What Is The Military Diet

The military diet is one of the most popular diets in the whole world as it allows 10lbs of weight loss in a single week. This diet recommends calorie restriction to roughly 1100-1400 calories along with a weekly cycle that involves 3 days diet followed by 4 off days. Although this diet can be an instant weight reducer, yet the nutritionists suggest it to be an unhealthy diet.

It is extremely restrictive and maybe a harmful diet for some people as it does not provide an adequate amount of energy. So proper monitoring and health conditions should be considered while starting this diet, the military diet is not for everyone.

Poached eggs on toasts and hot beverages

History of the military diet

The creation of the 3-day military eating routine is unspecified as there is not any evidence of its origin. Specific sources have suggested that this eating pattern was presented by the nutritionists working in the United States military. This strategy was introduced to help the officers in their weight loss journey. It was considered as a large speculated diet plan even though it was molded by a nutritionist but not a dietitian.

Is the Military Diet created by the Military?

Despite what the name suggests military diet is by no means, neither arranged nor made for the Military of the United States or any other military. Although it was masterminded by nutritionists in the United States military or was used for warriors to shed a few pounds. However, it is not verified that it is connected with the authoritative establishment anyway.

How does military diet work?

It involves 3 days planed meal (low calories diet) followed by 4 normal eating days. (Three days ON four days OFF plan)

What is the composition of the military diet?

High protein + Low fat + Low carbohydrate

How many calories are required for regular/normal days to maintain the weight?

Men: 2500 calories per day

Women: 2000 calories per day

How many calories are required (to intake) on the military diet for weight loss?

VVLC(Very very low calories): 800 calories per day to achieve rapid loss.

Very Low calories: 1000 calories per day for up to 12 pounds weight loss in a week.

Roughly Low calories: 1100-1400 per day for up to 10 pounds weight loss in a week.

Is there any exercise required on the military diet?

No, there is no exercise required, but the proponent does encourage daily walks. The program relies exclusively on controlling the amount of food intake to induce weight loss.

Who should try the military diet and who should avoid the military diet?

Military diet is recommended for “emergency situations” when people need to lose weight rapidly, military diet plan is for those who are able to stick with low calories and tolerate the hunger. People who are not in rush and are not able to tolerate hunger should avoid military diet plan. Most importantly, people with serious health issue should ask for medical advise.

USDA Recommendations for The Military Diet

The recommended foods by the U.S. Department of Agriculture (USDA) dietary guidelines include fresh fruits and green leafy vegetables, nuts and seeds, lean meats, and low-fat dairy. Most of these recommended foods are not consumed in the military diet therefore, the USDA does not consider it as a healthy beneficial eating pattern.

7-Day Meal Plan for the Military Diet

For those who want to try the military diet here are two 7-day plan (3 days on a low calorie-restricted diet followed by 4 normal eating days). Become fit as a fiddle and reshape yourself in seven days with this 3-Day Military Diet. Here is a model; a broad meal plan and an eating schedule that you might follow. This dietary meal prep allows the total calorie access around 1200–1400 calories per day. Keep the check and balance of calories and make sure that the energy does not fall below 1200cal in a day.

Salmon, slices of banana and toast

3-Day Meal Plan for the Military Diet: (First 3-day plan)

Day 1

Breakfast: A toast with peanut spread, dark espresso, and grapefruit

Lunch: A toast with some white fish, espresso/tea

Supper: Roasted meat, medium apple or a banana, and white/black beans

Dessert: Ice cream or any dessert

Day 2

Breakfast: A toast with scrambled egg and a medium banana

Lunch:  Crackers, boiled egg, and a bowl of curd

Supper: Hot canines without buns, salad of medium broccoli and carrot, a medium banana

Four-Day Off Diet Recommendations

The 3-day military diet allows a 4-day off from the diet which does not mean that you can go beyond the edge of the diet. The 4-day off demands the intake of maximum 1500 calories per day with the recommended food items while staying away from the foods that are not suggested. The off days include a breakfast, a lunch, a dinner and 2 snacks.

The menu plan choices for the four days off meals can be; Apples, bananas, whole-wheat bread, carrots, cheddar cheese, espresso, eggs, grapefruit, Greek yoghurt, green beans, hotdog, ice cream, meat, peanut spread, and tea.  While the foods that are recommended to avoid in the whole diet journey are: Fake sugars, Butter, Margarine, Processed bakery items, Creamers, Fruit juices, Milk, Oranges, Sugar, Yogurt.

3-Day Meal Plan for the Military Diet: (First 3-day plan)

Day 1

Breakfast: A toast with peanut spread, dark espresso, and grapefruit

Lunch: A toast with some white fish, espresso/tea

Dessert: Ice cream or any dessert

Supper: Roasted meat, medium apple or a banana, and white/black beans

Day 2

Breakfast: A toast with scrambled egg and a medium banana

Lunch:  Crackers, boiled egg, and a bowl of curd

Supper: Hot canines without buns, salad of medium broccoli and carrot, a medium banana

Day 3

Breakfast: Crackers topped with cheese, a medium apple

Lunch: A toast with boiled egg

Dessert: Ice cream or any dessert

Supper: Grilled fish and a medium banana

Four-Day Off Diet Recommendations

The 3-day military diet allows a 4-day off from the diet which does not mean that you can go beyond the edge of the diet. The 4-day off demands the intake of maximum 1500 calories per day with the recommended food items while staying away from the foods that are not suggested. The off days include a breakfast, a lunch, a dinner and 2 snacks.

The menu plan choices for the four days off meals can be; Apples, bananas, whole-wheat bread, carrots, cheddar cheese, espresso, eggs, grapefruit, Greek yogurt, green beans, hotdog, ice cream, meat, peanut spread, and tea.  While the foods that are recommended to avoid in the whole diet journey are: Fake sugars, Butter, Margarine, Processed bakery items, Creamers, Fruit juices, Milk, Oranges, Sugar, Yogurt.

Breakfast_Tea and peanut butter toast

3-Day Meal Plan for the Military Diet: (Second 3-day plan)

Day 1 (1,400 calories)

Breakfast:

1 slice of toast with 2 tablespoons of peanut butter (sugar and salt free)

1/2 grapefruit

1 cup of coffee or tea-with caffeine (optional)

Lunch:

1 slice of toast or bread

1/2 cup of tuna fish

1 cup of coffee or tea-with caffeine (optional)

Dinner:

A 3-oz (85 grams) of meat with 1 cup of green beans

1/2 banana

1 small apple

1 cup vanilla ice cream

Day 2 (1,200 calories)

Breakfast:

1 slice of toast

1 boiled egg

1/2 banana

1 cup of coffee or tea (optional)

Lunch:

1 hard-boiled/cooked egg

1 cup of cottage cheese

5 saltine crackers

1 cup of coffee or tea (optional)

Dinner:

2 hot dogs (no bun)

1/2 cup of carrots or 1/2 cup of broccoli

1/2 banana 1/2 cup of vanilla ice cream

Day 3 (1,100 calories)

Breakfast:

1 slice of cheddar

1 small apple

5 saltine crackers

1 cup of coffee or tea (optional)

Lunch:

1 slice of toast

1 egg, boiled/cooked/fried

1 cup of coffee or tea (optional)

Dinner:

1 cup of tuna

1/2 banana

1 cup of vanilla ice cream

Remaining 4 days: No food restriction. You are suggested to limit portion size and keep calories intake under 1500/day.

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