The Military Diet: Lose 10 Pounds in Just 1 Week?
Military food is currently one of the most popular "diets" in the world. He claims that it helps him lose weight quickly up to 10 pounds (4.5 kg) per week.
Military food is also free. You don't have to buy books, expensive foods, or supplements.
But does this diet really work? Should you try it? This article explains what you need to know about military food.
What is the Military Diet?
The Military Diet also called the 3-Day Diet, is a weight loss diet that helps you lose up to 10 pounds per week.
The Military Diet Plan follows the 4 holidays included in the 3-day meal plan and repeats the weekly cycle repeatedly until you reach your target weight.
Advocates for your case have been working to make the actual transcript of this statement available online.
However, the truth is that the diet is not approved by any military or government organization.
The military diet includes the navy diet, the army diet, and even the ice cream diet.
SUMMARY:
The Military Diet is a low-calorie weight loss diet that is claimed to promote significant weight loss in just one week.
How does the Military Diet work?
The 3-day military diet is actually divided into 2 stages over a 7-day period.
For the first 3 days, you should follow a low-calorie meal plan for breakfast, lunch, and dinner. There are no snacks in the meal.
Total caloric intake in this stage is approximately 1,100-11,400 calories per day.
This is much less than what the average adult eats, but you can check your calorie needs with this calculator.
For the remaining 4 days of the week, you are encouraged to eat healthier and continue to keep your calorie intake low.
Proponents of the diet claim that you can repeat the diet several times until you reach your goal weight.
SUMMARY:
There is a scheduled meal plan for the first 3 days of military meals and this involves calorie limitation. The remaining 4 days have a lower limit.
Meal planning
This is a 3-day military diet meal plan.
DAY 1
This is the meal plan for day 1. It amounts to around 1,400 calories.
Breakfast:
A slice of toast with 2 tablespoons of peanut butter.
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 grams) serving of meat with a cup of green beans.
A small apple.
Half a banana.
One cup vanilla ice cream.
DAY 2
These are the meals for day 2, amounting to around 1,200 calories.
Breakfast:
A slice of toast.
One hard-boiled egg.
Half a banana.
A cup of coffee or tea (optional).
Lunch:
One hard-boiled egg.
A cup of cottage 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 ice cream.
DAY 3
Here is the plan for day 3, which amounts to around 1,100 calories.
Breakfast:
A 1-ounce slice of cheddar cheese.
5 saltine crackers.
A small apple.
A cup of coffee or tea (optional).
Lunch:
A slice of toast.
One egg, cooked however you like.
A cup of coffee or tea (optional).
Dinner:
A cup of tuna.
Half a banana.
1 cup of vanilla ice cream.
Feel free to drink as much coffee or tea as long as you don't add calories from sugar or cream. Drink plenty of water.
4 days left
The rest of the week is also involved in dieting.
Snacks are allowed and there are no restrictions on the food group. However, it is recommended that you limit your portion sizes and consume total of calories below 1,500 per day.
In this article, you can find a list of websites and apps to track your calorie intake.
There are no other rules for the remaining 4 days of the diet.
SUMMARY:
The first 3 days of the diet have a fixed menu, the other 4 are less limited. You are still encouraged to eat healthier and limit calories for the remaining 4 days.
Excess food allowed
Options are allowed in the 3-day stage for dietary restrictions but the servings must contain the same number of calories.
For example, if you are allergic to peanuts, you can remove peanut butter for almond butter.
If you are a vegetarian, you can also substitute 1 cup of tuna for some nuts.
All that matters is that the calories remain the same. If you change your diet plan in any way, you must count the calories.
Proponents of her case have been working to make the actual transcript of this statement available online. But there is no scientific reason for this to be a good idea.
SUMMARY:
If you have dietary restrictions, you can substitute foods with the same calories.
The Military diet based on evidence?
No research has been done on military food. However, one week of calorie restriction can result in the average person losing a few pounds.
If the low calorie goes to the fat tissue rather than going out, you will lose fat. Period.
Proponents of the diet, however, claim that it has a certain weight loss benefit due to the "combination of foods" in the diet plan. These combinations are said to increase your metabolism and burn fat, but there is no truth behind this claim.
Coffee and green tea contain compounds that can slightly increase metabolism, but there is no effective food combination to do this.
And, if you look at the common foods included in the meal plan, it just doesn’t feel like a fat-burning diet.
Protein-rich foods stimulate metabolism more than other foods. However, most military diets are low in protein and high in carbohydrates, which is a bad combination for weight loss.
Some people further claim that this diet sometimes has health benefits like fasting. However, there is no fasting involved in the diet, so it is false.
SUMMARY:
Military food can help you lose weight because it is very low in calories. However, it does not have the special benefits that make it more effective than other calorie-restricted foods.
Is Military food safe and sustainable?
The military diet is probably safer for the average person because it can cause permanent damage
However, if you follow these foods for months at a time, strict calorie limits can put you at risk for malnutrition.
This is especially true if you do not regularly eat vegetables and other quality foods on your holidays.
Additionally, eating hot dogs, crackers and ice cream every week can lead to metabolic problems. Junk food should not be part of your diet.
In terms of sustainability, this diet is pretty easy to do. It is not based on long-term habit change and only requires short-term willpower.
That being said, it probably won’t help you keep the weight off for long because it won’t help you change your habits.
SUMMARY:
The military diet is probably safe for healthy people but should not be done for a long time. It probably won’t lead to chronic weight loss.
Can you really lose 10 pounds in a week?
This diet has become popular because it claims that you can lose 10 pounds (4.5 kg) in a week.
In theory, this rate of weight loss is possible for overweight people who severely limit calories. But most weight loss is water loss, not fat.
Water weight decreases rapidly as the body’s glycogen stores decrease, which occurs when you limit carbohydrates and calories.
It looks great on the scale but if you start eating normally again that weight will come back again.
BOTTOM LINE:
It is possible to lose 10 pounds a week. But most of it is the weight of the water, which comes back when you start eating normally.
It may work, but it won't last long
Military food can help if you want to lose a few pounds fast.
However, you will probably regain weight very quickly. It is not just a good diet for chronic weight loss.
If you are serious about losing weight and keeping it off, there are many weight loss methods that are much better than the military diet.
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