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 ⭕️
▫️▫️▫️▫️▫️▫️▫️DAY-1▫️▫️▫️▫️▫️▫️▫️
⭕️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.
▫️▫️▫️▫️▫️▫️▫️DAY-2▫️▫️▫️▫️▫️▫️▫️
⭕️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.
