Lose up to 10 pounds in a week. No tiring exercises and medical prescriptions needed. Sounds too good to be true? Not with the 3-day military diet. Arm yourself with this strategy to lose excess pounds quickly.
Also referred to as the army or navy diet, hundreds of people have used it to shed weight and achieve a fitter body. It is especially helpful during clutch situations such as a wedding or beach vacation coming up. By sticking to the plan, you too can accomplish your weight loss goals faster.
For 3 days in a week, restrict your calorie intake to 800 – 1,100 calories if you are a woman. Men should add 100 calories to that. For the rest of the week, a daily intake of 1,500 calories is recommended. A detailed menu for the three days of dieting is available. The combination of foods to eat are designed to jump start your metabolism, get that number on the scale down faster, and show you the results promised by other diet programs but never materialized.
Followers of this diet continue to share fantastic results on social media. Yes, it is strict and regimented, but it also involves eating ice cream and hotdogs! Besides, what are a few cravings now and then compared to your waist and thighs getting slimmer?
The main goal is to keep your eyes on the prize, which might be fitting into your skinny jeans again and feeling wonderful. It is called a military diet because it is not something you should get into without a tough mindset. A razor-sharp focus and rock-solid commitment are necessary. Soldier on and brave through the cravings and hunger pangs. Your bravery will be rewarded as you reach your weight loss goals in lesser time!
The menu – what to eat for 3 days?
Stick to the food combination below as much as possible. Keep the portions as is and do your best to avoid using substitutes. Be disciplined and stay focused!
Follow this meal plan and you are on your way to losing 10 pounds in a week. Again, avoid substitutes or add-ons. It is ideal to follow this plan to the letter to maximize results. For the other 4 days of the week, maintain a diet of 1,500 calories. Do not binge eat or consume more than what is required, or your progress will fall by the wayside.
Who should do this diet?
Anyone who is looking to lose weight quickly should give this regimen a try. If you need quick results to motivate you to continue eating healthy and exercising, then this diet is the perfect jumpstarter.
People who have busy schedules and can’t find the time to exercise will also benefit. Those who have tried many diets in the past but are constantly disappointed do open your mind to this diet, because its claims of effectiveness are solid.
How did this diet come about?
When it comes to the history of this popular weight loss strategy, no concrete timeline is established. However, Carisa Gourley from Oklahoma City and an avid HubPages contributor mentioned in one of her pieces that she published the original diet plan in 2007.
According to her, she met a military gentleman at her church. They got to talking and she learned about the diet from him. Apparently, this meal plan is used by new recruits to slim down before their first weigh in. Carissa did tons of research and experimented to finally come up with the menu that has since been followed by thousands of individuals wanting to quickly lose weight.
Even more, a book about this diet is currently available in various online book stores. It is authored by John Silar and was published in 2014.
However this dieting plan came into existence, one thing is clear – people who tried it saw great results. You are not supposed to modify the menu, but even those who did still lost weight fast! So don’t be afraid to buy that little black dress for an upcoming party. Saw a lovely bikini that you want badly? Own it because you will soon fit in it!
Why does it work?
The military diet plan works not because it is some sort of top-secret plan concocted by scientists tucked away in mysterious army bases. It works simply because you are subtracting calories from your typical diet. Let us do the Math.
The typical breakfast of two scrambled eggs, strips of bacon, toast and hash browns have around 600 calories. A Java Chip Frappuccino can have up to 580 calories depending on the cup size. Say you ate a double-patty hamburger for lunch and downed another cup of creamy and sugary coffee. That would be another 600 calories or so. Then comes the steak dinner, chocolate dessert, glass of wine and more. Looking at this, your daily caloric intake can easily reach 2,500-3,000! Snacks in between meals are not even counted here.
Now, if you follow the provided menu strictly and stick to 1,500 calories daily for the rest of the week, you cannot help but lose weight. You are essentially creating a calorie deficit. It is all in the Math.
Is this diet unhealthy, you ask? While it is highly recommended to consult a doctor before starting this or any diet, just by looking at the meal plan above, it is easy to tell each meal is designed to be nutritionally balanced. Greens and fruits are covered as well as items that provide energy. The caffeinated coffee or tea, without cream and sugar mind you, will kickstart your metabolism and speed along the fat-burning process. The vanilla ice cream, meanwhile, helps maintain the body’s sugar at acceptable levels.
Of course, if you have specific medical conditions then great care must be taken before starting this diet. Generally, however, this diet brings results!
Digging deeper into the science
Many people out there would dismiss the army diet as just some fad or hoax. That is farthest from the truth. This diet works. It is an approach not based on tall claims but rather on indisputable science.
The reason why this weight loss diet plan is designed to create a calorie deficit is tied to the scientific fact that the body converts unused calories into fat. Eating 3,000 calories a day without exercising ensures that those calories have nowhere to go but into your thighs, arms, midsection, etc. Without burning the large amount of calories consumed, double chins, love handles and saggy arms happen. That is just how the body works.
For those who are too busy to exercise, this is of course a cause for concern. However, if you switch to a low-calorie diet, the body is forced to draw on the fat reserves for energy. That in turn makes you shed off the pounds!
It boosts insulin sensitivity
Our bodies have these proteins that are structured very much like insulin. They are called IGF or Insulin-like Growth Factor. Upon starting the military diet and cutting down on what you eat, the number of IGFs in the body is lessened. Studies link a higher fat-burn rate to reduced IGFs.
Additionally, insulin sensitivity is boosted and this helps distribute the nutrients in the food you eat to liver and muscle cells instead of to the fat cells.
It improves metabolic rate
The food combinations in this diet are created to maximize your metabolism. The higher your metabolic rate is, the faster you will lose weight. Since the military diet encourages the intake of high-protein foods, expect to benefit from the thermal effect these foods bring. Lots of calories will be burned in order to break the high-protein foods down during the digestion process.
Aside from that, there are the high-fiber items in each meal, all of which help increase your metabolic rate as well. Those green beans, apples and broccoli will fill you right up while giving you the nutrition you need. Yes there might be the occasional hunger pangs, especially if you are so used to reaching for food when bored or stressed, but the fibrous foods will take most of the edge away.
As for the cheese and ice cream, they are actually rich in calcium, which is great for burning fat in the body. Calcium can bind with fat and that makes it easier to eliminate fat via the digestive system.
As you can see, the military diet is not just some fad resting on baseless claims. The results are real because the approach is grounded in science. The meal combinations are well designed and highly effective.
There are so many reasons why this diet plan should be the main choice of anyone looking to lose weight as quickly as possible. It provides a wide range of benefits, like:
- It is free. The menu is right there for anyone to follow. No need to spend anything on planners, gadgets or pills. You can skip hiring a personal trainer too or getting that costly gym membership.
- It actually helps you save money. Take a look at the above meal plan again. Compare the costs of 1 slice of toast, 1 egg and 1/2 banana to a regular breakfast plate of bacon, eggs, cereals, etc. The same goes for the lunch combinations. For sure they would cost lower than the expensive meals at restaurants. In short, not only will you be losing excess pounds, you will be minimizing grocery expenses too!
- Easy to follow. All you need is to follow the provided menu as closely as possible. You don’t have to use any complex planner, calorie counter, or gadget to stay on the diet. Want to monitor your progress? Simply step on the scale for a weigh in. Complications are out, simplicity is in.
- Meals are easy to prepare. Whip up these breakfast, lunch, and dinner combos in no time at all. No need to go through a lengthy and bothersome food preparation process. You will soon be losing weight and streamlining your day to boot.
- Quick results. Many proponents of this diet are more than eager to tell you that pounds are shed in just a few days. How much more if you stick to it for the whole month?
- Strenuous workouts are not necessary. This is not to say that you should skip exercising altogether. However, no need to go out of the way when doing your workouts. Keep things light and simple.
Experience these benefits right away when you go on the military diet plan!
The navy diet plan is not without its difficulties. Here are some of the challenges to expect and how to push through them towards success.
Force of habit
Many individuals who went on this diet quickly realized how often they reach for food before they started on the plan. Snacks between meals, extra servings, additional desserts, things to munch on – if these are common in your daily routine too, switching to strict dieting for 3 days can be a huge task.
As they say however, no pain no gain! So toughen up and think of your ultimate weight loss goals. Motivate yourself to break bad eating habits and stick to one that will help you achieve the body you have always wanted.
One look at your friend eating that delicious-looking pizza or enjoying a heaving plate at a buffet might be enough to send you careening downhill towards giving in to temptation. There might be days when you think it is not worth it and you are better off dining out with friends. Then that wedding or beach party comes and you regret not being strong-willed enough to achieve your goals of fitting into that dress or bikini.
Stay strong and avoid temptations as much as you can. When your will is starting to waver, continuously remind yourself of what you are aiming for. Remember that you are not depriving yourself but working towards a better body that will help you get more out of life. Stay focused on the overarching goal instead of passing concerns.
By realizing that the way to your ideal weight is not a path of rainbows brings you one step closer to actualizing your goals. You know some parts of it will be tough, so it is up to you to find ways to keep it together.
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