Download a printable PDF version of the 3 day Military Diet Plan and grocery list for free. You probably have half the ingredients in your fridge already!. Military Diet Plan. ( DAY 1. Breakfast. 1/2 Grapefruit. 1 Slice of Toast. 2 Tablespoons of Peanut Butter. 1 cup Coffee or Tea (with. The 3 day Military Diet food plan detailed with photos and links to diet substitutions, the vegetarian version and the Download a PDF of the Military Diet.

Military Diet Pdf

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Once at goal, the plan recommends sticking to the guidelines outlined in the four-day plan.

Pros Promise of quick weight loss Structured plan takes the guesswork out of dieting Cons Contains many low quality foods including hot dogs and saltines Pros The three-day military diet promises quick weight loss and provides a structured plan to achieve that, which helps to take the guesswork out of dieting. However, the diet is highly restrictive, includes unhealthy processed foods, and may not provide enough calories to sustain energy throughout the day.

It is not considered a healthy diet plan.

Military Diet Plan

Cons The military diet claims to be one of the best natural diets, however, this is not rooted in scientific evidence. The diet includes many heavily processed foods like hot dogs and foods that contain ingredients associated with an increased risk of cancer and heart disease.

Even if you lose a few pounds at first, you may end up gaining more weight later because the diet encourages you to eat foods that high in fat and calories. Eating too many hot dogs and too much ice cream is not only unhealthy but can easily cause weight gain in the long run.

On the three "on" days, the calories are counted for you unless you make substitutions, which must be measured and calorie counted. On the four "off" days, it is recommended to keep a food log and count calories. In fact, experts say you can lose 5 pounds of water weight in a day.

Download Military Diet Plan

However, it isn't a long-term weight loss solution or a healthy eating plan, nor does it teach skills, like healthy meal planning and preparing, needed for sustained weight loss. The three-day military diet does not adhere to USDA guidelines and it is not considered a healthy eating plan.

The USDA recommends consuming roughly 1, calories per day for weight loss, but this number varies based on age, sex, weight, and activity level. Use this calculator to determine the right number of calories for you.

Similar Diets Much like the three-day military diet, these other fad diets limit the foods you eat to specific days. Cabbage Soup Diet: The main focus of the cabbage soup diet is a homemade soup that is eaten several times a day. The diet also includes other foods that can be eaten on specific days. Snacks are permitted and there are no food group restrictions.

However, you are encouraged to limit portion sizes and keep total calorie intake under 1, per day. You can find a list of websites and apps to track your calorie intake in this article.

Who Is It For?

There are no other rules for the remaining 4 days of the diet. Bottom Line: The first 3 days of the diet have a set menu, while the other 4 are less restricted.

You are still encouraged to eat healthy and restrict calories for the remaining 4 days. Substitutions are allowed during the 3-day phase for those with dietary restrictions, but portions should contain the same number of calories.

Is the military diet effective?

For example, if you have a peanut allergy, you can swap peanut butter for almond butter. You can also swap 1 cup of tuna for some almonds if you are vegetarian.

All that matters is that the calories remain the same. If you change the meal plan in any way, you need to be counting calories. Proponents of the military diet encourage drinking hot lemon water, but recommend against artificially sweetened beverages.

However, there is no scientific reason why this would be a good idea. Bottom Line: If you have dietary restrictions, then you are allowed to substitute foods of equal calories. There have been no studies on the military diet. However, the average person is very likely to lose a few pounds due to the week-long calorie restriction.The proponents of the military diet claim you can lose weight 10 pounds or 4.

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It is a state where your metabolic rate starts to slow down and hence your body burns less calories. In fact, it is pretty tough to complete. Tip: Try to get the carbs from the foods that are also rich in fiber so that the net carbs will be lower.

3 Day Military Diet Menu – The Complete Beginner’s Guide

For example, ice cream is no friend to dieting. The diet begins with a 3-day calorie-restrictive menu. But the fact of the matter is, it has no affiliations with any U. Let us look at them in detail.

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