If you want to lose weight quickly, you may consider the military diet, which is sometimes called the US Army diet, and in fact it has nothing to do with any military forces in the world, but it is called this name because it is a very strict diet, and contributes to rapid weight loss. Amazingly, it is calorie restricted, but before you follow it, know the potential advantages and disadvantages.
Hard diet and big weight loss
And proponents of this diet claim that you can lose up to 5 kilos per week if you follow it.
It's a very strict, low-calorie diet with some foods that look healthy and others that don't.
There are specific foods to eat for breakfast, lunch and dinner, there are no snacks, and there is no room for cheating, maneuvering, or switching items in the plan.
You have to make your list of purchases before starting this plan because there is no way to follow your own taste in food.
The military diet requires following a low-calorie diet for 3 days, then returning to regular healthy eating for 4 days.
For the first three days, the diet limits daily calorie intake to 1,400, 1,200 and 1,100 calories.
The diet includes protein, little fat and carbohydrates in limited proportions.
It also includes specific food groups to try to increase metabolism and burn fat.
The Military Diet notes that millions around the world who followed the military diet have lost about 5 kilograms per week and up to 10-15 kilograms per month if they continue to adhere to the terms of the diet, but it is impossible to predict How much weight an individual will lose on a week-restricted diet because everyone is different.
Low-calorie diets are those that allow less than 1,000 calories per day.
Low-calorie diets are those that allow less than a thousand calories per day (Getty Images)
meal plan خطة
Water can be drunk throughout the day, as well as 1-2 cups of coffee or tea without milk or sugar.
First day
breakfast
Half a grapefruit
One slice of toast
2 tablespoons of unsalted and sugar-free peanut butter
1 cup of coffee or tea
lunch
Half a cup of tuna
One slice of toast
1 cup of caffeinated coffee or tea
Dinner
3 ounces of meat (85 grams)
1 cup green beans
half a banana
small apple
1 cup of vanilla ice cream (milk-free) available in the diet departments of supermarkets
the second day
breakfast
one egg
One slice of toast
half a banana
lunch
one boiled egg
1 cup cottage cheese
5 slices of salty biscuits
Dinner
2 hot dogs
1 cup of broccoli
Half a cup of carrots
half a banana
Half a cup of vanilla ice cream
the third day
Breakfast
5 slices of salty biscuits
Cheddar cheese slice
small apple
lunch
one boiled egg
One slice of toast
Dinner
1 cup tuna
half a banana
1 cup vanilla ice cream
Military diet includes plan alternative for vegetarians (Pixabe)
An alternative meal plan for vegetarians
First day
breakfast
Half a grapefruit
One slice of toast
2 tablespoons peanut butter
1 cup of caffeinated coffee or tea
lunch
Half an avocado
2 tablespoons hummus
One slice of whole wheat bread
1 cup of caffeinated coffee or tea
Dinner
Tofu (up to 300 calories)
1 cup green beans
half a banana
small apple
1 cup vanilla ice cream (vegetarians can use dairy-free ice cream)
the second day
Breakfast
Half a cup of cooked beans
One slice of whole wheat bread
half a banana
lunch
1 cup of soy milk or almond milk
Half an avocado
2 tablespoons hummus
5 slices of salty biscuits
Dinner
2 vegetable sausages
1 cup of broccoli
Half a cup of carrots
half a banana
½ cup vanilla ice cream (can be dairy-free)
the third day
Breakfast
Cheddar cheese slice (for vegetarians)
5 pieces of pretzels or ½ cup of couscous or quinoa
small apple
lunch
Half an avocado
1 tablespoon hummus
One slice of whole wheat bread
Dinner
Half a cup of canned chickpeas
half a banana
1 cup vanilla ice cream (or dairy-free ice cream)
Nutrition experts do not recommend following this system for long periods (Deutsche Welle)
Disadvantages of following the military diet
Some of the problems with the military diet are related to limited amounts of nutrients and not enough fiber, vitamins, and minerals.
It also includes a high percentage of salt, sugar and saturated fat among pretzels, peanut butter, bread, sausages and cheese, so it is a diet very rich in processed foods that contain large amounts of salt.
Care should be taken that meals do not exceed the recommended limit of sodium, which is 2,300 milligrams per day, and food ingredients labels can be reviewed on processed food to follow the daily proportions.
Nutritionists do not recommend following this diet for long periods because it includes high-calorie foods in very small portions.
Advantages
The short-term advantages of the military regimen are clearly beneficial in weight loss.
The recommended 4-day meal plan allows for a variety of vegetables and fruits.
The Military Diet focuses on protein that increases feelings of fullness, maintains muscle mass and provides energy for daily activities.