Madeleine Hull
The military diet is a very low-calorie, three-day weight loss diet that involves eating specified foods for three days, followed by a more flexible plan for four days. It is called the military diet because of the discipline it takes to follow. The diet includes foods such as toast, canned tuna, eggs, apples, bananas, cheese, cottage cheese, saltine crackers, hot dogs, vanilla ice cream, peanut butter, tea, coffee, and grapefruit. As the diet is very restrictive, substitutions are allowed for those with allergies or aversions to certain foods. For example, cottage cheese can be substituted for soy, hemp, or almond milk, hummus, Greek yogurt, ricotta cheese, cheddar cheese, an egg, or ham.
| Characteristics | Values |
|---|---|
| Type of diet | Very low calorie diet (VLCD) |
| Calories | Less than 1,400 calories most days |
| Schedule | 3 days on, 4 days off |
| Weight loss | Claims to help lose 10 pounds per week |
| Food substitutions | Allowed |
| Cottage cheese as a substitute for | Canned tuna, cheddar cheese, soy milk, almond milk, hummus, Greek yogurt, ricotta cheese, eggs, ham, etc. |
| Cottage cheese calories | 3/4 cup (165 grams) has 139 calories |
| Cottage cheese protein | 3/4 cup (165 grams) has 18 grams of protein |
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What You'll Learn
Cottage cheese as a substitute for canned tuna
The military diet is a calorie-restricted diet that claims to help people lose 10 pounds in a week. It involves eating certain foods for three days and then eating normally for four days. The diet is very low in calories and would not support a person's energy needs if followed for more than three days.
Canned tuna is one of the primary foods in the military diet. However, several substitutions are available for those who are allergic or do not like the taste of tuna. These include grilled sushi-grade tuna, lean meats such as chicken, cottage cheese, tofu, almonds, avocado, chickpeas, or hummus.
Cottage cheese is a recommended substitute for canned tuna in the military diet. It is a good source of protein and has a similar number of calories to canned tuna. For example, 3/4 cup of low-fat cottage cheese (165 grams) has 139 calories and 18 grams of protein, while 1 cup of canned tuna (113 grams) has 180 calories and 40 grams of protein.
When substituting cottage cheese for canned tuna, it is important to consider the difference in protein content. Cottage cheese has less protein than canned tuna, so it may not be an ideal substitute for those who are looking to maximize their protein intake. However, cottage cheese can add more protein and a creamy texture to a tuna salad. It can be used as a substitute for mayonnaise or yogurt in a tuna salad, providing a similar salty taste without the need for additional salt.
In addition to the military diet, cottage cheese can be used as a substitute for canned tuna in a tuna salad or sandwich. It adds a great flavor and texture to the dish, making it a tasty and satisfying meal.
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Calorie count when substituting foods
The military diet is a low-calorie, high-protein diet that involves eating restricted calories for 3 days and then returning to regular eating for the next 4 days. The diet is claimed to help people lose 10 pounds per week. The diet's 3-day plan includes foods such as toast, canned tuna, eggs, apples, bananas, cheese, cottage cheese, saltine crackers, hot dogs, vanilla ice cream, peanut butter, tea, and coffee.
The military diet allows for food substitutions, which are especially useful for those with allergies or dietary restrictions. However, it is important to note that the substitutions should have a similar calorie count as the original food item. For example, if substituting 4 ounces of cottage cheese (approximately 100 calories) with cheddar cheese, you would need to consume 1 ounce of cheddar cheese to get the same 100 calories. Similarly, substituting almonds for tuna should be done carefully as almonds have a higher calorie density than tuna.
- 1 cup of coffee or tea with caffeine can be replaced with green tea or sugar-free hot chocolate, which contains small amounts of caffeine.
- 1/2 cup of canned tuna can be substituted with grilled sushi-grade tuna, or lean meat with similar calories.
- 1 slice of toast can be replaced with 1/2 cup of whole-grain cereal or 1/2 a high-protein bar.
- 1 slice of cheddar cheese can be substituted with 1 egg, 1 ounce of cottage cheese, or 1 slice of ham.
- 1 cup of cottage cheese can be replaced with 1 cup of plain Greek yogurt, ricotta cheese, or 1 ounce of cheddar cheese.
- 5 saltine crackers can be substituted with rice cakes, quinoa, or couscous, ensuring a similar calorie intake.
It is important to consult a doctor or dietitian before starting a new diet, especially one that involves restricting calories, to ensure it is safe and suitable for your individual needs.
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Other non-dairy substitutes
The military diet is a calorie-restricted diet that claims to help people lose 10 pounds in a week. It involves eating certain foods for three days and then eating normally for four days. The diet includes cottage cheese, which can be substituted with plain Greek yoghurt, ricotta cheese, cheddar cheese, eggs, or ham.
Tofu is a non-dairy substitute with similar nutrients to cottage cheese. For vegans and vegetarians, unsweetened soy/hemp/almond milk and 2 tablespoons of hummus can be used. Tofu is also a good source of calcium for vegans.
It is important to note that when substituting foods on the military diet, it is the calorie count that matters, not the serving size. For example, 4 ounces of cottage cheese has 100 calories. To substitute this, you would need 1 ounce of cheddar cheese, which also has 100 calories.
Almonds are another non-dairy substitute for cottage cheese. However, they are not ideal as they are not very rich in protein.
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Vegetarian and vegan substitutions
The military diet is a calorie-restricted diet that claims to help people lose 10 pounds in a week. It is a "3-days on, 4-days off" program. The diet includes foods such as toast, canned tuna, eggs, apples, bananas, cheese, cottage cheese, saltine crackers, hot dogs, vanilla ice cream, peanut butter, tea, and coffee.
As the diet is very low in calories, it is important to consult a doctor or a dietitian before starting it. The Military Diet website suggests several substitutions that may help people stay within the caloric range for the program. When making substitutions, it is important to focus on matching the calories of the original food, rather than the size of the serving.
- Unsweetened soy milk, hemp milk, or almond milk, paired with hummus. This substitution is recommended by the military diet. However, please note that these plant-based milk options are very low in calories, so you may need to double or triple the amount to reach the desired calories.
- Tofu is a non-dairy substitute with a similar calorie and protein content to cottage cheese.
- For half a cup of cottage cheese, you can substitute it with plain Greek yogurt, ricotta cheese, or cheddar cheese.
- For vegans, half a cup of shredded cabbage or a block of tofu can provide calcium.
- For vegetarians, beans, lentils, or portobello mushrooms can be used as a substitute for meat.
Please note that vegan substitutes may not provide enough protein if you are substituting calorie for calorie. It is always recommended to consult a healthcare professional or a dietitian before starting any new diet or making significant dietary changes.
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The 3-day military diet
The military diet provides a set meal plan for breakfast, lunch, and dinner for the first 3 days, without any snacks in between. It is high in protein and low in fat, carbohydrates, and calories. It includes specific food combinations that are claimed to boost metabolism and burn fat, although there is no research to support these claims. The diet consists of 16 foods, including cottage cheese, to be divided between meals, with the recommended amounts decreasing day by day.
Cottage cheese is a common food item in the military diet and is often included in the meal plans. It is a good source of protein and can be substituted for other foods in the diet, such as canned tuna. For example, 3/4 cup (165 grams) of low-fat cottage cheese provides 139 calories and 18 grams of protein, which is similar to the calorie content but only half the protein of 1 cup (113 grams) of canned tuna.
There are several substitutions available for cottage cheese in the military diet, depending on individual preferences and dietary restrictions. Some alternatives that provide similar calorie and protein content include:
- Tofu: 3/4 cup (186 grams) has 143 calories and 15 grams of protein.
- Greek yogurt: 1 cup has a similar calorie content to cottage cheese.
- Ricotta cheese: 1 cup can be used as a substitute.
- Cheddar cheese: 1 slice or 1 ounce can be substituted.
- Eggs: 1 hard-boiled egg can be swapped for cottage cheese.
- Ham: 1 slice can be used as a replacement.
It is important to note that when making substitutions in the military diet, it is crucial to focus on matching the calorie count rather than the size or volume of the original food item. This ensures that the diet's caloric restrictions are still being followed accurately.
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Frequently asked questions
The military diet is a calorie-restricted diet that claims to help people lose 10 pounds in a week. It involves eating a specific set of foods for three days, followed by a more flexible plan for the next four days.
The military diet recommends substituting 1 cup (220 grams) of cottage cheese with an equal amount of calories from other sources, such as plain Greek yogurt, ricotta cheese, chedder cheese, eggs, or ham.
The recommended serving of cottage cheese for the military diet is 3/4 cup (165 grams), which contains approximately 139 calories and 18 grams of protein.
Some non-dairy substitutions for cottage cheese on the military diet include tofu, soy milk, almond milk, and hummus. However, these options may be less ideal as they are lower in calories and protein content.
Yes, the military diet allows for substitutions to accommodate allergies, dietary preferences, and taste preferences. However, it is important to substitute foods with similar calorie amounts to stay within the program's caloric range.
