I know what you’re thinking: “Ugh, another diet. I don’t need yet another low-calorie diet.” But hear me out – this one really works! This military-inspired plan promises to help you lose weight while staying healthy. The plan was originally designed to help soldiers lose weight quickly in times of war.
The diet was first designed by the French nutritionist, Dr. Fernand Lamaze. It was later adopted by the U.S army during World War II to help soldiers lose weight quickly so they could fit into their gear and be more mobile on the battlefield.
You’ll need to do some prep work before you start day one of this diet. You’ll want to plan out your meals for the first three days before you start your dieting adventure.
You’ll eat high protein, low-calorie meals that will help you drop pounds fast. You can follow the diet for three days then take 4 days off before starting it again. But be warned, the portions are very small so you will need to make wise food choices if you decide to continue on with the diet.
Go grocery shopping to buy what you’ll need for this diet. You’ll need to buy protein bars, chicken breasts, tuna, eggs and whatever other items you’ll need to follow the military diet.
If you plan on following this diet for more than three days, you should know that it’s not great for your thyroid. The military recommends that you consult with your doctor before starting this or any other diet.
The diet is very simple. It’s based on four food groups, which are vegetables, fruit, lean protein, and whole grains. You’ll eat between 1,000 and 1,600 calories a day depending on your level of activity.
You should drink an additional 64 ounces of water throughout your day that’s what fills up one cup. You should also avoid sugary drinks like soda and juice as well as alcoholic beverages if you’re serious about this diet.
Table of Contents
- What Is the Military Diet?
- How Does Military Diet Works?
- Can You Really Lose 10 Pounds In a Week?
- Can You Really Lose 10 Pounds In 3 days?
- Planning Your Meals
- What Foods Are Allowed?
- What Foods Are Not Allowed?
- What About Alcohol?
- How Do You Add Extra Calories?
- What Other Things Should You Do?
- How Much Weight Will You Lose?
- What Should You Do to Lose Weight?
- Is the Military Diet Based on Evidence?
- Is the Military Diet Safe and Sustainable?
- Is the Military Diet Safe for Diabetics?
- Can You Have Sugar While on the Military Diet?
- Does the Military Diet Work for Vegetarians?
- Is the Military Diet Good for Beginners?
What Is the Military Diet?
It’s important to know that the military diet is a weight loss plan, so if you have any kind of health condition, you’ll want to speak with your doctor before trying this or any other weight loss diet. If you can follow all of the rules and eat the foods they recommend on this diet, then it may be worth a shot. See More: 25 Diet Foods That Are Bad For You
The military diet is based on providing 3,400 calories a day. That means 75% of your calories are going to come from fat, 20% from protein, and only 5% from carbohydrates. On day 1 you are allowed to eat up to 1,200 calories, so if you eat under that amount, you’ll need to make up the rest by exercising more.
The military diet is extremely frugal when it comes to food choices. High sodium foods are strictly forbidden on this diet which is why you need to avoid all kinds of processed foods. You’ll also need to avoid foods that are high in sugar, fats, and calories.
You are better off preparing your own meals instead of buying pre-packaged foods because not all of them are recommended. The military diet focuses on the four basic food groups, which are vegetables, fruit, nuts and meat. You can eat as many of these foods as you want.
Meats that are recommended on this diet include chicken breast, fish, and lean beef or pork if they don’t contain processed meats like hot dogs or salami.
How Does Military Diet Works?
So here’s a rundown of how it works:
During the first three days, you will eat one meal a day. The meal is four ounces of food from each of the four groups. In total, you’ll consume 1,000 calories during the day. You should also drink two cans of tuna or 12 ounces of chicken to help you reach your calorie quota for the day.
On day four, you’ll eat 3,000 calories. This is the only day of the diet that breaks the rules. Your meal includes one cup of plain pasta (or any starch), three slices of whole wheat bread (no nuts or seeds), two tablespoons of peanut butter (no jam or jelly), and one cup of skim milk (or any other low-fat dairy). You can have as much as you want during this meal.
There are some rules to follow when following the military diet so it will be successful. You can eat low-fat cheese and meat on this diet, but the portions are very small. You should also avoid sugary snacks like candy.
You’ll want to keep track of how far you’ve come on your weight loss journey during the diet. But feel free to weigh yourself only once a week (the military diet recommends that you weigh yourself once a week). You’ll also want to monitor your mood throughout the day.
You will also want to check your blood pressure and cholesterol levels every week. It’s also important to note that you should not start this diet if you’re pregnant or nursing.
This is not a license to eat whatever you want. You’ll need to avoid carbohydrates like pasta, bread and rice. The military diet is restricted as you can see, but it does promise to help you lose weight quickly.
The military diet will work if you use it correctly and follow the guidelines set out by the creators of the diet. It is important to remember that this is not a long-term solution for weight loss. This diet is only meant to provide you with weight loss for a week or two. You can use those weeks as a stepping stone to other weight loss programs if you wish to keep losing weight after that.
If you’re just starting out on your weight loss journey, then the military diet will help you lose several pounds quickly so you’ll feel motivated to stick with your other goals. This diet should be used as a tool and not as an excuse to eat fast food multiple times per day. It is possible to lose weight while eating fast food, but you will need to be more careful about what you choose and how much of it you eat.
If you follow this diet and use it as a tool, then it can work. You just need to remember that the results will not last forever and that if you want long-term results, then you need to tweak things slightly or replace your diet with a different plan.
Can You Really Lose 10 Pounds In a Week?
It is possible to lose 10 pounds in a week if you are able to stick with the diet that you following. This doesn’t mean that the weight loss will be healthy or that it will be comfortable, but it can help you get through your short-term goals.
If losing 10 pounds in a week is important, then the military diet can help you achieve this. However, if you’re looking for long-term weight loss goals, then choosing another diet would probably be better for your health and keep you feeling comfortable throughout the process.
Can You Really Lose 10 Pounds In 3 days?
It is possible to lose 10 pounds in 3 days if you stick to the diet that you following. This doesn’t mean that the weight loss will be healthy or comfortable, but it can help you get through your short-term goals.
If losing 10 pounds in 3 days is important, then the military diet can help you achieve this. However, if you’re looking for long-term weight loss goals, then choosing another diet would probably be better for your health and keep you feeling comfortable throughout the process.
Planning Your Meals
There are 14 days of meals mapped out for you. You are allowed to repeat them as many times as you want, but they are high in calories, so it’s best to only eat the same one every four days. There is nothing wrong with eating the same items over and over again, just make sure you are getting all of your nutrients each day.
The meals have been carefully selected so they have enough protein, fat and carbohydrates with a healthy balance of dietary fiber.
For breakfast you want to have some oatmeal with berries. The reason you want it with berries is because you will be eating that many calories from fat, so it’s best to have a little bit of that. You’ll have some grapefruit or orange juice if you want something that doesn’t take long to eat. They are both low in calories. Your carb intake for the day starts at 25 grams and goes up to 45 grams towards the end of the day.
If you are going for the fast, then you will want to eat from 1-2 eggs. You can choose from scrambled or hard boiled. Meat will be a side item since it’s a meat day. If you’re going for the full-on military diet, then you will have two chicken breasts with olive oil and seasonings to add flavor.
You want to have another snack here in the mid-morning, so you will need to make sure it’s low in calories. That way you can still eat some of your carbs. This can be some nuts or seeds with some fruit for flavor. Make sure they are not sweetened because you will be having them on day four when you can eat sweets.
For lunch you can have anything that gives you the protein, fat and vegetables you need. Make sure to use olive oil that day because it is one of your main sources of fat for this diet. You should also be eating about 3 ounces of meat if not more. Your carb intake will be around 35 grams at this time. You can eat soy if you want, but it’s important to not use the fake meats like hot dogs.
You will need to eat another snack during the day. This is where you will have some meat, either a chicken breast or a lean cut of beef. If you’re going for a vegetarian option, then you can have some nuts and seeds with some vegetables for flavor. You should also have a little bit of fruit because it’s very low in calories and nutritious as well.
You will want to have the biggest meal of the day for dinner. You can have as much as you want as long as it fits within your calorie limit for the day. You should have a large portion of meat with olive oil and spices, but you can also have some veggies on the side. If you want to eat a carb that night, then try a piece of toast or a half a bagel if they are low in calories.
You will also want to make sure you are getting your vegetables because they are low in calories and help to boost your metabolism. You can always have more than you need, but make sure you stick with the four portions the diet recommends every day.
If you’re still hungry after dinner, then you can have some nuts, seeds or a piece of fruit for dessert. This is where sweets are permitted on this diet.
What Foods Are Allowed?
You will notice that there are a few foods that are not included in this diet. The reason is because they just aren’t good for you. You will want to avoid processed foods as much as possible, but there is a few on this list that have been allowed. These include:
Fruits which have been canned or mixed with other fruits. Make sure there is no added sugar.
Dried fruits. Make sure to read the ingredient list as some companies will add sugar as a way to increase their profit.
Fruit juices that have been mixed with sweeteners or fruit concentrates. You can drink them as these don’t have as much protein or nutrients, but they do have calories and sugars, so you don’t gain weight because of them and not necessarily because of the carbs.
Processed meats which include hot dogs and bacon even if they are low in fat. The problem with these types of foods is that they are often high in sugar which leads to weight gain. They also offer very little nutrition so you’ll want to avoid them.
You can eat many types of vegetables including lettuce, lettuce, carrots and onions. Make sure to rinse them well so there are no extra calories or unhealthy chemicals in them. You can also eat tomatoes, but make sure to always read the ingredient list for added sugar since they may have some.
What Foods Are Not Allowed?
The foods you want to avoid are those that don’t offer many nutrients. They should be avoided since you will be eating an extremely high amount of calories. These include:
Foods with added sugars even the ones that are natural like maple syrup and honey. You will also want to avoid sodas or any type of juice that has added sugars, and you’ll want to avoid all desserts as well including those found in ice cream shops. They often have added sugars as well.
Alcohol which adds a lot of calories and a good amount of sugar. Beer, wine and liquor are enough to get you drunk if you’re going for the whole-on military diet.
You should also avoid foods that don’t offer much in the way of nutrition. You should always get your fruit from water or low-sugar juices, but there are other options that will offer nutrients and keep you full, so it’s best to pick them over the high-calorie foods. These include:
Seeds which are high in fiber and oil. The fat they contain will help you to feel full without the added sugars.
Nuts which are high in healthy oils. Make sure they aren’t artificial or sugar coated, but many of them are high in fat and fiber which is great for your metabolism.
If you’re really craving something sweet, then it’s best to stick with berries or fruit that has little to no added sugars. If you’re curious you can check out this list.
You can also get your carbs from complex carbs that are high in fiber, vitamins and minerals. Make sure to limit fruit to once or twice a week, but other vegetables are allowed once or twice a day. These include:
Spinach, kale, broccoli and chard which are all packed with fiber and other nutrients. These will keep you full while helping to boost your metabolism. You will want to consume these vegetables raw so the vitamin content is the highest possible.
Peppers, chili peppers and even sweet bell peppers will give you the amount of vitamin C you need to boost your immune system. They are also low in calories which leads to weight loss.
Lettuce is low in calories and loaded with fiber that will help you feel full without increasing weight. It’s also packed with vitamin A, C and K which are all important for an amazing immune system. Also make sure to get cruciferous vegetables which includes cabbage, cauliflower, broccoli, kale and brussel sprouts. They are all loaded with fiber and nutrients.
What About Alcohol?
The good news is that you can drink alcohol on the military diet. If you want to drink, then you will want to limit it to one or two drinks a day. That will keep your weight loss going and keep you from overeating. You’ll also want to make sure that you are drinking wine or other kinds of hard liquor instead of beer because it’s higher in calories. If you’re not sure what’s in your drink, then it’s best to pour it into a measuring cup and count how many ounces there are. If the drink comes out to more than one serving of alcohol, then you will want to drink something else.
How Do You Add Extra Calories?
You’ll want to make sure that you are adding extra calories if you need them. They will keep your weight loss going and your metabolism high. However, you want to make sure you are getting them from healthy sources so they don’t lead to weight gain. Here are some examples of what you can do:
Add cheese or sour cream to your meals. You’ll need to stick to 2 Tbs. of either one which is about 100 calories. This isn’t enough to kill your diet, but it’s enough to provide your body with vital nutrients it needs.
Use butter or oil that is high in vitamins and minerals. You can use olive oil, canola oil and coconut oil. These will significantly boost your metabolism and help you lose weight.
Make sure to get enough protein and fiber in your diet. Good sources of these 2 nutrients include:
Protein powder is a great way to add more protein, fiber and nutrients without adding fat or carbs.
Fiber capsules or foods are another way to get more fiber without adding fat or calories.
You can also drink green tea which is packed with antioxidants and caffeine to keep you full.
What Other Things Should You Do?
If you need something sweet, then you can have fruit after every meal. This will help to boost your metabolism and keep your metabolism up for the entire day. It will also keep you from getting tired throughout the day. Fruit is high in vitamins and minerals that provide your body with essential nutrients. The best fruits include:
Berries are also very popular because they are low in sugar and calories. You’ll want to stick to raspberries, blueberries or strawberries instead of grapes or bananas. They are sweet enough without any added sugars.
If you need something to drink, then you can drink water or even sugar-free lemonade. If you have a sweet tooth, then you can have a zero calorie sweetener that will satisfy your craving. You can use this to sweeten hot cocoa or tea.
How Much Weight Will You Lose?
There are a lot of different things you can do to lose weight. However, it’s important to make sure your weight loss goals are realistic and there is a good chance you’ll be able to maintain them a few weeks or months later. Losing a lot of weight quickly is always going to be difficult because your body will stop burning off calories as much as possible which means you will have fewer calories to burn off. This means your weight loss may stall and you might gain the weight back.
Here is how much you’ll need to lose based on age:
- 0-6 Months: 2-3 lbs. per month
- 1-2 Years: 3-5 lbs. per month
- 2 Years: 1-2 lbs. per month for women and 4-6 lbs. for men
- 3 Years or Older: 1 lb. per month for women and 1-1 ¼ lb. per month for men
You might lose less weight if you are too skinny. If you’re worried that you’re too skinny, then you can try the Army diet. This is an option for people who are 30 years old or younger. However, it is important to remember that the military diet is only safe for losing up to 10% of your body weight in a week.
This means if your goal is to lose 20 pounds in one month, then it’s not possible unless you weigh around 200 pounds or less. The military diet can help you lose around 20 pounds within 1-2 years. If you do it correctly, then you will lose about 1-2 pounds per month which is a great rate of weight loss.
What Should You Do to Lose Weight?
The key to losing weight is making sure your body burns more calories than it takes in. One of the easiest ways to do this is by burning tons of calories during exercise because your body will keep burning off calories for up to 48 hours after an exercise session
By exercising regularly, you’ll be able to burn off more calories than people who don’t exercise.
Here are some tips for getting started with an exercise routine:
Exercise at least 5 times per week for 30 minutes at a time. You can break it up into smaller amounts if you prefer. You can even do it during your breaks at work or when you get home from school or work. If you are handy, then you can even do home workouts that require little or no equipment.
Make sure you are getting at least 150 minutes of cardio exercise per week to boost your metabolism after the workout. There are other ways to exercise, but cardio is the best way to burn off calories. Make sure you are including high-intensity intervals in your exercise routine if possible because this will help speed up your weight loss goals.
You will also want to make sure that you are getting plenty of protein if you are trying to lose weight. Each pound of protein turns into around 100-200 calories in your body. This means if you are eating more protein, then your body will need more calories in order to take in the nutrients it needs. Each gram will turn into 4 calories when burned off which means you’ll need around 16-25 grams per day for women and 19-29 grams per day for men
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This is in addition to the number of calories you are consuming in your diet.
Be sure to get at least 5-6 servings of fruits and vegetables per day. This will provide you with essential nutrients, fiber, and vitamins that your body needs to balance out the calories you take in so your metabolism will stay high and help you lose weight. Make sure you are getting a variety of different fruits and vegetables so that your body gets a good mixture of all the nutrients it needs.
What Else Can Help You Lose Weight?
There are a lot of other things you can do to help boost your weight loss goals. While exercise is the most important factor to helping you lose weight, there are other things that can help speed up the process. Here are some tips that will help you lose weight faster:
Drink lots of water or non-calorie drinks. Water is the best option if you are trying to lose weight quickly. It helps your body stay hydrated which means your metabolism stays high throughout the day. It also helps you feel like you are eating more which will prevent you from overindulging.
Get plenty of sleep each night. You need enough sleep every night to ensure that your body is getting enough rest and energy for everyday tasks. However, it can be hard to get enough sleep on weekdays when you have a lot going on with school or work. If you are not getting enough sleep, then you can use fatigue or cravings to rationalize eating unhealthy foods.
Avoid drinking alcohol. Drinking too much alcohol will slow down your metabolism and it will make it difficult for your body to lose weight. If you drink, make sure you limit yourself to one drink per day (if you are a woman) or two drinks per day (if you are a man).
Make sure your meals are balanced with protein, fruits, carbs and vegetables evenly throughout the day. If you eat a lot of protein and healthy fats at each meal, then you’ll be able to keep your energy and metabolism high and burn off more calories while you’re sleeping.
Do not overeat or skip meals. When you skip meals or overeat at one meal, then it can cause your body to store more fat around your midsection. This is because the nutritional needs of your body will go unfulfilled which will cause it to store extra calories as fat.
If you want to lose weight, then you need to make sure that you are in a calorie deficit in order for your body to lose the excess fat. Sometimes this can be hard because it may feel like an uphill battle. However, there are ways that you can help speed up your weight loss goals including these tips.
Is the Military Diet Based on Evidence?
The military diet was designed for people in the military who needed to stay physically fit for their job. The original diet is based on the foods that are served in combat situations. That is why you need to eat foods that are canned or canned which you would have access to in a war zone. If you try the military diet at home, then you will not be able to eat these same foods.
This diet was designed for very short term weight loss only. You are not supposed to do this diet for longer than a week. However, that doesn’t mean you can’t still use the diet as a basis for your own weight loss plan. You just need to know what you’re doing and have a good doctor to keep an eye on your health.
Is the Military Diet Safe and Sustainable?
The military diet is a safe and healthy method of losing weight. However, you have to be careful with how it’s used. It is a short term weight-loss diet so you have to be willing to lose weight for a week or two, use it as one step towards other plans if you want it to work long term.
This diet doesn’t require any special skills or knowledge; anyone can use this diet successfully provided they follow the directions exactly which will keep them safe. You can use the military diet as a way to lose a few pounds quickly and it will provide you with motivation for your other goals, but its only viable if you stick to the plan.
Is the Military Diet Safe for Diabetics?
The military diet is not safe for diabetics because the diet focuses on proteins and fats which can cause blood sugar levels to spike. If this diet is followed without proper monitoring by a doctor, then it could cause drastic changes in your blood sugar levels. This could cause your diabetes to go out of control or even become life-threatening.
Can You Have Sugar While on the Military Diet?
While on the military diet you should avoid sugar because it will make it harder for your body to burn fat. The theory of this diet is that people who eat sugar, or carbohydrates that turn into sugar, burn them up very quickly and end up storing them as fat.
This diet is based on foods that are high in protein and fat. If you eat sugar, then it will make your body burn up your protein for fuel before it burns off your fat reserves. The result of this is that you will actually gain weight by trying to lose it.
Does the Military Diet Work for Vegetarians?
You can use the military diet if you are a vegetarian. The main adjustments you will need to make are to replace the meat that is suggested with beans or other sources of protein that are considered vegetarian friendly.
Is the Military Diet Good for Beginners?
The military diet is good for beginners if they know what to expect. This diet is very strict. You are not allowed to eat anything outside of the list of foods that are specified in the instructions. If you are a beginner, then this may be overwhelming because it means you have to get used to your new diet very quickly before you get started losing weight.
If you are looking to lose weight fast and you only plan on sticking with the diet for a week or two, then the military diet can help you reach your weight-loss goals.
This diet might work for someone who is desperate for some motivation or who needs to lose weight quickly before an event, but it isn’t a good option for people who want long-term results because of the short-term nature of this diet.