Military Diet Substitutions Pdf (2024)

FAQs

What can I replace cottage cheese with on the military diet? ›

1 cup cottage cheese (substitutions: Plain Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. For vegans and vegetarians, tofu, or 1 cup unsweetened soy/hemp/almond milk and 2 tablespoons hummus). 1 hard-boiled egg (substitution: 1/2 avocado).

Grapefruit: Substitute with 1/2 teaspoon of baking soda in a glass of water, or another piece of fruit (preferably another citrus fruit). Toast: Whole grain is best, but can be substituted with whole grain cereal, a protein bar, or sunflower seeds (for gluten-free options).

Research also found ice cream to be a good source of vitamin D and calcium. There is evidence to suggest that soldiers in the field lack these vitamins and thus, the inclusion of ice cream allows for a more nutritious three-day diet.

The amount of weight you lose on a 3-day military diet will vary for each person. The proponents of the diet claim you can lose up to 10 lbs. However, it's important to note that this is likely to be mostly water weight, rather than fat.

To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week. That's giving up 3,500 calories over the course of 7 days. To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days!

The military diet allows food substitution and lists several swaps for each food item on its website. For example, you can swap 1 cup (113 grams) of canned tuna for 1/2 cup (83 grams) of chickpeas, or half a grapefruit for 1/2 teaspoon of baking soda and a glass of water.

Some users participate in the Military Diet on an occasional basis, while others might do three days on and four days off for a month at a time. In fact, the Military Diet website touts that people who follow the plan for 30 days could “lose up to 30 lbs,” though registered dietitians strongly advise against doing so.

At least one meal includes saltine crackers. It doesn't include superfoods like salmon, almonds, or quinoa. You can drink water and black coffee or tea, but no soda, milk, juice, or alcohol. Stick to the menu as much as you can.

Soda - no matter which brand - is not on the list of Military Diet approved foods. You can enjoy a slice of toast, or even a scoop of ice cream, but unfortunately your favorite soda doesn't make the cut. This applies to sodas that are loaded with sugar, or sugar-free sodas that contain artificial sweeteners.

What are the cons of the military diet? ›

Cons of the 3-Day Military Diet

It is not considered a healthy diet plan. Likely to regain weight: Because the meal plan is specific and strict, it doesn't allow the follower to learn internal hunger cues or how to eat right. This will likely result in weight regain.

Research shows that protein is essential in maintaining muscle mass and provides energy to perform daily activities. Here are some foods that can be added to the military diet plan while staying in the calorie-burning zone. Fruits: Pomegranate, banana, apple, orange, muskmelon, guava, watermelon, tangerine, and kiwi.

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

Both Greek yogurt and cottage cheese are rich in lean protein and are virtually tied with each having 24 grams of protein per cup. Both yogurt and cottage cheese are available in full-fat, reduced-fat and fat-free varieties.

Proponents say that the best types of cottage cheese for keto are those that are plain and 4% full-fat. This variety is generally the highest in fat and lowest in carbs, fitting perfectly into the rules of the ketogenic diet regime.

<strong>BRAT</strong> stands for:• Bananas• Rice (or other starchy food)• Applesauce• ToastThese foods are low in fiber.