Rapid Weight Loss Diet Meal Plan

What Is The Military Diet

Plant-Based Diet Plan For Rapid Weight Loss

The military diet, also called the 3-day diet, is a short-term, rapid weight loss diet that claims to help you lose up to 10 pounds in a week.

The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off. Followers of the diet are told to repeat the weekly cycle for up to 1 month, or until they reach their goal weight.

Because it follows on-and-off calorie restriction, the military diet is a form of intermittent fasting. Intermittent fasting diets are characterized by shifting between periods of reduced calorie intake and periods of unrestricted feeding .

Nevertheless, while you may supposedly eat anything you want during your days off, the diet prompts people to follow a less restricted but set meal plan during those days to continue losing weight.


The military diet is a calorie-restricted weight loss diet that claims to promote significant weight loss in just 1 week.

For Those Who Need More Protein: High

If you lift four times or more per week, you might require more protein in your keto meal plan. While the standard ketogenic diet typically limits protein intake to 20% of total calories, the high protein ketogenic diet allows 35% of total calories come from protein.

To follow HPKD, try this:

  • Consume 35% of total calories from protein
  • Consume 60% of total calories from fat
  • Consume 5% of total calories from net carbs

Day : Eliminate The Easy Targets

Now that you know that you tend to seek out a brownie at 3 p.m. or down an extra glass of wine with your BFF at happy hour, aim to omit one or two of those triggers from your agenda each day. A few formidable foes to keep an eye on:

  • “Processed foods, white carbohydrates, and sweetened drinks cause sugar spikes that can lead to hunger or powerful cravings that can wreck your progress,” Shapiro says.
  • “Pass on the fried foods,” Kaufman says, as they’re high in fat, low in nutrition and the excess oil will leave you feeling lethargic.
  • “Remove extra sugar from your diet: sugar in your coffee, flavored or sweetened dairy products, basically anytime you sweeten something, stop,” Alpert says.

In fact, by removing added sugars from your diet for just 14 days can help you lose up to a pound a day! For the entire dietcomplete with recipes and a grocery guidecheck out The 14-Day No Sugar Diet on sale now!

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Getting A Good Nights Sleep

Numerous studies have shown that getting less than 56 hours of sleep per night is associated with increased incidence of

Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol , which also prompt fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.

Crash Diet Is Not For Long

quick weight loss diet plan

Crash diets are unsustainable and unhealthy. The weight that you lose is mostly water weight. Moreover, most people tend to misuse these diets, which causes health issues. We do not recommend going on an unsupervised crash diet. You must consult your doctor before trying out our sample 7-day crash diet plan.

If you just have a week to attend an occasion, a crash diet is great! Make sure you do not get carried away and make it your regular diet. Eat healthy food, exercise, sleep well, and fast intermittently to lose weight without going on crash diets if you have the time to lose weight slowly. If not, talk to your doctor and go on a 3-day or 7-day crash diet or try the 3-week plan for 20 pounds weight loss.

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The Best Indian Diet Plan For Weight Loss

No single food provides all the calories and nutrients that the body needs to stay healthy. Thats why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

Along With A Balanced Weight Loss Diet Chart Plan These Habits Will Help You Stay Healthy:

  • Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
  • Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
  • Drink a lot of water: How does drinking more water help you lose weight? For starters, its zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
  • Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

In conclusion to everything stated above. you dont necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!

Also Check: Good Diet For Bulking Up

Benefits Of A High Protein Diet For Weight Loss

According to research, increasing your protein consumption can significantly affect your appetite, metabolism, weight, and body composition.

Let us look at the benefits of a high protein diet for weight loss:

  • Promotes Satiety:

    More protein in your diet may help to reduce your hunger and appetite for several hours after you eat. A high protein diet reduces the hunger hormone called ghrelin while increasing appetite-suppressing hormones. This could limit binge eating.

  • Enhances Metabolic Rate:

    A higher protein intake burns more calories as your metabolic rate increases by 20-35 % to digest protein than just 5-15 % for carbohydrates or fat digestion.

  • Helps Balance Body Composition:

    When you eat fewer calories, your metabolism slows down, partly because of decreased muscle mass. Meanwhile, eating more protein might help prevent muscle loss and maintain a healthy metabolic rate. Hence, a high protein diet aids in fat loss while preserving muscle mass, thus maintaining healthy body composition.

  • Increases Muscle Mass:

    Studies show that combining a high protein diet with resistance exercises enhances muscle size and strength, thus improving your muscle mass. This is essential to protect your bones.

  • Helps Manage Blood Sugar Levels:

    When you combine protein with carbohydrate-rich foods, it slows down the absorption of sugar into the bloodstream. This may help keep your blood sugar levels from fluctuating while preventing future cravings.

  • How Long Can You Keep Meal Prep In The Fridge

    How to lose weight fast | Meal plan to loose weight | Healthy diet plan for weight loss in Hindi

    Once youre done with your meal prep, make sure you let your meals cool down before transferring them to airtight containers and storing them in the fridge, but make sure you dont keep your food in room temperature for more than two hours. If you are using meal prep containers and have stored your cooked meal prep well, it can last in the fridge for up to 7 days. Some foods will keep longer than others, which is something to consider when prepping 7 days at a time.

    To make sure your veggies stay fresh in the fridge up to twice as long, a great tip is to soak them in ice cold water for 15 minutes and them store them in the fridge with a wet cloth or a damp paper towel.

    If you prep your meals twice a week, that will help keep your food as fresh as possible.

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    How Protein Works In Weight Loss

    Basal metabolic rate, diet-induced thermogenesis, and the energy cost from physical activity comprise everyday energy expenditure. Protein helps regulate body weight by promoting satiety, linked to diet-induced thermogenesis. Ghrelin, the hunger hormone, reduces when you are on a high-protein diet, while GLP-1, peptide YY, and cholecystokinin, the appetite-suppressing hormones, increase. This helps in eating less and cutting down the calories easily.

    A study conducted in healthy women concluded that when you trade high-fat snacks for high protein snacks like yoghurt, it helps in satiety and appetite control. Another study in adolescents also had similar results, where high protein soy foods as afternoon snacks helped improve satiety and diet quality.

    Eating Protein For Breakfast

    Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and

    beverages rather than food.

    Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

    These foods are quick to digest, and they convert to glucose rapidly.

    Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

    Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

    • whole-grain rice, bread, and pasta instead of the white versions
    • fruit, nuts, and seeds instead of high-sugar snacks
    • herb teas and fruit-infused water instead of high-sugar sodas
    • smoothies with water or milk instead of fruit juice

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    Weight Loss Meal Plans

    There are many weight loss meal plans online, and it can be difficult for a person to know which one to follow. However, a diet that is rich in whole foods and limits processed foods is a good starting point.

    This article describes how to plan a meal for weight loss and includes a 7-day meal plan for people to try. It also discusses other helpful approaches to weight loss for different groups and those with different dietary requirements.

    A person should plan their meals according to their requirements. They should consider:

    • how much weight they need to lose
    • their activity levels
    • any dietary requirements for health conditions
    • any personal, cultural, or religious dietary requirements
    • how much available time they have for food preparation and shopping
    • their level of cooking expertise and the difficulty of recipes
    • whether the meal plan needs to include other members of the household

    There are resources available online that can help a person plan their meals. However, each plans nutrient content can vary greatly, so a person must ensure they are receiving a sufficient amount of vitamins, minerals, and fiber.

    The section below contains a healthful meal plan for weight loss that a person can adapt as necessary.

    Top Five Foods Vegetarians Should Avoid For Weight Loss

    Pin on Best Diet Meal Plan To Lose Weight Fast

    Here are some foods that are a strict no-no for vegetarians following a weight loss meal plan:

    • Avoid consuming processed loaded with preservatives or refined fats like margarine.
    • Stay away from having refined carbs like sugary snacks and beverages such as cakes, candies, cookies, energy drinks and sodas.
    • Limit the use of high-calorie sauces and dressings such as mayonnaise and ketchup while cooking.
    • Do not add imitation dairy products to your meal plans.
    • Avoid the intake of meat replacements.

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    Cook At Home More Often

    Dining out regularly can hinder an extreme weight loss diet for women, as restaurant foods often contain hidden ingredients or extra calories to enhance flavor.

    Furthermore, restaurant portion sizes are usually much larger than what you should eat for weight loss.

    Studies show that dining out at fast-food or sit-down restaurants is associated with a higher body mass index.

    Cook at home whenever possible to make eating clean and controlling portions for extreme weight loss easier.

    Tracking Your Diet And Exercise

    If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.

    Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of

    found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.

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    For Improved Workout Performance: Targeted Ketogenic Diet

    The targeted ketogenic diet is ideal for maintaining exercise performance, and therefore best for athletes or those who maintain a high activity level. How does it work? TKD allows for glycogen resynthesis without interrupting ketosis for extended periods of time.

    To follow TKD, use these guidelines:

    • Consume 25-50 grams of carbs per day
    • Consume highly digestible carbs 30 minutes to one hour prior to exercise
    • Consume high amounts of fats and moderate amounts of protein

    Day : Crank Up The Cardio

    Lose Weight Fast Best Diet Plan For Belly Fat Loss

    Supplement your current fitness routine with an extra 20 minutes of biking, rowing, or running each day. “I believe in weight training for overall fitness and health but if I’m trying to shed a few pounds, I’ll up my cardio game for a few weeks,” Shapiro says.

    Notice how we didn’t address exercise until later in the program? There’s a reason. “You can’t outrun a bad diet,” Shapiro adds. “I firmly believe weight loss is 80 percent what you put in your mouth. I consider food first then add exercise for the best results.”

    Countless studies have found that diet plays a much larger role in weight loss, although 150 minutes of exercise per week is recommended to maintain weightand more importantly, improve overall physical and mental well-being.

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    What Does Meal Prep Mean

    Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time. You can meal prep one day ahead, or take one day to prepare lunch and/or dinner for an entire week. While most meal prep only one or two meals, you can easily meal prep breakfast, lunch and dinner, even snacks for the week ahead. Its entirely up to you!

    In this post today, Ive shared a 7 day meal prep for weight loss that includes all your meals and snacks to make it as easy as possible to stay on track.

    A Meal Plan For Extreme Weight Loss In Women

    By: Erin Coleman,B.S. – Nutritional Science, R.D., L.D.,

    Writer, The Fit Father Project& Fit Mother Project

    If youre at risk of obesity-related health problems, such as high blood pressure, high cholesterol, heart disease, or type 2 diabetes, following a meal plan for extreme weight loss can get the weight off quickly and drastically lower your risk of health complications.

    Knowing how to create an extreme weight loss diet for women, weight loss workouts, and other healthy lifestyle habits is the key to rapid weight loss success.

    Read Also: Do You Really Lose 10 Pounds On The Military Diet

    Calorie Indian Weight Loss Diet Chart Plan Tips

    A lot can be spoken about what goes into an ideal diet chart. However, ones nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

    Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

    However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

    Indian Weight Loss Diet Plan Meal Swaps

    Pin on Total 10 Rapid Weight Loss Plan

    One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.

    For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.

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    Who Shouldnt Follow The Fast 800 Diet

    It is advisable to refer to your GP or healthcare professional before starting a new dietary regime especially if you are under 18 years old, elderly, have a pre-existing medical condition, including type 2 diabetes or are on medication. You may need your GPs support to make changes to your medication and to monitor your blood sugar or blood pressure levels as you progress through the plan. You should also consult your GP if youre taking warfarin, are on blood pressure tablets, are pregnant, breastfeeding or undergoing fertility treatment.

    In addition, The Fast 800 Diet is not recommended for people who are underweight or have an eating disorder, are type 1 diabetics, have had a heart condition or are recovering from surgery. The 800 calories restriction is also not appropriate for anyone participating in endurance exercise.

    Please note: if you’re considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health.

    Kerry Torrens BSc. PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

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