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Military Diet Overview


If you are looking to lose quick weight, then you might be one of the many people that has tried the Military Diet. While the origins of the Military Diet are foggy for the most part, the name suggests that it was first used by those in the armed forces looking to get under a maximum weight in a short amount of time. Those that have promoted the Military Diet do not suggest using the plan as a way of sustaining long term weight loss, but has been hailed as a great way to drop up to 10 pounds in just a few days. Let’s breakdown some of the biggest aspects of the Military Diet to see if the quick method of weight loss is right for you.

Discipline Needed

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One of the biggest things that they teach you in the military is discipline. This is something you’ll certainly have to have on display if you want to make it through the three day plan. While most diets offer up suggestions of what to eat on a daily basis, the Military Diet lays out exactly what to eat over a three day span.

If you are tempted to eat a snack or have an alcoholic drink, you’ll have to pass that up on the Military Diet. You might also feel tempted to replace some foods that don’t seem healthy with ones that are high in nutrients, but that would be straying away from the plan. If you can’t handle a diet of some unpopular foods like cheddar cheese, eggs or tuna for three days, then this might not be the plan for you. Now, let’s take a look at that very specific eating plan that you would be following.

Eating Plan Day One

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Breakfast

  • ½ a Grapefruit (52 Calories)
  • 1 Cup of Coffee or Tea (1 Calorie)
  • 1 Slice of Toast with 2 Tablespoons of Peanut Butter (263 Calories)

Meal Total: 316 Calories

Lunch

  • 1 Slice of Toast with ½ Cup of Tuna (225 Calories)
  • 1 Cup of Coffee or Tea (1 Calorie)

Meal Total: 226 Calories

Dinner

  • 1 Cup of Green Beans (31 Calories)
  • ½ a Banana (53 Calories)
  • 1 Apple (78 Calories)
  • 3 Ounces of Either Chicken, Fish or Beef (204 Calories)
  • 1 Cup of Vanilla Ice Cream (137 Calories)

Meal Total: 503 Calories

Daily Total: 1,045 Calories

Eating Plan Day Two

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Breakfast

  • 1 Slice of Toast (75 Calories)
  • 1 Egg (72 Calories)
  • ½ a Banana (53 Calories)

Meal Total: 200 Calories

Lunch

  • 1 Hard Boiled Egg (78 Calories)
  • 5 Saltine Crackers with 1 Cup of Cottage Cheese (264 Calories)

Meal Total: 342 Calories

Dinner

  • 1 Cup of Broccoli (31 Calories)
  • ½ Cup of Carrots (25 Calories)
  • ½ a Banana (53 Calories)
  • 2 Hot Dogs Without the Bun (240 Calories)
  • ½ Cup of Vanilla Ice Cream (69 Calories)

Meal Total: 418 Calories

Daily Total: 960 Calories

Eating Plan Day Three

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Breakfast

  • 1 Apple (78 Calories)
  • 5 Saltine Crackers with 1 Slice of Cheddar Cheese (155 Calories)

Meal Total: 233 Calories

Lunch

  • 1 Hard Boiled Egg (78 Calories)
  • 1 Slice of Toast (75 Calories)

Meal Total: 153 Calories

Dinner

  • ½ a Banana (53 Calories)
  • 1 Cup of Tuna (157 Calories)
  • 1 Cup of Vanilla Ice Cream (137 Calories)

Meal Total: 347 Calories

Daily Total: 733 Calories 

Seems Tough, Doesn’t It?

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You were probably expecting a pretty strict diet since it’s only three days, but many people aren’t prepared for just how tough it can be to get through that period. Outside of vanilla ice cream that you get every night (and a small amount at that), there isn’t any room for treats. You are also encouraged to drink as much water as possible during the diet, and there is wiggle room to drink black coffee if you need to get your caffeine fix.

If you were already thinking about ruling out the diet because there are some foods that you can’t eat, don’t fret. There are still some substitutions that you can make if you are trying to avoid gluten or lactose. As long as you stay within the caloric guideline, you can substitute things like the vanilla ice cream, cottage cheese or tuna for a small amount of nuts or yogurt. You can also use green tea instead of coffee if you’re on that side of the coin.

There are all kinds of substitutions to be made on the Military Diet, even if you can’t have foods like grapefruit, green beans or hot dogs. For this diet, you are really only focusing on the calories, so anything can be switched out over the three days. With less than 2,750 calories total over the three days, though, finding the right replacements can be a bit tricky.

Where’s the Exercise?

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With a name like the Military Diet, you might think that there is also strenuous exercise involved with the plan. Instead, it’s not suggested that you try to burn off too many calories since you’re taking in far less than your body needs over the three days. If you are itching to get up and active, taking walks for up to 30 minutes each day can help kickstart your weight loss without burning too many calories, leaving you tired and too hungry.

Some that have tried the Military Diet said that they were still able to exercise for up to an hour a day, but these were people that were already in shape to run several miles at a time. Burning off too much can be hazardous over a long period of time, but those that are conditioned for these kinds of diets should be able to make it through the three days without changing too much in their lives.

What Comes After the Military Diet

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After going through the three days of the Military Diet, you might be ready to dive back into large portions of unhealthy foods. If your plan was only to lose weight for a short amount of time for something like a wedding or a date, then you might consider yourself finished. If you’re looking for something a bit more long term, then you can repeat the process after four days of more normal eating.

There is still a plan on what to eat on your four days off before getting back to the three day diet, and it’s more forgiving as you’re able to eat up to 1,500 calories per day instead of 1,000 or fewer. Here’s a look at what a sample menu on the four off days would look like.

Day One

Breakfast

  • 1 Cup of Milk
  • 1 Banana
  • 1 Cup of Cheerios

Lunch

  • 2 Wheat Tortillas
  • 1 Cup of Lettuce
  • 2 Tablespoons of Salsa
  • ¾ Cup of Black Beans
  • ¼ an Avocado

Dinner

  • 1 Cup of Miso Soup
  • 1 Tuna Roll with Seaweed Salad

Snacks

  • 10 Tortilla Chips with ¼ Cup of Guacamole
  • 1 Banana with 1 Tablespoon of Peanut Butter

Day Two

Breakfast

  • 2 Whole Grain Waffles
  • 1 Ounce of Walnuts
  • ½ Cup of Berries

Lunch

  • 2 Slices of Bread
  • 5 Slices of Turkey
  • 1 Pear
  • 1 Slice of Swiss Cheese
  • 1 Teaspoon of Dijon Mustard

Dinner

  • 4 Ounces of Chicken Breast (Seasoned with Cajun seasoning, garlic, onion, pepper and tabasco)

Snacks

  • Fruit and Nut Bar
  • 1 Apple and 20 Pistachios

Day Three

Breakfast

  • 1 Slice of Toast
  • 1 Tablespoon of Almond Butter
  • 1 Pear

Lunch

  • 2 Cups of Lettuce
  • 3 Ounces of Tuna
  • 3 Tablespoons of Walnuts
  • 1 Cup of Tomatoes
  • 2 Teaspoons of Balsamic Vinaigrette

Dinner

  • Black Bean Burger with 1 Tablespoon of BBQ Sauce
  • 1 ½ Cups of Coleslaw

Snacks

  • 1 Cup of Yogurt with 1 Cup of Berries
  • 1 Cup of Cantaloupe with ½ Cup of Cottage Cheese

Day Four

Breakfast

  • 2 Lean Sausages
  • 1 Kiwi
  • 1 Soft Boiled Egg

Lunch

  • 2 Cups of Lettuce
  • 1 Cup of Vegetables (Your Choice)
  • 2 Teaspoons of Raisins
  • 2 Teaspoons of Almonds
  • 1 Hard Boiled Egg
  • 2 Teaspoons of Balsamic Vinaigrette

Dinner

  • ⅔ Cup of Chicken
  • 2 Tablespoons of Peanuts
  • ¼ Cup of Scallions
  • 1 Cup of Vegetables
  • 1 Tablespoon of Hot Sauce

Snacks

  • 3 Cups of Aired Popcorn
  • 1 Orange with a Small Latte 

Overview

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For sustained weight loss, you can follow the plan of “off days” alone. At 1,500 calories each day, this would be enough to allow you to lose weight while still not putting yourself into fasting mode. It will also give you the nutrients and calories needed to get into the gym without worrying about crashing or being too tired during the day.

The three day Military Diet plan involves a lot of work, and many dieticians have not suggested allowing yourself to get under 1,000 calories per day. If you plan on a temporary fix that promises you the ability to lose up to 10 pounds in just three days, then it should be a plan that works. Following the three day plan every week can end up being hazardous to your health, so make sure to consult a doctor before going on a diet that strict.


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