No 1 Stupid-simple Military Diet!

The military diet claims that you can lose 10 pounds in a single week.

This military diet is one of the most popular diets on the market today. We will review this diet and give our 10 cents, below follows a detailed guide on the military diet (1)

What is the Military Diet

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The military diet goes by different names for different occasions or to us it looks that way. Here are a few names we came across that actually means the military diet.

  • The 3-day diet.
  • The navy diet.
  • The army diet.
  • The Ice cream diet.

The creators of this diet claim that Nutritionists from the military created this diet for soldiers to be in top physical and mental condition. We couldn’t find any evidence of this or that this diet was an affiliate with any navy, military or army.

The military diet is a free diet meaning there is no buying of supplements products or anything related to military diet. (8,9)

There Are no Superfoods associated with this diet.

How does the military diet work?

military diet

The military diet works for a duration of 1 week that consists of 2 Phases inside the week. The first phase is a 3-day low-calorie eating plan followed by phase 2 witch is the rest of the week. In phase 2 you can eat what you want but keep in mind it should still be healthy and calories should be low.

There is no snacking involve in the first 3 days of the military diet. The calorie intake for the first 3 days should be 1100 – 1400 calories per day.

The creators of the military diet claim that you can continue on this diet for up to 7 weeks before reaching your goal weight.

Military Diet Shopping List.

 Coffee or Tea
 1 Grapefruit
 2 Bananas
 2 Apples
 Bread - whole wheat
 Peanut Butter
 Eggs
 3 cans of Tuna
 Hot dogs
 Small piece of meat
 Green beans: frozen, canned or fresh
 Small head of broccoli
 Carrots
 Saltine crackers
 Cottage cheese
 A small amount of cheddar cheese
 Vanilla Ice Cream
  • Coffee or Tea
  • 1 Grapefruit
  • 2 Bananas
  • 2 Apples
  • Bread – whole wheat
  • Peanut Butter
  • Eggs
  • 3 cans of Tuna
  • Hot dogs
  • Small piece of meat
  • Green beans: frozen, canned or fresh
  • Small head of broccoli
  • Carrots
  • Saltine crackers
  • Cottage cheese
  • A small amount of cheddar cheese
  • Vanilla Ice Cream

Military diet Meal Plan.

Military meal plan

DAY 1

Breakfast – 1/2 Grapefruit 1 Slice of Toast 2 Tablespoons of Peanut Butter 1 cup Coffee or Tea (with caffeine).

Lunch – 1/2 Cup of Tuna 1 Slice of Toast 1 cup Coffee or Tea (with caffeine).

Dinner – 3 ounces of any type of meat 1 cup of green beans 1/2 banana 1 small apple 1 cup of vanilla ice cream.

DAY 2

Breakfast – 1 egg 1 slice of toast 1/2 banana.

Lunch -1 cup of cottage cheese 1 hard-boiled egg (or cooked however you like) 5 saltine crackers.

Dinner – 2 hot dogs (without bun) 1 cup of broccoli 1/2 cup of carrots 1/2 banana 1/2 cup of vanilla ice cream.

DAY 3

Breakfast – 5 saltine crackers 1 slice of cheddar cheese 1 small apple.

Lunch -1 hard-boiled egg (or cooked however you like) 1 slice of toast.

Dinner -1 cup of tuna 1/2 banana 1 cup of vanilla ice cream.

Military diet meal plan for vegetarians.

Day 1
Breakfast:

Half Grapefruit.
One Slice of Toast.
Two Tablespoons of Peanut Butter.
One cup Coffee or Tea (with caffeine).

Lunch

Half an avocado.
Two tablespoons of hummus.
One slice of whole-wheat toast.
One cup Coffee or Tea (with caffeine).

Dinner

Tofu (prepared any style but not more than 300 calories).
One cup of green beans.
One banana.
One small apple.
One cup of vanilla ice cream (for vegans, use dairy-free ice cream… Coconut Bliss is ridiculously good).

Day 2
Breakfast

Half cup baked beans.
One slice of whole-wheat toast.
Half banana.

Lunch

One cup unsweetened soy/hemp/almond milk.
Half avocado. Two tablespoons hummus.
Five saltine crackers.

Dinner

Two veggie hot dogs (without bun).
One cup of broccoli.
Half cup of carrots.
Half banana.
Half cup of vanilla ice cream (for vegans, use dairy-free ice cream).

Day 3
Breakfast

Half slice cheddar cheese (for vegans, about 15-20 almonds).
Five saltine crackers (or half cup couscous or quinoa).
One small apple.

Lunch

Half avocado and 1 tablespoon hummus.
One slice whole-wheat bread.

Dinner

One cup canned chickpeas.
Half banana.
One cup of vanilla ice cream (for vegans, dairy-free ice cream).

Advantages and Disadvantages of the military diet.

Disadvantages.

As you may have recognized in the food list there are saltine crackers, peanut butter, hot dogs, and cheese all these foods are processed foods which is not good for your body they contain a lot of sodium always check the back of the labels to make sure you are not eating more than the aloud sodium intake which is 2500 milligrams.

One small study looking at alternate day calorie restriction (ADCR), also called intermittent fasting, found that combining ADCR with exercise led to greater weight changes than either dieting or exercise alone.

Advantages.

The diet focuses on protein, which increases the feeling of fullness, maintains muscle mass, and provides energy for day-to-day activities. It is important to maintain muscle tissue as it contributes directly to a person’s metabolism.

A small 2018 study looked at the effects of following a diet with low-calorie restrictions on alternate days. The researchers compared the results of the diet with those of exercise in obese and overweight people.

In the participants who were both following the diet and exercising, body weight, waist circumference, and body fat percentage all decreased.

Conclusion

If you want to lose weight in the short term maybe for a wedding or for a beach body in the summer I would suggest going for this diet.

In the long term, this diet can be very dangerous to your health as a lot of calorie restrictions impose a lot of rules. You can try this diet for one week if it does not work for you I suggest moving on.

As the creators claim you can lose 10 pounds in a week I believe this statement is half true, half false if you are obese cutting calories would definitely make you lose weight but for an average size person losing weight, it is going to be quite difficult on the military diet. (1,2,3,4,5,6,)

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