What Is the Military Diet
What Is the Military Diet, and Can It Help You Lose Weight?
Here’s everything you need to know about the popular plan
It’s one of the most popular diets of Google , the military diet has actually been around for years . The plan is designed to promote rapid weight loss , and some websites say followers of the diet can lose as much as 10 pounds in a week without strenuous exercise or a prescription .
Before you decide whether to try it, here are some things you should know: exactly how to get started, what you can and can’t eat, and whether it can lead to long-term weight loss.
It’s a three-day work , four-day off strategy .
On the army diet , you follow a strict diet plan for three days . The plan offers 1,400 calories on day one , 1,200 on day two and 1,100 on day three . For the next four days , you can eat whatever you want .
However , supporters of the program recommend sticking to 1,500 calories or less for optimal weight loss . You continue to follow the 3 – and 4-day rest cycle until you reach your goal weight .
What can you eat .
The website details what to eat for each of the three days . The plan is very basic and includes a lot of self-eating food .
For example , dinner on the first day was two hot dogs (no bread ) , a cup of broccoli , half a cup of baby carrots , half a banana , and half a cup of vanilla ice cream . Dinner on the third day consisted of a cup of tuna , half a banana and a vanilla ice cream .
Alternatives available to vegetarians and vegans , such as tofu instead of hot dogs and vegan ice cream . If you need to make an alternative , replace the food with the same number of calories , not the same portion size .
And encourage drinking water throughout the day . With the exception of salt , pepper , lemon juice , Mrs. Dash , and a handful of low-calorie condiments like mustard and Frank hot sauce , nothing else is allowed .
Alcohol is banned during the three-day abstinence period , but can be consumed during breaks in four days a week .
Encourage physical activity .
Despite being low in calories , supporters of the program recommend walking 30 minutes a day , five days a week . If you’ve already done cardio/weight lifting/cycling before starting your diet , they suggest continuing .
They do point out that if your workout leaves you feeling dizzy or weak , you should slow down your workout during the three-day period .
The military diet is not supported by research
The program’s website says the diet is safe and effective , but no published studies provide information on average weight loss , potential health outcomes , or maintenance versus recovery rates of weight loss .
The plan’s website also says that the diet , which combines calorie restriction with so-called ” chemically compatible foods , ” is designed to work together to start weight loss quickly , but this has not been studied .
They also claim that , unlike other diets , this diet plan does not slow your metabolism – – again , this is not backed up by research .
The military didn’t invent the diet
The diet was not developed by a team of military scientists , according to the program’s website . The diet is known as the ” military diet ” because it requires discipline and endurance to achieve its goals . (For these reasons , it is also known as the Navy or Army diet . )
The site also says the diet has evolved into time , but does not directly answer who created the plan in the FAQ section , nor does the site list health experts .
Can a military diet help you lose weight in the long term ?
The military diet are mainly a quick fix . In fact , the site even claims it’s effective against weight loss emergencies , such as needing to wear a wedding dress .
In short , the plan is as outdated as the references . The military diet are a strict , strict , calorie-controlled diet , and there are no studies on its short – or long-term outcomes .
In addition , the original version contained too little produce and too many processed foods , including hot dogs , white cookies and ice cream . Instead of trying to change weight through a healthy lifestyle , it relies on an old strategy of calorie intake and calorie expenditure .
A long-term weight loss strategy should allow you to enjoy what you eat , support a healthy social life , and improve overall mental and physical health .
I don’t recommend the army diet , but if you want to try it , think about improving the quality of what you eat and listen to your body .
Increase portion sizes if needed , especially when you’re exercising , to keep you feeling full for at least three to four hours after a meal , while still feeling satisfied and energized . If you can’t see that you can really stick to this plan six months or a year from now , it’s probably not for you .
