What is the Military Diet?
Dieting is known as the practice of eating food in a regulated and supervised manner to decrease, maintain, or increase body weight, or to prevent and treat diseases, such as diabetes. A restricted diet is often used by those who are overweight or obese, sometimes in combination with physical exercise, to help reduce body weight. There are people who follow a diet to gain weight while others can use diets to maintain a stable body weight and improve their general health.
It is said that the military diet that was created by nutritionists in the US Military. The main goal of a military diet was said to quickly transform legions of soldiers into being lean, mean fighting machines in the military. The experts discovered a weight loss tactic that was kept secret from the public until now. Although, there are other sources that say that this story was just a myth.
Military diet is strict in making sure the follower of this diet observes it to the latter for three consecutive days without a break and afterward for the remaining four days the dieter observes their calories intake to not exceed 1500 calories per day.
The diet is also known as the 3 Day Diet, it is a fast way to lose up to 10 pounds a week. The diet goes by other several names such as; the Navy diet, the army diet, and even the ice cream diet. The diet plan involves a 3-day meal plan followed by 4 days off, and the weekly cycle is repeated again and again until the person reaches their weight goal.
The main target groups for the Military Diet are those who find themselves in need of losing weight in a short period of time. People usually want to be thinner for a wedding, birthday, upcoming holiday party and other countless occasions where they realize that they need to lose weight in a short period of time.
Those following the Military Diet get fast results, which is one of the main attractions that keep people motivated when on this diet. Seeing results first-hand makes it all the more appealing to stick to it in order to gain further results. Plus the fact that the diet is based on three days of actually dieting, this is much shorter than other diet plans.
Some salts, sugars, and carbohydrates are featured in this diet make making it easier for those struggling with weight loss, as they won’t find themselves at the mercy of withdrawals from all of their favorite foods.
The food present in this diet can be found in most kitchens, and the diet plan itself is laid out in a simple manner. The user will receive precise instructions for what to eat for three days. By following these instructions, they will be well on their way to losing as much as ten pounds in 3 days!
Features of Military Diet
This diet has specific foods that need to be taken and the actual time to take them. This helps the user to follow it so as to achieve the desired weight goal.
The military diet can be done by anyone. This is because, over time, substitutions for some of the foods were discovered. This makes it convenient for everyone willing to take up this diet.
The variations are as follows:
Gluten-free options: users can easily swap regular toast or crackers for gluten-free choices.
Low-sodium options: users can ask for foods with “no added salt,” like unsalted crackers or rice cakes instead of saltines. You can replace any of the foods in this meal plan with a lower sodium option.
Other substitutions: For those with specific allergies, there are some suggested substitutes for certain ingredients.
- Grapefruit: This can interfere with some medications, it is acceptable for people to switch this out. they can mix a ½ tablespoon of baking powder in water and drink it.
- Banana: Some people have a banana intolerance. They can eat either two kiwis, one cup of papaya, or two apricots. Or, they can eat grapes, plums, or applesauce, as long as they keep to the same number of calories.
- Green beans: This can be substituted with any leafy green vegetable, like spinach.
- Broccoli: Instead of broccoli, they can try another cruciferous vegetable like cauliflower or Brussels sprouts.
- Cottage cheese: They can try having plain Greek yogurt, eggs, or ham.
- Ice cream: they can eat fruit yogurt or apple juice if they are lactose intolerant.
Health Benefits of the Military Diet
Benefits that can be gained by following this diet are mostly driven by significant weight loss. This diet shares many of the same benefits that can be achieved through intermittent fasting, while still allowing followers to eat small amounts of certain foods.
The main benefit of following the military diet is quick, effective weight loss. The diet helps followers lose up to 10 pounds in just one week, and 30 pounds in a month’s time since the diet’s cycle can be repeated over weeks and months, there’s no limit to how much weight one can shed off.
Once the user is through the first cycle, they’ll quickly notice that their desire to eat unhealthy foods is fading away. The user will be able to detox a bit from their previous eating habits while building new, better calories. They’ll be more used to eating smaller portions, so they won’t feel the need to overeat at every meal.
There will be increased motivation. It is hard to push the body through a strict, challenging diet like this one and once the user has made it through those first three days, they’ll feel ready to take on anything. Sticking to the military diet is a great way to build up their willpower and learn what it takes to stay motivated even in the face of temptation. They will be more likely to stick to it because they’ll see results so quickly.
There will be a fewer risk of developing diabetes. While this diet isn’t recommended for diabetics because of the dramatically reduced calorie count, it can help keep off the development of the disease. The diet’s high fiber, high protein approach, will be able to effectively process the sugars from the fruit and ice cream. This will keep the body from producing excessive amounts of insulin that will build up in the blood. This diet could help get the body back on track. It will help the body function effectively, it also encourages quick, healthy weight loss – a key element of preventing diabetes and other metabolic conditions.
This diet helps to improve tolerance of glucose for the user. Similar to other kinds of intermittent fasting, the military diet improves insulin sensitivity. The diet plan provides the body with everything it needs to correctly respond to the presence of glucose in the blood. During fasting days or periods of time with a low-calorie intake, the body uses stored fat and sugar for energy which in turn helps by improving both cholesterol and your blood glucose levels in the body
This diet helps to boost the immune system. Research shows that military diet can actually induce the process of “immune system regeneration” this is where stem cells shift from a dormant state to one of self-renewal in the body.
Disadvantages of Military Diet
The user may start feeling tired, weak, and grumpy. That’s because the plan limits the calorie intake to fewer than 1,500 each day. This is below what is generally recommended for an adult. Some sluggishness and fatigue are to be expected.
Users might experience cravings.
It will be difficult for the user to go out to eat.
This isn’t a diet for everyone.
The results depend on the user’s efforts.
How to Use the Military Diet
The military diet has a very specific schedule: three days on, four days off. During your three days on the diet, the user will be required to adhere to a strict meal plan, and during the four days off, they should try to continue making healthy choices.
Prices vary depending on the guidelines a user may decide will be suitable for them and their needs. It is recommended that one uses the links provided in order to get what one may want.
The military diet is a very simple eating plan to follow. Although, there are some things to consider before getting started. The user will be able to stick to the diet if they do some research ahead of time and learn what they can expect.
Supplement the low-calorie diet recommended by this eating plan by drinking as much water as possible. Water can help keep the body feeling full, and it can also help boost metabolism and energy levels – which is important while on this diet!
Exercise is encouraged to enhance weight loss efforts, but the plan does advise against strenuous exercise during the three days that a person is following the low-calorie diet. Instead, the user is encouraged to do some lighter activities like walking, yoga, or swimming. They should do their running and weight training on their days off.
Alexa Bauer has a Master’s degree in nutrition from the University of Maryland and works as a full-time researcher at Swol Headquarters. Alexa Bauer spends her spare time blogging about cardiovascular health and nutrition. She’s specialized in weight loss.