Quick weight loss diet plan

The Military Diet: A Beginners Guide (with a meal plan)

The military diet is currently one among the world's hottest "diet." it's claimed to assist you reduce quickly, up to 10 pounds (4.5 kg) during a single week.

The military diet is additionally free. there's no book, expensive food or supplement you would like to shop for .

But does this diet actually work, and is it something you ought to try? this text explains everything you would like to understand about the military diet.

What Is the Military Diet?

The military diet, also called the 3-day diet, may be a weight loss diet which will assist you lose up to 10 pounds during a week.

The military diet plan involves a 3-day hotel plan followed by 4 days off, and therefore the weekly cycle is repeated again and again until you reach your goal weight.

Proponents of the diet claim that it had been designed by nutritionists within the US military so as to urge soldiers into top shape quickly.

However, the reality is that the diet isn't affiliated with any military or governmental institution.

The military diet goes by several other names also , including the navy diet, the military diet and even the frozen dessert diet.

BOTTOM LINE:

The military diet may be a low-calorie weight loss diet that's claimed to market significant weight loss in only one week.

How Does the Military Diet Work?

The 3-day military diet is really split into 2 phases over a 7-day period.

For the primary 3 days, you want to follow a group low-calorie hotel plan for breakfast, lunch and dinner. There are not any snacks between meals.

Total calorie intake during this phase is roughly 1,100–1,400 calories per day.

This is much less than the typical adult's intake, but you'll check your own calorie requirements using this calculator.

For the remaining 4 days of the week, you're encouraged to eat healthy and still keep your calorie intake low.

Proponents of the diet claim that you simply can repeat the diet several times until you reach your goal weight.

BOTTOM LINE:

The first 3 days of the military diet have a group hotel plan and involve calorie restriction. The remaining 4 days have fewer restrictions.

The hotel plan 

This is the 3-day hotel plan on the military diet.

Day 1

This is the hotel plan for day 1. It amounts to around 1,400 calories.

Breakfast:

• A slice of toast with 2 tablespoons of spread .
• Half a grapefruit.
• A cup of coffee or tea (optional).

Lunch:

• A slice of toast.
• Half a cup of tuna.
• A cup of coffee or tea (optional).

Dinner:

• A 3-oz (85 gram) serving of meat with a cup of green beans.
• A small apple.
• Half a banana.
• One cup vanilla frozen dessert .

DAY 2

These are the meals for day 2, amounting to around 1,200 calories.

Breakfast:

• A slice of toast.
• One boiled egg .
• Half a banana.
• A cup of coffee or tea (optional).

Lunch:

• One boiled egg .
• A cup of pot cheese .
• 5 saltine crackers.
• A cup of coffee or tea (optional).

Dinner:

• Two hot dogs, with no bun.
• Half a cup of carrots and half a cup of broccoli.
• Half a banana.
• Half a cup of vanilla frozen dessert .

Day 3

Here is that the plan for day 3, which amounts to around 1,100 calories.

Breakfast:

• A 1-ounce slice of cheddar .
• 5 saltine crackers.
• A small apple.
• A cup of coffee or tea (optional).

Lunch:

• A slice of toast.
• One egg, cooked however you wish .
• A cup of coffee or tea (optional).

Dinner:

• A cup of tuna.
• Half a banana.
• 1 cup of vanilla frozen dessert .
• Feel free to drink the maximum amount coffee or tea as you would like , as long as you do not add any calories from sugar or cream. Drink many water too.

The Remaining 4 Days

The remainder of the week also involves dieting.

Snacks are permitted and there are not any food group restrictions. However, you're encouraged to limit portion sizes and keep total calorie intake under 1,500 per day.

You can find an inventory of internet sites and apps to trace your calorie intake during this article.

There are not any other rules for the remaining 4 days of the diet.

BOTTOM LINE:

The first 3 days of the diet have a group menu, while the opposite 4 are less restricted. you're still encouraged to eat healthy and restrict calories for the remaining 4 days.

Additional Foods Permitted

Substitutions are allowed during the 3-day phase for those with dietary restrictions, but portions should contain an equivalent number of calories.

For example, if you've got a peanut allergy, you'll swap spread for almond butter.

You can also swap 1 cup of tuna for a few almonds if you're vegetarian.

All that matters is that the calories remain an equivalent . If you modify the hotel plan in any way, you would like to be counting calories.

Proponent of the military diet encourage drinking hot lemon water, but recommend against artificially sweetened beverages. However, there's no scientific reason why this is able to be an honest idea.

BOTTOM LINE:

If you've got dietary restrictions, then you're allowed to substitute foods of equal calories.

Is the Military Diet supported Evidence?

There are no studies on the military diet. However, the typical person is extremely likely to lose a couple of pounds thanks to the week-long calorie restriction.

If fewer calorie enter your fat tissue than leave it, you lose fat. Period.

However, proponents of the diet claim that it's a particular weight loss advantage thanks to the "food combinations" within the hotel plan . These combinations are said to extend your metabolism and burn fat, but there's no truth behind these claims.

Coffee and tea do contain compounds which will slightly increase metabolism, but there are not any known combinations of food ready to do that (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

And, if you check out the general foods included within the hotel plan , it simply doesn't appear to be a fat-burning diet.

Foods high in protein boost metabolism quite other foods (5Trusted Source, 6Trusted Source). But most of the meals within the military diet are low in protein and high in carbs, which may be a bad combination for weight loss.

Some people's also claim this diet has similar health benefits to intermittent fasting. However, there's no fasting involved within the diet, so this is often false.

BOTTOM LINE:

The military diet can assist you reduce because it's very low in calories. However, it's no special advantage that creates it simpler than other calorie-restricted diets.

Is the Military Diet Safe and Sustainable?

The military diet is probably going safe for the typical person because it's too short to try to to lasting harm.

However, if you were to follow this diet for months at a time, the strict limit on calories could put you in danger of nutrient deficiencies.

This is very true if you are doing not regularly eat vegetables and other quality foods on your days off.

Additionally, eating hot dogs, crackers and frozen dessert hebdomadally has the potential to cause metabolic issues. food shouldn't be a daily a part of your diet.

In terms of sustainability, this diet is fairly easy to try to to . It doesn't believe long-term habit changes and only requires willpower for a brief amount of your time .

That being said, it probably won't assist you keep the load off for very long because it doesn't assist you change your habits.

BOTTOM LINE:

The military diet is probably going safe for healthy people, but it shouldn’t be finished extended periods of your time . It probably doesn't cause lasting weight loss.

Can You Really Lose 10 Pounds during a Week?

This diet became popular because it claims you'll lose 10 pounds (4.5 kg) during a week.

Theoretically, this rate of weight loss is feasible for overweight people that severely restrict calories. However, most of the load loss are going to be thanks to loss of water, not fat.

Water weight drops rapidly because the body's glycogen stores decline, which happens once you restrict carbs and calories (7Trusted ).

This looks good on the scales, but that weight are going to be regained once you begin eating normally again.

BOTTOM LINE:

It is possible to lose 10 pounds during a week. However, most of this may be water weight, which is regained once you start eating normally.

It Can Work, But Not For Long

If you would like to lose a couple of pounds quickly, then the military diet can help.

But you're likely to regain the load back in no time too. this is often simply not an honest diet for lasting weight loss.

If you're serious about losing weight and keeping it off, then there are many weight loss methods that are far better than the military diet.