3 day military diet menu printable - 3 day military diet pdf
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Updated: May 12,2023





The 3-Day Military Diet Review – The Ultimate Scientific Guide. Discover the military diet and how you can effectively practice it with a diet chart. Medically reviewed by Neelanjana SinghNeelanjana Singh, RD. Expertise: Nutrition. Experience: 30 years. Neelanjana Singh has over 30 years of experience in the field of nutrition and dietetics. She created and headed the nutrition facility at PSRI Hospital, New Delhi. She has taught Nutrition and Health Education at the University of Delhi fo. more. Expertise: Nutrition. Experience: 30 years. Neelanjana Singh has over 30 years of experience in the field of nutrition and dietetics. She created and headed the nutrition facility at PSRI Hospital, New Delhi. She has taught Nutrition and Health Education at the University of Delhi fo. more. Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist. Expertise: Nutrition & Fitness. Experience: 6 years. Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and. more. Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist. Expertise: Nutrition & Fitness. Experience: 6 years. Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and. more. Charushila BiswasCharushila Biswas , MSc (Biotechnology), ISSA Certified Fitness Nutritionist • Apr 11, 2023. The Military Diet promises to help you lose 10 pounds in 3 days. This diet plan works by limiting your calorie consumption and boosting your metabolism. Also, the foods allowed in this diet help improve insulin sensitivity. As a result, your blood sugar levels get back to normal, and the diet also prevents fat gain. However, in 3 days, what you will lose is water weight and not that of fat. After the 3-day Military Diet, you must regularly consume a balanced diet and exercise. Contrary to popular belief, the Military Diet is not actually associated with the military. It is called so because you need extreme discipline and consistency to follow this diet. Note: This is not a long-term diet plan. Also, it is not suitable for pregnant and nursing mothers and older adults. With that in mind, here’s everything you need to know about the 3-day Military Diet. Scroll down! In This Article. 3-Day Military Diet To Lose Weight. The 3-Day Military Diet Plan (Day 1 – Day 3) Post-Diet Days (Day 4 – Day 7) Review: Is Military Diet Safe And Sustainable? Diet Chart The Best Part Of The Military Diet Benefits Side Effects Dos & Don’ts Results Best Tips. 1. The 3 – Day Military Diet Plan. The 3-day diet plan includes foods that are nutritious, filling, and low in calories. In this low-carbohydrate meal plan, you will be allowed to consume not more than 1000 calories per day, for three days. Here is the fat burning diet plan that will guide you on what to eat, how many calories to consume, and what recipes you can try with the allowed ingredients. Day 1 – Monday. As you start the diet, Day 1 is probably the hardest. If you’re someone who is used to eating as per your desire and cravings, the diet can seem restrictive. Besides, depending on how many calories you’re used to consuming, you may feel hungry even after eating a meal. What You Need. 1/2 grapefruit – 10 calories 1 tablespoon honey – 64 calories 1/2 lime – 5 calories 2 slices of whole-grain bread – 120 calories 1 tbsp peanut butter – 94 calories Coffee or tea – 10 calories 1/2 cup tuna – 100 calories 1/2 cup spinach – 3 calories 1 multigrain biscuit – 66 calories 100 gms chicken or fish – 160 calories 1/2 cup green beans – 31 calories 1/2 banana – 53 calories An apple – 77calories Vanilla ice cream – 70 calories. Day 1 Diet Chart. Early Morning (7:30 – 7:45 a.m) Warm water with 1 tablespoon honey and juice of 1/2 a lime Breakfast (8:15- 8:30 a.m) 1/2 grapefruit + 1 slice multigrain toast with 1 tablespoon peanut butter + 1 cup black coffee/tea Pre-Lunch (11:30 a.m) 6 almonds + 1/2 cup sliced cucumber Lunch (1:00 – 1:30 p.m) 1/2 cup tuna +1 slice multigrain toast+ 1/2 cup blanched spinach Evening Snack (4:00 – 4:30 p.m) 1 cup green tea/ black coffee (without sugar) + 1 multigrain biscuit Dinner (7:00 – 7:30 p.m) Steamed chicken or fish + 1/2 cup blanched green beans + 1/2 banana + 1 apple + 1 small scoop vanilla ice cream. Why This Works. On the first day of the diet, you will consume a maximum of 1100 calories. This puts your body in a calorie deficit. This particular combination of foods is also supposed to help in boosting metabolism. Other Foods To Eat. Fruits – Muskmelon, watermelon, guava, orange, apple, kiwi, and tangerine. Veggies – Celery, leek, bok choy, cabbage, eggplant, asparagus, green beans, spinach, broccoli, kale, carrot, beetroot, radish, spring onion, peas, and tomato. Protein – Fish, chicken breast, lean ground turkey, ground lean beef, kidney beans, black-eyed peas, chickpeas, soy, tofu, and lentils. Dairy – Low-fat milk, low-fat yogurt, eggs, sour cream, and buttermilk. Fats & Oils – Olive oil, hemp seed oil, flaxseed oil, and rice bran oil. Beverages – Fresh fruit and vegetable juices, coconut water, buttermilk, and detox drinks. Condiments – Salsa, guacamole, mustard sauce, hot sauce, hummus, and pesto. Herbs & Spices – Mint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seeds, fenugreek seeds, turmeric powder, black onion seeds, and allspice. Foods To Avoid. Fruits – Mango and jackfruit Dairy – Full-fat milk, full-fat yogurt, and full-fat cream Fats & Oils – Vegetable oil, butter, margarine, and mayonnaise Beverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol Condiments – Tomato ketchup, barbecue sauce, sweet chili sauce, chili sauce, ranch dressing, and mayonnaise. If you are allergic or do not like to eat any of the foods listed in the diet chart, here is a substitute list for you. Food Substitutes. Honey – Organic maple syrup Lime juice – Apple cider vinegar Grapefruit – Orange or tangerine Multigrain bread – whole wheat bread or white bread. Bread free from gluten can be made with millets, corn, or amaranth. Peanut butter – Sunflower seed butter Black coffee/tea – Green tea or ginger tea Almonds – Walnut or pecan nut Cucumber – carrot Tuna – Salmon or chicken breast Spinach- Collard greens Multigrain biscuit – Saltine crackers Steamed chicken or fish – Lentil/ chicken clear soup Blanched green beans – Blanched asparagus Apple – Pear Banana – Passionfruit Vanilla ice cream – Fruits with sour cream. Useful Tip. Use an oil spray to consume less oil. Diet and exercise go hand in hand when it comes to losing weight (1), (2), (3). Here is a list of activities to be followed on Day 1. Exercises. Arm circles – 1 set of 10 reps (clockwise and anticlockwise) Wrist circles – 1 set of 10 reps (clockwise and anticlockwise) Neck rotation – 1 set of 10 reps (clockwise and anticlockwise) Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise) Leg rotation – 1 set of 10 reps (clockwise and anticlockwise) Waist rotation – 1 set of 10 reps (clockwise and anticlockwise) Intermittent running – 20 minutes Situps- 1 set of 10 reps Scissor legs – 2 sets of 10 reps Jumping Jacks – 2 sets of 20 reps Crunches – 2 sets of 10 reps Full squat – 1 set of 10 reps Forward Lunge – 1 set of 10 reps Stretch Here is a low-calorie delicious recipe that I recommend for you on Day 1. Suggested Recipe For Day 1. Shredded Pepper Chicken. What You Need. 100 grams chicken breast Lemon juice 1/2 teaspoon oregano 1/4 teaspoon chili flakes 1/4 teaspoon pepper Salt. How To Cook. 1. Pour three inches of water into a pot and put in the chicken breast. Let it cook until the chicken becomes soft. 2. Take out the chicken breast and shred it. 3. Transfer the shredded chicken to a bowl. 4. Add a pinch each of pepper and salt, oregano, chili flakes, and lemon juice. 5. Toss the meat around to mix the spices. How You Will Feel By The End Of Day 1. If you are new to working out, you may experience muscle fatigue and pain. Nothing to worry about as this pain will subside once you work out regularly. You will sleep great today, which is required for you to start your Military diet on the 2nd day. Day 2 – Tuesday. The pattern on Day 2 is similar to that of Day 1. If you found Day 1 to be easier than you expected, then Day 2 will be another cakewalk. What You Need. 1 egg – 78 calories 1 tsp apple cider vinegar – 0 calories 1 slice of whole grain bread – 53 calories 1/2 banana – 53 calories 1 cup carrot juice – 163 calories 1/2 cup cottage cheese – 164 calories 3 oz tips of sauteed asparagus – 27 calories 5 saltine crackers – 63 calories 2 almonds – 14 calories 1 multigrain biscuit – 66 calories 2 hot dogs – 300 calories 1 cup broccoli – 15 calories 1/2 cup carrots – 25 calories 1 small cup vanilla ice cream – 70 calories. Day 2 Diet Chart. Early Morning (7:30 – 7:45 a.m) Warm water with 1 teaspoon apple cider vinegar Breakfast (8:15- 8:30 a.m) 1 boiled egg + 1 slice of multigrain bread + 1/2 banana Pre-Lunch (11:30 a.m) 1 cup carrot juice + 2 almonds Lunch (1:00 – 1:30 p.m) 1/2 cup cottage cheese with 5 tips of sauteed asparagus + 1 hard boiled egg + 5 saltine crackers Evening Snack (4:00 – 4:30 p.m) 1 cup green tea/ black coffee (without sugar) + 1 multigrain biscuit Dinner (7:00 – 7:30 p.m) 2 hot dogs + 1 cup sauteed broccoli + 1/2 cup sauteed carrots + 1/2 banana + 1 small scoop of ice cream. Why This Works. Eggs and cottage cheese are high in protein, bananas are rich in potassium, and broccoli and carrots have fiber. Other Foods To Eat. Fruits – Orange, apple, musk melon, guava, watermelon, kiwi, and tangerine. Veggies – Bottle gourd, bitter gourd, bell pepper, celery, cauliflower, leek, bok choy, cabbage, eggplant, asparagus, green beans, spinach, broccoli, kale, carrot, beetroot, radish, spring onion, peas, and tomato. Protein – Chicken breast, fish, lean ground turkey, ground lean beef, tofu, kidney beans, black-eyed peas, chickpeas, soy chunks, and lentils. Dairy – Low-fat milk, low-fat yogurt, eggs, sour cream, and buttermilk. Fats & Oils – Olive oil, hemp seed oil, flaxseed oil, and rice bran oil. Beverages – Fresh fruit and vegetable juices, coconut water, buttermilk, and detox drinks. Condiments – Salsa, guacamole, mustard sauce, hot sauce, hummus, and pesto. Herbs & Spices – Mint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seed, fenugreek seeds, turmeric powder, black onion seeds, and allspice. Foods To Avoid. Fruits – Mango and jackfruit Dairy – Full-fat milk, full-fat yogurt, and full-fat cream Fats & Oils – Vegetable oil, butter, margarine, and mayonnaise Beverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol Condiments – Tomato ketchup, barbecue sauce, sweet chili sauce, chili sauce, ranch, and mayonnaise. You can use the foods listed below instead of those in the Day 2 diet chart. Food Substitutes. Apple cider vinegar – Lime or lemon Egg- Boiled chicken Multigrain bread- Whole wheat bread or millet/ corn bread (if you are gluten sensitive) Banana- Avocado/papaya Carrot – Celery or parsnip Almond – Walnut or pecan nuts Cottage cheese – Ricotta cheese Asparagus – Green beans Boiled egg – Baked fish Saltine crackers – Gluten-free crackers, rice cakes, and oats crackers Green tea/ black coffee – Herbal tea Multigrain biscuit – Roasted lentils or popcorn Hot dog – Soy, lentils, mushrooms, and beans Broccoli – Cauliflower Carrot – Asparagus or celery Banana- Avocado Ice cream- Fat-free frozen yogurt. Useful Tip. Blanch or grill your veggies to make it taste different. You must exercise on Day 2 as well. Unless you help the stored fat to get used up as energy, you will not lose weight. Therefore, put on your training shoes and do the following exercises. Exercises. Arm circles – 1 set of 10 reps (clockwise and anticlockwise) Wrist circles – 1 set of 10 reps (clockwise and anticlockwise) Neck rotation – 1 set of 10 reps (clockwise and anticlockwise) Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise) Leg rotation – 1 set of 10 reps (clockwise and anticlockwise) Waist rotation – 1 set of 10 reps (clockwise and anticlockwise) Rope jumping – 2 sets of 40 reps Pushups – 2 sets of 5 reps Situps – 2 sets of 5 reps Mountain climbers – 2 sets of 10 reps Jumping squat – 2 sets of 10 reps Leg up – 1 set of 10 reps Scissor kicks – 1 set of 10 reps Tricep dips – 2 sets of 5 reps Crunches – 2 sets of 10 reps Forward plank – 2 sets of 15-second plank Stretch. I always prefer home-cooked food even if it is a hot dog! Here is how to prepare a homemade hot dog. Suggested Recipe For Day 2. Diced Hot Dogs With Veggies. What You Need. 2 lean meat hot dogs 1 cup broccoli florets 1/2 cup baby carrots 1/2 teaspoon dried thyme 2 tablespoon lemon juice 1/2 teaspoon salt. How To Cook. 1. Pour 2 inches of water into a soup pot and let it come to a boil. 2. Add the hot dogs, broccoli florets, and baby carrots. 3. Take out the veggies after two minutes, and take out the hot dogs after six minutes. 4. Dice the hot dogs and veggies and toss them in a bowl. 5. Add salt, lemon juice, and dried thyme. Mix well. How Will You Feel After Day 2. After completing Day 2 of the Military diet, you will feel lighter. This will motivate you even more, and you will look forward to Day 3. Day 3 – Wednesday. Day 3 is the final day of the diet restrictions. On this day you will consume about 1000 calories. What You Need. 5 saltine crackers – 60 calories 1 slice of cheddar cheese – 110 calories 1 small apple – 75 calories 1 boiled egg – 78 calories 1 slice of multigrain bread – 75 calories 1 cup chicken clear soup – 216 1 multigrain biscuit – 66 calories 1/2 cup tuna – 190 calories 1/2 banana – 53 calories 1 cup blanched spinach – 7 calories 1 small bowl of ice cream – 70 calories Fenugreek seed soaked water – 0 calories. Day 3 Diet Chart. Early Morning (7:30 – 7:45 a.m) 1 cup fenugreek seed soaked water Breakfast (8:15- 8:30 a.m) 1 slice of cheddar cheese + 5 saltine crackers + 1 small apple Pre-Lunch (11:30 a.m) 4 walnuts/ 6 unsalted pistachios+ 1 cup calcium fortified low-fat milk Lunch (1:00 – 1:30 p.m) 1 hard boiled egg + 1 slice of multigrain toast + 1 cup chicken clear soup Evening Snack (4:00 – 4:30 p.m) 1 cup green tea/ black coffee (without sugar) + 1 multigrain biscuit Dinner (7:00 – 7:30 p.m) 1/2 cup grilled tuna (use olive oil) + 1 cup blanched spinach+ 1/2 banana + 1 scoop vanilla ice cream. Why This Works. Once again, the diet allows you to eat enough food to keep away from junk and binge eating while still keeping you in the calorie-burning zone. Other Foods To Eat. Fruits – Passion fruit, pomegranate, banana, apple, orange, musk melon, guava, watermelon, kiwi, and tangerine. Veggies – Celery, broccoli, cauliflower, bottle gourd, bitter gourd, bell pepper, leek, bok choy, cabbage, eggplant, asparagus, green beans, spinach, swiss chard, kale, carrot, beetroot, radish, spring onion, peas, and tomato. Protein – Chicken breast, fish, lean ground turkey, ground lean beef, tofu, kidney beans, black-eyed peas, mung beans, chickpeas, soy chunks, and lentils. Dairy – Low-fat milk, low-fat yogurt, fat-free frozen yogurt, eggs, sour cream, and buttermilk. Fats & Oils – Olive oil, hemp seed oil, flaxseed oil, and rice bran oil. Beverages – Fresh fruit and vegetable juices, coconut water, buttermilk, and detox drinks. Condiments – Salsa, guacamole, mustard sauce, hot sauce, hummus, and pesto. Herbs & Spices – Mint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seeds, fenugreek seeds, turmeric powder, black onion seeds, and allspice. Foods To Avoid. Fruits – Mango and jackfruit Dairy – Full-fat milk, full-fat yogurt, and full-fat cream Fats & Oils – Vegetable oil, butter, margarine, and mayonnaise Beverages- Aerated drinks, packaged fruit juices, packaged coconut water, and alcohol Condiments – Tomato ketchup, barbecue sauce, sweet chili sauce, chili sauce, ranch dressing, and and mayonnaise. If you want to substitute food(s) listed in the diet chart, see the next section. Food Substitutes. Fenugreek seeds – Fennel seeds Cheddar cheese- Greek yogurt and ricotta cheese Saltine cracker- Gluten-free crackers, rice cakes, and oats crackers Apple – Pomegranate Walnut – Almonds Pistachios – Pecan nuts Low-fat milk – buttermilk or fat-free yogurt Egg – Boiled lentils Multigrain bread – Cornbread or white bread (if you are gluten sensitive) Chicken clear soup- Kidney bean chilli or mushroom clear soup Green tea/ black coffee – Fresh fruit juice Multigrain biscuit – Saltine crackers Grilled tuna – Blanched chicken breast or boiled egg or grilled mushroom Blanched spinach- Swiss chard Banana – Avocado or papaya Vanilla ice cream – Fat-free Greek yogurt. Useful Tip. Soak 2 teaspoons fenugreek seeds overnight in a cup of water. Drink it as soon as you wake up in the morning. Day 3 will be no different from Day 1 or 2 when it comes to exercising. You have to burn the calories to lose weight. Here are the recommended exercises for Day 3. Exercises. Arm circles – 1 set of 10 reps (clockwise and anticlockwise) Wrist circles – 1 set of 10 reps (clockwise and anticlockwise) Neck rotation – 1 set of 10 reps (clockwise and anticlockwise) Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise) Leg rotation – 1 set of 10 reps (clockwise and anticlockwise) Waist rotation – 1 set of 10 reps (clockwise and anticlockwise) Running/brisk walking – 15-20 minutes Jumping Jacks – 2 sets of 20 reps Full squat – 2 sets of 10 reps Forward Lunges – 1 set of 10 reps Jumping Lunges – 1 set of 10 reps Tricep dip – 1 set of 10 reps Situps – 2 sets of 10 reps Scissor kicks – 2 sets of 10 reps Crunches – 2 sets of 20 reps Stretch. Here is a simple recipe made amazing by adding exotic herbs. Take a look.


Military Diet: A Beginner’s Guide and Meal Plan. The military diet is a popular short term weight loss diet that is achieved through calorie deprivation. If you are looking for a new diet that allows for you to lose weight quickly, the Military Diet is worth considering. This article will break down precisely what the diet entails as well as its reported health benefits and some sample days of what it’s like abiding by the food restrictions for the 3-day Military Diet. Thorne Partnership. NSF Certified Products. Supports All Health Needs. Get 25% OFF , Today!! Table of Contents. What Is the Military Diet? The Military Diet is a low-calorie-low-fat crash diet made to help people drop pounds quickly. It’s not an easy diet to stick to, but for those who do, the benefits include weight loss, less bloating, and, if the diet is followed for several cycles, a leaner, more body. The military weight loss diet is important because it can help you cultivate self-discipline to stop relying on fatty, processed, unhealthy foods and commit to a better diet and improved lifestyle. There is only one Military Diet. Although it has gone by several names over the years, including the Army Diet, Cleveland Clinic Diet, Mayo Clinic Diet, and Navy Diet, the foods and procedures of the diet haven’t changed. How Does the Military Diet Work? In the Military Diet, you follow a specific daily eating plan that includes a limited set of foods and a certain number of calories. You stick to the low-calorie phase for three days, then take four days off and eat slightly more calories. Repeat until you’ve reached your goal weight. How Does the Military Diet Work? The Military Diet works through simple calorie limitation, the age-old logic that if you take in less than you burn, you will drop pounds. This diet keeps the calories relatively low so that even a person who is not physically active will be in a caloric deficit while following it. Some people believe combining foods in the diet creates a chemical reaction that helps the body burn calories faster, but there is no solid scientific evidence. There are also claims that the diet can help you lose ten pounds in a week. Once again, this isn’t a likely result of this diet. You need to burn about 3500 calories to lose one pound. Unless you’re running multiple marathons each week – which would not be recommended on a low-calorie diet – you won’t burn 35,000 calories! What Are the Health Benefits of the Military Diet? There are many benefits to the healthy Military Diet, but the most significant benefit is weight loss. If you’re overweight, go on the Military Diet, and stick to it, you will likely lose weight. When overweight people lose weight, they generally feel better and reap health benefits like reduced risks of heart disease, diabetes, and other obesity-related illnesses. What Are the Health Benefits of the Military Diet? Some people report feeling less bloated and having more energy in the initial days of the Military Diet. This effect is usually due to a combination of factors. The foods in this diet are simple and unprocessed, the portions are small, and caffeine is part of the diet. The best Military Diet weight loss plan can also help you pay attention to calorie count and get in the habit of keeping track of what you eat. Even when you’re off the diet, you can still use what you learned while on it to plan meals and understand approximately how many calories you’re taking in. What Are the Health Risks of the Military Diet? The Military Diet won’t hurt you if you keep it up for a limited time – one week to one month -unless you exert yourself heavily. If you overdo physical exercise while not taking in enough calories, symptoms include feeling shaky, dizzy, confused, and faint. The main health risks of the Military Diet usually happen only if you maintain the diet beyond a temporary period. A diet like this doesn’t have enough calories or nutrients to sustain energy and health, so if you continue the diet for too long, symptoms of malnourishment are possible. Another health risk of the Military Diet that people don’t often discuss is constipation. Low-fiber diets like this can slow down your elimination system, making you feel bloated and uncomfortable even though you’re not taking in much food. One way to avoid constipation while on the Military Diet is to switch up the proteins, replacing meat portions with beans or tofu, at least sometimes. Using whole-wheat bread instead of white bread can also help add some extra fiber. How To Do the Military Diet? Following the Military Diet time to eat schedule is not complicated. The rules and foods are laid out for you clearly and simply. How To Do the Military Diet? For three days, you follow the strict portion of the diet, where you eat a minimal number of foods in specific amounts, adding up to about 1,000 calories per day. Once the three days are over, you can switch to a slightly more varied diet, as long as you keep it low-cal, around 1500 calories. Repeat this cycle until you reach your desired weight. What Is the Best Duration for Military Diet? The strict caloric restriction portion of the Military Diet is not meant to be adhered to for more than three days at a time. So when you see numbers like 7, 10, or 14 days, you follow the 3 days on/4 days off cycle for that number of days. 3-Day Military Diet 7-Day Military Diet 14-Day Military Diet 10-Day Military Diet. 1. 3-Day Military Diet. The strict portion of the Military Diet runs in 3-day intervals. If you want to get rid of excess water weight and feel lighter for an event, you can do one three-day stint only. 2. 7-Day Military Diet. The original Military Diet is set up for a 7-day cycle. As mentioned above, the strictest calorie restriction phase lasts for three consecutive days. You’re meant to eat a slightly more robust diet the other four days of the week, but not by much. You still need to adhere to a specific military diet food list and caloric limits. The diet gives examples of meals you can eat during these four days off. 3. 14-Day Military Diet. The 14-day Military Diet means you follow the diet of three days on/four days off for two consecutive weeks. This plan can lead to noticeable weight loss for most people. 4. 10-Day Military Diet. The ten-day Military Diet involves following the diet in a cycle. It is three days on/four days off/three days on, totaling ten days of the diet. Once again, this plan allows for a good chance of weight loss. Ultimately, the best duration for the Military Diet depends on what your goals are and how strong your willpower is. It’s a challenging diet to follow, so staying on it for two weeks will take focus and perseverance. Due to its limited options, most people don’t stay on the Military Diet for more than one month (4 cycles). Start with the Military Diet to build your self-discipline, then segue into a more varied eating plan that is part of an overall healthier lifestyle after a couple of weeks. What Are the Foods That You Can Eat While on a Military Diet? The Military Diet plan menu allows you small portions of meat, dairy, and certain types of vegetables, as well as ice cream and fruit for a treat. Here are some acceptable foods to eat while on a Military Diet. Cottage Cheese Meat Bananas Vanilla ice cream Hot dogs Eggs Bread Grapefruit Broccoli Apple Greek Yogurt Tuna Cheddar Cheese Green beans Black coffee Green Tea Herbal tea. You can modify this diet to suit vegan and vegetarian needs. Plant-based protein takes the place of meat, and dairy alternatives take the place of ice cream and cottage cheese. For your v or vegan Military Diet shopping list, you can add the following. Tofu Chickpeas Vegan Ice Cream Soy or Almond Milk. The alternative kinds of milk function as vegan substitutes for cottage cheese on the Military Diet. You can also use plain bagged nuts like almonds to substitute meat protein. Portions sizes will be outlined in the Military Diet PDF. There are other ways to substitute foods on the Military Diet. For example, you can swap the half can of tuna out for a similar amount of lean meat. You can eat two rice cakes instead of toast for breakfast and lunch if you’re gluten-free. What Are the Foods That You Should Avoid While on a Military Diet? The real Military Diet is very structured. Any foods other than those listed in the plan -or comparable substitutions- should be avoided while on this diet. If you go off-book, you can easily consume too many calories and derail your hoped-for results. Who Should Do the Military Diet? The Military Diet is best for people who want to lose a few pounds quickly for an event like a wedding or vacation. It is a good choice for people who dislike cooking and don’t mind bland foods. Keep in mind the military weight loss diet will only work for those who have solid willpower and can follow the strict plan to the letter without caving in, snacking, etc. Physically small people will have an easier time adhering to the diet because they burn fewer calories. If you’re a taller, larger-framed individual, you need more calories to function, so you will find yourself constantly hungry, tired, and “hangry” on this diet. What Are the Best Recipes for Military Diet? During the 3-day strict phase of the Military Diet, you eat a minimal number of foods in limited quantities. It’s very plain, so there isn’t much in the way of recipes for that diet phase. However, during your four off days, you can get more creative and make tasteful, low-calorie meals that satisfy some of your cravings. Here are some simple recipes. Tuna Pita Pocket : Mix 1/2 can of tuna with 1/4 cup white beans, one teaspoon of olive oil, and one teaspoon of lemon juice. Serve in a 4-inch whole-wheat pita with two leaves of lettuce. You can add a serving (one cup) of grapes as a side. Banana & Honey Smoothie : Blend (in a blender) 1 cup of plain soy milk, one banana, one tablespoon of honey, two tablespoons of oatmeal, and one tablespoon of flax seeds. Cajun Chicken With Rice : Sprinkle 1 teaspoon of dried Cajun seasoning on 4 ounces of chicken breast. Bake or grill. Saute 1 clove of garlic, 1/2 cup chopped onion, 1 bell pepper, in 2 teaspoons of olive oil. Add 2 tablespoons of tomato paste and a few sprinkles of Tabasco sauce. Add 3/4 cup of precooked brown rice. Serve the chicken on top of the rice. What Is a Sample Military Diet Plan? The Military Diet plan ingredients stick with a regimented set of foods during its three-day first phase. Here’s what the Military Diet menu looks like. Military Diet DAY 1 : Breakfast. 1 Slice of Toast. 2 Tablespoons of Peanut Butter. 1 cup Coffee or Tea (with caffeine) Lunch. 1 Slice of Toast. 1 cup Coffee or Tea (with caffeine) Dinner. 3 ounces of any type of meat. 1 cup of green beans. 1 cup of vanilla ice cream. Military Diet DAY 2 : Breakfast. 1 slice of toast. Lunch. 1 cup of cottage cheese. 1 hard-boiled egg (or cooked. however, you like) 5 saltine crackers. Dinner. 2 hot dogs (without bun) 1 cup of broccoli. 1/2 cup of carrots. 1/2 cup of vanilla ice cream. Military Diet DAY 3 : Breakfast. 5 saltine crackers. 1 slice of cheddar cheese. Lunch. 1 hard boiled egg (or cooked however you like) 1 slice of toast. Dinner. 1 cup of vanilla ice cream. What Should You Eat for the Remaining Four Days of the Military Diet? For the remaining four days of the Military Diet, you can expand your choices, but for best Military Diet results, the diet recommends you don’t eat more than 1500 calories per day. The Military Diet’s official website offers meal suggestions for the four off days. These tasty options include Yogurt Parfait, Chicken Salad Wrap, Shrimp, and Zucchini Pasta. While it’s still healthy food, and the portions are relatively small, these meals will seem like an indulgence compared to the three strict dieting days. What Are the Facts About the Military Diet? 1. The Military Diet is a calorie-restricted, cycled diet meant to be followed for brief stints to achieve quick weight loss. 2. The Military Diet is not affiliated with or endorsed by any branch of the armed forces. The name of the diet was chosen based on the fact that it is a challenging plan to follow and requires a large amount of discipline. 3. There are many Military Diet testimonials and Military Diet before and after available online. But you won’t know how well the diet will do for you until you try it. 4. Men need to add 100 more calories to the Military Diet, while women can follow it as-is. How Long Should You Follow a Military Diet? You can follow the Military Diet for a week for short-term results. The weight loss results are mainly water weight when followed for this short period. For some people, this is sufficient. Some people choose to follow the Military Diet for up to a month. They claim this yields excellent weight loss results, but when someone finally goes off the diet, they can’t expect to maintain their goal weight if they go back to their old eating habits. It’s essential to pursue a healthy relationship with food and follow a common-sense, balanced lifestyle that includes exercise. Is Military Diet Considered a Healthy Diet? Yes, the Military Diet is healthy. None of the foods in the diet are bad for you. On the one hand, the Military Diet is simple and doesn’t call for processed foods – aside from the hot dogs, which you can swap for a different protein. It allows vegetables and fruits and gives you some probiotics from Greek yogurt. On the other hand, it is not a complete diet by any stretch. It lacks quite a lot of fiber and nutrients. The fruits and vegetables allowed are not varied and are not in large enough quantities to provide the vitamins and fiber necessary to stay nourished. The biggest issue with this diet is that it doesn’t provide enough calories for an adult to function daily. It’s not meant to be a long-term, sustainable diet. Is The Military Diet Expensive? No, the Military Diet is not expensive. It is very economical because it uses low-cost, everyday foods like bananas, canned tuna, peanut butter, and plain bread. The small portion sizes allowed on this diet ensure that you can stretch food products further. In addition to being economically sensible, the foods are also accessible. Nearly all foods on the Military Diet shopping list are readily available at a local grocery, convenience store, or dollar store. You don’t need to live near a health food shop or spend money on special shakes, bars, or meal delivery plans. What Does a Military Diet PDF Involve? A Military Diet PDF includes a detailed plan breakdown, with each day’s eating guidelines. Also included are recommendations for what to eat on the plan’s four “off” days and substitution options. The official diet page of the Military Diet, militarydiet.com, has PDFs available for free to anyone interested. How to Find a 3D Military Diet Printable Plan? A google search will turn up many different kinds of Military Diet PDFs that are 3-D and printable. These colorful printouts can help you follow the diet better through visual examples of food and portion sizes. What Are the Similar Diets to Military Diet? There are several low-calorie, short-term diet plans that function in a similar way to the Military Diet. Here are a few Military Diet substitutes examples. The Body Reset Diet : The Body Reset Diet was developed by a celebrity personal trainer and is touted as a plan that can help you lose weight fast. It lasts for 15 days, which are broken up into 5-day intervals. As a low-calorie diet, it leans heavily on shakes. For the first phase, you drink three daily shakes, one for each meal. The subsequent steps include replacing shakes with solid meals. The HMR Plan : This low-calorie plan also relies on shakes for its initial phase and measured portions of fruit and vegetables. As the weeks go on, you can move on to a more varied diet that is still healthy and low in excessive fat. GM Diet : Automaker General Motors developed the GM diet in the mid-20th century. The company wanted to help its employees drop pounds and be healthier. This is a 7-day diet that tightly restricts calories and food choices, allowing dieters to eat from only one low-calorie food group for each day of the week. 3 day military diet menu printable - 3 day military diet pdf



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