Substitution for the military diet

Way long term, so trying another weight loss approach seems like a wise idea.3-day military diet planWhat do you eat on the military diet?Foods that are allowed as part of the the military diet, which you should include in your shopping list and weekly menu, include:Grapefruit, apples and bananasWhole wheat toast and saltine crackersCanned tuna fishCottage cheese and hard cheddar cheeseEggsMeat of any kind, including processed meats like hot dogsGreen beans, broccoli, carrotsPeanut butterVanilla ice creamBlack coffee (with no cream and sugar added, but stevia is allowed) and waterThere are a number of foods you won’t find included in the military diet plan menu, even some healthy foods since they still increase overall calorie intake. During the three days of the military diet when calories are restricted, examples of “off-plan foods” that are avoided include:Any additional fruits or vegetables besides what’s includedWhole grains, legumes or beansAdditional sources of proteinAny type of added fat, such as butter or oilAny sweeteners that contain calories, including sugar or honey, plus artificial sweeteners other than steviaAny condiments or beverages that contain caloriesRemember that for three days you are on the military diet, and then you have four days off.According to the Military Diet website, below is a sample military diet meal plan (to be followed during the diet’s three days of restricted eating):Day 1Breakfast: Black coffee, 1/2 plain grapefruit (or another fruit as a substitution), 1 slice of toast with 2 tablespoons of nut butter.Lunch: Water or more coffee, 1/2 can of tuna fish packed in water (or another protein substitution), 1 slice of plain toast.Dinner: 3 ounces of any meat or fish, 1 cup of veggies like green beans, 1 small apple, 1/2 banana, 1 cup of vanilla ice cream.No additional snacks are included in the military diet between meals, no other beverages and no condiments.Day 2:Breakfast: 1 egg (no added oil or butter), 1/2 banana or another equivalent fruit, 1 slice plain toast.Lunch: 1 cup cottage cheese (or substitution with equivalent calories), 5 saltines, 1 hard-boiled egg.Dinner: 2 hot dogs without buns (or protein substitution with same number of calories), 1 cup broccoli or another veggie, 1/2 cup carrots, 1/2 banana, 1 cup vanilla ice cream.Day 3 (usually the most restrictive in terms of calories):Breakfast: 1 slice of cheddar cheese, 5 saltines, 1 small apple.Lunch: 1 egg and 1 piece of plain toast.Dinner: 1 cup of tuna packed in water, 1/2 banana, 1 cup vanilla ice cream.Each week the following four days are “days off,” in which you can return to your normal diet. Then you start the cycle all over again, sticking to only foods on your approved military diet shopping list.Risks and side effects1. Includes a number of highly processed foodsEven if some processed foods that are on the military diet list can promote weight loss, they still may be full of empty calories. This includes foods like processed bread, peanut butter and ice cream, which are not ideal in terms of improving your health.A major drawback of most diets

What Can I Substitute for Tuna in the Military Diet?Understanding the Role of Tuna in the Military DietKey Nutritional ConsiderationsTop Tuna Substitutes for the Military DietHow to Incorporate Substitutes Into the Military DietExample Substitutions in Specific Military Diet MealsPotential Drawbacks and ConsiderationsFrequently Asked Questions (FAQs)The Military Diet, also known as the 3-Day Diet, is a short-term, calorie-restrictive eating plan designed to promote quick weight loss. One common ingredient in this diet is tuna. However, not everyone enjoys tuna, has access to it, or may have dietary restrictions that prevent them from consuming it. The good news is that there are several suitable substitutes for tuna that can help you stick to the diet without sacrificing its intended effects. The best substitutes for tuna in the Military Diet are lean protein sources such as chicken breast, turkey breast, tofu (firm or extra-firm), cottage cheese (low-fat), eggs, or certain types of white fish like cod or tilapia. When choosing a substitute, it’s essential to consider the calorie count and macronutrient profile to maintain the diet’s structure.Understanding the Role of Tuna in the Military DietTuna is typically included in the Military Diet because it is a low-calorie, high-protein food. Protein is crucial for satiety, helping you feel full despite the diet’s low-calorie intake. It also aids in preserving muscle mass during weight loss. Tuna also provides essential nutrients like omega-3 fatty acids, which contribute to overall health. Therefore, any substitute should ideally mimic these characteristics. Is this article helpful to you? Key Nutritional ConsiderationsWhen choosing a substitute for tuna, pay attention to:Calorie count: The Military Diet relies on specific calorie restrictions per day.Protein content: Protein is vital for satiety and muscle preservation.Fat content: Aim for healthy fats, but be mindful of overall fat intake.Sodium content: Tuna can be high in sodium, so consider this when making a substitution, especially if you are sodium-sensitive.Top Tuna Substitutes for the Military DietHere are some excellent alternatives to tuna that you can incorporate into your Military Diet:Chicken Breast: Grilled or baked chicken breast is a fantastic source of lean protein. Ensure it’s skinless and prepared without added oils or sauces to keep the calorie count low. A 3-ounce serving is roughly equivalent to the protein content of a can of tuna.Turkey Breast: Similar to chicken, turkey breast provides lean protein. Opt for sliced turkey breast rather than processed deli meats, which can be higher in sodium and

Fermented in the case of yogurt.Can you follow the diet if you’re a vegetarian? Yes, if you’re a vegan/vegetarian, replace servings of meat or dairy products with hemp, brown rice or pea protein powder; tempeh; soaked beans/legumes; nuts; seeds; and whole grains, like quinoa, farro, buckwheat or amaranth.You can substitute peanut butter with other healthy fats, like almond butter, sunflower seed butter, a small serving of nuts like walnuts or cashews, or hummus made with extra virgin olive.Frequently asked questionsHow much weight can you lose on a three-day military diet?Military diet propoents claim that participants can lose up to 10 pounds over three days. However, actual results vary depending on individual factors like starting weight, metabolism and adherence to the diet.Much of the weight lost may be water weight, which could be regained once regular eating habits are resumed.Can a person do the military diet for seven days?The military diet is typically followed for three days, after which participants are encouraged to eat normally but healthily for four days. Some people choose to repeat the three-day cycle each week, but it is not recommended to do the strict three-day menu continuously for seven days due to its low-calorie nature.How do you lose weight on the three-day military diet?Weight loss on the military diet occurs primarily because it’s a low-calorie diet, averaging about 800 to 1,400 calories per day. The diet restricts calorie intake significantly, which may lead to short-term weight loss.Additionally, the diet includes specific food combinations that proponents claim help with metabolism, though scientific support for these specific combinations is limited.What foods can you not eat on the military diet?The military diet has a specific menu, and certain high-calorie or sugary foods are generally not included. Foods not allowed on the military diet include snacks, sugary drinks, and foods high in carbohydrates or fats outside of what the menu specifies.What is the alternative to grapefruit on the military diet?If someone doesn’t like grapefruit or can’t eat it, she can replace it with a half teaspoon of baking soda in a glass of water. This substitution is thought to balance acidity similarly, though it doesn’t provide the same nutrients as grapefruit.What is a substitute for cheddar cheese on the military diet?If cheddar cheese isn’t an option, alternatives include cottage cheese, hard-boiled eggs or Greek yogurt. These substitutions provide similar protein and calorie content.What can you replace tuna with in the military diet?Tuna can be replaced with another lean protein, such as grilled chicken, cottage cheese or tofu, to maintain similar calorie and protein levels.Final thoughtsThe three-day military diet is a very low-calorie diet plan that is followed three days per week in order to cause weight lost. It includes four days off from dieting and doesn’t specify how much exercise is necessary.Foods eaten on the military diet, which add up to only about 800–1,100 calories daily, include non-starchy veggies, fruit, meat, cottage cheese, eggs, toast, peanut butter, coffee and ice cream.There have not been formal studies done investigating the type

How it restricts calories for three days of the week.How does the military diet work exactly?The diet is split into two parts over a one-week period: For three days straight you limit your calorie intake while you adhere to the diet’s strict meal plan, and then for the next four days you “take off” from the diet and eat normally.The four days of the week when calories are not purposefully being restricted you can eat whatever you’d like to for the most part, although some people also choose to restrict calories these days as well in order to further accelerate weight loss.The military diet does not exclude any specific types of foods, such as all animal products or all grains, and is not very low in one specific macronutrient (carbs, fat or protein).The military diet promotes weight loss simply because it’s very low in calories — but this doesn’t necessarily mean that it’s healthy.How many calories are in the military diet? Following the diet carefully for three days will keep daily calorie intake to only about 800–1,100, which is far less than adults need to maintain their weight and cover all their nutrient needs.Can you drink water on the military diet? Yes, since water provides zero calories.BackgroundDid anyone with a military background actually help create the three day military diet? Although the name implies that people who are either hoping to join the military or who are already in it use the diet to shed weight quickly and perhaps stay in shape, there isn’t any evidence that the military diet actually has any true ties to the military.For example, a reporter from CNN interviewed several officials from from the U.S. military — including one nutrition specialist who helps design meal plans for active members of the military — to find our their opinions on the diet.Officials who reviewed the diet told CNN that most people in the military had never even heard of “the three-day military diet,” military officials definitely did not help develop the diet, and the three-day military diet plan had “absolutely no resemblance to the real military diet” since it includes less calories and lower levels of nutrients.Those aren’t exactly the best three-day military diet reviews.AdSome also claim that the three-day military diet is supported by major organizations, including the American Heart Association, the Cleveland Clinic, the Mayo Clinic and Birmingham Hospital. But again, representatives from these organizations have stated that they are in no way tied to the military diet and had nothing to do with its creation — calling in to question the military diet reviews out there.It’s not exactly clear who did start the military diet and continues to be responsible for its growing popularity, but overall it doesn’t have a very credible history. The diet appears to be not much more than another fad diet scheme that has gained a growing following online.The bottom line? There haven’t been any published studies showing that the military diet is effective, safe or beneficial in any

Fact Checked This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Military Diet Plan for Weight Loss? Potential Benefits vs. Dangers October 29, 2024 What is the military diet?Background3-day military diet planRisks and side effectsPotential benefitsShould you follow this diet?Frequently asked questionsSupporters of the very low-calorie “military diet” claim that you can lose up to 10 pounds in less than one week if you follow the diet precisely. Can you actually lose 10 pounds in just three days, and if so, is it even healthy to do so?Many experts believe that when people lose weight very quickly due to severely restricting their calorie intake they are actually losing a combination of water, some fat mass and also some muscle mass.A fast decline in water that’s stored inside muscles and other tissues is likely the primary reason that someone can drop pounds so quickly when following a calorie-restrictive plan, such as the three-day military diet.The problem with “crash diets” is that once the diet ends and people return to their normal ways of eating, they are likely to gain back most or all of the lost weight. Knowing that, is the military diet a weight loss plan that is effective and worth a try, or just another quick-fix diet fad?What is the military diet?The military diet is a very low-calorie diet plan that some people choose to follow several days per week in hopes of losing weight quickly.AdHow much weight loss might the military diet lead to? In other words, what type of “before and after results” can you expect?It may be possible to lose up to 10 pounds in three to seven days when starting this diet, according to those who promote it.However, there isn’t much evidence that this speed of weight loss will occur for every person, and even if it does, there are definitely still some drawbacks of the military diet to be aware of.The military diet is also sometimes called the three-day military diet due to