes soda.
• Milk: Dairy is not completely off the menu, as cheese and cottage cheese are included in the meal plan. However, milk is not recommended.
• Juice: Like milk and soda, juice is not recommended.
• Alcohol: Alcoholic beverages are not included in the military diet.
• Sugar: Sugar is not allowed on the military diet, except in the form of ice cream.
• Artificial sweeteners: These are generally not recommended, except for Stevia.
• Yogurt: Yogurt is not included in the meal plan, except for Greek yogurt, which can be consumed in small amounts.
• High-calorie foods: The military diet emphasizes low-calorie foods and restricts high-calorie options.
• Superfoods: Despite including some healthy foods, the military diet does not include superfoods like salmon, almonds, or quinoa.
• Oranges: The diet specifically states that grapefruit should not be substituted with oranges, as it will have the opposite effect on the body's pH levels.

It is important to note that the military diet is not a sustainable or healthy long-term weight loss solution. It can lead to nutrient deficiencies, unhealthy relationships with food, and disordered eating. Before starting any restrictive diet, it is essential to consult with a healthcare professional.

What are the benefits of the military diet?

The military diet is a short-term, restrictive, intermittent fasting eating plan that may promote short-term weight loss. The diet involves a 3-day, calorie-restricted meal plan followed by 4 days off. Here are some benefits of the military diet:

Weight Loss

The military diet is a low-calorie diet, with the first 3 days ranging from 1,100 to 1,400 calories per day, and the remaining 4 days encouraging a 1,500-calorie diet. This kind of calorie restriction can lead to weight loss, especially if repeated over multiple weeks.

Structured Plan

The diet provides a structured plan with specific foods and portion sizes for each meal, taking the guesswork out of dieting. This structure may be beneficial for those who prefer a clear and strict plan to follow.

Flexibility

The military diet allows for some flexibility with substitutions. For example, it provides options for vegetarians, vegans, and those with gluten intolerance or lactose intolerance. This adaptability may be helpful for those with dietary restrictions or preferences.

Increased Energy

The diet focuses on protein, which can increase feelings of fullness and provide energy for day-to-day activities. The high protein content may be beneficial for those seeking to increase their energy levels while dieting.

Easy to Follow

The military diet is simple to follow due to its limited food options, simple measurements, and cooking methods. This simplicity may be advantageous for those who want a straightforward plan without the complexity of other diets.

Short-Term Results

The military diet may be beneficial for those seeking short-term weight loss, as it can lead to rapid weight loss, especially in the initial weeks. However, it is important to note that this weight loss may be primarily water weight and may not be sustainable in the long term.

What are the side effects of the military diet?

The military diet is a short-term, highly restrictive diet that is not backed by scientific research. It involves a 3-day, calorie-restricted meal plan, followed by 4 days off, with a promise of losing 10 pounds in a week. While it may lead to short-term weight loss, there are several side effects and health risks associated with this diet.

Side Effects of the Military Diet:

• Limited nutrient intake: The diet lacks variety, making it difficult to consume adequate fiber, vitamins, and minerals, which are essential for overall health, energy production, detoxification, and efficient metabolism.
• High in processed foods: The diet includes saltine crackers, peanut butter, bread, hot dogs, and cheese, resulting in a high intake of processed foods that contain excess salt, saturated fat, and sodium. This can increase the risk of cardiovascular diseases and other health issues.
• Risk of nutritional deficiencies: The limited food choices and strict calorie restrictions can lead to nutrient deficiencies over time.
• Unsustainable and unhealthy: The military diet is challenging to maintain and may lead to an unhealthy relationship with food. It can also cause rapid weight gain once the diet is stopped, as the body enters a "scarcity" mode and starts to hang on to energy, leading to weight gain.
• Discourages exercise: The very low-calorie diet may make it challenging to exercise, especially high-intensity activities. The diet even advises cutting back on activity if dizziness or weakness is experienced.
• Encourages unhealthy habits: The strict rules and extreme calorie restrictions may lead to disordered eating, binge eating, or creating an unhealthy relationship with food.
• Weight cycling: The diet's restrictive nature can lead to a cycle of weight loss and gain, known as weight cycling or yo-yo dieting, which is not beneficial for physical or mental health.
• Not suitable for everyone: The diet may not be suitable for those with kidney disease or gout due to its high-protein content, which can affect urine acidity.
• Lack of personalisation: The diet does not account for individual differences, health conditions, or specific nutritional needs.
• Potential health risks: Extreme calorie restriction can lead to malnutrition, fatigue, loss of strength, and a slower basal metabolic rate. It may also worsen existing health conditions or interact negatively with certain medications.

It is always advisable to consult a healthcare professional or a registered dietitian before starting any restrictive diet, as they can provide guidance and help monitor for potential side effects and health risks.

How do you prepare for the three-day military diet?

The military diet is a short-term, highly restrictive diet that claims to help you lose up to 10 pounds in a week. It involves a 3-day, calorie-restricted meal plan followed by 4 days off. Here are some tips on how to prepare for the three-day military diet:

Understand the Diet Plan

Know what you're signing up for. The military diet is a strict and intense diet that may be challenging to stick to. It involves drastically reducing your caloric intake for three days, followed by four days of less restrictive eating. During the first three days, your daily calorie intake will be limited to 1,400, 1,200, and 1,100 calories, respectively. This is considered a very low-calorie diet, and it's important to note that such severe calorie restrictions may pose health problems.

Plan Your Meals

Familiarize yourself with the allowed foods and create a meal plan for the three days. The military diet provides a set meal plan for breakfast, lunch, and dinner, without any snacks in between. Here's a sample menu for the first day:

• Breakfast: Half a grapefruit, one slice of toast, 2 tablespoons of peanut butter
• Lunch: Half a cup of tuna, one slice of toast
• Dinner: 3 ounces of any type of meat, 1 cup of green beans, half a banana, one small apple, 1 cup of vanilla ice cream

Create a Shopping List

Based on your meal plan, create a detailed shopping list to ensure you have all the necessary foods for the three days. Here are the categories of foods you'll need:

• Fruits: Grapefruit, apples, bananas
• Vegetables: Green beans, broccoli, carrots
• Proteins: Tuna (canned in water), hot dogs, any type of meat (preferably lean), cottage cheese, cheddar cheese, eggs
• Carbohydrates: Whole wheat bread or toast, saltine crackers
• Fats: Peanut butter, vanilla ice cream

Prepare for the Four Days Off

Remember, the military diet is not just about the three restrictive days. For the remaining four days of the week, you are encouraged to consume healthy foods with slightly higher calorie counts, up to 1,500 calories per day. Plan your meals for these days as well, prioritizing lean proteins, whole grains, and vegetables to maintain a balanced diet.

Consult a Healthcare Professional

Before starting any restrictive diet, it is always recommended to consult a healthcare professional or a dietician. They can advise you on whether the military diet meets your nutritional needs and is suitable for your health conditions.

Be Mentally Prepared

The military diet can be challenging due to the low-calorie intake and limited food choices. Be mentally prepared for the possibility of hunger and low energy during the three days. It's important to stick to the plan and not under-eat or overeat, as this may impact the promised weight loss.

In conclusion, the military diet is an intense and restrictive diet that may help with short-term weight loss. To prepare, familiarize yourself with the diet plan, create meal plans and shopping lists, and consult a healthcare professional. Remember that such restrictive diets may not be sustainable or healthy in the long term, and it's important to make gradual, permanent lifestyle changes for successful weight loss and weight maintenance.

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