Hey there, viewers! Got an important event coming up and looking to shed extra weight?
There’s a quick fix that can help you out. The military diet!
It’s a weight loss plan that can help you lose up to 10 pounds in a week.
In today’s video, we’ll be talking about a 7 day quick fix military diet. What exactly is
it? What do you mean by a 3 day meal plan and 4 days off? What does the menu and nutrition look
like during this phase? Should you continue with it? We’ll be talking about all of this AND more...
What is a Military Diet Plan?
For those looking to shed those extra pounds you can't get rid of,
the 7 day military diet plan is one of the more effective ways to do it.
The military diet plan is low in calories and fat, but high in protein.
The military diet allows you to reduce your weight at a faster pace due to the limited
number of calories you’re eating. The best part is that it includes foods that are cheap.
One of the biggest worries when following any diet plan is whether or not you’ll lose muscle mass.
The good news is you won’t! Since it’s a high-protein diet,
you won’t lose any muscle mass. You will also feel full, satiated, and energetic throughout the day.
It’s also a simple routine to follow, unlike other complicated diets. The foods you can
eat are listed as well, so you won’t stress about what you’re allowed to eat, and what’s restricted.
The plan has two phases. The first lasts three days and is very restrictive in what you can eat.
The calorie intake is also limited. Snacking isn’t allowed during this phase.
The second phase is less restrictive and you’re allowed to snack between meals.
Even the foods are not as strict as in phase one. However,
you still need to make sure the number of calories you eat every day are less than 1500.
Which is your favorite high-protein food? Egg, chicken, or tuna? Do you prefer protein from
plant-based sources or animals? Share your preferences with the Bestie community below.
7 Day Military Diet Plan Nutrition
This diet plan is high in protein, while low in calories, carbs, and fat.
On an average, a healthy adult should eat between 1600 to 3000 calories.
This calorie intake depends on age, physical fitness, activity level, and lifestyle. The
ideal calorie intake for the military diet is between 1100 to 1400 calories during phase 1.
1st Phase: Very Restrictive First 3 Days
The first phase of the military diet lasts three days and has a very restrictive plan.
Day One
For breakfast, you can have one slice of toast with two spoons of peanut butter,
and half a grapefruit. If you want, you can have a cup of coffee or tea to go with it.
Lunch is similar. You can have one slice of toast
and half a cup of tuna, as well as another cup of coffee or tea.
Dinner is a little heavier compared to the other two meals.
You can eat 85 grams of meat and one cup of green beans. Along with that,
you can also have one small apple, half of a banana and one cup of vanilla ice cream.
All of these foods, from breakfast to dinner, give you around 1400 calories.
Day Two
This is a slightly different plan. For breakfast, you can have one slice of toast. But this time,
you pair it with a hard-boiled egg and half a banana. As usual, coffee or tea is an option.
For lunch, you can have another hard-boiled egg. Add one cup of
cottage cheese and five saltine crackers.
Dinner is once again a bit more filling.
This time you can have two hotdogs without the buns. Along with this,
you can have half a banana, and half a cup of carrots, broccoli and vanilla ice cream each.
Despite the variety, the number of calories you’ll be loading up on is just 1,200.
Day three
For day three, you’ll ditch the toast for breakfast.
Instead, you can have a slice of cheddar cheese that weighs no more than 11 ounces.
Pair that with saltine crackers and one small apple. Coffee or tea can be had with this meal.
The slice of toast you missed at breakfast can be had at lunch. Along with that,
you can have one egg. That’s about it. Of course, there’s always that cup of coffee or tea.
Dinner will not be as heavy this time, with just one cup of tuna and half a
banana. You can have a cup of vanilla ice cream as dessert.
This totals just 1100 calories. Nobody said this diet was going to be easy,
but it’s very effective in losing weight. Think about your goal towards the end of the diet.
Replacements
Of course, not everything in this diet is easily available. On top of that, it doesn’t
suit everyone. You could be allergic to some of the foods listed, as well as lactose intolerant.
If you can’t eat toast, you can replace it with half a protein bar,
half a cup of whole-grain cereal, one tortilla or two rice cakes. Similarly, if you can’t
have grapefruit, replace it by mixing half a teaspoon of baking soda in a glass of water.
For those who can’t eat the tuna, replace it with either a cup of almonds or a cup of canned tofu.
You can also substitute the tuna with a cup of cottage cheese, or a cup of canned chicken.
If you don’t eat meat, you can replace the three ounces scheduled in the diet
plan with 3 ounces of beans, lentils or tofu. Maybe some Portobello mushrooms....
The most important thing to remember is the replacement you’re eating shouldn’t exceed the
calories you’re supposed to hit. It’s important to be as close to the diet plan as possible.
Before we move ahead, here’s a video you might
like. Watch and learn more about 11 foods people eat that can kill you.
Second Phase: Days 4 To 7
The second phase is less restrictive, and you can even have some snacks.
But it’s also necessary to have healthy food in order to get the maximum benefit. Regardless of
what you’ve chosen to eat, you need to ensure the daily number of calories stay under 1,500.
For example, a diet totaling 1200 calories would have one cup green tea,
two spoons of unsweetened Greek yogurt and five
almonds. You can follow it up with a snack that contains oatmeal, and a cup of lemonade.
For lunch, you can have a baked or grilled chicken breast, half a cup of cooked brown rice
and one cup of steamed veggies. This doesn’t mean you run for the potatoes. The veggies
do not include potatoes. You can snack up a bit after lunch with some celery and low-fat hummus.
When it comes to dinner, you can have grilled salmon, and pair it with one cup
of steamed veggies. The no-potato rule still stands. You can also have one cup of lemonade,
and half a cup of quinoa. A banana and raspberry smoothie for dessert would round up a good meal.
Vegan Military Diet
Not thrilled with animal based products?
Don’t worry, there’s a vegan alternative made entirely of plant based foods!
Phase 1
Day 1
For breakfast, eat half a grapefruit, and a slice of toast with two tablespoons of peanut butter.
You can drink a cup of coffee or tea with it.
For lunch, eat half an avocado with one slice of wholewheat toast,
and two tablespoons of hummus. Drink one cup of coffee or tea.
Dinner involves half a banana, one small apple, and tofu worth around 300 calories. You can have
one cup of green beans with the tofu. For dessert, you’re allowed one cup of dairy-free ice cream.
Day 2
You can eat half a banana with one slice of wholewheat toast, and half a cup of baked beans.
Lunch is a bit heavier with five saltine crackers, two tablespoons of hummus, and half an avocado.
You can drink one cup of unsweetened almond milk, hemp milk, or soy milk along with your lunch.
Dinner is great again with two veggie hot dogs. Remember, no buns! Add in one cup of broccoli
and half a cup of carrots. Next up, eat half a banana with half a cup of dairy free ice cream.
Day 3
Congrats on making it this far. First, eat 15 to 20 almonds for breakfast.
Then eat a small apple with 5 saltine crackers.
Bored of saltine crackers? You can substitute them with half a cup of quinoa.
Lunch includes a tablespoon of hummus, half an avocado,
and one slice of whole wheat bread. Dinner offers you even more variety. You can eat
half a cup of canned chickpeas, and half a banana with one cup of dairy-free ice cream.
What you have to avoid on a military diet...
Do not take artificial sweeteners except stevia when doing this diet plan. Butters, creamers,
alcohol, and fruit juices aren't allowed either. Milk and sugar is a strict no-no except with ice
cream. Oranges and yogurt are to be avoided as well. Actually, greek yogurt is an exception!
Weight loss isn’t rocket science. But it does require you to be self-disciplined
and consistent. Here’s something that may help...
Watch 8 Weight Loss Tips Tested,
Here’s What Worked. You can also figure out Which Is Better For Your Weight Loss, Cardio Or Weights?
Go ahead, click one. Or better yet, watch both, and learn more about how to lose weight. Did you
know about military diet plans before watching this video? Let us know in the comments below!