In addition to the name, this diet is not like the foods eaten by soldiers, nor resembles a regime of their diet. The military diet lasts no longer than 3 days and requires low-calorie foods and then return to a regular menu for 4 days. During the first 3 days, the diet limits the daily intake of calories to 1,400, 1,200, and 1,100 calories.
The diet is rich in protein and has a deficient level of fat, carbohydrates, and calories. It also includes specific food mixtures to stimulate metabolism and burn fat. Enthusiasts of this diet propagate how it can be lost to 10 pounds in 1 week and even 30 pounds in one month.
Is the military diet effective?
Military nutrition is rich in protein and is low in fat. A low-calorie diet (VLCD) can be useful in helping people lose weight in the short term. These are diet modes that include a daily calorie intake of less than 1,000. A military diet provides a maximum of 1,400 calories per day.
So, how much each individual will lose weight depends on personal factors. Second, people often experience rapid weight gain after stopping one of these short-term diets unless they have set up a weight loss plan.
Meal plan and shopping list
If you want to try this diet program, these are the foods you need to get. Do not forget, with this food you are allowed to drink the water as much as you want and two to three cups of black coffee or tea.
Foods for military diet: coffee or tea, one grapefruit, two bananas, the same number of apples, whole wheat bread, peanut butter, eggs, tuna, hot dog, a small piece of meat, beans, carrots, broccoli, crackers, Cheddar cheese, and vanilla ice cream.
Advantages and disadvantages of the military diet
In the short term, a military diet can be useful for weight loss. It’s easy to follow it and does not require any particular food preparation. The recommended meal plan for 4 free days provides a wide choice of vegetables and fruits and includes whole grains, legumes, and various meal choices.
The plan provides calorie targets for each food and proposes replacements for people with food intolerance and other nutritional aspects.
This diet is focused primarily on proteins, which increase the feeling of fullness, maintain muscle mass, and give energy. Most importantly, it keeps the muscle tissue healthy.
One study compares a low-calorie diet with an alternate day of starvation (ADF). Experts found that ADF was more useful for fat loss and mass-free massage, including muscle.
Due to the daily intake of calories in the military diet of 1,000 to 1,400 calories in the first 3 days, it can not be classified as VLCD or as an ADF program. The input of calories on military nutrition is too high to be considered fasting, and it is reasonable to eat 4 days of rest, which mimics the practice of occasional starvation. Therefore, people can achieve better long-term results by following this diet, not a low-calorie diet.
What are the shortcomings of the military diet? After a three-day military nutrition plan, there may be several potential problems.
Reduced food diversity in these 3 days means that people will struggle to eat enough fiber, vitamins, and minerals. These nutrients are necessary for good health, energy production, detoxification, and active metabolism.
Listed foods (crackers, peanut butter, bread, hot dogs and cheese) have a high level of salt, sugar, and saturated fats. Adults should not eat more sodium than the recommended limit of 2,300 mg per day.
Hot dogs are processed meat. They contain a high level of saturated fat and sodium, with vanilla ice cream, which can have a high sugar supplement. People could replace ice cream for 300 calories of healthy fruits, vegetables, or whole grains, which is currently lacking in the plan.
A diet that promotes high-calorie, dense foods may not be satisfactory, because the size of the portion must remain small so that the meals are in the regular calorie budget. This suggestion may not be sustainable.
Professionals in the field of fitness do not recommend a restrictive diet where less than 1,400 calories are ingested. A war diet will keep you on the border and may present a challenge to exercise during a 3-day special diet. The body will not get enough energy to apply intense training. Classical VLCD can prevent people from practicing at all.
Military nutrition involves limiting the consumption of calories to 3 days, followed by a regular diet for the next 4 days. To lose more pounds as soon as possible, they often extend to a 4-day restrictive regime. The menu can have a retroactive effect and can lead to a significant loss of weight but also a quick return.
The diet includes some foods that are rich in saturated fats, salt, and sugar. It also promotes the consumption of unhealthy premade meat and underlines the consumption of vegetables.
Healthy eating habits and a variety of foods are the best approaches to losing weight loss.