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The Military Diet: nutrition plan to shed 10lbs of fat in a week

Oct. 29, 2018 14:49

Known as the "military diet" or the "3-day diet", this nutrition plan quickly garnered headlines of big media. Thus, its viral promise has intrigued fitness addicts from all over the world to enlist this diet.
In detail military diet claims you can shift up to 10lbs (4.5kg) of fat in a week. So it turns out to be one of the most polarising diets out there. As long as it inevitably would cost your nutrition several thousands of calories such weight loss and calorie shortage will also harm your health.

But all in order. What is this diet about?

According to TheMilitaryDiet.com, it's a “rapid weight loss plan, enabling you to lose up to 10 pounds in one week, without strenuous exercise or prescriptions”. It’s also free.
Moreover, it is known as the "3-day diet", as it follows 3 days on, 4 days off approach. If you follow it at least for a month, you can lose up to 30lbs (13kg).

Despite its cool name, the diet isn't tied with any military stories or military groups.
Three primary days you are required to eat specific low-calorie food, while the fourth day is a day off, where you can eat up to 1500kcal.

This plan can be used both by meat eaters, vegetarians, and vegans. But without any room for protein supplementation and peanut butter. 

The fourth day of a cheat meal or a refeed only seems to be generous. In fact, you are allowed to eat cinnamon porridge, walnut waffles, smoothie, and omelettes, but the portions are relevant to the whole idea of the military diet.

From the side of weight loss, the diet is really working as long as you consume fewer calories than you’re burning daily your weight will begin to drop.

"The issue with exercising during the diet is that you are cutting a large number of calories (your body's source of energy) out of your diet,” said New York Sports Science Lab’s Mike Millen to Insider, “which may make you feel less energetic and a little more sluggish than your typical self.”

Soon with the shed of water, your muscles will go away too. Your fat percentage is excellent storage of energy, so it's unlikely that your body will burn fat while you aren't training (military diet doesn't require and is actually designed for people unwilling to exercise).

As M&H UK reports, "you’ll be deliberately depriving yourself of essential vitamins and minerals. To cut a very long story short, a lack of muscle-building protein will cause muscle loss, and you’ll be weakening your immune system by not eating enough vitamin A and vitamin B."

Here is an example of the diet published on their website:

Day 1:

Breakfast

  • 1/2 Grapefruit
  • 1 Slice of Toast
  • 2 Tablespoons of Peanut Butter
  • 1 cup Coffee or Tea (with caffeine)

Lunch

  • 1/2 Cup of Tuna
  • 1 Slice of Toast
  • 1 cup Coffee or Tea (with caffeine)

Dinner

  • 3 ounces of any type of meat
  • 1 cup of green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup of vanilla ice cream

Day 2:

Breakfast

  • 1 egg
  • 1 slice of toast
  • 1/2 banana

Lunch

  • 1 cup of cottage cheese
  • 1 hard boiled egg
  • 5 saltine crackers

Dinner

  • 2 hot dogs (without bun)
  • 1 cup of broccoli
  • 1/2 cup of carrots
  • 1/2 banana
  • 1/2 cup of vanilla ice cream
  •  

Day 3:

Breakfast

  • 5 saltine crackers
  • 1 slice of cheddar cheese
  • 1 small apple

Lunch

  • 1 hard-boiled egg (or cooked however you like)
  • 1 slice of toast

Dinner

  • 1 cup of tuna
  • 1/2 banana
  • 1 cup of vanilla ice cream

It's your time to select the way to go. Just weigh the pros and cons, but remember that the safest option is to do it moderately.

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