DOWNLOAD THE APP
Blog - HealthifyMe
No Result
View All Result
  • Weight Loss
  • Diet
  • Web Stories
  • Health
Blog - HealthifyMe
No Result
View All Result
Home Diet

The Military Diet: Here’s What You Need to Know

Zoomi SinghbyZoomi Singh
October 13, 2022
inDiet
0
The Military Diet: Here's What You Need to Know- HealthifyMe

People keep finding new ways to lose weight, even by going to wild lengths. Dieting to lose weight is hardly a new concept. Most diets find their roots in the distant and not-so-distant past, where the military diet is a new part of modern Western life that promises the results you’re looking for. The military or 3-day-a-week diet restricts what you eat for three days and loosens up for four days. In other words, you follow three days of a rigid meal plan and four days of a regular food plan.

This 7-day meal plan could result in weight loss, but it may not be sustainable for healthy weight change. The military diet has fans, though, with nearly 55,000 Instagram posts tagged #military diet. It is easy to follow and doesn’t require expensive proponents, claiming to help you shed 10 pounds within the first week. Read on to know if it’s the one you’re looking for. 

How Does the Military Diet Work?

There are two phases in a military diet. Phase one focuses on the strict, low-calorie meal plan for three days. The calorie intake for each day of the first phase is around 1,100 to 1,400 calories (men can have 100 more calories). Phase two or the next four days are “off” days, where you’re encouraged to keep your calories under 1,500. You must continue eating healthy foods during this period. 

The HealthifyMe Note

One of the central focuses of the military diet is to intake 1,100–1,400 calories per day during phase one. This three-day change in eating habits includes certain “fat-burning” food combinations. As a result, you may lose weight, as you could expect from any low-calorie diet. 

Foods to Eat on a Military Diet

Similar to other diets, the military diet plan encourages you to consume sufficient calories while keeping you away from binge-eating junk foods. If you try this diet, do not forget to include more lean protein options. Research shows that protein is essential in maintaining muscle mass and provides energy to perform daily activities.

Here are some foods that can be added to the military diet plan while staying in the calorie-burning zone.

  • Fruits: Pomegranate, banana, apple, orange, muskmelon, guava, watermelon, tangerine, and kiwi.
  • Vegetables: Broccoli, celery, cauliflowers, bottle gourd, bitter gourd, bell pepper, leek, cabbage, eggplant, asparagus, green beans, spinach, swiss chard, kale, carrot, beetroot, radish, peas and tomato.
  • Protein Source: Chicken breast, fish, lean ground turkey, tofu, kidney beans, lean ground beef, mung beans, black-eyed peas, soy chunks, chickpeas, and lentils
  • Dairy Products: Low-fat milk, low-fat yoghurts, fat-free frozen yoghurt, eggs, and buttercream.
  • Oils: Olive oil, hemp seed oil, flaxseed oil, and rice bran oil
  • Beverages: Fresh juices, coconut water, and detox drinks
  • Herbs and Spices: Mint, coriander leaves, rosemary, fennel seeds, cumin seeds, coriander seeds, fenugreek seeds, turmeric powder, and black onion seeds.

Issues with the Military Diet

When starting on a diet plan, the first question that comes to one’s mind is whether the specific diet plan is safe. While the military diet plan promotes speedy weight loss, it might cause adverse side effects on your health. Here are some downsides of the diet to consider before you make your decision.

Low Energy Levels

The military diet or crash diet is about consuming a deficient number of calories. According to the NHS, the recommended calorie intake for men is 2500 and 2000 for women. However, a long-term military diet will lead to calorie deficiency, affecting the energy level and eventually harming bodily functions.

Lacks Essential Nutrients

While looking at the list of food items in the military diet, you might notice that the plan lacks various nutrients but is high in sodium. As a result, it will cause dizziness and high blood pressure and might lead to heart attack, strokes, and other severe conditions.

Affects Mental Health

The restrictive nature of the military diet can negatively affect your physical and mental health. In addition, intense tracking of calories will create an unhealthy relationship with food and cause eating disorders. 

The HealthifyMe Note

The safety and effectiveness of the military diet are unknown due to the lack of scientific research. Anyone planning to follow a military diet must visit a doctor first to ensure their body can handle this type of diet. If you follow this diet for months at a time, it increases the risk of nutrient deficiencies. 

Benefits of the Military Diet

A more sensible weight-loss approach is following a calorie-controlled diet and regular exercise. The three-day prescription weight loss plan is designed to promote fast weight loss, which does sound too good to be true. However, here are some benefits of the military plan.

Quick Weight Loss

The primary benefit of a military diet is rapid weight loss. Even though there is no scientific backup, looking at the numbers and experiences of those who have tried the diet ensures it works. Advocates say you can lose 10 pounds within three days without weight-loss pills or supplements.

Easy to Follow

A considerable advantage of the military diet is that it is pretty simple to follow. Each meal gets concisely planned, so there will be no tiresome cooking time. You can even preplan the portion of your meals in advance if you have a busy lifestyle.

Cost-effective

The military diet is one of the most affordable fitness diets out there. Furthermore, food items recommended for the diet are readily available in nearby supermarkets. There are no mandatory requirements for superfoods or expensive supplements.

Reference Diet Plan

The first three days of the military diet have a strict eating plan, while the following four days are pretty easy and regular. Below is the suggested military diet plan for weight loss.

Day 1: 1400 Calories

Breakfast 

  • Slice of toast combined with two tablespoons of peanut butter: 1
  • Half grapefruit
  • Black tea or coffee: 1 cup

Lunch

  • Slice of toast: 1
  • Tuna: ½ cup
  • Black tea/coffee: 1 cup

Dinner

  • Meat: 3 ounces (approx. 100 g)
  • Banana: ½ (medium)
  • Green Beans: 1 cup
  • Small apple: 1
  • Vanilla ice cream: 1 cup

Day 2: 1200 calories

Breakfast

  • Slice of toast: 1
  • Egg: 1
  • Banana: ½ (medium)

Lunch

  • Small crackers: 5
  • Hard-boiled egg: 1
  • Cottage cheese: 1 cup

Dinner

  • Grilled chicken breast: 1
  • Banana: ½ (medium)
  • Broccoli: 1 cup
  • Vanilla ice cream: 1 cup

Day 3: 1100 calories

Breakfast

  • Cheddar Cheese: 1 slice
  • Apple: 1 small

Lunch

  • Toast: 1 slice
  • Egg: 1

Dinner

  • Banana: ½ (medium)
  • Tuna salad: 1 cup
  • Vanilla ice cream: 1 cup

Besides the food mentioned above, you must drink plenty of water to stay hydrated and feel fuller. You can replace the egg, meat, and tuna with cottage cheese, soy, tofu, or almonds if you are a vegetarian. Make sure to keep up with similar meal timings all three days.

Tips and Points to Note Before Starting the Diet

Even though a military diet plan sounds easy to follow, you would find it challenging to stick to the dietary restrictions in some instances. Hence, before you start the plan, here are a few points to keep in mind to lead to healthy weight loss.

  • Exercise is the perfect way to lose weight in the long run. However, you may find it difficult to perform exercises due to calorie deficiency and lack of energy.
  • Even after completing the diet, ensure a precisely planned diet with the perfect combination of protein, carbs, and fats.
  • Keep a positive attitude when it comes to weight loss. It will assist you in making healthy food choices, even when you are not following any diet.
  • Instead of fizzy drinks, begin your day with plenty of water. It will drive away the hunger pangs and cut down your sudden cravings.

Conclusion

The military diet has a cyclical pattern where one needs to follow a strict diet for three days and then alter it in the following four days with a more relaxed plan. It is pretty popular due to its quick and promising weight loss results. Although a military diet for weight loss is a considerably safe option, it is not sustainable for long-term goals. Hence to accomplish long-lasting weight loss results, ensure to focus on making small yet significant dietary and lifestyle changes.

Download Healthifyme APP
Previous Post

Glucose and Keto: The Things You Should Know

Next Post

Glucose and Stress: A Connection and Way To Prevent

Zoomi Singh

Zoomi Singh

Zoomi, holds Masters degree in Nutritional Sciences from University of Allahabad, qualified CBSE-UGC-NET in Home Science and pursuing PhD in Nutritional Sciences, University of Allahabad, Prayagraj. A Strong research professional focused in Nutritional Sciences where she have more than 8 yrs of work experience in the field of Nutrition and Research, had work experience as a Dietician at Super-specialty hospitals. Skilled in Weight Management, Hypertension, Diabetes and Micronutrient related deficiencies. Additionally, she is well-versed in biostatistics and proficient in statistical tools such as SPSS and STATA. She is endowed with strong writing abilities and has authored her own book, more than six research papers, and six book chapters. Holder of various awards like Excellent Dietician, 2019 and 2020 by Saksham Society, Jaipur, Rajasthan, Academic Excellence at National Conference by Jayoti Vidyapeeth Women’s University, Jaipur (Rajasthan), India and Research Achievement Award-2020 for Research & Innovation by ACAIRS Global Network Pvt. Ltd. Life Member of Nutrition Society of India, NIN, Hyderabad and participated and presented papers in four International and six National conferences. Zoomi believes the right habits play the most crucial role in one’s health and wellness journey. The key to fit body is a fit mind and mental state.

Related Posts

gym diet
Diet

The Ultimate 7 Day Gym Diet Plan

March 27, 2023
Weight Gain Diet & Foods Plan for Healthy Life
Diet

Weight Gain Diet & Foods Plan for Healthy Life

March 27, 2023
Makhana The Healthy Indian Snack
Nutrition

Makhana (Fox Nuts) – Benefits, Nutrition, Recipes and More

March 26, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Popular Post

  • Height Weight Chart

    Height Weight Chart – Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • Best Indian Diet Chart for Weight Loss

    0 shares
    Share 0 Tweet 0
  • What is Normal Blood Sugar Range by Age?

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Black Coffee – Benefits, Nutrition and Side Effects

    0 shares
    Share 0 Tweet 0

Read by topic

  • Calculator
  • Cholesterol
  • Diabetes
  • Diet
  • Featured
  • Fight Corona
  • General
  • Get Inspired
  • health
  • Healthify Talks
  • Hindi
  • Life
  • Metabolic Health
  • Nutrition
  • PCOS & PCOD
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Thyroid
  • Trends
  • Video
  • Web Stories
  • Weight Gain
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
Blog – HealthifyMe




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Web Stories
  • Health

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyPro
  • Diabetic Diet
  • Weight Loss Diet
  • Lose Weight Fast
  • BMI Calculator
  • BMR Calculator
  • Calorie Calculator
  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2021

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2022