3 Day Military Diet Substitutions

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military-diet-substitutions mobile

military diet substitutions

Do you want to try the Military Diet but you have discovered it includes a meal you can not eat? Then worry no more as there are cool substitutions you can try!

Thanks to the list below you can create gluten-free, lactose-free or even vegetarian versions of this diet easily.

General rule – “size does not matter” – you have to substitute a number of calories rather than the actual portion size! Just check out my calorie count table for the original meal plan that will be available soon.

TOAST BREAD SUBSTITUTES

toast bread for substitutes

YOU CAN SUBSTITUTE BREAD FOR:

2 RICE CAKES

1/2 CUP OF A WHOLE GRAIN CEREAL

1 WHOLE WHEAT TORTILLA

1/2 PROTEIN BAR

1/8 CUP OF SUNFLOWER SEEDS

1/2 CUP OF YOGURT WITH 1/2 TEASPOON OF FLAX SEEDS

5 & 1/2 SALTINE CRACKERS

PEANUT BUTTER SUBSTITUTES

peanut butter for substitutes

YOU CAN SUBSTITUTE PEANUT BUTTER FOR THE SAME AMOUNT OF:

ALMOND BUTTER

ALMONDS

SUNFLOWER SEED BUTTER

SUNFLOWER SEEDS

HUMMUS

SOY BUTTER

PUMPKIN SEED BUTTER

PUMPKIN SEEDS

GRAPEFRUIT SUBSTITUTES

Grapefruit for military diet

SUBSTITUTE GRAPEFRUIT FOR THE SAME SIZE SERVING OF:

ORANGE + 1/2 TEASPOON OF BAKING SODA WITH GLASS OF WATER

MANDARIN ORANGE + 1/2 TEASPOON OF BAKING SODA WITH GLASS OF WATER

Baking soda is essential to maintain the pH effect of grapefruit on your body. Keep in mind that baking soda may neutralize acidic environment in your stomach so drink this at least 1 or 1 & 1/2 hour before eating the rest of your breakfast!

COFFEE SUBSTITUTES

coffee for military diet

SUBSTITUTE COFFEE FOR OTHER SOURCES OF CAFFEINE:

GREEN TEA

SUGAR-FREE HOT CHOCOLATE DRINK

Just remember that they should have no sugar, minimum calories, and no artificial sweeteners either!

TUNA SUBSTITUTES

canned tuna fish for military diet

YOU CAN SUBSTITUTE TUNA FOR THE SAME AMOUNT OF:

GRILLED SUSHI-GRADE TUNA MEAT

ALMONDS

OTHER LEAN FISH MEAT (CRAB, TILAPIA, ETC.)

TOFU

CHICKEN MEAT

PUMPKIN SEEDS

COTTAGE CHEESE

PEANUTS

GREEN BEANS SUBSTITUTES

cup of green beans for military diet

YOU CAN SUBSTITUTE GREEN BEANS FOR:

TOMATO

LETTUCE

1 CUP OF COOKED SPINACH OR KALE

In general, you can use any other green vegetable with the same amounts of calories.

MEAT SUBSTITUTES

meat for military diet

YOU CAN SUBSTITUTE MEAT FOR:

PORTOBELLO MUSHROOMS

LENTILS

BEANS

TOFU

APPLE SUBSTITUTES

apple for military diet

YOU CAN SUBSTITUTE APPLE FOR:

ZUCCHINI

SMALL PEAR

GRAPES

SMALL PEACH

NECTARINES

SMALL PLUM

DRIED APRICOTS

BANANA SUBSTITUTES

banana for military diet

YOU CAN SUBSTITUTE BANANA FOR:

PLUMS

2 KIWIS

GRAPES

APRICOTS

1 CUP OF PAPAYA

APPLE SAUCE

Keep in mind that you have to maintain the same calorie count!

VANILLA ICE CREAM SUBSTITUTES

SCOOP OF ICE CREAM

YOU CAN SUBSTITUTE VANILLA ICE CREAM FOR:

SOY ICE CREAM

FROZEN YOGURT

PLAIN GREEK-STYLE YOGURT

FRUIT YOGURT

APPLE SAUCE

ALMOND MILK (STRAWBERRY, VANILLA, OR BANANA FLAVOR – NOT CHOCOLATE)

CHICKEN EGG SUBSTITUTES

chicken egg

YOU CAN SUBSTITUTE CHICKEN EGG FOR:

1 CHICKEN WING

2 SLICES OF BACON

1/4 CUP OF NUTS OR SEEDS

1 CUP OF MILK

1/4 CUP OF GROUNDED CHICKEN OR TURKEY EGG WHITES

BROCCOLI SUBSTITUTES

BROCCOLI

YOU CAN SUBSTITUTE BROCCOLI FOR:

ASPARAGUS

KALE

CABBAGE

CAULIFLOWER

BRUSSEL SPROUTS

BEETROOT

SPINACH

Although raw organic broccoli is one of the best vegetable sources of vitamin C, not everyone loves its taste!

CARROTS SUBSTITUTES

CARROTS FOR md

YOU CAN SUBSTITUTE CARROTS FOR:

JICAMA

SQUASH

CELERY

BEETS

PARSNIP

BELL PEPPER

SMALL SALAD (WITHOUT ANY DRESSING)

HOT-DOG SAUSAGES SUBSTITUTES

HOT dog sausages

YOU CAN SUBSTITUTE HOT-DOG SAUSAGES FOR:

HIGH PROTEIN VEGGIE DOG

BRATWURST

SOY DOG

TOFU DOG

LENTILS

BALONEY

TURKEY DOG

BEANS

PORTOBELLO MUSHROOMS

CHEDDAR CHEESE SUBSTITUTES

CHEDDAR CHEESE

YOU CAN SUBSTITUTE CHEDDAR CHEESE FOR:

COTTAGE CHEESE

RICOTTA CHEESE

EGGS

HAM

If you want to avoid dairy products altogether, you can try soy milk, tofu cheese, nut cheese or even cabbage!

COTTAGE CHEESE SUBSTITUTES

COTTAGE CHEESE

YOU CAN SUBSTITUTE COTTAGE CHEESE FOR:

CHEDDAR CHEESE

TOFU

EGGS

RICOTTA CHEESE

PLAIN GREEK YOGURT

VEGAN COTTAGE CHEESE

TUNA

HAM

Just keep in mind “the same calories rule”.

SALTINE CRACKERS SUBSTITUTES

SALTINE CRACKERS

YOU CAN SUBSTITUTE CALTINE CRACKERS FOR:

RICE CAKES

TOAST BREAD

WHOLE GRAIN CEREALS

ANY OTHER TYPE OF CRACKERS

Just keep in mind that you need to maintain the same amount of calories!

IF YOU HAVE MORE QUESTIONS ABOUT 3-DAY MILITARY DIET THEN CHECK OUT MY FAQ SECTION!

BENEFITS OF MILITARY DIET

Girl Eating Fruits and Vegetables

1. POSSIBLE WEIGHT LOSS

Looking at the numbers and the experiences of those who’ve tried this diet, it works. Even though it is limiting in terms of the number of nutrients in the diet, the number of calories you eat is less than what you need. Keep in mind that this isn’t a healthy way of losing weight and that weight loss is not equal to fat loss.

2. SERVINGS OF FRUITS & VEGETABLES

There is room for improvement, but military diets include servings of fruits and veggies. These give you essential nutrients, vitamins, and minerals. However, do not think that this is a balanced, vitamin-packed diet. Not at all.

3. DIETING FOR JUST THREE DAYS

Its only three days at a time making it more manageable compared to other diet plans. Even if you will be on a strict restriction diet, the idea that this “starvation” will last for only three days (and not a day more) is a highly motivating factor.

4. INEXPENSIVE

Unlike other diet plans, it doesn’t cost anything, and you don’t have to join a support group, buy supplements or special foods. Also, foods on this diet plan are easy to prepare. This way, you are actually saving your money as your daily allowed food costs just a small portion of three regular meals.

5. CUTTING DOWN ON CALORIES

The unexpected benefits of cutting calories include better sleep, a boost in your mood and enhancement of your sex life. Not only that, you can experience a weight loss and potential fat loss if maintained for a longer period of time.

6. MAKES IT EASY TO DIET IN FUTURE

If you are doing the military diet once, you will learn a few things about your lifestyle and what you need to reduce intake of. This is because you are only allowed to drink water, tea and black coffee with no sugar or cream.

7. YOU DON’T HAVE TO EXERCISE

Though exercise facilitates weight loss, under a military diet, you won’t need any HIIT or cardio exercises. All you can do (if you find enough strength) is to do some light stretching, spot jogging and basic Yoga poses.

As you can see, there are some advantages and benefits of the 3-day military diet.

SIDE-EFFECTS & CONS OF MILITARY DIET

woman with belly ache

1. HUNGER PANGS

Despite the protein servings, a military diet will bring you the worst hunger pangs. You will be hungry all the time, and this is, therefore, a miserable way of losing weight. If you are working, your productivity will hit a slump because of low blood sugar slow brain activity.

2. MISSING SUPERFOODS

The diet plan doesn’t include nutrient-packed superfoods like salmon, quinoa, almonds or avocado. You need these super-foods because they provide you with your healthy dose of omega-3 fatty acids.

3. FASTING THAT LONG IS UNSAFE

Going three days with under 1500 or even 1000 calories may leave you weak, and you may faint, experience dizziness, headaches, nausea, and binging three days after the fast. So, you are most likely to gain it all back immediately after abandoning the military diet. If you want to avoid regaining all your lost weight, you need to prepare a healthier meal plan for next few days after military diet.

4. WATER WEIGHT LOSS

The worst part about this diet plan is that you will most likely lose weight only in the form of water. Failing to lose fat means that you will get back your weight after the diet. Especially if you return to your regular diet that may be rich in salt and carbohydrates.

5. NO LONG-TERM PLAN

This diet outlines what you should and shouldn’t eat in three days but, there is no long-term dieting plan. For sustainable weight loss, you need a long-term and a lifestyle diet plan.

6. EXPERTS ADVISE AGAINST IT

As stated on the CNN, despite the name Military Diet, active members of the military and military officials claim that they aren’t aware of this diet and they don’t use it because it is nutrient limiting. Also, organizations like the Cleveland Clinic, the American Heart Association, Birmingham Hospital, or Mayo Clinic disassociate themselves from the military diet.

EXTRA TIPS FOR A SUCCESSFUL FINISH

woman with detoxing smoothie

Some people struggle the first time they try the Military Diet. They might feel hungrier than expected, forget to buy certain ingredients or have a hard time committing the whole way through. These five tips will help ensure you get the most out of the Military Diet on your first try. The fourth tip is one of the most important.

DRINK LOTS OF WATER
(TIP #1)

Drinking water not only keeps you hydrated, but it is also an excellent way to keep your appetite at bay. Make sure you drink lots of water in the morning and throughout the day, so you feel less hungry when it’s time to eat.

BUY EVERYTHING IN ADVANCE
(TIP #2)

Planning ahead is a great way to succeed on the Military Diet. We all know the dangers of grocery shopping while hungry, so plan your meals and buy all your groceries ahead of time. That way, everything you need will be close by, and you won’t be tempted by other food that will hinder your success.

WORKOUT IN THE MORNING
(TIP #3)

Your metabolism is highest in the morning, so working out before breakfast is a great way to take advantage of that. Mild exercise will only enhance the results of the Military Diet and is a great way to get you pumped for the day. Just keep in mind that you will be exercising on your own risk.

DIET WITH A FRIEND
(TIP #4)

It’s easy to be tempted to cheat on the Military Diet, and doing it with a friend will really help you stay on track. Having someone hold you accountable will drive you to work for it, and sharing the experience as well as results will keep you both motivated.

TRACK YOUR PROGRESS
(TIP #5)

Make sure you take before and after measurements so you can have something tangible to demonstrate your progress. This includes keeping track of your calories, especially if you use some food item substitutes. Keeping a log of both your calorie intake and weight loss will keep you on track and highlight your success.

Following all five tips presented above will highly increase your chance of dieting with success. Do you still have questions? Then have a look at our FAQ section below.

Hello, I hope you find here all the best info that will help you lose weight and feel healthy and fit. My pen name is Christine and I want to make this site a great resource for those that want to get fit. Please, keep in mind that this website is for informational purposes only and that you always need to consult your decisions with your doctor.