Meal Plans, Substitutions, and Concerns. The 3 Day Diet is one of the most popular short- term fad diets around today. Many people adopt the diet to try and achieve short- term weight loss. However, unfortunately, most people simply gain the weight back again once they resume normal eating patterns. The 3 Day Diet is simply a low- calorie diet consisting of not so healthy foods (as can be seen by the meal plan). There is nothing magical – no mystical chemical reaction happens. Weight loss is due to restricted calories – some of this may be fat – but some will be from water loss. A more nutritionally- balanced 3 day diet is the 3 day refresh from Beachbody. If you can afford it (retails for $6. Day Diet Meal Plan. Note: Calorie amounts are approximate and will vary depending on the exact brand of product chosen. However you look at it, daily calories are very low. Try using the calorie calculator to find your optimum daily calories for weight loss. DAY 1. Total Calories: 8. ![]() Breakfast. 21. 9 Calories. Black coffee or tea (Sweet & Low or Equal) or water (0 cal)1/2 a Grapefruit or 1/2 cup Grapefruit Juice (4. Tbsp Peanut Butter (1. The 4 Day Diet plan encourages diet variety and exercise to help with weight loss. WebMD reviews the pros and cons of this diet.The 3 Day Military Diet should be strictly followed. The Diet wasn’t invented by military scientists. But it does need to be followed like a soldier follows orders. My experience with the 3 day diet that promises up to ten pounds lost. Are there any Food Substitutions for the 3 Day Military Diet? This is one of the most common questions asked by our users these days. Since, the Military Diet is a. Description. Most versions of the Cleveland Clinic diet begin with the claim that the dieter will lose weight by means of a chemical breakdown. In fact, weight loss. Lunch. 18. 3 Calories. Cup of Tuna (1. 00 cal)1 slice toast (8. Black coffee or tea (Sweet & Low or Equal) or water (0 cal)Dinner. Calories. 3 oz. Bratwurst and veggie dogs are fine also. Instead of Tuna? The same amount of tofu, cottage cheese, pumpkin seeds, 2 ounces cooked chicken, or 3. Instead of Peanut Butter? Any nut or seed butter is fine except for Nutella. Instead of Ice cream? ![]() The same amount of flavored milk, frozen yogurt, or fruity yogurt. Instead of Egg? 2 slices of bacon, 1 chicken wing, a cup of milk, or 1/4 cup of nuts. Instead of Broccoli? The same amount of cabbage, Brussels sprouts, cauliflower, or beetroot. Instead of Green Beans? ![]() ![]() ![]() The same amount of lettuce, spinach, or tomatoes. Instead of Carrots? A small salad or the same amount of beetroot, bell pepper, or spinach. Instead of Apple? A pear, plum, grapes, peach, or nectarine. ![]() Instead of Cheddar or Cottage Cheese? These both can be used interchangeably or 2 ounces of ham cold cuts or 2 eggs. Instead of Tea or Coffee? Also, this diet is deficient in the nutrients required for good health. Therefore, it is not recommended at all, but definitely not for more than 3 days. How much weight will I lose? This is highly subjective and almost impossible to answer. It depends on factors like metabolism, activity level, and so forth. All dieters following the plan to the T, should lose at least a few pounds of water weight and from having less digesting food material in their systems. Can I substitute one food for another? There is nothing “magical” about the foods in the 3 day diet meal plan. It’s about the calories. If you substitute the same calorie amount of a similar food you like for one you don’t, it won’t change the outcome. Just substitute a protein for a protein and a vegetable for a vegetable etc. For more clarification see the list directly above. Can I drink as much water as I want? It’s recommended that we consume around 2- 3 liters of water a day through food and drink sources. While water doesn’t have calories, those only drinking when the diet tells them to will most likely experience more weight loss because they will have lost more water weight due to slight dehydration. Is the 3 Day Diet safe for diabetics? Because of the very low- calorie amounts, this diet could be dangerous for diabetics. Is this diet safe for children and teens? First, a growing child needs adequate calories and nutrition for development. This diet lacks both of those elements. Secondly, the 3 day diet teaches children to “fad” or “crash” diet instead of to eat healthily and exercise in order lose weight. Also, highly restrictive diets can set children up for potential eating disorders. Smartphone Apps. 3 Day Diet is available as an i. Phone app. It includes a meal and weight tracker, and food substitutions. Pros. Rapid weight loss is possible. Simple and easy to follow. Meals easy to prepare. The 3 Day Diet has been around for many years. Cons. Low- calorie diets can be dangerous for some. Results are usually short term. Very low- calorie diets can slow metabolism. Includes fatty or sugary foods like hot dogs and ice cream. Not suitable for those sensitive to caffeine. Can lead to yo- yo dieting. Calorie Restriction is the Key. If you wish to follow a 3 day diet – ensuring you are meeting all your nutrient requirement – please use the 3 day refresh from Beachbody. The shake- based program contains all the optimal nutrients you need. The 3 day diet has been popular for many years as a way to lose weight quickly by drastically reducing caloric intake. However, this plan is not sustainable or healthy for the long term, and may lead to a “yo- yo effect”. The 3 Day Diet does not teach dieters how to eat healthily and how to choose smaller portions as a part of a lifestyle. Research shows that slow, gradual weight loss is healthier than short term, rapid weight loss such as advocated by this diet. Military Diet. Don't Start the Diet Before Reading This. Weight loss is never easy. In fact, it requires a strong will and unyielding determination. Your weight loss results also greatly depend on the lifestyle you’re leading. If you’re more into lazing around the house rather than heading for the gym, your chances of dropping a few extra pounds are seriously undermined. But that doesn’t mean that there is no way to lose some weight. Continue reading about The Military Diet below. If you’re already familiar with it, then your first association is probably . But, the Military Diet is not a typical starvation diet. While it’s low in calories, at the same time it comprises carbohydrates, protein and healthy fats, all of which are needed for optimal body function. Losing 1. 0 pounds a week without depriving your body of the essential nutrients it depends on for proper function may sound too good to be true. But, the truth is most of those dieters who’ve tried it, vouch for its efficacy. The Military Diet, however, is not walking a path of roses. If you want to know how this diet gives such great weight loss results in no time, and more importantly, whether it’s suited for you, read on and find out! The Theory behind the Military Diet. The Military Diet has been conceived as a form of intermittent fasting that covers a period of one week. In other words, there are two phases to this diet – a set low- calorie meal plan for the first 3 days of the diet followed by a less restrictive 4- day dietary regimen. The total calorie intake for the 3- day phase ranges from 1,0. The remaining 4 days revolve around healthy food as well and dieters are advised to keep their calorie intake low. The diet can be repeated several times until a desired weight loss goal is reached. Despite the common belief that the Military Diet has originally been intended for the US army, in reality, it has nothing to do with any military organization. It’s also knows as the navy diet, the army diet, even the ice cream diet. What Makes the Military Diet So Effective. There are a number of reasons that make the Military Diet so effective. First of all, it’s low in calories meaning it’ll lead to a calorie (energy) deficit in your body. To make up for it, your body will have to use stored fat as fuel. In other words, you’ll lose weight. Next, it involves intermittent fasting, which is extremely beneficial for weight loss. Fasting increases insulin sensitivity, which means the nutrients you ingest go into your muscle and liver cells rather than your fat cells. You may say that the Military Diet plan is not really fasting as you have 3 meals a day. However, the daily calorie intake is very low and any diet plan with a calorie intake of 1,0. Last, but not least, this dietary regimen aims at increasing your metabolic rate; a metabolic rate being the number of calories burnt. The foods in the Military Diet plan include high protein foods, high fiber foods and foods rich in calcium. They are highly beneficial for increasing your fat- burning metabolism. Why Is the Military Diet So Popular. Aside from its fast diet efficacy, there are several other factors that contribute to the widespread popularity of the Military Diet. First, it’s the time factor. Namely, this diet lasts 3 days only, and taken that most diet plans cover longer periods, this is extremely motivating for dieters. You do have to continue the low calorie intake for the remaining 4 days (this is actually a 7- day diet plan!), but these are not as restrictive as the first three days. You can eat whatever you want, whenever you want during the day as long as your calorie intake remains around 1,5. Plus, you see the results in very short time, which is highly motivating for dieters to continue losing weight and increase their weight loss results even more. Then, there’s the simplicity factor. This diet is so simple that you don’t have to count calories or search high and low for magic potions that will miraculously reduce your waistline. All you need is some common foods you probably already have in your kitchen. Even if don’t, they are all easily available at any grocery store. Finally, it’s the no- starvation factor. You get to eat three nutrient- rich meals a day and drink as much coffee and tea as you like (you do need to watch out for calories from cream or sugar though!). The meals on this diet plan may be low in calories, but they are a great combination of dietary fat, carbohydrate and protein, which reduce cravings. Plus, the meals are simple and easy to prepare and require spending very little time in the kitchen. And, it’s probably the only diet that allows ice cream and hotdogs! Who Can Follow the Military Diet. One of the most appealing aspects of the Military Diet is that it helps you lose up to 1. Some important events in life, such as your best friend’s engagement party or simply an unplanned beach holiday, often catch you off- guard. If you want to look your best at the party or get beach ready, then this diet is just what you need. It’ll get your body back in shape in virtually 7. This diet is also well- suited for people who are time- bound and can’t afford spending their time shopping for ingredients or preparing time- consuming meals. The meals on the Military Diet are very simple and straight- forward making this dietary regimen very easy to comply with. Over eaters can also benefits from this diet as the portions are rather small, which prevents going over the board with meals. Plus, you don’t feel food- deprived in any regard because the meals include fat, carbs ad salt. Vegetarians can also follow the Military Diet by replacing the animal protein and dairy with vegan alternatives. The Military Diet 3- Day Plan# Day 1. The meal plan for the first day totals about 1,4. Breakfast: a cup of tea (preferably dark tea) or coffeea slice of toast (preferably wholegrain)2 tbsps. You should stick to a healthy, well- balanced diet and keep your calorie intake below 1,5. For people with dietary restrictions or food sensitivity, substitutions are acceptable for the 3- day diet plan. For instance, if you’re allergic to peanuts, you can swap peanut butter with almond butter. Or, if you’re a vegetarian, you can replace tuna with a serving of almonds. The only thing to comply with is the number of calories you consume. Last, but not least, avoid drinking diet sodas and other artificially- sweetened beverages, even if they have zero calories, as these only reduce your weight loss results. Instead, increase your water intake as water is the staple for any diet plan – it promotes fat burning and toxin elimination while curbing food cravings. If you want the diet printed, click here to download it. How to Boost Your Weight Loss Results While on the Military Diet. Even though the Military Diet is quite effective and gives great results in only a week’s time, you can lose even more weight by implementing several things on the way. As you already know, exercise is extremely beneficial for any weight loss plan simply because you burn calories when exercising. Since your calorie intake on the Military Diet will be very low, the calories burnt during exercise will be drawn from your fat stores. This will further increase your weight loss results than simply dieting without exercise. But, don’t worry if you are time- bound or can’t afford expensive gym membership fees. Brisk walking for 2. Another thing to have in mind is the importance of drinking lots of water. Water is filling and will help you feel full longer. Drinking water before meals is highly beneficial because it reduces appetite and helps you eat less than normal. Plus, it’s calorie- free, which means you can drink as much as you want. Last, but not least, you can extend the duration of the Military Diet. In this case, your diet plan will cover a whole week as you’ll repeat days 1- 3 and then day 1 again to complete a week’s duration. Although this will give optimal weight loss results, have in mind that it will also be quite challenging. Can You Rely on the Military Diet for Long- Term Weight Loss. It’s a fact that the military diet can help you lose 1. However, it can’t prevent weight gain in the long- run, i. The thing is, all the excess calories in your body remain stored as fat and unless this fat is burnt through creating a calorie deficit in the body or physical exercise, there’s no way you can possibly prevent weight regain. On the other hand, 2,0. And, you have to admit, this isn’t a small amount of calories. If you cut out fast food (an average 1. Pizza hut pizza contains 2,4. Big Mac – 5. 50 calories, and a liter of Coke – 4. To Conclude. The Military Diet is ideal for people who want to slim down fast. It’s a simple, straight- forward diet plan that’s very low- cost and no time- consuming. It has fast diet efficacy and can help you lose up to 1. However, this dietary regimen only gives temporary results. It is not recommended as a long- term weight loss plan due to its extremely low calorie allowance and nutrient deficiencies.
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