Weight loss is never easy. In fact, it requires a strong will and unyielding determination. Your weight loss results also greatly depend on the lifestyle you’re leading. If you’re more into lazing around the house rather than heading for the gym, your chances of dropping a few extra pounds are seriously undermined. But that doesn’t mean that there is no way to lose some weight. Continue reading about The Military Diet below…
The Military Diet is one of the latest weight loss trends, which has virtually taken the world like wildfire, mostly because of its simplicity and effectiveness.
If you’re already familiar with it, then your first association is probably ‘lose 10 pounds in a week or 30 pounds in a month.’ This will sound implausible to most people, simply because we are all rather skeptical when it comes to diet plans that guarantee fast weight loss results. But, the Military Diet is not a typical starvation diet. While it’s low in calories, at the same time it comprises carbohydrates, protein and healthy fats, all of which are needed for optimal body function.
Losing 10 pounds a week without depriving your body of the essential nutrients it depends on for proper function may sound too good to be true. But, the truth is most of those dieters who’ve tried it, vouch for its efficacy.
The Military Diet, however, is not walking a path of roses. If you want to know how this diet gives such great weight loss results in no time, and more importantly, whether it’s suited for you, read on and find out!
The Theory behind the Military Diet
The Military Diet has been conceived as a form of intermittent fasting that covers a period of one week. In other words, there are two phases to this diet – a set low-calorie meal plan for the first 3 days of the diet followed by a less restrictive 4-day dietary regimen.
The total calorie intake for the 3-day phase ranges from 1,000-1,400 calories per day. The remaining 4 days revolve around healthy food as well and dieters are advised to keep their calorie intake low.
The diet can be repeated several times until a desired weight loss goal is reached.
Despite the common belief that the Military Diet has originally been intended for the US army, in reality, it has nothing to do with any military organization. It’s also knows as the navy diet, the army diet, even the ice cream diet.
What Makes the Military Diet So Effective
There are a number of reasons that make the Military Diet so effective. First of all, it’s low in calories meaning it’ll lead to a calorie (energy) deficit in your body. To make up for it, your body will have to use stored fat as fuel. In other words, you’ll lose weight.
Next, it involves intermittent fasting, which is extremely beneficial for weight loss. Fasting increases insulin sensitivity, which means the nutrients you ingest go into your muscle and liver cells rather than your fat cells.
You may say that the Military Diet plan is not really fasting as you have 3 meals a day. However, the daily calorie intake is very low and any diet plan with a calorie intake of 1,000 calories per day or lower is considered fasting.
Last, but not least, this dietary regimen aims at increasing your metabolic rate; a metabolic rate being the number of calories burnt. The foods in the Military Diet plan include high protein foods, high fiber foods and foods rich in calcium. They are highly beneficial for increasing your fat-burning metabolism.
Why Is the Military Diet So Popular
Aside from its fast diet efficacy, there are several other factors that contribute to the widespread popularity of the Military Diet. First, it’s the time factor. Namely, this diet lasts 3 days only, and taken that most diet plans cover longer periods, this is extremely motivating for dieters. You do have to continue the low calorie intake for the remaining 4 days (this is actually a 7-day diet plan!), but these are not as restrictive as the first three days. You can eat whatever you want, whenever you want during the day as long as your calorie intake remains around 1,500. Plus, you see the results in very short time, which is highly motivating for dieters to continue losing weight and increase their weight loss results even more.
Then, there’s the simplicity factor. This diet is so simple that you don’t have to count calories or search high and low for magic potions that will miraculously reduce your waistline. All you need is some common foods you probably already have in your kitchen. Even if don’t, they are all easily available at any grocery store.
Finally, it’s the no-starvation factor. You get to eat three nutrient-rich meals a day and drink as much coffee and tea as you like (you do need to watch out for calories from cream or sugar though!). The meals on this diet plan may be low in calories, but they are a great combination of dietary fat, carbohydrate and protein, which reduce cravings. Plus, the meals are simple and easy to prepare and require spending very little time in the kitchen. And, it’s probably the only diet that allows ice cream and hotdogs!
Who Can Follow the Military Diet
One of the most appealing aspects of the Military Diet is that it helps you lose up to 10 pounds in only 3 days, which makes it ideal for people who want to slim down fast. Some important events in life, such as your best friend’s engagement party or simply an unplanned beach holiday, often catch you off-guard. If you want to look your best at the party or get beach ready, then this diet is just what you need. It’ll get your body back in shape in virtually 72 hours.
This diet is also well-suited for people who are time-bound and can’t afford spending their time shopping for ingredients or preparing time-consuming meals. The meals on the Military Diet are very simple and straight-forward making this dietary regimen very easy to comply with.
Over eaters can also benefits from this diet as the portions are rather small, which prevents going over the board with meals. Plus, you don’t feel food-deprived in any regard because the meals include fat, carbs ad salt.
Vegetarians can also follow the Military Diet by replacing the animal protein and dairy with vegan alternatives.
The Military Diet 3-Day Plan
# Day 1
The meal plan for the first day totals about 1,400 calories.
- a cup of tea (preferably dark tea) or coffee
- a slice of toast (preferably wholegrain)
- 2 tbsps. peanut butter
- ½ grapefruit
- a slice of toast
- ½ cup of tuna
- a cup of coffee or dark tea of your choice
- a 3-oz (85g) of any meat
- 1 cup of green beans
- 1 small apple
- ½ banana
- 1 cup vanilla ice cream (preferably coconut milk ice cream or similar)
# Day 2
The meals for the second day of the dietary regimen amount to 1,200 calories.
- ½ banana
- 1 hard-boiled egg
- a cup of coffee or some dark tea
- 1 hard-boiled egg
- 1 cup of cottage cheese
- 5 saltine crackers
- 1 cup of coffee or tea
- 2 hot dogs (no bun)
- ½ banana
- ½ cup of carrots
- ½ cup of broccoli
- ½ cup of vanilla ice cream
# Day 3
The meals for the third day of the diet plan equal around 1,100 calories.
- 1 slice of cheddar cheese
- 5 saltine crackers
- 1 small apple
- a cup of coffee or any dark tea
- a slice of toast
- 1 egg (cooked as you like)
- a cup of coffee or tea
- 1 cup of tuna
- ½ banana
- 1 cup of vanilla ice cream
# Days 4-7
While the first 3 days of the diet have a set menu, the remaining 4 days are far less restrictive. You should stick to a healthy, well-balanced diet and keep your calorie intake below 1,500.
For people with dietary restrictions or food sensitivity, substitutions are acceptable for the 3-day diet plan. For instance, if you’re allergic to peanuts, you can swap peanut butter with almond butter. Or, if you’re a vegetarian, you can replace tuna with a serving of almonds. The only thing to comply with is the number of calories you consume.
Last, but not least, avoid drinking diet sodas and other artificially-sweetened beverages, even if they have zero calories, as these only reduce your weight loss results. Instead, increase your water intake as water is the staple for any diet plan – it promotes fat burning and toxin elimination while curbing food cravings.
How to Boost Your Weight Loss Results While on the Military Diet
Even though the Military Diet is quite effective and gives great results in only a week’s time, you can lose even more weight by implementing several things on the way. As you already know, exercise is extremely beneficial for any weight loss plan simply because you burn calories when exercising. Since your calorie intake on the Military Diet will be very low, the calories burnt during exercise will be drawn from your fat stores. This will further increase your weight loss results than simply dieting without exercise.
But, don’t worry if you are time-bound or can’t afford expensive gym membership fees. Brisk walking for 20-30 minutes on a daily basis is all you need to speed up the fat burning process.
Another thing to have in mind is the importance of drinking lots of water. Water is filling and will help you feel full longer. Drinking water before meals is highly beneficial because it reduces appetite and helps you eat less than normal. Plus, it’s calorie-free, which means you can drink as much as you want.
Last, but not least, you can extend the duration of the Military Diet. In this case, your diet plan will cover a whole week as you’ll repeat days 1-3 and then day 1 again to complete a week’s duration. Although this will give optimal weight loss results, have in mind that it will also be quite challenging.
Can You Rely on the Military Diet for Long-Term Weight Loss
It’s a fact that the military diet can help you lose 10 pounds in a week simply because it’s a low-calorie diet plan. However, it can’t prevent weight gain in the long-run, i.e. when you start eating normally again, especially if your calorie intake exceeds the recommended limit. The thing is, all the excess calories in your body remain stored as fat and unless this fat is burnt through creating a calorie deficit in the body or physical exercise, there’s no way you can possibly prevent weight regain.
On the other hand, 2,000 calories a day is all an average woman needs to avoid weight gain. And, you have to admit, this isn’t a small amount of calories. If you cut out fast food (an average 14-inch Pizza hut pizza contains 2,400 calories, a Big Mac – 550 calories, and a liter of Coke – 400 calories) and stick to a healthy, well-balanced diet that provides no more than 2,000 calories a day, you’ve got all it takes to prevent weight gain in the long run.
The Military Diet is ideal for people who want to slim down fast. It’s a simple, straight-forward diet plan that’s very low-cost and no time-consuming. It has fast diet efficacy and can help you lose up to 10 pounds a week.
However, this dietary regimen only gives temporary results. It is not recommended as a long-term weight loss plan due to its extremely low calorie allowance and nutrient deficiencies.