Each diet has distinct rules that should be followed in order to succeed. Many also include only certain types of foods. In the military diet, the focus is on watching calorie intake. What makes it slightly different is you need to cut down on calorie intake for 3 days and then increase it a bit for the next 4 days.
The basics of the military diet
The military diet may help you lose up to 10 pounds in a week. Keep in mind that having a proper diet plan is only one essential part. You still need to work out to shake the fat off. It’s possible to skip exercise, but the 10-pound mark wouldn’t be attainable unless your metabolism is ridiculously high.
The military diet requires a daily calorie intake of 1,000 to 1,200 for the first 3 days. The other days are considered ‘cheat’ days, not really cheating because you’re allowed to consume more calories but the upper limit should still below 1,500 kcal. Our daily requirement is typically over 2,200, so this means you’ll still achieve a calorie deficit every day which will lead to a weight loss.
How long should you follow this diet?
A balanced diet is still the best type of diet. Some diet programs include only certain types of nutrients and this shouldn’t be sustainable for long term because the body needs a wide range of nutrients to support cellular growth and repair. The amount of calories everyone needs varies greatly. Some who have more weight and work harder would need higher calories every day. Otherwise it could cause serious issues like extreme fatigue and hunger.
Another potential risk is deficiencies because there’s only so much food we can add in a 1,200 kcal diet plan. That being said, the military diet is still good to follow, but not for too long. When the body has warned you through symptoms, it’s time to give it up and go back to the usual balanced diet.
Foods to eat
In a military diet, the types of foods that could be eaten are pretty limited. You can include cheese, green beans, vanilla ice cream, tuna, eggs, fruits, etc. Due to the limited choices, this can affect your bowel movements. Not eating enough fiber which will lead to constipation. It’s also possible that your body will not get vitamins and minerals sufficiently.
Besides, some foods on the list are processed foods. They pack quite a lot of bad fats and sodium. Eat less of them and more of the healthier choices to offset the potential negative effects. Make sure the total calorie after counting all the foods to stay under 1,400.
Does the military diet work?
The main appeal of this diet is how easy it is to understand because the food choices and daily calorie allowances have been specified. In the first phase or the first 3 days, the calorie intake should be restricted to about 1,100-1,400 a day and the second phase (4 remaining days), the threshold is raised slightly to 1,500. These are considerably lower than what we’re advised to eat, so a weight loss should happen in the end, but the program itself isn’t attainable in the long run because your body needs varied nutrients to stay healthy.