People who support a low-calorie military diet claim that if you strictly adhere to eating habits, you can reduce to 10 pounds in less than a week. But can you lose 10 pounds in three days? If so, is it healthy?
Many experts believe that when people lose weight fast due to severe restrictions on calorie intake, they are losing one.
A combination of water, some fat, and some muscles. The rapid decline in water stored in muscles and other tissues may be the main reason why a person can lose weight so quickly when following a calorie restriction plan like a 3-day military diet.
The problem with “fast-starting diets” is that once the diet ends and people return to regular eating patterns, they are likely to recover most or all of their weight. Did you know that military dieting weight loss programs are effective or worth trying, or are they just another fast-food diet?
What is a military diet?
Military diet is a very low-calorie diet plan, and some people choose weekly persevere for a few days to lose weight quickly.
How much weight loss does the military diet cause? According to those who advocated dieting, it increased to 10 pounds in 3-7 days. However, there is not much evidence that every individual will have such a rate of weight loss. Even if there is, there are indeed some deficiencies in the military diet.
How do you follow the military diet?
Military diet is sometimes referred to as a 3-day military diet because it limits calorie intake for 3 days a week. During the week, the diet was divided into two parts: restrict calorie intake for three days in a row, insisting on a strict diet plan, and then breaking off from the diet for the next four days. During the four days of the week, calories are not deliberately limited.
You can eat whatever you want to eat, although some people choose to limit calories to accelerate weight loss further.
A military diet does not rule out any particular type of food, such as all animal products or all cereals, and is not very low, only a specific macronutrient (carbohydrate, fat or protein).
Military diet just because of its low-calorie content, so it can promote weight loss – but this does not necessarily mean it is healthy.
After three consecutive days of the diet, the daily calorie intake is only 800 – 1100 calories, which is far below the level of adults maintaining weight and meeting all nutritional needs.
Military Diet Origins and Facts: Does a person with a military background help establish a three-day military diet? Although the name implies that those who wish to join the military or who have joined the army can lose weight quickly or stay in shape, there is no Any evidence that the military diet has any real connection with the military.
Diet” because it contains fewer calories and low levels of nutrition. This is not the best 3-day military dietary review.
It is not yet clear who started the military’s diet and continued to be responsible for its growing popularity, but overall, it does not have a very credible history.
This one-time plan does not seem to be much better than another popular diet plan, which has gained increasing attention online. Bottom line? No published research suggests that military diets are effective, safe, or long-term benefits, so trying to lose weight seems like a wise idea.
The foods allowed as part of the military diet include:
- apples and bananas
- whole wheat toast
- salty biscuits
- Canned tuna,
- hard cheddar cheese
- any meat
- hot dogs Mung beans
- peanut butter
- vanilla ice cream
- black coffee (without cream and sugar
The foods to be avoided in the military diet are other “unplanned” foods, not included in scheduled foods, or even healthy foods, because they still increase the overall calorie intake.
In the three days of a military diet, when calories were restricted, examples of unplanned foods that were avoided included: any extra fruit or vegetables added. Whole grains, beans or beans.
- black coffee
- 1/2 pure grapefruit (or another fruit instead)
- 1 toast 2 tablespoons of nut butter.
- Water or more coffee
- 1/2 jar of tuna in water (or another protein substitute)
- 1 regular toast
- 3 ounces of meat or fish
- 1 cup of vegetables such as green beans
- 1 small apple
- 1/2 bananas
- 1 cup of vanilla ice cream.
There are no extra snacks, no other drinks, and no condiments in the military diet.
- 1 egg (without oil or butter)
- 1/2 banana or other same fruit
- 1 regular toast
- 1 cup of cottage cheese (or equivalent amount of calories)
- 5 salts
- 1 cooked egg
- 2 hot dogs
- no buns
- 1 cup cauliflower or other vegetables
- 1/2 cup carrot
- 1/2 banana
- 1 cup vanilla ice cream
- 1 cheddar cheese
- 5 salt
- 1 small apple
- 1 egg
- 1 regular toast.
- 1 cup of tuna in the water
- 1/2 banana
- 1 cup of vanilla ice cream
The next four days are “rest days,” during which you can resume normal eating and then start cycling again.
Benefits of a military diet
- Does may cause weight loss: When it comes to weight loss, is a military diet effective? If your only goal is to lose weight fast, then you may think that military diet is an effective method.
Adult women and moderately active men typically need about 2,000 to 2,600 calories to maintain weight, so eating far less (about 800 to 1,000 calories) may lead to rapid weight loss. This is not the only way, and it is not the healthiest way to become thinner. It is also not something you can stick to for a long time (more below) or if you choose to go out to eat and socialize.
If you did try the military diet, maybe you want to know how long you should stick to it? The military weight loss website recommends that one month (or four weeks) after the diet, the website declares “You can reduce it to 30 pounds.” (4) After a diet for one month You have to practice 4 consecutive 3 days, then 4 “rest days.”
These types of weight loss results are probably not typical. If you pay close attention to your diet, you may lose one to three pounds per week, but it also depends on what you eat in the next week, your starting weight, your level of activity, your level of health and your genes. .
2. Includes several fruits and vegetables daily. Although there is still much room for improvement, the military diet plan contains vegetables such as carrots, cauliflower, and green beans.
You can also substitute other types of non-starchy vegetables such as spinach, tomatoes, cauliflower, Brussels sprouts, mushrooms, asparagus, peppers or other green vegetables.
The same is true for bananas and apples; if you like, you can use other fruits instead. Such as two kiwi, berries, papaya, pineapple, melon, or two small figs or apricots.
3. Medium levels of protein help control hunger. People who eat more protein often report that they eat longer between meals and have better self-control over preventing snacks or overeating.
Some studies have found that dietary intake of low protein causes changes in appetite, which may increase food intake while eating high-protein foods usually results in a reduction in calorie intake (an average of 9%).
The military diet is not unique because it has several protein-intensive foods (such as meat, eggs, or cheese) every day, but this is an advantage of controlling calorie intake.
4. There are some similar intermittent fasting and calorie/carbon cycle diets. Intermittent fasting (International Monetary Fund) can be implemented in a variety of ways, including not eating at all (usually breakfast).
Eating a few days a week for what you want Something, but on other days it is severely limiting calories (similar to military diet); or limiting you to eat only 6 to 8 hours a day, and the rest of the time you fast.
The study found that the International Monetary Fund has a positive effect on weight loss. The International Monetary Fund helps to consume extra energy stored in the form of glycogen.
When glycogen is depleted, the energy stored in fat cells will be used as a backup fuel. The International Monetary Fund also seems to be helping regulate the level of leptin, a hormone that controls fat storage and hunger signaling, and ghrelin, another hormone that makes you hungry.
Disadvantages and side effects of military diet
- Including some highly processed foods. Even if they can be included in a diet to lose weight, eating empty calories like processed bread, peanut butter, and ice cream is not ideal for improving your health. One of the significant drawbacks of most dieting methods is that too much attention to counting and limiting calorie intake does not emphasize the importance of eating high-quality nutritional foods.
The military diet is no exception. Controlling calories is the most important when it should maximize nutrient intake and avoid refined foods. For example, the military weight loss website says: “When you do substitutes, you worry about calories, but dimensions.”
Make sure that the calories you replace are the same as what you consume. However, the website did not mention the need to pay attention to the problem of ingredients and plans to choose the least processed foods.
The calorie may be too low, resulting in response to the “starvation pattern.” The starvation pattern is a metabolic state in which the body begins to slow down and consume fewer calories because it realizes that calorie intake is low.
Trying a few weeks of military diet may not cause any real harm, but it will last longer than this. When calories are severely restricted, to prevent further weight loss, the body believes that hunger can threaten survival, hunger will increase, and in important physical processes such as repairing tissues, producing hormones, supporting cognitive functions, physical activity, digestion and sexual desire, will reduce calorie consumption.
2. The habit of not teaching you health is not sustainable. Your goal for any change in your diet should be to help build healthier habits and make you feel better.
A military diet will not teach you how to deal effectively with your body’s hunger or satiety signals, nor will it allow you to plan a healthy diet for yourself, cook for yourself for many years, or guide you to find a healthy alternative. Replace unhealthy foods that make you overeat.
Should you follow the military diet?
As mentioned above, the military diet is not a breakthrough or restrictive, just another low-calorie diet that can promote weight loss because it limits people’s diet. If you want a more sustainable way to lose weight more healthily, then I recommend considering a moderate ketogenic diet.
Include intermittent fasting in your lifestyle, perhaps on other weight-reducing boosters such as carb-cycling or high-intensity interval training (this type of training). In particular, a ketogenic diet helps reduce appetite and promotes steady weight loss.
The ketone diet works by strictly limiting the consumption of carbohydrates and reducing the body’s energy supply, which forces fat to become the primary source of energy. Also, I suggest that if you follow a military diet to increase nutrient intake and limit the intake of very processed foods, then you should do some replacement.
Healthy military diet replacement:
Do not eat processed wheat bread, try to eat a small portion of whole grains, or better yet completely unprocessed carbohydrate sources such as roasted sweet potatoes.
Another option is to completely avoid cereals and starchy vegetables, replacing 1/4 cup of plain yogurt with a teaspoon of flaxseed. If you do not like to eat tuna, chicken or beef, you can try other healthy sources of protein, such as feeding turkeys, farm feeding eggs, wild salmon or different types of fish.
Do not eat processed foods that contain sugar, such as ice cream, try to eat more fruits to meet the needs of sweets. Raw cocoa, vanilla extract, and stevia extracts can be made into ice cream-like snacks in a variety of ways, such as mixing with frozen bananas or plain yogurt.
If you have an allergic reaction to dairy products, then do not eat cottage cheese and other cheese, eat more eggs, soaked beans, fish or meat so that you can get enough protein. You can also try to test your reaction to healthy (or raw) goat milk yogurt instead of traditional milk, as goat milk is usually easier to digest, especially when fermenting in yogurt.
If you are a vegetarian, you can use marijuana, brown rice or pea protein powder, soybean meal, soybean meal, nuts, seeds, and whole grains (such as buckwheat, faro, buckwheat, or leeks) instead of meat or dairy products.
You can replace peanut butter with other healthy fats, such as almond butter, sunflower oil, a small portion of nuts, such as walnuts, cashews, or hummus made with extra virgin olive oil. Military dietary precautions. If you decide to give it a try, please keep in mind the following precautions.
You may feel hungrier, more irritated, and more tired than usual because of a significant reduction in calorie intake. This may last for several weeks and lead to other side effects such as cravings, muscle weakness, headaches, lack of concentration, lack of sleep and digestive problems.
If you are an athlete, you may not be able to recover from exercise or train very effectively. This is due to low-calorie intake and exhausted glycogen storage.
If you are already underweight or recover from adrenal fatigue or any eating disorders, trying a military diet is not a good idea because it will worsen existing health problems and further extend your recovery time.
The last thought about the military diet. A military diet is a very low-calorie diet plan, which lasts three days a week to lose weight. Food is eaten on a military diet only consumes 800 to 1,100 calories a day, including starch-free vegetables, fruits, meat, cottage cheese, eggs, toast, peanut butter, coffee, and ice cream.