How Does The Military Diet Work?

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How Does The Military Diet Work?

If you’ve ever wondered “how does the military diet work?” all you need to do is look at a soldier headed to combat to answer that question. The Military Diet is a program devised by top researchers for the United States military. Used as a program to train soldiers to combat-ready levels of fitness, the diet has the backings of both scientific research and a long history of success.

Millions of people around the world struggle to lose weight, and countless diets and supplements promise a fast fix with lasting results. However, as anyone who has tried to lose weight knows, this is typically a trial-and-error process that can quickly zap money, time, and motivation. Rather than waste resources, go with a program that guarantees results.

It goes without saying that the Military Diet was devised to optimize the nutritional intake of soldiers, so it doesn’t require fancy foods or special supplements. Instead, it was designed to make the best use of common foods that could easily be distributed to training and active members of the military, meaning that it is a low-cost, uncomplicated diet program that works fast. So, how does the military diet work?

The Military Diet: Basics

The Military Diet includes a two-part process that is meant to optimize your body’s metabolic processes and fat reduction. For three days a week, you eat a meal plan of restricted calories, followed by four “maintenance” days where you have a greater range of options.

Why and how does the Military Diet work so effectively? Because you are eating from a meal plan that combines foods known to be fat-burners or those that give you the nutrition you need while promoting the breakdown of existing fat stores. Therefore, while other diets may require periods of fasting or severe calorie reduction, the Military Diet allows you to eat a generous amount of food, even on the “active” days, which significantly reduces the chances that you relapse and gain more weight.

The Military Diet is designed to be used by both men and women and is praised for its uncomplicated approach to weight loss. Most users find that they already own a significant portion of the recommended foods, all of which are cheap and easily found at a local grocery store. Plus, it doesn’t require any additional substances that can add significant cost and are often filled with synthetic chemical substances. The diet doesn’t require knowledge of any cooking methods – it is all about getting you the nutrients you need quickly and efficiently.

The Military Diet is all about motivation and willpower, but it can be the most efficient way to slim down in an effective amount of time.

The 3-Day Military Diet

For the three days of reduced calorie eating, you’ll eat from a specific meal plan of foods that have been combined to optimize your health and weight loss. Each day you’ll eat fewer calories than the previous; on day one you’ll have 1,400 calories, day two 1,200 calories, and on day three only 1,100 calories. This makes sure you don’t negatively shock your body by zapping energy or getting headaches, but it does positively shock your body into using up existing fat. The diet plan is easy to follow and includes plenty of common foods, so you won’t have to follow complicated directions or buy additional products.

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You don’t need to work out when on the three-day diet plan, but a healthy level of activity is always recommended. Stay away from the vigorous or strenuous activity, particularly early on in the diet, but if you can get some brief cardio in you will only enhance the overall results.

A great thing about the Military Diet meal plan is that it allows you to have some caffeine to help get through the day. However, aside from those two cups on day one, you’ll want to stick to water when it comes to beverages. First of all, your body needs water to flush out toxins and to keep everything hydrated, particularly when you are eating a reduced calorie diet. Second of all, other beverage alternatives will sabotage your efforts. Avoid artificial sweeteners, and if you absolutely must have some flavor in your drink, squeeze a little lemon into your water.

The 3-Day Military Diet Meal Plan

One of the reasons the Military Diet has becomes so popular is that it is accessible for just about everyone. Because most of the foods are those that are commonly found in most households, you may find yourself spending less on groceries considering you’ll be eating what you have, just in smaller amounts.

The 3-day meal plan may sound intimidating, but it is an easy-to-follow guide for weight loss success. Each day is broken down into three meals, each containing plenty of nutrition to get you through the day. It is important that you stick as much as possible to the foods on the list, as they have been chosen because of the way they interact with each other.

Day 1: 1400 Cal

On day one you’ll be eating the most calories. For breakfast you’ll have a meal consisting of:

  • A cup of coffee or caffeinated tea
  • One piece of toast
  • ½ of a grapefruit
  • 2 tbsp of peanut butter

At lunchtime, you’ll have a quick and easy meal of:

  • A cup of coffee or caffeinated tea
  • ½ cup of tuna (canned)
  • One slice of toast

The bulk of your eating will be done at dinner time, where you’ll have:

  • 3 oz of protein (lean meat is ideal)
  • 1 cup of green beans
  • 1 apple
  • ½ a banana
  • 1 cup of vanilla ice cream (yes, ice cream!)

Day 2: 1200 Cal

Already on day two, you’ll likely wake up feeling better, and you’re already halfway there! For breakfast you’ll eat:

  • One egg (prepared anyway)
  • One slice of toast
  • ½ a banana

When lunch time comes around you’ll have:

  • One egg (hard boiled)
  • 1 cup of cottage cheese
  • Five crackers (preferably saltines)

Again, dinner will be the bulk of your eating on day two, and you’ll enjoy:

  • Two hot dogs (no bun)
  • ½ cup of carrots
  • 1 cup of broccoli
  • ½ a banana
  • ½ a cup of vanilla ice cream (again!)
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Day 3: 1100 Cal

By the time you get to day three, you’ll find the motivation to eat the least amount of calories. Breakfast will be:

  • 1 apple
  • 1 oz of cheddar cheese (a slice)
  • Five crackers (saltines)

Push through lunch on your final day with:

  • One egg (ideally hard boiled, can be anyway)
  • One slice of toast

Keep it simple for dinner on night three, but you’ll be almost done after:

  • 1 cup of tuna
  • ½ a banana
  • 1 cup of vanilla ice cream (what a reward!)

How Does The 3-Day Military Diet Work?

One of the main principles of weight loss is that you have to burn off more calories than you eat in a day so that energy gets derived from breaking down existing fat stores. The Military Diet simply uses this to your advantage by temporarily reducing your intake of calories – allowing your body to break down existing fat – while then enabling you to eat normally so that you don’t have such a hard transition between being on and off the diet. This intermittent fasting also keeps your body on its toes, so that processes like digestion and metabolism are consistently working at their peak strength.

The Military Diet also takes into account the chemical properties of the chosen foods, including those that will work together to boost weight loss. The diet does allow for substitutions for those with dietary restrictions, but optimal effect comes from following the plan.

The 4-Day Plan

After your three days of fewer calories, you’ll have four days of a maintenance diet in which you can eat normally. This is what causes many people to question how does military diet work because it seems impossible that you don’t have to starve yourself for the three days “on,” but you can also enjoy yourself on the four days “off.”

However, your efforts on the four days off can impact how many times you have to repeat the diet, and how hard it can be to start up on that day one meal plan. If you go wild with the sweets and fats on your days off, you’ll feel withdrawal when you can’t have them again the next week. Plus, you’ll run more of a risk of sabotaging all of your hard work during the process, as well as relapsing into an unhealthy diet when you finish the cycle.

How Does The 4-Day Military Diet Plan Works?

But how does Military Diet work when you are eating what you want? The key is in the balance. On the four days of maintenance, you shouldn’t be gorging on everything you can find. Any additional weight added on only means your three days of dieting won’t be as effective. It’s important to structure your diet to be well-rounded so that you are instead training yourself to have better nutritional habits for when you stop doing the diet.

The biggest problem for people who have completed diets is keeping the weight off for good. Most people find that strict diets get them to their ideal weight, but that they are unable to continue them long-term, and gain excessive weight when they return to normal eating habits. Your maintenance phase on the Military Diet is a great opportunity to start to train your body to eat healthier and process foods better.

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Try and plan out your meals, at least in your first weeks, so that you aren’t tempted to overindulge. For example, instead of pigging out on pizza, beer, and chips on one day, and then trying to get by on just an apple the next day, give yourself reasonable guidelines for what foods you can eat, and how much of them to eat. Portion control is a major factor in maintaining an ideal weight, and while you don’t always need to restrict them to the amounts of the three-day meal plan, you’ll want to practice getting used to smaller portion sizes.

Exercise is also important during this time. While it’s okay to skip strenuous exercises when you are in the three-day portion of the diet so that you don’t feel faint or light-headed, you should maximize your workouts on the off days. First of all, you’ll help make sure you are burning off enough of the calories you are taking in with your “normal” diet, but you’ll also make sure your body looks leaner and stronger.

Reviews Of The Military Diet: How Does It Work?

At the end of the day, those who want to lose weight just want to know whether a diet does what it says it will. If looking at a history of the fit, an active military isn’t enough to convince you that the Military Diet is effective, there are plenty reviews online of people who have found success using the diet.

One of the key things most people who have found success with the diet say is that like with any weight loss program, you will only be as successful as the amount of effort you put in. Those who haven’t found immediate success often overindulge on the four days off, don’t control portions during the meal plan, and arbitrarily swap out foods that they think are just as good. The program was designed to work as optimally as possible, which means that success rides on your ability to meet the caloric restrictions and the proper combination of foods that can chemically stimulate your body to shed fat.

A major benefit of the Military Diet is that it works fast. When followed rigidly, dieters can expect to lose up to as much as ten pounds each week; of course, this requires plenty of vigilance during the maintenance days.

If you find yourself asking how does the military diet workSimply look at the thousands of people around the world who have found success with the program. Remember, if you need motivation, simply pull up some pictures of US soldiers, and know that you can look like them in only a week’s time.

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