Finding the right diet – that actually works – can be a challenge. While there are endless “miracle cures” out there, getting in shape requires plenty of effort on your part, but a proven diet can ensure that your hard work pays off. The Military Diet has become popular in recent years because it has a long, proven history of results being used to get US soldiers into shape. But what is the Military Diet, and how to know if it will work for you?
Put simply, the diet calls for the caloric reduction, intermittent fasting, and kick starts your metabolism into high gear so that you can lose weight faster. It can be tailored for rapid needs (like needing to fit into that old gown) or can be used over longer periods of time for those looking to overhaul their total look.
Why Is It Called The Military Diet?
The Military Diet is appropriately named because it follows the US Military’s dietary restrictions for soldiers. This means that now everyone can gain the benefits of a program that was designed by top nutritionists and researchers within the government. Not sure about the benefits of the diet? Just look at a US soldier, and recognize that you too can have a body like that, without needing to enlist.
Who Is Qualified For The Military Diet?
The great thing about the Military Diet is that it is suitable for both men and women. Since it is based on quick calorie reduction and intermittent fasting, it is recommended that men increase their total daily caloric intake on the plan by 100 calories.
How Does The Military Diet Work?
The key to the diet’s history of success is that it helps to reset the body to process foods more efficiently. But how does the Military Diet work exactly?
First of all, you’ll reduce your daily calorie intake to well under what you burn on a regular basis, even without doing any exercise. Three days every week are spent eating under 1,000 calories so that your body doesn’t add any additional fat while depleting existing fat stores. The other four days you will eat balanced meals consisting of 1,500 calories.
By reducing your calories, you are inducing a type of fasting. However, unlike cleanses and other fasting-based diets, you’ll only eat the reduced calories for three days a week, and what you eat will be optimized to give your body all the nutrients it needs to stay healthy. When you fast, your body starts to lower your Insulin-like Growth Factor (IGF-1) levels, which helps to burn fat, increase metabolism, and also helps to reduce the risk of illnesses like diabetes.
Finally, the Military Diet helps boost your metabolism to the max. The carefully selected foods both optimize nutritional intake and have the benefit of increasing your metabolism, which helps you process food more efficiently and burn off the fat. So, does the Military Diet work? Read on to learn more about how effective this program has been for people all over the world.
Military Diet Plan
The Military Diet menu is straightforward to follow, and it includes plenty of foods you probably already have. Keep in mind, you’ll want to control your portions to the recommended sizes. Otherwise, you won’t have an accurate idea of your calorie intake. This isn’t the time for seconds!
#1. Breakfast: For both the three days of reduced calorie fasting, you’ll have a fruit, protein, and grains, plus some tea or coffee for a caffeine boost to energy and metabolism. The difference is mainly in how much you eat. For example, on the three days of fasting, you can have one egg while on the four days off you can have two.Lunch: Some protein and grains will help get you through the middle of the day. For three days on this will consist of items like a can of tuna and a slice of whole wheat bread while you’ll have far more options for the four days off.
#2. Lunch: Some protein and grains will help get you through the middle of the day. For three days on this will consist of items like a can of tuna and a slice of whole wheat bread while you’ll have far more options for the four days off.Dinner: Your biggest meal of the day will always be dinner. When you sleep your metabolism goes into high gear, and eating early enough in the night means that you get a large break of fasting while you sleep. Dinner will include a small amount of protein, plenty of fruit, some veggies, and even some ice cream for dessert!
#3. Dinner: Your biggest meal of the day will always be dinner. When you sleep your metabolism goes into high gear, and eating early enough in the night means that you get a large break of fasting while you sleep. Dinner will include a small amount of protein, plenty of fruit, some veggies, and even some ice cream for dessert!
For the best Military Diet results, you’ll need to follow the Military Diet plan as closely as possible. Keep in mind that these foods have been specially chosen for the way they interact with your body.
3 Day Military Diet Plan
The 3 day Military Diet is the reduced calorie “fasting” that will help your body deplete excess fat.
Who Created The 3 Day Military Diet?
If you’re still asking yourself does the 3 day Military Diet work, just look at who designed it. The US Military follows this diet to train their soldiers, so you know it works.
3 Day Military Diet Menu
The 3 day Military Diet menu is comprised on three meals a day, each consisting of foods designed for your health. Despite the reduced calories, these foods make sure you see 3 day Military Diet results.
What To Eat On The 3 Day Military Diet?
Your 3 day Military Diet calories will be reduced to make sure you lose fat without adding any additional stores. You will follow a strict 3 day Military Diet plan for breakfast, lunch, and dinner. Each day you will eat the following foods for your meals. A note for those with particular food tastes, there are 3 day Military Diet substitutions for all meals.
- Breakfast: ½ a grapefruit, 1 slice of toast (ideally whole wheat), 2 tbsp of peanut butter, a cup of coffee or tea
- Lunch: ½ cup tuna, 1 slice toast, a cup of coffee or tea
- Dinner: 3 oz meat, 1 cup of green beans, ½ a banana, 1 apple, 1 cup of vanilla ice cream
- Breakfast: 1 egg (any style), 1 slice toast, ½ a banana
- Lunch: 1 egg (hardboiled), 1 cup of cottage cheese, 5 saltines
- Dinner: 2 hot dogs (without bun), ½ cup of carrots, 1 cup of broccoli, ½ a banana, ½ cup of vanilla ice cream
- Breakfast: 1 slice cheddar cheese, 1 apple, 5 saltines
- Lunch: 1 slice toast, 1 egg (any style)
- Dinner: 1 cup of tuna, ½ a banana, 1 cup of vanilla ice cream
3 Day Military Diet Before And After
If you figure it only takes 3 days of your time, the best way to see if it works is to try it. Track yourself with photos documenting the 3 day Military Diet before and after, and you’ll see how you immediately slim down and look more lean.
4 Day Military Diet Plan
Your food habit for the 4 day Military Diet will be far less strict than the 3 day plan. However, it is important that you don’t sabotage your efforts on your off days.
What Is The 4 Day Military Diet?
The 4 day Military Diet is when you increase your caloric intake and are able to eat more food. The ideal intake each day is 1,500 calories, so you make sure your body continues to work at shedding pounds. You want to make sure that your intake is always less than what you burn.4 day military diet menu
4 Day Military Diet Menu
The 4 day Military diet menu is far more lenient than the off days. You’ll be able to select your own foods – again, keeping a close eye on the calories – and it is recommended to choose from delicious recipes that the diet offers to make sure you see maximum results. Some sample meals on the 4 day Military diet plan include:
- Breakfast: ½ a whole wheat bagel, with 1 tbsp. of cream cheese, 1 oz. of smoked salmon, a thin slice of tomato, cucumber, and red onion
- Snack: 1 cup cantaloupe and ½ cup of cottage cheese
- Lunch: 2 slices of toast or bread, 1 tsp. of Dijon mustard, 5 slices turkey, a slice of Swiss cheese, and 1 sliced pear
- Snack: 22 pistachios and an apple
- Dinner: Baked potato topped with ½ cup of chili (turkey or vegetarian), 1 cup broccoli, and ½ cup of shredded cheddar cheese
Military Diet Substitutions
One thing that many people appreciate is that there are Military Diet plan substitutions that allow for tailoring meals to tastes and preferences. However, you’ll want to be careful that you choose your Military diet substitutes precisely, as they’ll need to match up to the same amount of calories (or less) than the food you are replacing. For example, one of the most common Military Diet substitutions for tuna is almonds, since they are high in protein. However, you can’t swap a cup of tuna for a cup of almonds, so you would instead calculate that one can is the same as around 20 almonds.
These Are Some Of The Most Popular Substitutions For The Military Diet.
- Breakfast Alternatives: Swap out grapefruits for ½ a tsp. baking soda mixed in a glass of water. Bread can be replaced with ½ cup of cereal (whole grain), ¼ of a cup of yogurt, or even a tortilla. Coffee not your thing? Green tea is an excellent substitute.
- Lunch Alternatives: Canned tuna isn’t for everyone, and it can be replaced with almonds, cottage cheese, and even chicken. Other lunch substitutions for Military Diet include swapping rice cakes for saltines, replacing an egg with 1 cup milk, a chicken wing, or even 2 slices of bacon (try for as lean as possible.)
- Dinner Alternatives: For green beans, you can measure out the calories and find a similar size of another green vegetable (remember not to go on portion size!) To replace hot dogs, deli meat and anything made of soy or tofu can be used. Vegetarians may find that they need to replace meats with low-calorie proteins, so lentils, beans, and Portobello mushrooms are excellent substitutes for Military Diet
Side Effects Of The Military Diet
Since the Military Diet focuses on utilizing your body’s processes to lose weight, most users won’t see side effects common in synthetic medications. Since you’ll be eating a reduced calorie diet it is important to keep an eye on your activity levels; the most common side effects of the Military Diet are dizziness and lightheadedness.
Final Overview Of Importance Of Military Diet
The Military Diet is accessible for everyone, and has long been proven as an effective weight loss technique. Not only does it work, but users won’t have to spend a dime on getting the body they want. In fact, since the diet means you’ll be eating less food, you’ll probably even end up saving money on groceries!
It is cheap, easy, and fast. Plus, since it can be tailored for both long and short term use, it is perfect for those looking to shed serious pounds and those who just need to slim down in a few days.