Sarah Hi I'm Sarah, I like to write anything about health, healthy food and other health tips. Healthy living has become a necessity in this day and age, where the body needs good nutrition. Hopefully my writing can be useful for all.

The Military Diet Substitutions

5 min read

The Military Diet Substitutions – If you’re looking for a new diet to try, or just scrolling through healthy recipes on Pinterest, you’ve probably come across the “military diet”. There’s a new fad diet that promises to help you lose 10 pounds in about a week — even more if you’re lucky. It was supposedly named after a technique the military uses to help new recruits find shelter. But what’s the real deal on this diet? It works as well as its proponents claim – and can you really eat ice cream every day you’re having it? We took a look at the meal plan.

There isn’t a lot of reliable information on how the military diet plan was started – or, for that matter, who started it. and, the two leading diet resource sites, are run by diet fans and advocates with no health professional credentials cited. According to them, however, the military diet plan is an intermittent fasting diet that combines three days of a strict, low-calorie meal plan with four days of eating whatever you want (as long as you still fall into your calorie intake).

The Military Diet Substitutions

The Military Diet Substitutions

During each of the three scheduled days, the military diet food plan is strict: you can only consume about 1,000 to 1,400 calories. Our calculations put most days at around 1,150 calories. For the next four days, you should keep your calorie intake below 1,500 calories. Unfortunately, the US Center for Nutrition Policy and Promotion says that moderately active adult men need about 2,200-2,800 calories a day, and moderately active adult women need about 1,800-2,000 calories a day. .

What Is The Military Diet?

No – and this is not the diet’s only name. Some know her from the Navy diet, the Army diet, or even the ice cream diet, as the three-day menu allows for at least a few bites of vanilla ice cream every night. Personally, we like to think it’s called the military diet because it takes military-grade self-control to stick to the restrictive meal plan.

For the first three days, the diet consists of three different meal plans. On the first day, breakfast consists of half a grapefruit, a slice of whole grain toast with two tablespoons of peanut butter, and a cup of black tea or caffeinated coffee. If you can’t drink it black, sweetening it with a natural sugar substitute like stevia is recommended. For lunch, have half a cup of tuna, a slice of whole grain toast and a second cup of black coffee or tea. Dinner is the most hearty meal, consisting of three ounces of beef, a cup of green beans, half a banana, a small apple, and a cup of vanilla ice cream for dessert.

The second day is even lighter. For breakfast, have a slice of whole-grain toast, a boiled egg as you like, and half a banana. Lunch is a cup of cottage cheese, a boiled egg and five (yes, count them) crackers. Dinner features two hot dogs (just the hot dogs themselves, no buns or condiments), a cup of broccoli, half a cup of carrots, half a banana and half a cup of vanilla ice cream.

The third day is the lightest day so far. Breakfast is a slice of cheddar cheese, a small apple and five crackers. For lunch, have a slice of whole grain toast and a boiled egg as you like. When dinner arrives, you can have a cup of tuna, half a banana and a full cup of vanilla ice cream.

Day Military Diet Plan! I Love 7.5 Pounds Fast!

Basically, whatever you want — but you only get 1,500 calories a day, so your best bet is to stick to a healthy diet if you want to feel full. The advantage is that instead of being limited to the menu presented to you for the first three days, you can split the calories as you wish. You can eat a salad, eat lots of small fruit snacks throughout the day, or focus on your proteins. It’s up to you and what you decide to do with it.

When you’re heading to the grocery store, make sure you focus on the usual healthy food as you’ll need at least a week’s worth of food. But for those meal plans specifically, here’s what you’ll need to add to your 3-day military diet shopping list:

If you don’t eat meat — or any animal products — or if you have a food allergy, you can replace something on your meal plan with foods that have a similar calorie count and provide the same nutrients. For example, instead of eating half a cup of tuna, you can eat about 2/3 cup of tofu. Instead of having an egg for breakfast, you can drink a cup of soy milk. On the second day of the military diet, cottage cheese replacement ideas include 15-20 almonds. Almonds also work to soften the slice of cheddar cheese. And instead of peanut butter, you can spread almond butter or sunflower butter on your toast for breakfast from day one.

The Military Diet Substitutions

The longer answer, according to, is that it “comprises carbohydrates, proteins and healthy fats, all of which are necessary for the body to function optimally.” At least in theory. But the short answer is that you seriously limit your calorie consumption. As mentioned, moderately active adult women need about 1,800-2,000 calories a day, so by following the military diet plan, you effectively cut your calories in half. And while you’re indulging in some ice cream, most of the foods on the menu are also very lean.

Super Military Diet

Again, there’s a short and easy answer: yes. By drastically limiting your calorie intake, your body burns more than it takes in, and you’ll lose pounds quickly, possibly even the 10 pounds in a week that other people who have tried the diet have claimed. However, the diet itself is designed to only last one week. If you’re looking to jumpstart your weight loss journey, this might be a good place to start. But if you want to make healthy changes in your life, long-term solutions may be more suitable.

While this diet will help you lose weight quickly, while eating ice cream and sticking to a cheap budget, the fact that you eat fewer calories than you burn in a day means that eventually you will burn out. A healthy lifestyle requires eating nutritious foods and exercising. A diet with this low calorie intake doesn’t provide your body with enough energy to burn if you’re looking to work out or just get more active as part of your daily routine.

Scroll through the hashtag #militarydietresults on Instagram and you can see lots of people trying out the meal plan. Most report that they are at least a few pounds and reducing their body fat percentage as well. And check out their photos, it’s pretty crazy the progress they can make with just a few meals and a few days. Want to see what we mean? We asked Instagram users @healthyhappydays_ and @sweatherly816 to share their results with us. Check out the military diet results in the video below.

While some report that they are eager to go on the diet again — “I wasn’t hungry… just lacking energy,” one user wrote — others preferred to find a diet that would keep them more satiated. Mom of three @sweatherly816 also gave it a go. “I wanted to see how much I could lose, and I wanted to make the leap into a healthier me,” she said. “I lost 7 pounds and 3 ounces in those three days, which I was very proud of.” But she found it difficult. “It’s a tough challenge, you have to drink a lot of water to get full” she was finally happy with her results.

The Beginner’s Guide To The Low Fodmap Diet

Instagram user @healthyhappydays_ is also happy with her results. “I found it easy to maintain because it’s only three days,” she told us. “You know you’ll see results if you’re 100% committed to it… If you’re feeling bloated, especially after a big weekend or event, it’s a good diet to get back in shape for a short period of time. Long time. That’s why I did this after being indulgent on vacation. As she normally follows a vegetarian or vegan diet, she substituted two vegetarian sausages instead of hot dogs and meat.

We reached out to two experts to see what they thought – and if the diet works. “It’s a low-calorie diet that includes typical American foods,” said Janice Jibrin, MS, RD, associate professor of nutrition at American University. “It’s nutritionally deficient, but not as crazy as some (ie juice fasts).” When it comes to the meal plan, she’s not a fan. “It’s also low in many nutrients,” she explains. The second day alone is “so poor in fiber, iron, calcium and

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Sarah Hi I'm Sarah, I like to write anything about health, healthy food and other health tips. Healthy living has become a necessity in this day and age, where the body needs good nutrition. Hopefully my writing can be useful for all.

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