Crash diets have long been associated with severe self-discipline. To achieve the advertised benefits, these extremely restrictive weight-loss strategies typically demand you to cut calories and adhere to a tight diet.
And one popular crash diet in recent months, the so-called military diet, promises 10 pounds of weight loss in a week to those who follow the drill sergeant’s daily intake.
What is a Military Diet?
The military diet urges participants to eat a low-calorie diet for three days before returning to normal eating for four days.
Also, The diet restricts daily calorie consumption to 1,400, 1,200, and 1,100 calories for the first three days.
Moreso, Protein is abundant, whereas fat, carbohydrate, and calories are in short supply. It also contains precise dietary combinations in an attempt to increase metabolism and fat burning.
Despite its name, this diet has nothing to do with how military personnel eats.
However, According to speculations on the website about the military diet, people can lose up to 10 pounds (lb) in one week and up to 30 pounds in one month if they stick to it.
Let’s see whether this diet works, its potential drawbacks and benefits, and what to consume to stick to the plan.
Click Here to Know How the Military Diet Works
Effectiveness of Military Diet?
People on the military diet lose weight quickly thanks to the combination of a low-calorie diet, intermittent fasting, and fat-burning foods.
However, as previously said, much of this is likely water weight, which followers would struggle to maintain once they resume normal eating habits.
However, Aneequa Godart also warns against employing rigid intermittent fasting practices for a lengthy period.
This type of restrictive diet can lead to disordered eating practices, causing the individual to binge-eat on their days off, resulting in excessive weight gain, she explained.
Also, Meal skippers may experience headaches and nausea. I always advise my clients to eat a well-balanced, healthy diet to ensure they get all of their nutrients.
Pros and Cons of Military Diet
Pros of Military Diet
The military diet may be useful for weight loss in the short term. It’s straightforward to follow because it just uses a few things and uses simple measurements and cooking techniques.
The suggested food plan for the four days off includes a wide variety of vegetables and fruits, as well as whole grains, legumes, and a diversity of meal options.
For persons with food intolerances or other dietary concerns, the plan includes calorie targets for each food and suggests substitutes.
We emphasized protein in the diet because it enhances fullness, preserves muscular mass, and provides energy for daily tasks. Also, Muscle tissue is significant since it contributes directly to a person’s metabolism.
Cons of Military Diet
Following a 3-day military diet plan can lead to a slew of issues. Some concerns listed below are specific to the meal plans that have been suggested.
The calorie is insufficient for a workout.
Because the meal plan is so exact and tight, the follower cannot learn internal hunger cues or meal plans after you have met the goals. This will almost certainly lead to weight gain.
Inadequate nutrition intake
This isn’t a long-term fix, Proponents of the 3-Day Military Diet believe it can help you lose weight quickly. Even if you drop a few pounds, it’s more than likely water weight. The diet is restricted and unrealistic in terms of long-term eating.
The Military Diet Meal Plan
Day 1
BREAKFAST
½ grapefruit
1 slice toast
2 Tbsp peanut butter
LUNCH
½ cup canned tuna,
1 slice toast
DINNER
1 cup of green beans
½ medium banana
3 ounces grilled ribeye steak
1 small apple
1 cup vanilla ice cream
Day 2
BREAKFAST
1 egg
2 slice toast
½ medium banana
LUNCH
1 cup cottage cheese
1 hard-boiled egg
5 saltine crackers
DINNER
1 cup broccoli
½ cup of carrots
2 hot dogs (no bun)
½ medium banana
½ cup vanilla ice cream
Day 3
BREAKFAST
1-ounce cheddar cheese
5 saltine crackers
1 small apple
LUNCH
1 fried egg
1 slice toast
DINNER
1 cup canned tuna,
half medium banana
1 cup vanilla ice cream
Check Out The Substitutes for Military Diet
Is the Military Diet Based on Scientific Evidence?
There are no studies on the military diet. However, in order to lose weight, you must have a calorie deficit.
Other factors that may affect weight reduction, including therapy for concomitant health issues and whether you take certain medications, can make weight loss more difficult for certain people.
However, these aspects of this diet are considered. However, While some study emphasizes the necessity of a calorie deficit over diet quality and vice versa, research suggests that weight loss success requires a combination of the two.
As a result, it’s best to stick to a balanced diet that promotes gradual weight loss without imposing extreme limits. The military diet and many other fad diets advocate the exact opposite.
We hope this article (military diet) has been educating, also we advise you to consult professional advice before embarking on a military diet or any sort of dieting.
Also, share with loved ones and active media accounts.
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