One of the most common reasons that people stray from a new diet or exercise plan is that this plan simply takes too long to offer results. After all, it can be hard to keep your motivation at peak levels when you are not seeing a reward from your efforts. This is precisely why so many people are excited to try the Military Diet. Unlike other diet plans, the Military Diet Meal Plan allows you to see results quickly. In fact, you can expect to lose as much as 10 pounds in just 7 days when following this diet plan precisely. As a result, there simply is no better way to shed a few extra pounds before a big event in your life.
Are you thinking that 10 pounds in 7 days sounds too good to be true? If so, you are not alone. Many people are a bit hesitant when first hearing about the Military Diet. However, the fact is, the military diet results are real! In fact, it is backed by science that has been around for many years.
Let’s Take A Look At The Science Behind The Military Diet
- Let’s Take A Look At The Science Behind The Military Diet
- What Sets The Military Diet Apart For Other Diets On The Market?
- So What The Catch?
- So What Exactly Does This Diet Plan Look Like?
- Making Substitutions To The Menu Plan
- What About Exercise?
- Knowing What To Drink And What Not To Drink On The Military Diet
- A Final Thought On Keeping The Weight Off
Scientific Fact #1: When You Eat Fewer Calories You Will Lose Weight
While there are many fad diets on the market that claim to let you lose weight without counting calories, the fact remains, taking in fewer calories than your body uses is the only way to really lose body fat. The Military Diet relies on this scientific fact when creating your low calorie meal plan.
It is also important for you to remember this scientific fact on the days you are off the Military Diet. If you want to continue losing weight, as well as maintain your existing weight loss, you will need to continually take in fewer calories than your body uses on a daily basis.
In order to determine approximately how many calories your body needs to maintain your current weight, simply multiply your current weight by 10 and then add your bodyweight to this total. For instance, if you weigh 100 pounds, you would multiply 100 times 10 for a total of 1000. Now simply add your weight (100 pounds) to this total for a grand total of 1100 calories per day. In order to lose weight, you would need to consume fewer calories than required to maintain your current weight.
Scientific Fact #2: Certain Foods Help To Boost Your Metabolism
If you have been trying to lose weight for some time now, chances are you have heard quite a lot about your metabolism or metabolic rate. However, if you are like most people, you may not completely understand what your metabolic rate is or how you can work to boost your metabolism.
In short, your metabolic rate is the number of calories that your body burns each day without you doing any exercise. This includes the calories that are burned for involuntary functions, such as keeping your heart beating and digesting the food you take in.
While your metabolic rate may only cover involuntary functions, it is still possible to boost your body’s metabolism through the foods that you eat. This is because certain foods require more calories to digest than others. For instance, foods that are high in protein will require far more calories to digest than foods that are high in sugar. Foods that are high in fiber can also help to boost your metabolism. This is why the Military Diet includes protein and fiber rich foods in each and every meal.
Scientific Fact #3: Consuming Foods High In Calcium Can Help The Fat Burning Process
People often imagine that when they burn body fat that this fat simply burns away. However, the truth is, this body fat must be expelled from the body through the waste process. If the fat is not properly expelled, it can be reabsorbed by the body. Calcium has been shown to greatly assist in this process as calcium bonds with fat and helps to move it through the body quickly and efficiently. It is this scientific fact that can be given credit for the fact that you get to eat a cup of ice cream each night while on the Military Diet.
Scientific Fact #4: Intermittent Fasting Can Be Good For Your Body
It is quite common for people to assume that drastically reducing their calories or cutting out food all together for a few days is bad for them. This is because of the widespread myths concerning fasting and your metabolism. However, the truth is, intermittent fasting will not have a negative impact on your metabolism. In fact, this type of fasting can be quite good for your body.
While it is true that the Military Diet does not require you to stop eating altogether, this diet plan is still considered a type of fast. This is because the medical community defines a fast as any diet that requires you to consume under 1000 calories per day.
When you choose to fast or eat a calorie restrictive diet for a few days, your body’s insulin sensitivity will increase. When you resume your normal eating patterns, this increased sensitivity will cause the body to prioritize the nutrients you take in and send them to essential muscles and organs rather than storing them in fat cells.
Periods of fasting have also been shown to reduce what is known as insulin growth factor or IGF. Medical research has shown that a reduction in IGF can help to boost the body’s ability to burn fat, as well as reducing your risk of developing type 1 diabetes.
What Sets The Military Diet Apart For Other Diets On The Market?
While it is hard to argue with the science behind the Military Diet, the fact is, this is not the only diet plan that relies on these scientific facts. So what exactly is it that sets the Military diet apart from other diets on the market? The answer is the unique set of advantages or benefits that this diet plan has to offer. In this section you will learn more about these unique advantages.
Advantage #1: You Only Need To Follow The Military Diet For 3 Days A Week!
It is true that the Military Diet restricts your calories in a rather extreme way. However, you will only need to follow this restrictive diet for 3 days a week. During the other 4 days of the week, you will be allowed to eat anything your heart desires as long as you don’t exceed 1500 calories per day.
If you have experienced problems with willpower or motivation in the past, the short term commitment required by the Military Diet is absolutely perfect for you. After all, there is nothing in this world you can’t do for just 3 short days, especially when you are seeing the results you desire.
Advantage #2: The Military Diet Is Easy On Your Budget!
Have you ever tried out a new diet plan only to find that you are required to buy hundreds of dollars worth of so called healthy or specialized food products every week? Unfortunately, this is the trend with many of the diet plans on the market today. This can be a huge problem for many people. After all, losing weight can be hard enough for many people without the need to worry about blowing your budget in the process.
On the Military Diet, you will be able to buy everything you need for the week in a single trip to your local grocery store. More importantly, you may even find that you are spending less on groceries when following this diet. This is because there is no need to purchase expensive cuts of meat or specialty products in order to follow this diet plan. In fact, you may already have all of the items you need in your cupboards right now.
Advantage #3: You Don’t Have To Wait Long To See Results!
Many diet and exercise plans require you to stick with their program for a month or longer before seeing any real results. This is because these programs aim for a steady weight loss of about 1-2 pounds per week. This means that after a full month of eating right and exercising daily, you can only expect to see a total weight loss of about 8 pounds. For many people, this type of result just isn’t enough to keep them going.
On the Military Diet, you have the ability to lose as much as 10 pounds in just 7 days. This means that you can lose more in a single week on the Military Diet than you can expect to lose in a full month on many other diets. With this type of quick results from military diet, you will never have to worry about your motivation giving out before you are able to lose the weight.
Advantage #4: The Military Diet Is Very Easy To Follow!
Nowadays, many diet plans are so complex that they require the use of entire cookbooks dedicated to the many different recipes that you can choose for each meal. The problem with this is that not every recipe you find will be created equal. While some are very low in calories, others are actually quite high in fat or sugar and should be consumed only on an occasional basis. Unfortunately, there is no one there to guide you when choosing which meals go together best. As a result, many of the people who choose to follow these diet plans will not see the results they want. In fact, some of them may actually experience weight gain despite the fact that all of the foods they are consuming are affiliated with their diet plan.
The Military Diet Plan does not require you to choose from a million different food options. In fact, each of your meals will be clearly outlined in the diet plan. The only time you will need to make changes to this plan is if you are allergic to or have a dislike of a particular food. Even in this instance, you will be provided with a very specific substitute for the foods you do not wish to eat. With all of your meals carefully planned out for you, it simply does not get any easier than following the Military Diet.
So What The Catch?
Like all diet plans, the Military Diet is not perfect. There are a few disadvantages associated with this diet plan that you should know about before deciding whether or not it is right for you. However, I must tell you, these disadvantages pale in comparison to the amazing benefits this diet plan has to offer.
Disadvantage #1: The Military Diet Allows Fewer Than 1000 Calories Per Day!
During the 3 days that you are on the Military Diet, you will be consuming fewer than 1000 calories per day. While there are many benefits associated with this type of extreme calorie restriction, this low cal diet may also leave you feeling a bit hungry. This is especially true for individuals who have been overeating up until this point.
If you find yourself struggling to stay motivated while eating such small amounts of food each day, try not to give up. Instead, remember that you only need to make it through 3 days before you will able to eat many of the foods that you are missing in your daily diet.
Disadvantage #2: Not Everyone Is A Good Candidate For The Military Diet!
While most people will experience both weight loss and multiple health benefits while on the Military Diet, this diet will not be right for everyone. For instance, women who are pregnant or trying to become pregnant should not use the Military Diet. These individuals will require more calories per day to maintain healthy bodily function than is allowed by this diet plan.
Individuals with certain medical conditions should also avoid the Military Diet. For instance, individuals with certain types of diabetes and other blood sugar related illness will not be good candidates for this diet plan due to their unique nutritional needs.
In order to ensure that this diet is safe and healthy for you, it is always best to check with your doctor before starting a new diet or exercise plan.
Disadvantage #3: The Military Diet Does Not Include Snacks
Snacking has become a way of life for many people. They eat an afternoon snack to get them through a loss of energy after lunch, or an evening snack to help pass the time while watching television. For some people, snacking has even become a social event as they meet up with coworkers or friends for a cup of coffee and piece of pie after a long day.
While snacking may play a significant role in the lives of many people nowadays, it does not play an important role in your healthy eating. In fact, there is no nutritional need for a snacking in diet. Consequently, the Military Diet has chosen to do away with snacking altogether during the 3 days you are on the diet. If snacking has become a significant part of your daily routine, adjusting to this new eating pattern can prove difficult.
So What Exactly Does This Diet Plan Look Like?
After hearing all the good and the bad aspects of the Military Diet, you are probably quite anxious to see exactly what this new and exciting diet looks like and how does military diet work. So without any further delay, here is the menu plan for the 3 Day Military Diet.
1 cup of caffeinated coffee or tea (that’s right, you don’t need to give up your morning cup of coffee, just be sure to leave out the cream and sugar)
Half of a grapefruit (if you don’t like grapefruit, be sure to check out the substitution section below)
A slice of wholegrain toast
2 tablespoons of creamy peanut butter (put it on your toast or eat it on the side, whatever you prefer)
Half a cup of tuna (canned tuna works great, just be sure to choose the kind that is packed in water to avoid the extra calories that come with the packed in oil variety)
A slice of wholegrain toast
Cup of caffeinated coffee or tea (remember a cup is only 8oz not the giant coffee cup you get from the local gas station or coffee shop)
Half a banana
A small apple
One cup of green beans
A cup of water
3 ounces or any meat you choose (if you don’t have a food scale available, 3 oz of meat is approximately the size of a deck of cards)
One cup of vanilla ice cream
One egg (feel free to cook it however you want, just remember not to use butter when cooking)
A slice of wholegrain toast
Half a banana
Cup of water
5 saltine crackers
One cup of cottage cheese
One hard boiled egg
A cup of water
One cup of broccoli
Half a cup of carrots
2 hot dogs (skip the buns and condiments)
Half a banana
Half a cup of vanilla ice cream
5 saltine crackers
A slice of sharp cheddar cheese
A small apple
A cup of water
A slice of wholegrain toast
One egg cooked however you like
A cup of water
One cup of tuna
Half a banana
One cup of vanilla ice cream
Making Substitutions To The Menu Plan
Now that you have looked over the menu plan for the Military Diet food list, you may have spotted a food or two that you simply do not want to eat or perhaps are unable to eat due to allergies or other sensitivities. If this is the case, do not worry! This does not mean that you cannot take advantage of the fat burning power that the Military Diet has to offer. Instead, simply located the substitute below for each of the foods that you wish to eliminate from the plan.
Feel free to make as many substitutions as you would like off of this list. However, just remember to ensure you are always substituting with a portion size that has the same number of calories as the original menu option. Here are some military diet tips: For instance, if you plan on substituting cheddar cheese for cottage cheese, you will only be able to eat a 1 ounce serving of cheddar in order to get the same number of calories as are in a cup of cottage cheese.
While you may think that you can substitute grapefruit with another type of fruit, this is not the case. This is because the grapefruit that is included in the Military Diet serves a far more important purpose than simply providing nourishment. This fruit helps to change the body’s PH balance to a more alkaline environment. This is important as fat flourishes in acidic environments while alkaline environments help to promote fat burning.
If you must substitute the grapefruit in this diet, do so by adding half a teaspoon of baking soda to a glass of water and drinking it. This will have the same effect as eating half a grapefruit.
Peanut Butter Substitute:
Peanut allergies are rather common nowadays. Thankfully, finding a peanut butter substitute is rather simple. You can substitute this food with equal portions of soy butter, pumpkin butter, almond butter, sunflower butter. You can also choose to eat two tablespoons of plain sunflower seeds if you prefer.
Wholegrain Toast Substitute:
If you have a gluten allergy or simply prefer not to eat bread, there are several foods you can substitute for the wholegrain toast in the Military Diet menu plan. You can eat up to one eighth cup of plain sunflower seeds, one quarter cup of yogurt, half a teaspoon of flax seeds, or two rice cakes.
While most of you were probably quite happy to see that coffee was included in the 3 day menu plan, some of you may choose to substitute this fan favorite with green tea or hot chocolate. Just be sure that your portion size contains the same amount of calories and caffeine.
If you have a seafood allergy or simply do not like canned tuna, you may have been a bit worried when you saw several meals calling for this particular food. However, there is no need to worry as there are several foods you can eat in place of tuna on the Military diet. For instance, you can substitute with any piece of lean meat or fish, almonds, peanuts, tofu, or cottage cheese. Again, just remember to ensure that your portion size equals the same number of calories as were in your original portion of tuna.
Green Bean Substitute:
If you can’t or simply do not want to eat green beans, substituting this food is quite easy. Simply choose any other green vegetable, such as lettuce or kale. Just be sure to eat the same number of calories.
The Military Diet can be vegan friendly as well. If you choose not to consume meat, simply substitute this food with beans, portobello mushrooms, or tofu.
The Military Diet uses bananas in several different meals. If you do not like bananas or are simply craving a bit of variety, you can substitute this fruit with other types of fruit such as kiwis, papayas, or even applesauce.
Squash, bell peppers, and beets all make excellent substitutes for carrots when following this diet plan.
Just like the green bean substitution, you must simply replace your broccoli with another green vegetable.
Cheddar Cheese Substitution:
If you prefer not to eat cheese or are lactose intolerant, there are several options available for this substitution. For instance, you can choose to substitute cheddar cheese with eggs, ham, cabbage, soy cheese, or tofu.
Hot Dog Substitute:
If hot dogs are not among your favorite foods, you can choose to substitute with turkey dogs, deli meat, or bratwurst. If you wish to eliminate the meat altogether, you can always choose beans or tofu.
Eggs provide vital protein while on the Military Diet. However, if you choose not to eat eggs, you can still get the protein you need by substituting with one chicken wing, 2 slices of bacon, or a quarter cup of seeds or nuts.
While you can substitute an apple with virtually any type of non-citrus fruit, try sticking to peaches, grapes, plums, or pears.
Cottage Cheese Substitute:
Not a big fan of cottage cheese? It’s ok, you can substitute with cheddar cheese, plain greek yogurt, eggs, or ham.
Vanilla Ice Cream Substitute:
While I’m sure many of you are wondering why anyone would want to take the ice cream out of their diet, there may be a few of you who wish to do away with this particular food. In the event that you are lactose intolerant or simply do not like ice cream, you can always substitute with coconut milk ice cream, apple juice, or fruit flavored yogurt.
Saltine Cracker Substitute:
Saltine crackers can be substituted with gluten free crackers or rice cakes. Just be sure to check the calories to ensure you are still consuming the same number of calories per serving.
What About Exercise?
As I’m sure you are aware, most diet plans also require you to participate in a certain amount of exercise each week in order to see results. Now that you have the eating portion of the Military Diet down, you are probably wondering about just how much exercise you will be required to do. The answer may surprise you. You are not required to do any exercise in order to see results on this diet! With that being said, it is important to note that exercise is not a bad thing.
While you may not need to exercise in order to lose weight with the Military Diet, getting your body moving certainly cannot hurt. The more your body moves, the more calories you are going to burn, and ultimately the more weight you are going to lose. So while I am not saying that you need to run to your local gym and purchase a membership, you may want to consider some of the small ways in which you can fit some more exercise into your day. For instance, rather than catching the elevator to your office on the second or third floor, consider taking the stairs. Stop looking for the parking spot closest to the door when stopping at a local store. Instead, park towards the rear of the lot and walk the extra distance. These types of small changes in your daily routine can really add up and allow you to lose even more weight without feeling as though you are forced to exercise.
Knowing What To Drink And What Not To Drink On The Military Diet
When following the Military Diet, what you drink can be just as important as what you eat. Both during your time on and off the diet, you should try to consume as much plain water as possible. This will help to flush your body of toxins, assist in the flushing of fat, and increase your body’s fat burning ability.
In addition to drinking water, it is important that you avoid any drinks which contain artificial sweeteners. This includes nearly all diet sodas and many juice products. Artificial sweeteners should also be avoided in your food as they can interfere with your body’s ability to burn fat and can ultimately slow your metabolism. If you absolutely must enjoy a sweet treat, wait until the 4 days you are off your menu plan and then select a small treat that is made with real sugar or natural sweeteners such as honey.
If you are wondering about the consumption of additional coffee or energy drinks, you should know that these items are not strictly prohibited. However, you will need to avoid the use of cream and sugar when drinking coffee and you should only select sugar free varieties if substituting with energy drinks.
A Final Thought On Keeping The Weight Off
In as little as 7 days, you could be up to 10 pounds lighter than you are right now. However, it is important to remember that you can put this weight back on even easier than you lost it if you do not take steps to keep the weight off.
After your 3 days on the Military Diet, it is important to restrict your calories to under 1500 calories. This goes for people who plan on repeating the 3 day cycle the following week, and for those who only intend to follow the diet for a single week. This diet of 1500 calories is what is known as a maintenance diet. This simply means that it allows you to maintain the weight loss that you have already achieved rather than destroying all of your hard work.
When working to keep the weight off, you may also want to consider adding a bit more exercise to your routine. Again, this does not need to mean hitting the gym everyday. Instead, just remain vigilant of how many calories you are taking in and take small steps to increase the number of calories your body is burning. If you are able to do these small things, you will be able to lose the excess weight and keep it off with the help of the Military Diet.