The military diet is low in fats and carbohydrates while being high in protein, making it a calorie friendly option. The food combinations aim to burn fat and boost your metabolism by reducing your calorie intake for three days and letting you follow your normal eating plan.
On the first day, you only consume 1,400 calories, 1,200 the next before reaching 1,100 on day three. It’s important to note that while it is referred to as the military diet, it is by no means a reflection of how the military eats.
The Effectiveness Of The Military Diet
This diet is reported to help people lose up to 4 kilograms in a week and almost 12 kilograms within a month when following the diet correctly. This can be beneficial to people looking to lose weight before bariatric surgery as it is effective in short term weight loss.
While these reports have the backing of research, everyone is different, and no two people will react the same to the diet – even if they follow it the same and follow the same exercise routine.
Unfortunately, as with most short-term solutions as soon as you stop following the diet, you will gain most of the weight back without a plan in place to maintain the weight loss.
The Eating Plans
When following the diet, you are permitted to drink water as well as two cups of black coffee a day.
Here’s an example of the eating plan:
- Day 1
Breakfast – 1 cup of coffee or – alternatively – tea, two tablespoons of peanut butter, a slice of toast in addition to half a grapefruit.
Lunch – One cup of coffee or tea, a slice of toast and half a cup of tuna.
Dinner – 85 grams of meat, a cup of green beans, half a banana, a small apple, and a cup of vanilla ice cream.
- Day 2
Breakfast – An egg, slice of toast and half a banana.
Lunch – A hard-boiled egg, a cup of cottage cheese and five crackers.
Dinner – Two viennas, a cup of broccoli, half a cup of carrots and half a banana as well as half a cup of vanilla ice cream.
- Day 3
Breakfast – Five crackers, a slice of cheese and a small apple.
Lunch – A hard-boiled egg and a slice of toast.
Dinner – A cup of tuna, half a banana and a cup of vanilla ice cream.
Vegetarian option
- Day 1
Breakfast – One cup of coffee or, alternatively, tea, two tablespoons of peanut butter, a slice of toast and half a grapefruit.
Lunch – One cup of coffee or tea, a slice of toast, half an avocado and two tablespoons of hummus.
Dinner – Tofu (300 calories max), a cup of green beans, half a banana, a small apple, and a cup of vanilla ice cream.
- Day 2
Breakfast – Half a cup of baked beans, slice of toast and half a banana.
Lunch – One cup of soy or almond milk, half an avocado, two tablespoons of hummus and five crackers.
Dinner – Two vegan viennas, a cup of broccoli, half a cup of carrots and half a banana as well as half a cup of vanilla ice cream.
- Day 3
Breakfast – Five crackers, a slice of cheese and a small apple.
Lunch – Half an avocado, one tablespoon of hummus and a slice of bread.
Dinner – Half a cup of chickpeas, half a banana and a cup of vanilla ice cream.
The key aspect to the success of this diet is a calorie deficit. Having said this, this diet can be extreme for some and we urge you to use caution when attempting to follow this diet. When in doubt, speak to your doctor before giving it a try.
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