“For most people, eating this few calories for more than a few days is likely to trigger a metabolic backlash, in which the body drastically reduces its energy expenditure to compensate for decreased calorie intake,” Reinagel explains. ![]() And when you're off the diet, will you just revert to old ways and gain back the pounds? Whether you'll actually maintain your weight loss is unclear. But it's not a healthy or sustainable approach. The diet encourages a moderate consumption of healthy fats, like olive oil, and discourages unhealthy fats, such as saturated fats – with less than about 30% of total calories coming from fat.īecause the calorie restriction of 800 to 1,000 calories is far fewer than most adults are advised to get each day, you'll probably lose weight. Recipes can be easily modified and still follow a kosher diet. Recipes can be easily modified and still follow a halal diet. Foods for this diet are easy to find at a typical grocery and don’t require expensive or specialty food items. ![]() You're free to prep your food as you like: Steaming, roasting and sautéing without oil are all fine, as long as the cooking method doesn't change your caloric intake.Īfter three days, you can resume a "normal" diet for the rest of the week. The plan doesn't allow for substitutions or additions – not even a drop of sauce or dressing. Throughout the diet, calorie-free beverages, like water, coffee, tea and diet soda are all fair game. The second and third days bring "radical" menu options, such as hard-boiled eggs, cottage cheese, hot dogs, bananas and saltine crackers, but the day's calorie cap remains unchanged. Lunch is half a cup of tuna (hold the mayo) on a piece of toast with more coffee to wash it down.ĭinner is 3 ounces of meat, 2 cups of vegetables, a small apple and – get ready to splurge – 1 cup of vanilla ice cream. You decide which one you'll follow.īreakfast, according to, the most comprehensive of all the websites, is black coffee, half a grapefruit and a piece of toast with a smidgen of peanut butter. Substituting meals in the diet is frowned upon, however alternate meal plans exist.īecause there is no official military diet, online searches turn up different versions, but all boast a bare-bones menu of 800 to 1,000 calories per day.Others like to repeat this three-day on, four-day off plan for one month, or until reaching their goal weight. Some people follow the plan for one week.For the next four days, you’re permitted to eat whatever you would like.In this initial three-day period, choose one of several different, very specific online three-day plans.You will consume about 800 to 1,000 calories per day. The first three days require ultra-restrictive, low-calorie intake.This diet is based on cycles of calorie restriction, similar to that used in intermittent fasting.That means you shouldn't be surprised if eating a small apple and other low-calorie foods during the three days on, followed by four days of eating junk food and vanilla ice cream, makes you gain weight instead of losing it. "Approaching higher calorie days as an opportunity for 'unlimited' consumption can easily backfire.” “It's only going to work if you're creating a calorie deficit over the long term," says Monica Reinagel, a nutritionist and behavior change coach in Baltimore. While you may lose some water weight initially on the diet, the ultra-low calorie meal plan and restrictive nature of the diet will make it difficult to healthily sustain in the long run.Ĭalorie cycling, which entails alternating high and low calories days, can be an effective strategy, but there are some caveats. Its origins are unclear, but it's evident that this diet’s popularity has risen thanks to social media. It's a three-days on, four-days off plan that entails following an extremely low-calorie diet for a period of time, then returning to your normal diet the rest of the week.ĭespite what its name might lead you to believe, don't be fooled: The military diet was not designed by or for the U.S. ![]() The military diet is a low-calorie plan that’s designed for quick weight loss, claiming that you can lose 10 pounds in a week.
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