- 1 Why Should You Be Health Conscious These Days?
- 2 How To Avoid All Such Problems And Maintain Sound Health?
- 3 How To Maintain Perfect Health Without Doing Exercises?
- 4 What is an ideal Diet chart?
- 5 The Best Diet Plan for Weight Loss!
- 6 What is Military Diet?
- 7 How does Military Diet work?
- 8 Military Diet Meal Plan Infographic
- 9 The Military Diet Meal Plan
- 10 Is The Military Diet Safe?
- 11 Advantages of Military Diet.
- 12 Are There Any Side Effects with Military Diet?
- 13 Are there any pieces of evidence for losing weight through Military Diet?
- 14 Is there a Weight Gain after stopping Military Diet?
- 15 Military Diet Shopping List
- 16 Additionally strong will power!
Are you working out to lose your weight and stay fit?
Are you spending most of your time at the Gym to lose weight quickly?
How about losing up to 10lbs in just 3 days, that too without going to Gym.
Yes, you heard it right you can lose up to 10lbs in just 3 days by following the simple and effective diet plan.
This diet plan is popular by the name military diet or 3 day military diet.
This article is about losing weight by following it, and it’s role in reducing weight quickly and effectively.
If you are looking for the best diet plan to lose weight, then military diet is the perfect diet plan. The rules are simple. All you need to do is start eating right.
A perfect body and sound Health is what everyone wishes for. Whatever we do in our day is to live a good life with perfect health and perfect and builds confidence and keeps you away from diseases. To get the perfect body you need to take care of yourself a lot.
Taking care of your health is the most important thing that you should consider doing without failure. Both mental and physical health is very vital.
It is said that “a sound mind is a sound body”
There are several factors that indirectly play a vital role on one’s health. And one must follow some basic health tips maintain a good health.
Some important things you should consider doing regularly are as follows:
- Maintaining a proper Health Diet: A proper diet plays a crucial role in well-being. It’s important to have a healthy diet. If you need some assistance with this, we suggest you about following a military diet which has been discussed in detail in this informative article going forward.
- Doing Regular Exercises: Physical exercise plays a positive role in maintaining the proper It is proven the fact that physical exercises cause chemical reactions that will reduce anxiety and stress and put you in a good mood. Also, regular exercise will support your healthy diet plan.
- Reducing stress: The modern day busy life comes accompanied by stress, which when mishandled ruin once life. To relieve stress the above two, diet and exercises, play their respective roles in dealing with stress.
Why Should You Be Health Conscious These Days?
Everyone today has been stuck in hectic life which is leading to heavy stress.
It even more in the case of people who are closely related to the corporate world. People in the corporate world might enjoy a lavish lifestyle, but it comes at the cost of healthy life.
IT employees mostly stick to their computer machines and their job doesn’t even involve any physical activity. As a result, they might fall victim to various health problems.
Losing self-control, high blood pressure due to stress and pressures, headache, migraine, etc.
due to lack of sleep, putting on weight, getting obese due improper diet plan were some of the major problems that were being observed these days among people who are looped in the modern-day work culture.
To avoid these problems from reaching you out, you need to focus on the things mentioned above.
How To Avoid All Such Problems And Maintain Sound Health?
It is clear that many of us don’t have time to do exercises and fitness activities. People are so busy with their daily chores that they don’t find to time to go out to a gym or put on some shoes and go out for a walk of jogging early in the morning.
The result is that they gain extra weight which is not at all good for health in the long run.
This extra weight grows along with the cream on your birthday cakes remembering you that you are growing old stay cautious.
For many, weight training calls to mind bodybuilders pumping iron in pursuit of beefy biceps and pecs but experts say it’s well past time to discard those antiquated notions of what resistance training can do for your physique and health.
Modern exercise science shows that working with weights—whether that weight is a light dumbbell or your body—may be the best exercise for lifelong physical function and fitness.
If still, you aren’t convinced and helpless to accommodate some time for exercise in your busy schedule, the question that will arise in your mind will be is there any alternative to exercise.
Yes, there is, We are glad to inform you that there is an alternate method to still maintain a proper health without the need of going to the gym.
How To Maintain Perfect Health Without Doing Exercises?
The answer to this question lies within you which is mostly skipped by you.
It’s your diet.
The food you take on a regular basis but how come this impact your health. Taking food in a properly planned way is the most important thing that one should focus on while they are about to maintain a diet.
There are several diet plans that are specific for their purpose. Military diet, Canadian diet were some among these effective diet charts that can have a great impact in balancing health.
Before going to know about these one must be aware of the quantity they should take on a daily basis.
What is an ideal Diet chart?
If you seriously want to lose weight, you must take hard choices to be healthier. You must keep a tab active on what’s going in and the amount of food that is being consumed.
Too much of anything could backfire diseases and show a negative impact on health. So to balance health and fitness, you should be aware of the quantity that’s being consumed.
Very few know what the ideal global recommended guidelines for eating food are; we don’t blame you because it’s almost impossible to keep in mind the ‘right amount’ of food.
Here is the ideal Diet plan that follows the global recommendation:
In general, a typical day menu includes cereals, nuts, dry fruits, veggies, rice, and meat. So the following list helps you pick the right amount food required for maintaining proper health.
The ideal amount of Cereal:
Cereal is the most basic and common food in the daily menu.
The ideal intake should not be more a standard tea cup which gives 110 to 130 calories when burnt.
The ideal amount of Nuts:
Nuts are very much good for health. Just because they are good doesn’t mean that should fill your pockets with healthy nuts.
About 30g a day is the recommended serving size of nuts. This will add up to 150 calories to your daily calorific need.
The ideal Proportion of Boiled Vegetables:
The ideal proportion should include vegetables equal to half of the cup.
This serving would generate 30 calories of energy but will in return supplement the body with enough fiber.
In general, vegetables help you maintain a perfect body.
They act as natural filters for wastes in the body which include bad cholesterol.
Boiled veggies are better than fried veggies. So half a cup of vegetables can make the meal as healthy.
The proportion of Rice/Wheat:
This is the major item that fills the plate. So it is very important to watch out the rice intake as it contains a high amount of carbohydrates.
So the ideal proportion of Rice/Wheat is a half cup. This would stack up approximately 130 calories.
The Ideal Quantity of Meat:
Meat is the rich source of proteins to the body.
So if you love eating meat, then you should limit the quantity to 85 grams which will give 250 calories enough for your day.
One more important thing that should be taken into consideration is the size of the plate. Using small plates for meals would let you reduce the intake.
A 30% reduction in the size of the plate can show a greater impact on food consumption.
So now you are aware of the quantities that are required to maintain a healthy life.
Now it is time to know how to use this knowledge to lose weight quickly.
Losing weight can be a big challenge as giving up on our dietary habits is a task that involves an insurmountable challenge.
In general, a typical meal consists of the rich amount of carbohydrates, sugars, and fat. In addition to that most of the people love to eat lots of chocolates, burgers, delicious cookies and junk food.
Also, most of us have never embraced physical exercise as essential. The result is extra weight and in worst cases obesity.
It is no wonder that people across the world are battling with the obesity problem due I’m balanced work life and busy schedule.
The solution to such problems doesn’t lie in shunning your favorite food in favor uncomfortable diet plans.
You can actually lose weight by making a few changes to your diet and by eating what you love. The concept is eating the right amount at the right time with a proper plan.
The Best Diet Plan for Weight Loss!
Have you heard about the trending diet plan for losing weight quickly?
If you haven’t then we are here to spread the awareness.
This popular diet plan is called the military diet, which is growing popular these days, because of its simplicity and effectiveness. It is now one of the world’s most popular diet plan.
It is now one of the world’s most popular diet plan.
This is because it helps you lose up to 10 pounds or 4.5 kgs in just a week. That is very effective when compared to other diet plans or diets.
It is very simple and inexpensive. You don’t need to buy any expensive health supplements to complete this. No need expert nutritional advice; you follow this with some simple health awareness.
You don’t need to buy any expensive health supplements to complete this. No need expert nutritional advice; you follow this with some simple health awareness.
Going forward through the Article we will give complete insights about military diet which will help you know more about it. These insights include how to follow the military diet, nutritional benefits, diet plan and its menu.
What is Military Diet?
The military diet, also called the 3 day military diet, is a weight loss diet that can help you lose up to 10 pounds in a week.
This diet plan involves a 3 day meal which is followed by 4 days of which will continue to cycle till you fit into your beautiful favorite dress, the Military Diet could do exactly what you want.
It is also called by other names as well, Navy diet, the army diet and even the ice cream diet( the diet even includes ice cream as well)
It is claimed that the diet was designed by nutrition experts in the US military to help soldiers stay fit and get into shape quickly.
How does Military Diet work?
As said earlier it is a 3-day diet plan which is followed in a week.
It consists of two phases, the first three days of the diet plan is designed in such a way that you will follow low-calorie meal for breakfast, lunch and dinner restrictions on what you take.
During this period the daily calorific intake should not be increased by 1400 calories.
When compared to the general daily calorie intake it is half the fold. So things have been turned down to half. It’s a good start. The second phase of the military diet continues with much lesser restrictions than the initial 3-day phase.
The second phase of the military diet continues with much lesser restrictions than the initial 3-day phase.
Weight loss and gain, are closely related to caloric consumption and expenditure.
You lose weight when you consume fewer calories than you expend. Similarly, you gain weight when you consume more calories than you expend.
To reduce those calories, all you need to do is eat within your calorie budget and burn the required number of calories. A combination of the two works even better.
Military Diet Meal Plan Infographic
Source: – Diet Plan
The Military Diet Meal Plan
As said earlier during this plan the daily calories intake should not exceed 1400 calories.
You may get that amount by eating just a medium size stuffed cheese pizza. But these are unhealthy, and such food choices will eventually lead to other health problems like high cholesterol and blood sugar.
To lose weight the healthy way, you also need to ensure your diet is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.
This is where the military diet menu plays its game.
So let’s dive into Military Diet menu.
The following is the 3- day meal plan that has to be followed during the diet. We have carefully charted out the 3- day course that you have to follow during the entire course.
The following is the meal plan for day 1, which would make the day with 1,400 calories.
- A slice of toast with 2 tablespoons of peanut butter.
Taking the above quantity will start your day with light breakfast. A slice of toast with peanut butter will give 115 calories.
- Half a grapefruit.
Grapefruits are one of the lower carbohydrate containing fruits, half of a medium grapefruit contains less carbohydrate and sugar than a typical serving of fruit.
An averagely sized grapefruit would give approximately 80 to 85 calories so that half grapefruit would add 40 calories.
- A cup of coffee or tea (optional).
Coffee and tea are both very low in calories. Although they both contain caffeine, both also offer health benefits when consumed in moderation. The above quantity would add 5-8 calories.
Tea, especially green tea, boasts powerful antioxidants that help fight against disease and illness. Coffee, when consumed with attention, will promote cardiovascular health.
After a healthy morning breakfast, it is time fill your tummy with light lunch. The following is the menu for lunch.
- A slice of toast.
This time skip using peanut butter with toast. A single slice of toast will give 64 calories of which 12% is fat, 74% carbs, and 14% protein.
- Half a cup of tuna.
The maximum amount of serving size of tuna is about half the size of a standard cup, which equates to about 100-110 calories. Most people fill up a cup, which doubles the count to about 180-200 calories or more.
A cup of coffee or tea (optional).
It’s bed time now, and the clock will be ticking, so a lighter meal rich with proteins and fiber is better suggested at night.
- A 3-oz (85 grams) serving of meat with a cup of green beans.
Love your meat do you? The recommended serving size of meat is about 85 grams (about 300 calories), which is roughly the size of the palm of your hand. And a cup of green beans will add 32 calories to your daily caloric consumption chart.
With this, you will get enough protein and fiber for the day. Proteins are good for muscle building, and fiber helps with digestion.
- A small apple.
It is well-known jargon that an Apple a day keeps the doctor away. The fact behind this is that Apple is rich in nutrients. A small Apple gives approximately 55-60 calories.
It also contains dietary compliments like micro nutrients such as vitamins and minerals.
This is the reason why a small Apple is included in this diet plan. A small apple consist of 1% of vitamin A and 8% of vitamin C. It also contain minerals like iron and calcium.
- Half a banana.
A single banana will add up to 105 calories. So half the cup would give you 55 calories. There is a myth regarding bananas that they must be avoided if we are on a weight loss diet. If you’re avoiding bananas because you think they’re too high in calories for your weight-loss plan, you might want to reconsider.
Bananas contain dietary fiber, which can help you achieve your weight-loss goals by keeping you feeling full longer.
- One cup vanilla ice cream.
This is the reason why Military Diet is also called as ice cream diet. You can have your favorite vanilla ice cream which is actually a part of the diet. But the only restriction is quantity. A cup of vanilla ice cream would sum up to 300 calories. This will almost fill the rest of the calories in our calorie chart.
So concluded with the ice cream you will have a sound sleep giving you a fresh and active morning.
The day 2 menu in the 3-day military diet plan is different from that of Day one. The calories needed for day 2 are 1200 calories.
Here is the diet plan for the day 2.
Let’s start with a yummy and nutritive breakfast.
- A slice of toast.
With a slice of toast, you can start with 65 calories in the breakfast.
- One hard-boiled egg.
Eggs are packed with nutrition. And even though eggs contain fat, they can be a healthy part of a weight loss or weight maintenance diet. The combination of fats and protein in eggs makes them both filling and satisfying.
A hard boiled egg will give you 80 calories from all the macronutrients like carbs, proteins, and fats.
- Half a banana.
Taking a banana in the morning will act as a natural cleanser for the digestive system, because of dietary fiber. So half a banana will give 55 calories.
- A cup of coffee or tea (optional) It will give you 5-8 calories.
- One hard-boiled egg.
Make a place for a boiled egg in your lunch plate to add some proteins and 80 calories.
- A cup of cottage cheese.
Cottage cheese is a staple in many healthy eating plans. The dairy food provides benefits especially for people who are trying to lose weight or improve their health.
Cottage cheese is rich in calcium comprised to 17% of total cheese. It is also rich in proteins, so no need of taking any protein shakes. You can skip them with cottage cheese. It acts as a substitute.
Taking cottage cheese in the lunch will help you lose weight by giving an energy of approximately 205 calories.
- 5 saltine crackers.
Saltine crackers are a common accompaniment to a bowl of soup or chili. They’re also often topped with a slice of cheese for a tasty snack; however, these crackers aren’t that nutritious. They are low in fat and calories.
A 5-cracker serving of regular saltines contains 62 calories and about 1.3 grams of fat, almost none of which is saturated fat.
- A cup of coffee or tea (optional).
To refresh your evening with some hot drink.
The dinner plan of the day doesn’t share the same menu as of day 1. It is going to be but tasty and yummy with hot dogs and carrots.
- Two hot dogs, with no bun.
A hot dog is commonly served on a bun and smothered with chili, relish, cheese, and even bacon. A “stand-alone” hot dog — that is, one without a bun and condiments — has a significantly different nutrient profile from the “full-dressed” hot dog.
A single hot dog without a bun would give you 175 calories. So two hot dogs without bun will give 350 calories for the bedtime meal.
- Half a cup of carrots and half a cup of broccoli.
Broccoli and carrots are very nutritious, easy to serve. Together, they are rich in vitamins A and C, potassium and fiber. Broccoli adds folic acid, calcium and cancer-fighting properties.
A half cup of carrots will give 35 calories. Broccoli is very low in calories a typical cup of broccoli will just give 35 calories. So half of it will generate 15-20 calories.
- Half a banana.
This is something similar to day one and will add 55 calories to our daily requirement.
- Half a cup of vanilla ice cream.
To calm your senses and add taste to your buds let’s close the day with some yummy vanilla ice cream. This would complete our daily calorific need by adding additional 300 calories.
Unlike the first two day menu is more restrictive and the daily calorie has been reduced to 1100 calories.
- A 1-ounce slice of cheddar cheese.
Thus the proportion of cheddar cheese will give 110 calories of daily calorie requirement.
Talking about the nutrition of cheddar cheese, which is a dairy product is rich in calcium. In addition to that cheddar cheese contains a high concentration of essential nutrients, in particular, high quality protein and calcium, which are great for your health.
- 5 saltine crackers.
The third-day diet meal plan would add some saltiness to the morning breakfast with five saltine crackers.
Saltine crackers will add up to
62 calories to the breakfast diet chart.
- A small apple.
A small apple in the morning will add some nutrients to keep you active throughout the day.
This will add 55-60 calories also on the third day of our meal plan.
- A cup of coffee or tea (optional).
The finish of the breakfast with a cup of tea.
On the third day, the lunch menu is very light when compared to the other two days. It is very low in calories.
- A slice of toast.
Fill your lunch plate with some tasty toast to add 65 calories. Instead of taking toast in the breakfast it’s been added to lunch menu to make it light.
- One egg can be taken in any way.
Add an egg to the lunch menu. You can eat it in any form, either boiled, cooked or raw. You can even top it on the toast and eat along with it.
- A cup of coffee or tea (optional).
As taking tea or coffee is optional you can skip it if you want from lunch. If you are IT employee you can have a cup if you want to take a small break and refresh yourself.
The 3-day meal is concluded with this light dinner.
- A cup of tuna.
On the third, you are free to eat one full cup of tuna for dinner as the calories you get from lunch is very less.
So a full cup of tuna will give you 200 calories as mentioned before.
Tuna fish can reduce cardiovascular conditions, stimulate growth and development, lower blood pressure and cholesterol levels, help in weight loss efforts, boost the immune system, increase energy, maintain the health of the skin, increase red blood cell count, prevent cancer, protect against various kidney diseases.
- Half a banana.
Banana which is rich in potassium will add 65 calories. Potassium is good for the brain and it’s functionality.
- 1 cup of vanilla ice cream.
Let’s conclude the 3-day first phase with cool vanilla ice cream.
If you have observed the diet pattern, you might have noticed that some items have been cycled between breakfast, lunch, and dinner.
Drink as much water or tea as you want, as long as you don’t add any calories from water. Drink at least a glass of water for every hour.
You can observe that there is no space for snacks at any point of time during the first 3- day diet plan.
The second phase or the rest of 4-days of military diet.
In this phase, you can have snacks and any healthy food. There are fewer restrictions when compared to the first 3- days. You can even have your favorite snacks. The only restrictions are one who is following the diet, need to limit the daily calorie intake to 1500 calories. It should not exceed beyond that and avoid taking any junk food.
If you don’t know about the calories of a particular item, you can just Google it and know it’s calorific value.
Also, you can follow the ideal and recommended proportions which were mentioned at the beginning of this article.
So this how the diet is done throughout the week, and you will find losing up to 10 pounds in just one week. You have to do this until you fit correctly in your favorite dress which is hanging idly in the wardrobe.
Is The Military Diet Safe?
No single food provides all the calories and nutrients the body needs to stay healthy.
That’s why a balanced diet comprising of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.
Keep this in mind the US military nutritionists have designed this diet plan. Which is very easy to follow.
As it is a week plan, an average person can easily go with this and can check results in short time. If there is any problem, they can stop it.
Advantages of Military Diet.
During the week, there is a strict limit on calorie intake. So this is perfect and ideal for overweight people.
This Diet is more like a complete diet instead of being just a simple fat burning diet plan.
It is focused on giving the right nutrition to the body by controlling the weight gain.
Are There Any Side Effects with Military Diet?
Military Diet can’t be followed in the long run. Because of the strict restrictions on calories, it would cause nutrient deficiency if followed for months.
You can follow it to for just 3-4 weeks which will help you in reducing a minimum of 15 kgs.
Some people may put on weight if they take hot dogs, ice creams, and saltines every for longer times. So they need to keep on eye on it if they are putting any weight.
Are there any pieces of evidence for losing weight through Military Diet?
There aren’t any studies on a military diet from a team of nutritional experts.
But if you have observed the diet plan carefully you find that the food combinations and diet pattern are in such a way that it would increase the body metabolism,
so the food enters the tissue and leaves them, which will help you lose weight.
Is there a Weight Gain after stopping Military Diet?
It is good for people who want to lose weight very quickly.
You may gain weight if you stop following this. It purely depends on the diet you adapt after stopping it.
So to stay fit and healthy you should be cautious about what you take.
If you are ready to start the military diet, you need to get the required items for the coming week. So we have prepared a shopping checklist which might help you.
Military Diet Shopping List
1 Grape fruit.
100 grams of carrot.
100 grams of broccoli.
100 grams of green beans.
Bread and cheese:
5-6 pieces of bread slices.
100 grams of cottage cheese.
100 grams of cheddar cheese.
Meat and Eggs:
3 ounces of any meat.
500 grams of tuna fish.
400 grams of vanilla ice cream.
A pack of saltines.
Two hot dogs without the bun.
50 grams of peanut butter.
Additionally strong will power!
You don’t have to get messed up with your regular food habits or make impossible changes to your diet; you just need the best diet plan like this to get fit!
You can reach us through comments for any queries. If you have any doubts regarding this diet post a query to us to the below in the comment box.