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Recently, the Military Diet (military diet) has become one of the leading popular dietary methods today, trusted by many women and “communicated” with each other that it is possible to lose 5kg completely. in just 1 week. So what is the Military Diet? Is this diet method really that effective? Let’s find out with Cfis.edu.vn through the following article!
What is the Military Diet?
The Military Diet is a 7-day cycle. For the first 3 days of the cycle, you will have to follow a very low calorie diet . After that, you will be able to rest and eat normally for the next 4 days . This “3 days fast, 4 days off” cycle will be repeated continuously until you reach your desired weight.
There are many people who support this diet. Some believe that this is a diet created by a nutritionist in the US military with the effect of rapid weight loss (about 5 kg / week) to help soldiers get in shape.
In fact, this diet is not related to the US military or any military organization in the world. The “extreme” diet with extremely low calories is difficult to meet the needs of soldiers who have to participate in daily high-intensity training.
The word “Military” is just a metaphor that this diet is “harsh” like in the military. Some also believe that this is a way to “borrow” prestige from the military to make the participants more confident in this diet.
Besides, Military Diet also has a number of other names such as: Navy Diet (navy diet), Ice Cream Diet (diet with ice cream), …
Is the Military Diet safe?
A special feature of the Military Diet is that the cycle is very short (lasting 7 days, of which only 3 days are strictly abstained) . Because the duration is too short to cause long-term harm, the diet is safe for most people.
According to a review article in the American Journal of Clinical Nutrition , the military’s weight loss menus will be effective in helping to lose weight in a short time.
However, this diet will be repeated many times until the dieter is satisfied with his weight, sometimes, the repetition lasts for many months . When your body is limited in how long it can provide energy (calories) for an extended period of time, fatigue, weakness, and potentially severe nutritional deficiencies can result.
Besides, the Military Diet is often accompanied by foods such as sausages, cookies and ice cream, etc. Eating them too often can easily lead to digestive and metabolic problems in the body. body.
Military Diet is loved by many women because it’s easy to do, doesn’t need to change too much or for too long, just needs to try in a short time. However, this diet is unlikely to help you lose weight in the long run because it does not help change your daily eating habits, can cause malnutrition and easy to gain weight again after returning to normal eating.
How to do the Military Diet
Rules of eating
Military Diet (7 days) is divided into 2 phases:
Fasting for the first 3 days
- Only eat 3 meals: breakfast, lunch and dinner. Do not snack between meals.
- Daily calorie intake should be about 1,100 – 1,400 calories.
- You can drink a lot of coffee and tea (without added sugar and cream), add plenty of water.
Eat healthy for the remaining 4 days
- Follow a healthy diet for the remaining 4 days (preferably keeping calories under 1500 calories).
- Repeat several times until desired weight is reached.
- You can combine exercise and running to increase efficiency.
Foods that are allowed on the Military Diet
Some foods that are allowed to be eaten in the Military Diet are as follows: Toast, peanut butter, grapefruit, carrots, cookies, coffee, tea, etc. In particular, supporters of the Military Diet also recommend Encourage participants to drink hot lemonade and avoid artificially sweetened beverages.
The foods used in this diet do not necessarily include only those listed above. You can completely replace them with other foods, as long as they have the same number of calories.
For example, you can replace tuna with almonds if you’re vegetarian, or replace peanut butter with almond butter if you’re allergic to these foods. Supplements and replacements are completely acceptable, as long as you make sure your calorie intake is still equivalent to the level that the regimen has set out for you!
Suggestions for the menu of the Military Diet
In the first 3 days
Day 1 (about 1,400 calories)
- Breakfast : 1 slice of toast, 2 teaspoons peanut butter, ½ grapefruit, 1 cup of coffee (or tea).
- Lunch : 1 slice of toast, ½ cup tuna, 1 cup of coffee (or tea).
- Dinner : 85g meat, 1 cup green beans, 1 small apple, ½ banana, 1 glass of vanilla ice cream.
Day 2 (about 1,200 calories)
- Breakfast : 1 slice of toast, 1 boiled egg, ½ banana, 1 cup of coffee (or tea).
- Lunch : 1 hard-boiled egg, 1 cup fresh cheese, 5 saltine crackers, 1 cup of coffee (or tea).
- Dinner : 2 sausages (no chili), ½ cup carrots, ½ cup broccoli, ½ banana, ½ cup vanilla ice cream.
Day 3 (about 1,100 calories)
- Breakfast : 1 slice of cheddar cheese, 5 crackers, 1 small apple, 1 cup of coffee (or tea).
- Lunch : 1 slice of toast, 1 hard-boiled egg (or make it any way you like), 1 cup of coffee (or tea).
- Dinner: ½ cup tuna, ½ banana, 1 cup vanilla ice cream.
In particular, while fasting, you can drink as much coffee and tea as you like , but do not add sugar or cream . At the same time, you should also drink a lot of water to replenish water for the body and also to reduce hunger.
In the remaining 4 days
Even though you say the rest of the days are “holidays”, you still shouldn’t be too lazy. You can snack between meals and have no food group restrictions , but you should keep your calorie intake to less than 1500 calories.
Eating healthy and restricting calories moderately in the last 4 days will help you lose weight even more effectively. To be sure, you can go to websites or apps to calculate the calories in food before loading it into your body.
So Cfis.edu.vn has finished introducing you to the information about the Military Diet. Hope the above sharing will help you. Thank you for watching and see you in the next post!
Source: Website bazaarvietnam.com
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