Healthbeautyidea.com – Do you know what a military diet is? Reported can lose weight up to 4.5 kilograms (kg) a week you know. What is a military diet has nothing to do with the military, but is often referred to as a way to lose weight fast. A military diet will encourage calorie restriction for 3 days.
Then the military diet also needs to follow a set of low-calorie menus followed by an indefinite feeding period. How to diet militarily without paying any fees or subscriptions, or taking any supplements.
What is Military Diet?
A military diet is a diet for managing weight, which is claimed to help reduce weight up to 4.5 kg (10 pounds) for one week.
The military diet is often referred to as the 3-day diet, as it requires planning a low-calorie meal, for 3 days.
For 3 days, individuals on a military diet consumed only certain types of food, with total daily calories restricted.
Meanwhile, they can eat healthy foods as usual, for the remaining 4 days of the week.
The cycle of division of phases in the military diet or the military diet above, continues to be applied, until the individual who carries it reaches the desired weight.
However, you can eat whatever you want during the 4-day holiday. The diet encourages people to follow a meal plan that is not too restricted but has been set for several days while losing weight.
Military Diet Plan and Guide
Here’s an eating plan you should follow during the first phase of the military diet (first 3 days).
First day
Total calorie intake during the first day from breakfast, lunch, to dinner approximately reaches 1,400 kcal.
Breakfast (308 calories)
- 1 slice whole wheat bread with 2 tablespoons peanut butter
- 1/2 grapefruit
- 1 cup bitter black coffee or fresh tea (you can use stevia)
Lunch (138 calories)
- 1 slice plain whole wheat bread
- 1/2 serving canned tuna
- 1 cup bitter black coffee, tea or fresh tea (stevia can be used)
Dinner (619 calories)
- 1 medium piece of meat of your choice (chicken, beef, goat, pork, turkey, fish, etc.)
- 125 grams boiled chickpeas
- 1/2 banana
- 1 small apple
- 1 cup vanilla ice cream
The second day
Total calorie intake during the second day of the military diet from breakfast, lunch, to dinner approximately reached 1,200 kcal.
Breakfast (223 calories)
- 1 piece of boiled egg
- 1/2 slice whole grain bread
- 1/2 banana
Lunch (340 calories)
- 1 cup cottage cheese
- 1 piece of boiled egg
- 5 pieces of unsalted wheat biscuits
Dinner (619 calories)
- 2 sausages
- 90 grams of boiled broccoli
- 65 grams boiled carrots
- 1/2 banana
- 1 cup vanilla ice cream
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The third day
Total calorie intake during the second day of the military diet from breakfast, lunch, to dinner only reached 762 kcal.
Breakfast (232 calories)
- 5 pieces of unsalted wheat biscuits
- 1 sheet cheddar cheese
- 1 small apple
Lunch (170 calories)
- 1 piece of boiled egg
- 1 slice whole wheat fresh bread
Dinner (460 calories)
- 1/2 banana
- 1 cup vanilla ice cream
- 1 can of tuna
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You are not allowed to eat snacks during the three-day military diet.
In addition to paying attention to the type and calories of food, you also need to increase drinking water, at least 3-4 liters per day.
For 4 days afterwards, you can set your own healthy diet.
However, stay away from oily, high-calorie foods, and those that contain a lot of salt and sugar.
You still need to limit food intake so as not to exceed 1200 kcal (for women) or 1500 kcal (for men) in a day. This aims to keep the weight from gaining any more.
You can still drink coffee or tea as long as you don’t add sweeteners, creamers, or milk (although stevia is allowed).
