BEST DIET PLAN FOR WEIGHT LOSS
Hey there! Got an important event coming up looking to shed some extra weight there's a quick fix that can help you out the military diet.
It’s a weight loss plan that can
help you lose up to 10 pounds in a week in today's article we'll be talking
about the seven day quick fix military diet.
What exactly is it?
What do you mean by a three-day meal
plan in four days off?
What does the menu and nutrition
look like during this phase?
Should you continue with it? We’ll be
talking all of this and more
What is the military diet plan?
For those looking to shed the extra pounds
you can't get rid of the 7-day military diet plan is one of the more effective
ways to do it.
The military diet plan is low in calories
and fat but high in protein.
The military diet allows you to
reduce your weight at a faster pace due to the limited. Amount of calories
you're eating the best part is that it includes foods that are cheap.
One of the biggest worries when following
any diet plan is whether or not you'll lose muscle mass the good news is you
won't since it's a high protein diet you won't lose any muscle mass you'll also
feel full satiated and energetic throughout the day.
It’s also a simple routine to follow
unlike any other complicated diets the foods you can eat are listed as well so you
won't stress about what you're allowed to eat and what's restricted.
THE PLAN HAS 2 PHASES
The first lasts three days and is
very restricted in what you can eat the calorie intake is also limited snacking
isn't allowed during this phase.
The second phase is less restrictive
and you're allowed to snack between meals even the foods are not as strict as
in phase one however you still need to make sure the number of calories you eat
every day are less than fifteen hundred.
Which is your favorite high protein
food?
Egg chicken or tuna?
Do you prefer protein from
plant-based sources or animals?
7-DAY MILITARY DIET PLAN NUTRITION .
This diet plan is high in protein
while low in calories carbs and fat on an average a healthy adult should eat between
1600 to 3000 calories.
This calorie intake depends on age physical fitness activity level and lifestyle the ideal calorie intake for the military diet is between 1100 to 1400 calories during phase one.
1st phase:
Very restrictive first three days.
The first phase of the military diet
lasts three days and has a very restrictive plan.
DAY 1
For Breakfast! You can have one slice of toast with two spoons of peanut butter and half a grapefruit
If you want you can have a cup of
coffee or tea to go with it.
Lunch is similar you can have one
slice of toast and half a cup of tuna as well as another cup of coffee or tea.
Dinner is a little heavier compared
to the other two meals you can eat 85 grams of meat and 1 cup of green beans
along with that you can also have 1 small apple half a banana and 1 cup of
vanilla ice cream.
All of these foods from breakfast to
dinner give you around 1400 calories.
DAY 2
This is a slightly different plan
for breakfast.
You can have one slice of toast but
this time you pair it with a hard-boiled egg and half a banana as usual coffee
or tea is an option.
For lunch you can have another hard-boiled
egg add 1 cup of cottage cheese and 5 saltine crackers.
Dinner is once again a bit more
filling this time you can have 2 hot dogs without the buns along with this you
can have half a banana and half a cup of carrots broccoli and vanilla ice cream
each despite the variety the number of calories you'll be loading up on is just
twelve hundred.
DAY 3
For day three you'll ditch the toast
for breakfast instead you can have a slice of cheddar cheese that weighs no
more than 11 ounces pair that with saltine crackers and one small apple.
Coffee or tea can be had with this
meal.
The slice of toast you missed at breakfast
can be had at lunch along with that you can have one egg and that's about it of
course there's always that cup of coffee or tea. dinner will not be as heavy
this time with just one cup of tuna and half of a banana you can have a cup of vanilla
ice cream as dessert.
This totals to just 100 calories
nobody said this diet was going to be easy but it is very effective in losing
weight.
Think about your goals towards the
end of the diet.
REPLACEMENTS
Of course not everything in this
diet is easily available on top of that it doesn't suit everyone you could be allergic
to some of the foods listed as well as lactose intolerant.
If you can't eat toast you can
replace it with half of a protein bar half a cup of whole grain cereal one
tortilla or two rice cakes.
Similarly if you can't have a
grapefruit replace it by mixing half a teaspoon of baking soda in a glass of
water.
For those who can't eat tuna replace
it with either a cup of almonds or a cup of canned tofu.
You can also substitute the tuna
with a cup of cottage cheese or a cup of canned chicken.
If you don't eat meat you can
replace the three ounces scheduled in the diet plan with three ounces of beans
lentils or tofu maybe some Portobello mushrooms.
The most important thing to remember
is the replacement you're eating shouldn't exceed the calories you're supposed
to hit it's important to be as close to the diet plan as possible.
2ND PHASE, DAYS 4 to 7
The second phase is less restrictive and you can even have some snacks but it's also necessary to have healthy food in order to get maximum benefit regardless of what you've chosen to eat you need to ensure the daily number of calories stay under 1500 for example a diet totaling 1200 calories would have 1 cup green tea 2 spoons of unsweetened Greek yogurt and 5 almonds.
You can follow it up with a snack
that contains oatmeal and 1 cup of lemonade
For lunch you can have baked or
grilled chicken breast half a cup of cooked brown rice and 1 cup of steamed
veggies.
this doesn't mean you run for the potatoes
the veggies do not include potatoes you can snack up a bit after lunch with some
celery and low-fat hummus when it comes to dinner you can have grilled salmon
and pair it with one cup of steamed veggies the no potato rule still stands.
You can also have one cup of lemonade and half a cup of quinoa a banana and raspberry smoothie for dessert would round up a good meal.
VEGAN MILITARY DIET
Not thrilled with animal-based
products don't worry there's a vegan alternative made entirely from plant-based
foods phase one;
DAY 1
For breakfast eat half a grapefruit and a slice of toast with two tablespoons of peanut butter you can drink a cup of coffee or tea with it.
For lunch eat half an avocado with
one slice of whole wheat toast and two tablespoons of hummus drink one cup of coffee
or tea.
Dinner involves half a banana one
small apple and tofu worth around 300 calories you can have one cup of green
beans with the tofu for dessert you're allowed one cup of dairy free ice cream.
DAY 2
You can eat half a banana with one
slice of whole wheat toast and half a cup of baked beans.
Lunch is a bit heavier with five
saltine crackers two tablespoons of hummus and a half of an avocado.
You can drink one cup of unsweetened
almond milk hemp milk or soy milk along with your lunch.
dinner is great again with 2 veggie hot dogs remember no buns add in 1 cup of broccoli and half a cup of carrots next up eat half of a banana with a cup of dairy free ice cream
DAY 3
Congrats on making it this far first eat 15 to 20 almonds for breakfast then eat a small apple with five saltine crackers board of saltine crackers you can substitute them with half a cup of quinoa.
Lunch includes a tablespoon of
hummus half an avocado and one slice whole wheat bread.
Dinner offers you even more variety
you can eat half a cup of canned chickpeas and half a banana with one cup of
dairy free ice cream.
WHAT YOU HAVE TO AVOID ON A MILITARY
DIET…
Do not take artificial sweeteners
except stevia when doing this diet plan.
Butters creamers alcohol and fruit juices
aren't allowed either milk or sugar is a strict no-no except with ice cream oranges
and yogurt are to be avoided as well actually Greek yogurt is an exception.
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