The nutritionist explains everything you need to know about this popular plan.
Weight Loss :The military diet is one of the most searched on Google today, and has been around for years. The plan is designed to promote rapid weight loss, as the website states that followers can expect to lose up to 10 pounds in a week without practicing strenuous exercise or recipes. The full three-day plan is freely available online, no subscription or login required, no book or product to purchase.
It sounds too good to be true? Here’s what you need to know before deciding whether or not to try it: exactly how to get started, what you can and can’t take, and whether it can lead to long-term weight loss.
It is a 3 Day and 4 Day Strategy.
On a military diet, follow a strict three-day meal plan. The first day of the plan provides 1,400 calories, the second day 1,200 calories, and the third day 1,100 calories. For the next four days, you can eat whatever you want. However, plan supporters are advised to conserve 1,500 calories or less for the best weight loss results. Continue to follow a three-day, four-day vacation cycle for as long as it takes to reach your target weight.
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The food is very pretty
The website details exactly what to eat on each of the three days. The plan is very basic and includes many foods that are eaten alone. For example, on the first day, dinner consists of two hot dogs (without bread), 1 cup of broccoli, one cup of baby carrots, half a banana, and half a cup of vanilla ice cream. Dinner on Day 3 includes a cup of tuna and half a banana and a cup of vanilla ice cream.
The site lists alternatives to a vegetarian and vegan version of the plan, with exchanges like tofu instead of sausage and vegan ice cream. If other alternatives are needed, the site emphasizes replacing foods based on the same amount of calories, not the same serving size. For example, if you’re gluten-free, your cookie instead of the five salts listed on the second and third days should provide the exact amount of calories like salt, regardless of the new serving.
Black coffee is also allowed with or without stevia, and drinking water is recommended throughout the day. Spices are not allowed, unlike salt, pepper, lemon juice, Ms. Dash, and very small amounts of low-calorie spices, such as mustard and Frank’s hot sauce. Alcohol is mixed during the three days, but it can be consumed four days a week.
Weight Loss Exercise is Recommended.
Although calories are low, plan supporters recommend walking 30 minutes a day, five days a week. If you are already following a heart / weight lifting / sand program before starting a diet, it is recommended that you continue. But they mention that if exercise makes you feel dizzy or weak, you should slow down exercise during the three-day stages.
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The military diet has not been studied.
The plan’s website states that the diet is safe and effective, but there are no published studies that provide information on average weight loss, possible health outcomes, or the rate of maintenance of weight loss versus recovery. The plan’s website also states that the diet combines calorie restriction with what are known as “chemically compatible foods” designed to work together and start losing weight, but this has not been investigated. They also claim that, unlike other diets, this plan does not slow metabolism; Again, studies have not supported it.
The Diet Was not Created by The Army.
The plan’s website states that the diet was not developed by a team of military scientists. It is called the military diet because of the discipline and endurance necessary to achieve results. (For these reasons, it is also known as the Navy or Army Diet.) The site also claims that the diet has evolved over time, but it doesn’t directly answer who placed the plan in the FAQ section, and no health experts are listed on the site.
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Will a military diet help you lose weight in the long term?
The first military diet is a quick fix. In fact, the website even states that it works well in a weight-loss emergency, such as the need to wear a wedding dress or prepare to see a former partner coming to town, so that he can “make them drool.” . Sigh
Conclusion: the plan is as old as those references. A military diet is a strict, regulated and calorie-controlled diet, with no investigation into its short or long-term consequences. In addition, the original contains very few products and many processed foods, such as sausages, white cookies, and ice cream. Instead of teaching about nutrition and lifestyle changes to promote weight maintenance, he relies on old calories in verse for a calorie tactic.
The truth is, shedding the pounds may require curbing excess calorie consumption. But the quality of these calories is essential, not only to lose weight, but also to improve mental and physical energy, improve mood and reduce the risk of developing chronic diseases, as well as increase immunity, sleep and digestion. . A long-term weight loss strategy should allow you to enjoy what you eat, support a healthy social life, and promote overall physical and mental health.
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I don’t recommend a military diet, but if you are considering trying it, think about improving the quality of the food you eat and listen to your body. Increase the parts if necessary, especially if you’re active, to feel full for at least three to four hours after meals and feel full and energized at the same time. Finally, think long term. The weight loss approaches that lead to sustainable results are those that have become a new natural way of eating. If you can’t really get attached to this plan for the next six months or years, it probably isn’t the right plan for you.
Cynthia Sass, MPH, RD, New York Times bestselling author of nutrition bestseller and special practice performance nutritionist who consulted with five professional sports teams.
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