Weight loss have never been easy for anyone. It requires a lot of dedication and a strong will along with determination and lifestyle changes. Saying all these, it doesn’t mean that you cannot lose weight, as you have the Military Diet now to take you through.
Originally believed that this diet plan has been developed for the US military, has nothing to do with them. The success of military diet is mostly because of its being simple and its effectiveness. The diet relates to the process of intermittent fastings that is followed for a span of a week or similar and has two phases – phase 1: a low caloric meal plan for the first three days and phase 2: a less restrictive meal plan for the next few days.
3 Day Military Diet Substitutions
As the name suggests, the diet needs to be followed as our military follows orders. However, people with certain food limitations and special dietary conditions here are some common cool substitutes that you can try:
- Bread substitutes: rice cakes / whole grain cereals / sunflower seeds / protein bars / flax seeds.
- Peanut Butter substitutes: almond butter / soy butter / hummus / sunflower seed butter / pumpkin seeds.
- Coffee substitutes: green tea / hot chocolate {sugar free).
- Meat substitutes: lentils / beans / tofu.
- Eggs substitutes: chicken wings / bacon / nuts and seeds / milk.
- Green Beans substitutes: tomato / lettuce / spinach.
3 Day Military Diet Shopping
The 3-day diet covers a range of eating plans. The foods that you need to take are well balanced that includes proteins, fruits, vegetables, and grains. Here is a quick guide to you shopping list:
- Get you stock of coffee and tea.
- The fruits: grape fruit on day one, banana of day two and apple on day three. For dinnertime: stack on beans, broccoli, carrots, cabbage or cauliflower.
- Get all the proteins: peanut butter for breakfast, tuna for lunch and lean meats and chicken for dinner. Also get eggs, cottage cheese and cheddar cheese.
- The breads and crackers: saltine crackers and toasts are the only grain foods allowed during these 3 days with some peanut butter. Margarine and butter is a strict no. You are allowed five to eight saltine crackers in a day.
- The ice cream treat: half to one cup of vanilla ice cream is allowed for desserts in a day. People with heart ailments and high blood cholesterol can opt for low fat dairy substitute.
Military Diet Results
The military diet plan is a very low-calorie diet plan, that help you lose considerable amount of weight in a short span of say about a week. The only military thing about it is, how strict your caloric intake has to be to have a successful 3 day military diet results.
Everyone’s calorie needs are different, consuming lesser calories in a single day, even for as short span of a time as three days, you can deplete your energy levels, make you irritable and cause low blood sugar. However, it teaches you to eat as healthy as possible and still have at least a lot of calories less than you normally do.
Day 1
Breakfast: 1/2 grapefruit, 1 slice of toast, 2 tablespoons of peanut butter, and one cup of coffee or tea (with caffeine)
Lunch: 1/2 cup of tuna, 1 slice of toast, 1 cup of tea or coffee (with caffeine)
Dinner: 250 gms of any type of meat, 1 cup of green beans, 1/2 banana, 1 small apple, 1 cup of vanilla ice cream
Day 2
Breakfast: 1 egg prepared however you like, 1 slice of toast, 1/2 banana
Lunch: 1 cup of cottage cheese, 1 hardboiled egg, 5 saltine crackers
Dinner: 2 hot dogs (no bun), 1 cup of broccoli, 1/2 cup of carrots, 1/2 banana, 1/2 cup of vanilla ice cream.
Day 3
Breakfast: 5 saltine crackers, 1 slice of cheddar cheese, 1 small apple
Lunch: 1 egg prepared any way you like it, 1 slice of toast
Dinner: 1 cup of tuna, 1/2 banana, 1 cup of vanilla ice cream