Military Diet Plan

Get quick fat loss with the best military diet plan

“Military diet plan” is a short-term diet plan. It is low in calories. This diet has nothing to do with the actual military.

It can help you lose weight. You can do so without even a workout. It is the best way for fat loss.

A military diet plan can help you lose four to five kg in a week. This is a restrictive diet. It involves low calorie intake. You can see the best results.

This meal plan is the best for faster results.

What do you mean by a military diet plan?

The Military Diet plan is a non-fasting diet. It can help in quick weight loss. This diet is very restrictive. It  lasts for three days. Then there are four days of normal eating.

You have to control your diet for the first three days. It is to lower your calorie intake. Then you can follow a regular diet. You can eat normally for the four days.

The calorie intake during the diet is quite low. It is the main reason behind the weight loss. This is how it helps in weight loss.

Working of the military diet plan:-

The Military Diet plan is sometimes called the 3 Day Diet. It is because it is followed for 3 days.

This diet plan is sectioned into two phases in a week. The first phase involves three days of strict low-calorie dieting. For the remaining four days, you can eat your regular diet.

In the first phase, your calories can lie between 1000 and 1500 per day.

This is a low-calorie diet. WHO says the ideal calorie intake for a male is 2000. The same for a female is 1600.

In the second phase, you have a regular diet. It is for the remaining four days. This is the military diet plan.

The military diet plan works well if you follow this for a month. This means following this four times in a month, 3 on days and 4 off days. On these four off days, you can plan for the coming week.

Why does the military diet plan show quick fat loss?

• This is a kind of intermittent fasting. It is because any diet which is less in calories is the same as fasting.

• The military diet plan improves your metabolism. It can help burn fat.

• In this, the calorie intake is too less. Because of this, you observe rapid fat burn.

Some of the Merits of this diet plan

This diet plan has a number of merits. Some of them are:

a.   Faster weight loss:-

This diet can help with weight loss. It can happen within three days. The low-calorie intake may cause a calorie deficit. It can help with some fat loss.

One pound of fat contains 3500 calories. This Diet can help you to burn calories. It is because you eat less than you burn.

b.   Improves metabolism: –

A military diet plan can speed up your metabolism. This speeds up the weight loss. For the first 3 days of a week, your body is low on calories. It can develop a habit of working on low calories.

c.    Not a long-term diet plan:-

The military diet plan is easy. You can follow this weekly. It is hassle free to follow. This is not a long term diet plan.

d.   Easy and simple to follow:-

This is an easy plan. It targets calorie control for three days. You can do this the first three days of the week. By having a clean diet you can restrict your calories easily. It is a simple plan.

Military Diet Plan For the first 3 days:-

Breakfast options:-

• Half banana, whole egg and black coffee.
• • An apple, Multigrain bread, a glass of milk (200 – 250 ml).
• • An orange, cheese toast and green tea.

Lunch options:-

• Five cracker cookies, half banana and black coffee.
• • Canned tuna, hard-boiled eggs and cottage cheese.
• • A toasted slice, half a cup of tuna and green tea.

Dinner options:-

• A cup of tuna, half a banana and 1 cup of ice cream.
• • Two chicken sausages, half a cup of broccoli, half a cup of carrot, half banana and half a cup of ice cream.
• • 90 gm of any meat, 1 cup of green beans, half a banana, a small apple, and half a cup of ice cream.

Military Diet plan For the last 4 days:-

There are no rules for the remaining four days. But you can get faster results by decreasing your calories as per your fitness goals. This is as per the military diet plan.

During these days you can have snacks. Choose healthy snack options.

An important point here is, you must not reduce your calories. The way you did during the first three days.

Here are some options for you. You can choose your meal to get better results.

Breakfast options:- ( choose any one)

• Two egg omelette with cheese.
• • Two chicken sausages, 1 soft-boiled egg and a kiwi fruit.
• • One slice of whole wheat toast topped with 1 tablespoon almond butter and 1 pear sliced.
• • 1/3 cup rolled oats cooked with 2/3 cup milk and 1/2 cup chopped apple. Top with 2 tablespoons of chopped walnuts & cinnamon.
• • 1 cup of plain yoghurt layered with 1 cup mixed berries, 1/4 cup granola and 1 tablespoon of sliced almonds.

Lunch options:-

• 3/4 cup of black beans, 1/4 avocado, 1 cup of lettuce, 2 tablespoons of salsa inside, 2 whole wheat chapati.
• • 2 slices of whole grain bread with 1 teaspoon of mustard sauce, 5 slices of chicken, 1 pear sliced, and 1 slice of cheese.
• • 1 whole-wheat chapati, 1/3 cup shredded cheese, 1/4 cup beans, 1/4 cup each sliced peppers & mushrooms and 1/4 avocado sliced.
• • 2 cups lettuce, 1 cup chopped vegetables, 1 boiled egg, 2 teaspoons of raisins and 2 teaspoons of almonds.

Dinner options:-

• A baked potato with 1/2 cup of chicken or vegetarian chilli, 1 cup of cooked broccoli and 1/4 cup chopped cheese.
• • Grilled chicken breast, mixed greens bowl, cherry tomatoes, cucumber, and bell peppers.
• • Chickpeas, avocado, bell peppers, and coriander mixed with olive oil and lime juice.

Best foods you can eat in military diet plan

You can eat these 10 best foods in a military diet plan. They can help you with fast results. So, add them to your meals!

1. Grapefruit:

Grapefruit is a citrus fruit low in calories. It is rich in vitamins and minerals. You can eat it in a military diet plan for its weight loss perks.

2. Whole wheat toast:

Whole wheat toast is healthier than white bread. It has way more fibre. This makes it a good choice for weight loss.

3. Tuna:

Tuna is a lean source of protein. It is low in calories and rich in omega-3 fatty acids. Thus, it is good for heart health.

4. Eggs:

Eggs are an all round nutritious food. They are a great source of protein. You can eat them for vitamins and minerals. Go for egg whites for weight loss.

5. Cottage cheese:

Cottage cheese is a low-fat cheese. It is high in protein and calcium. You can eat it as a source of lean protein.

6. Broccoli:

Broccoli is a nutrient-dense vegetable. It is low in calories. You can eat it to get its nutritional perks. It can help you lose weight with minimal calories. So, go for it!

7. Carrots:

Carrots are low in calories. They can be a healthy snack on the military diet plan. You can eat them with no guilt.

8. Apples:

Apples are a high fibre fruit. They have a number of perks. You can eat it as a healthy snack on the military diet plan.

6 Foods to avoid during this diet plan

Make sure you avoid these 6 foods at all costs. They will mess up your weight loss.

1. Sugary drinks

Drinks like soda and sweetened juices are red flags. They can add extra calories and sugar to your diet. It will make it hard to lose weight. So, avoid them with a military diet plan.

2. Processed snacks

Say bye bye to chips and cookies. They are high in unhealthy fats and added sugars. So, avoid them to lose weight with the military diet plan.

3. High-fat dairy products

Products like full-fat cheese and cream are your enemies. They can be calorie-dense. It may not align with your diet goals. So, avoid them!

4. Fried foods

Fried foods like french fries and fried chicken are bad. They are high in unhealthy fats. Such foods can lead to weight gain.

5. Sugary desserts

Treats like cakes and pastries are high in calories. They have added sugars. Thus, they can hinder your weight loss efforts. You can find healthy options for your sweet tooth.

6. High-sugar cereals

They may look like a healthy breakfast but they’re not! Such foods have little nutritional value. They can lead to blood sugar spikes.

The best Workouts with this diet :-

Some of the best workouts that you can perform during the military diet plan.

1. Walking

2. Yoga and stretching

3.   Light cardio:-

• Cycling
• Stationary cycling
• Lite running
• Jogging

4.   Body weight exercises:-

• Push-ups
• Lunges
• Squats
• Pull-ups
• Planks

5. Swimming:-
6. Resistance band workouts:-

Say a big No to:

Here is a set of things you should avoid to follow this diet:

• It is a low-calorie diet. So, avoid foods with calories. They are desserts, fried foods and fast food.

• Do not add sugar to your drinks.

• Say no to heavy sauces. They are high in fats.

• Use the last 4 days to eat a balanced diet. You should not overeat.

• You should not have extra snacks between meals. It can add extra calories. This will affect the plan.

• You should avoid sodas. Don’t have sweetened fruit juices, and energy drinks. They have high sugar.

• Avoid skipping meals.

• It’s best to avoid alcohol during this Diet. It can help to stay within your calorie limits.

Frequently asked questions (FAQs)