Military Diet is now one of "eating" the world's most popular.
Allegedly, it can help you lose weight fast, can reach 4.5 kg within a week.
Military diet is also free. No books, expensive food or supplements, you need to buy.
But this diet really work? You should try it? This article explains everything you need to know about the military diet.
What is the military diet?
Military diet, also known as 3-day diet is a weight loss diet can help you lose 4.5 kg in a week.
Military diet plan involves a three-day meal plan, and then four days off, repeat the cycle every week until the target weight.
Diet proponents claim that this is a nutritionist US military design, the purpose is to let the soldiers quickly into the best condition.
But the fact is that diets do not belong to any military or government agencies.
Military Diet also has several other names, including diet navy, army diet, and even ice cream diet.
How Diet military operation?
The three-day the military diet substitutes is actually divided into two stages seven stages.
The first 3 days, you have to follow a low-calorie breakfast, lunch and dinner plans. No snacks between meals.
The total calorie intake is greater at this stage about 1100-1,400 calories a day.
This is much lower than the average adult intake, but you can check your own calorie requirements.
For the remaining four days this week, encourage your healthy diet, maintaining a low calorie intake.
Diet proponents claim that diet you can repeat several times until you reach your target weight.
Meal plans
This is a three-day meal plan.
first day
This is the first day of the meal plan. It is equivalent to about 1,400 calories.
breakfast:
- A slice of toast plus 2 tablespoons of peanut butter.
- Half grapefruit
- A cup of coffee or tea (optional).
lunch:
- A toast
- Half a cup of tuna.
- A cup of coffee or tea (optional).
dinner:
- Cup 3 ounces (85 g) of meat and a cup green beans.
- A small apple.
- Half a banana.
- A cup of vanilla ice cream.
the next day
The next day meals, a total of about 1,200 calories.
breakfast:
- A toast
- A boiled egg.
- Half a banana.
- A cup of coffee or tea (optional).
lunch:
- A boiled egg.
- Cup of cheese.
- 5 Salt biscuits.
- A cup of coffee or tea (optional).
dinner:
- Two hot dogs, no bun.
- Half a cup of carrots and half a cup of broccoli.
- Half a banana.
- Half a cup of vanilla ice cream.
Day 3
This is the third day of the program, equivalent to 1100 calories.
breakfast:
- 1 oz cheddar sheet.
- 5 Salt biscuits.
- A small apple.
- A cup of coffee or tea (optional).
lunch:
- A toast
- An egg, cooked, but you like it.
- A cup of coffee or tea (optional).
dinner:
- Cup of tuna.
- Half a banana.
- 1 cup vanilla ice cream.
How much coffee or tea are free to drink, as long as you do not add any calories from sugar or cream. Drink plenty of water.
The remaining 4 days
The rest of the week also includes a diet.
Snacks are allowed, no food restriction group. However, we encourage you to limit the weight and keep the total calorie intake of less than 1,500 per day.
For those who have dietary restrictions, allowing trade for food in the three-day stage, but some should contain the same number of calories.
For example, if you have a peanut allergy, you can exchange peanut butter almond butter.
If you are a vegetarian, you can also change a cup of tuna do some almonds.
It is important to keep calories constant. If you change your meal plan in any way, you need to calculate calories.
Supporters of the military are encouraged to drink hot lemonade diet, but it is recommended not to artificially sweetened drinks.
Like this article please pay attention, please feel good like this one, thank you. I am concerned about the headlines on a daily push can give you more information.
3 day military diet substitutes list
Breakfast: 1/2 grape 1 piece of pomelo whole wheat toast 2 tablespoons peanut butter coffee or tea (including caffeine) 100~200mL
Lunch: canned tuna 100g 1 slice of whole wheat toast 1 cup of coffee or tea (including caffeine)
Dinner: Meat 85g Mung bean 100g 1/2 banana 1 small apple vanilla ice cream 100g
🍱DAY-2 ≤ 1200kcal🍱
Breakfast: 1 egg whole wheat toast 1 piece banana 1/2
Lunch: huts cheese 100g boiled eggs 1 5 slices of soda crackers
Dinner: 2 hot dog sausages broccoli 100g carrot 50g 1/2 banana vanilla ice cream 50g
🍱DAY-3 ≤ 1100kcal🍱
Breakfast: soda cracker 5 pieces of cheese 1 piece of small apple 1
Lunch: boiled eggs 1 whole wheat toast 1 piece
Dinner: Canned Tuna Canned 200g 1/2 Banana Vanilla Ice Cream 100g
◾️◾️◾️◾️◾️◾️◾️◾️◾️◾️◾️◾️◾️◾️◾️◾️
❌About the alternative ⭕️
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⭕️1/2 Grapefruit: Will 1 /2 teaspoons of baking soda in a glass of water. Or, squeeze the grapefruit juice and add stevia.
❌ Never replace grapefruit with oranges. Oranges have the opposite effect.
⭕️1 slice of toast: 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt and 1/2 teaspoon of flaxseed. You can also replace the bread with a tortilla or two rice cakes.
⭕️2 tablespoons peanut butter: the same amount of almond butter, cashew butter, pumpkin butter, bean cream, sunflower butter, hummus or bean paste. Two tablespoons of common sunflower seeds also work.
⭕️ 1 cup of coffee or tea (including caffeine): regular tea, green tea, sugar-free hot chocolate, sugar-free red cow.
⭕️1/2 cup of tuna: tuna sashimi 50~100g. Any very lean meat can replace tuna, but the fish is best. Other tuna substitutes include cheese, chicken, tofu or almonds. For vegetarians and vegetarians, replace with the same avocado.
⭕️1 cup of coffee or tea (including caffeine): regular tea, green tea, sugar-free hot chocolate, sugar-free red cow
⭕️ meat 85g: If you are vegetarian or vegetarian, you can use lentils, beans Class, tofu or Portobello mushrooms as a substitute for meat.
⭕️Mung Bean 100g: An equal amount of calories of lettuce, tomatoes, spinach or any other green vegetables.
⭕️1/2 Banana: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and applesauce also work. Just make sure you eat the same amount of calories, not more.
⭕️1 small apple: plum, peach, grape, zucchini, pear or dried apricot.
Thyme Ice Cream 100g: 1 cup of fruit-flavored yogurt or apple juice. Strawberry, vanilla or banana-flavored almond milk.
❌ Do not replace chocolate almond milk. Vegetarians and vegetarians use dairy-free ice cream. Coconut products are also available, as long as the amount is controlled.
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⭕️1 egg: a cup of milk, a chicken wing, 1/4 cup seed Or nuts, or 2 slices of bacon. Vegetarians and vegetarians use 100g of beans.
⭕️1 full toast: 1/8 cup sunflower seeds, 1/2 cup whole grain cereal, 1/2 high protein bar, 1/4 cup yogurt and 1/2 teaspoon flaxseed. You can also replace the bread with a tortilla or two rice cakes.
⭕️1/2 Banana
Replacement: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and applesauce also work.
⭕️ Cottage cheese 100g: PLAIN Greek yogurt, ricotta, cheddar cheese, egg or ham. Tofu is a non-dairy substitute with similar nutrients.
⭕️ 1 boiled egg: 1/2 avocado
⭕️ 5 slices of soda cake: The rice cake is a perfect substitute for salty biscuits. If you replace any salty biscuits with any other biscuits, such as gluten-free, make sure you eat the same amount of calories. Each salt cake has 13 calories. You can also replace salted margarine with the correct amount of calories or couscous.
⭕️2 hot dogs (without bread): Turkish dogs, soy dogs, tofu dogs, bratwurst, luncheon meat, deli meat or hu. For vegetarians, just make sure you have 300 calories.
⭕ Broccoli 100g: Green or green vegetables such as broccoli, spinach, rye or asparagus.
⭕️ carrot 50g: pumpkin, parsnip, beet, celery and sweet pepper...
⭕️1/2 Banana: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and applesauce also work.
Cup of vanilla ice cream 50g: 1 cup of fruit-flavored yogurt or apple juice. A good non-dairy alternative is strawberry, vanilla or banana-flavored almond milk. Do not replace chocolate almond milk. For vegetarians and vegans, use a dairy-free ice cream such as coconut sugar.
▫️▫️▫️▫️▫️▫️▫️DAY-3▫️▫️▫️▫️▫️▫️▫️
⭕️5 slices of soda cake: Rice cake is a perfect substitute for salty biscuits. If you replace any salty biscuits with any other biscuits, such as gluten-free, make sure you eat the same amount of calories. Each salt cake has 13 calories. You can also replace salted margarine with the correct amount of calories or couscous.
⭕️1 piece of cheese: egg, cheese or ham. Other non-milk, vegetarian cheese substitutes for calcium include soy cheese, soy milk, cabbage and tofu.
⭕️1 small apple: plum, peach, grape, zucchini, pear or dried apricot.
⭕️ 1 boiled egg: a glass of milk, a chicken wing, 1/4 cup of seed or nut, or 2 slices of bacon. For vegetarians and vegetarians, 1/2 avocado or 20 almonds.
⭕️ 1 slice of whole wheat toast: 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt and 1/2 teaspoon of flaxseed. You can also replace the bread with a tortilla or two rice cakes.
⭕️Tuna fish 200g: Tuna sashimi, 200g chickpeas.
⭕️1/2 Banana: 2 kiwis, 1 cup of papaya or 2 apricots. Plums, grapes and applesauce also work.
Thyme Ice Cream 100g: 1 cup of fruit-flavored yogurt or apple juice. A good non-dairy alternative is strawberry, vanilla or banana-flavored almond milk. Do not replace chocolate almond milk. For vegetarians and vegans, use a dairy-free ice cream such as coconut sugar.
☝🏻About the alternative, the amount is not important, the important thing is the heat! ! When you eat alternatives, worry about calories, not the amount. Make sure the things you replace have the same calories.
Ok, probably that's it. Scorpio, I coded a wanted! ! 🤯
The so-called 3 days is just an emergency measure for people who need to lose weight urgently. If you want to stabilize, you need to match the low-calorie diet rule for 4 days, that is, the daily intake of calories should not exceed 1500kcal and execute 4 cycles.
That is to say, a complete set of Military Diet should be a cycle of 34 days, a set of 4 cycles, that is, a full set of 28 days.
Therefore, it is normal for the weight lost in 3 days to rebound after 3 days. It is a temporary result, and because the recipe has just been finished and slimmed down, most of the small partners will be happy to treat themselves, so they ingested The heat again exceeds what it consumes.
This also tells the story, after using the weight loss method, the rebound is serious, and don't rely on this weight loss method. If you don't eat it, you will rebound and gain weight. The
substitutes for the military diet effect is there, but you can see it when you step back. See what you have eaten and how much you have eaten.
So don't let go after you lose weight, not let everyone continue to diet (it is not a good thing to rely on weight loss recipes), use experience to improve diet and exercise, reduce fat and muscle, and keep the body in shape. Speaking badly:
Losing two kilograms is really a thin one. 🤨
I hope this sentence can play a radical role. Of course, for the little friends who really do not eat fat, there is no egg to use
above is my analysis of the Military Diet military three-day weight loss diet *, maybe I will add, in During my execution.
