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.
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
SALTINE CRACKERS SUBSTITUTES
YOU CAN SUBSTITUTE CALTINE CRACKERS FOR:
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
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.
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.
SIDE-EFFECTS & CONS OF MILITARY DIET
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.
READ MORE: 3 DAY MILITARY DIET BENEFITS & SIDE EFFECTS
EXTRA TIPS FOR A SUCCESSFUL FINISH
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
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
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
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
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
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.