Military Diet And Workout Plan

What To Avoid While On This Diet

The Military Diet Plan | Get In Shape For The Air Force FAST
  • Avoid diet drinks and sodas

I know it seems like it shouldnt be a problem to have a few cans of diet coke. But aside from all the reasons artificial sweeteners are bad for you, they will just make you crave MORE sugar. Diet sodas stimulate your appetite and youll feel ravenous a few hours later and want to eat carbs and sugar galore.

Instead, if you are craving that crisp carbonated drink go for Perrier water or unflavored sparkling water. Then add some freshly squeezed lemon and Stevia as a sweetener. Stevia doesnt stimulate your hunger the way other sweeteners will and youll feel like youre drinking a sweet lemon soda.

  • Avoid alcohol at all costs!

Alcohol is full of empty calories and this will destroy all your efforts. Stick to the drink options above or you wont see the results youve worked so hard for.

Don’t Be Unprepared On Test Day

Although the above program is typical of any elite Special Forces Operative around the world, the distance and weight being used are not for the untrained individual, and the word “elite” cannot be emphasized enough. Never run with weight on your back the chance of suffering an injury is huge. Always be sure to wear good boots when hiking.

I use Mendels, which have a carbon fiber plate in the sole for ultimate support. So now you know what it takes physically to be as strong as a Special Forces Operative, but are you brave enough to attempt the workout? Have you got what it takes?

Remember, only the strong survive and to the brave and the faithful, nothing is impossible.

Take Supplements Proven To Accelerate Fat Loss

Heres a dirty little secret of the supplement industry:99% of what you see, hear, and read about fat loss supplements is pure blarney.You can read this article to learn why, but some of the worst offenders include Garcinia cambogia, green coffee bean extract, and raspberry ketones. And others, like Hoodia, have even turned out to be toxic.So if youre skeptical of fat loss supplements, I understand.That said, there are safe, natural compounds that do effectively speed up fat loss. When you combine the right supplements with a proper diet and exercise routine like you just learned about, you dramatically speed up the process.Here are the top three fat loss supplements that actually work:

3 to 6 mg of caffeine per kilogram of body weight per day.

As weight loss boils down to energy consumed versus energy expended, caffeine helps you lose fat by increasing your bodys daily energy expenditure.

Caffeine also improves strength, muscle endurance, and anaerobic performance, and also reverses the morning weakness experienced by many weightlifters.

Part of maximizing the fat loss benefits of caffeine is preventing your body from building up too much of a tolerance, however. The best way to do this is to limit intake, of course.

Heres what I recommend:

  • Before training, supplement with 3 to 6 mg caffeine per kg of body weight. If youre not sure of your caffeine sensitivity, start with 3 mg/kg and work up from there.
  • And what you wont find in Pulse is equally special:

    Also Check: Matthew Mcconaughey Weight Loss Diet

    You Cant Stick To The Military Diet

    The most glaring issue with following the military diet hunger.

    Its easy to tell yourself that youll suck it up. Youve been hungry before, so you can hack it for a few days.

    Thats what everyone says, and that attitude usually comes back to bite them in the end.


    Nine times out of ten, forays into extreme calorie restriction end in a massive binge where you gain back all of the fat you lost and then some. At the very least, youll wipe out the progress youve made, leaving you more frustrated, defeated, and fat than ever.

    This isnt something Youtubers, fitness gurus, or social media influencers like to talk about, but its a hard reality of extreme calorie restriction.

    When you cut your calories low enough for long enough, all youre going to want to do at the end of that period is stuff your face with as many goodies as you can.

    This is known as dietary disinhibition, and its a major risk factor for weight regain, eating disorders, and a preoccupation with food that can follow you for months or years.

    This is such a common and destructive eating pattern that researchers have a name for it, too: post-starvation hyperphagia.

    In simple terms, this is an all-consuming desire to consume as many calories as possible, which more or less always results in gaining even more fat than you lost while crash dieting.

    And that explains why most of the people promoting the military diet constantly struggle to maintain a healthy weight.

    Hard pass for me.

    Do A Lot Of Heavy Compound Weightlifting

    Get ripped workout program free, foods for weight loss ...

    There are many ways to train your muscles, and when the goal is gaining muscle definition as quickly as possible, nothing beats heavy compound weightlifting.

    Its better than workout machines, pump classes, bodyweight exercises, Yoga, Pilates, and everything else you can do to develop your muscles.

    What do I mean by heavy compound lifting, though?

    By compound, I mean focusing on compound exercises, which are those that target multiple large muscle groups, such as the squat, bench press, military press, and deadlift.

    And by heavy, I mean lifting weights that are above 75% of your one-rep max .

    The main reason heavy compound weightlifting is so effective is its the best way to overload your muscles, which is the primary trigger for muscle growth.

    I think you can figure out how this benefits you when youre restricting your calories for fat loss.

    In short, it allows you to minimize muscle loss while dieting, or, depending on your circumstances, even gain muscle while youre losing fat.

    Want to know how to build an effective weightlifting routine? Check out this article.

    Recommended Reading: Fish And Brown Rice Diet

    Extra Precautions To Take When Following The Military Diet

    As with other types of extremely low-calorie diets, regaining the weight is almost guaranteed as soon as you stop the diet. My own advice, says Rothenberg: Don’t compromise for a big event! That often leads to weight gain and binge eating. If you want to change your diet, change your lifestyle. Studies actually show that safe weight loss results in 1 to 2 lbs per week only, citing recommendations from the Academy of Nutrition and Dietetics. And that still is hard work, she adds. Fad diets like the Military Diet put you at risk for regaining weight that is lost from muscle and water in particular.

    Rothenberg offers a more realistic approach to weight loss by recommending a balance of healthy carbohydrates, lean protein, and healthy fat for every meal. Finally, she suggests, Eat when you are hungry and stop when you are full. I personally am an intuitive eater. I eat when I am hungry and I stop when I am full, and I eat foods that make me feel good. When I try to feel good, I end up making healthier food choices as opposed to when I am in diet mode.

    Now The Question Is Does It Work

    According to the military diet website, the diet plan can enable you to shed up to 10 pounds in just one week by burning fat and speeding up your metabolism.

    The diet works because the combination of foods you eat on your three days of the prescribed diet have been cleverly put together so the foods chemically break down each other and optimise weight loss.

    The 3-day military meal plan is low calorie providing only 1000 calories per day, which is very low when you consider the average woman burns 1800 calories a day.

    So, for three days you are in a calorie deficit because you are eating less calories than you are burning.

    The idea is to repeat this weekly cycle until you are happy with your weight.

    Read Also: Low Carb Vs Low Calorie Diet

    The Military Diet Is Straightforward

    For some, it may be easy to follow, as youre given set meal plans providing structure, shares Lenherr. Windas agrees, adding its relatively straight-forward to implement.

    That said, its worth noting here that other, not quite as drastic weight loss plans, such as Weight Watchers, Slimming World and even the Joe Wicks weight loss plan, offer far more extensive and nutrient-rich, meal plans and structures. All of these have also been proven to reap results, too.

    So What Is The Healthiest Way To Lose Weight

    The Military Diet – best diet plan ever- 10 pounds loss in 7 day

    You shouldnt aim to lose any more than 0.5 to 1kg per week or 3 to 4kg per month. Its advised to consume approximately 500 calories less than the maintenance daily calorie recommendations , which would work out as 1500 calories a day, says Windas.

    Besides the amount you’re aiming to lose, all three nutritionist pros agreed that eating a well-balanced diet, instead of honing in on calories, is the best way to achieve long and consistent weight loss. Think about incorporating more lean protein, good quality fats, complex carbohydrates, and plenty of fruit and veggies.

    Lenherr adds that being mindful of your alcohol and sugar intake can also help. Reduction in sugar consumption and alcohol can often help if people were eating diets high in these foods before embarking on a weight loss regime.’

    Remember, as Windas puts it, the more gradual the process is, the more sustainable weight loss will be in the long term.

    What works for you may not work for the next person, so avoid going to extremes and putting your health at risk.

    Also Check: Low Starch Diet Food List

    Maggy Doherty Ms Rd Ld

    Infatuated with all things food, Maggy Doherty is a Registered Dietitian from Dallas, Texas.

    After competing as a UCLA student-athlete on the Womens Diving team, earning her Master of Science in Nutrition at the University of Illinois at Chicago, and practicing as a clinical dietitian at Dallas Parkland Hospital, she is now the proud founder of Doherty Nutrition LLC.

    Who Is The 3 Day Military Diet Best For

    The 3 Day Military Diet is definitely not suited for everyone. If youre really trying to get healthy, you should think about a different diet solution. However, if you just want to shed some extra weight quickly before a big event, then this may be the diet for you.

    This army diet can also be helpful as a jumpstart for changing your eating habits and starting a weight loss journey. This is something you may want to think about when you are considering this type of diet, or when it comes to changing up your diet.

    Aside from just looking for a quick way to drop pounds, you should also have very strong willpower.This diet may allow you to eat ice cream, but it doesnt allow you to stray from the laid out plans at all. Its also very likely that the diet will make you quite hungry, so you must be prepared to not give in to those hunger pangs.

    The 3 Day Military diet also appeals to people who love structure and following pre-made plans. The diet has an exact list of meals for the 3 day duration that must be followed. People that like to improvise more will not do well on this plan.

    Also Check: What Happens If You Cut Carbs Out Of Your Diet

    The Military Diet Encourages Sticking To Low Calorie Counts

    As Windas puts it, the diet suggests following the meal plan as closely as possible and on the days off you can eat what you want, but the diet plan suggests sticking to low calorie. The idea is to stick to eating around 1,000 calories for three days a week, which is remarkably less than the recommended 2,000 daily calories for women’.

    Does It Allow For Dietary Restrictions Or Preferences

    Military Fit Plus

    With some tweaks, most adults can follow the diet:

    Vegetarians and vegans: The plan lists easy swaps for the eggs, tuna, meat, and hot dogs: Have nuts, lentils, tofu, and soy/tofu dogs instead. Vegans can eat nut/tofu cheese instead of cheddar, plus soy ice cream and vegan cottage cheese.

    Gluten-free diet: When the menu calls for toast or crackers, choose gluten-free options.

    Low-salt diet: You can get low-salt versions of all of the processed foods on the menu. Swap saltines for rice cakes or low-salt melba toast.

    Don’t Miss: What Can I Eat On The Dash Diet

    Renee: Grain Valley Missouri

    “Before the birth of my second child, my max weight was 241 pounds. I had gained double the weight with my second pregnancy, but had just accepted the weight gain as being healthy for myself and my baby girl. I was thinking that I would be able to lose it with no problem. Then, at my six week postpartum checkup, I was only down to 216 pounds. I thought to myself, “OK, now that it’s been six weeks since my baby was born, I can get back on my exercise routine and lose this weight. No more of those, ‘You just had a baby’ excuses.” Well, I got lazy, and my eating habits didn’t change as I thought they would. I would catch myself eating double portions and getting second helpings to the cake, cookies, and all the other “good” stuff.

    I was going through some photos on our Ipad one day and I thought to myself, “Oh my . . . who is that lady sitting on our couch?” Looking closer, I realized it was ME! It was heartbreaking that I didn’t even recognize myself. My three year old son had candidly taken a picture of me that evening. I’m so glad he did because that was the turning point for me. I had to do something. Only I can change this, right?

    I just completed my 15th week and had my weigh-in this morning. I am proud to say that I’ve reached my weight loss goal of 45 pounds! I am so proud of myself for staying committed to this diet plan and to my exercise routine.

    So now I say to you, ‘Stay committed and NEVER give up! This diet does work and will work for you!'”

    Here Are Some Edeas For Exercising During The 3

    Do 20-30 minutes of cardio-related exercise

    You can jog, walk, swim, or even do dance-inspired workouts like Zumba to receive your cardio workout. If you tend to get bored just jogging or walking, why not try a video workout?

    There are plenty of options out there. HIIT, or high intensity interval training workouts, are particularly well-known for working well at burning fat and getting you fit. Ready to get started right now? Heres a free video workout that you can try:

    Do 20-30 minutes of weight training

    You dont need equipment to get started. Instead, use bodyweight, or resistance, exercises while youre getting used to the idea. If you already have a gym membership or equipment at home, however, you can certainly make use of the weights. Need advice for working on strength training? You can learn more about strength training here.

    You can do both types of exercise for each of the three days, or just one of them. Then, when youre on your 4 days off the diet, you can do both cardio and weight training, or perhaps lengthen the time you do either one of them by up to 45-60 minutes.

    You can also alternate days by doing cardio one day and strength training the next. This way you get the benefits of each, but only focus on one at a time.

    Pro Tip About Exercising:

    Get a friend to go along with you for extra accountability. The goal here is to exercise long-term. If you do, youll really be able to reach and maintain your health and weight goals.

    Too Dizzy to Exercise?

    Don’t Miss: Diet To Get Rid Of Stubborn Belly Fat

    Is The Military Diet Sustainable

    Nutrition experts caution that for many, this diet will not lead to long-term weight loss. “The highest likelihood of success comes with changing as little as possible to get your weight down, not overhauling everything,” says Dr. Charlie Seltzer, a physician in Philadelphia with a specialty in weight loss. “Over time, small, sustainable changes equals big sustainable, weight loss.”

    Having said that, this three-day diet can work to jump-start a weight-loss plan.

    Doctor Approval for Dieting

    Before starting this or any diet, check with your doctor. Read on for facts and information, but whether this diet is right for you is up to you and your physician.

    Day Military Diet Plan Food Substitution

    Military Diet Weight Loss Lose 10 Lbs. in 7 Days

    One of the most common military diet tips for newcomers is to cut out one cup of pasta for every two cups of vegetables consumed. This can be a tough sell for some, and there are those who find that this can cause them to give up their favorite foods, such as baked potatoes. Its hard to avoid pasta if you have to eat it on a daily basis, but the good news is that you dont have to give up all your favorites. With the help of a good canned or boxed pasta, you can make sure that youre still able to enjoy your favorite dishes, even while following a military diet. There are many different pasta options that you should consider when trying to reduce calories in your diet.

    Recommended Reading: What Foods Should You Eat On A Diet

    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles