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Military Diet

Wednesday, January 09, 2013

Several people have asked what the military diet is so I am posting the link and specifics. It is not for everyone. We are doing 3 days of the military diet and 4 days of the spark people meal plans. Will post progress.

There are several people in our church that have been using this and have had great success.

The Actual Diet Plan
I have posted this diet for informational purposes only! I am not responsible for anything! Please check with your doctor before starting this diet.

3 Day Diet
DAY 1:

Breakfast--1/2 Grapefruit, 1 Slice of Toast, 2 Tablespoons of Peanut Butter, and Coffee or Tea

Lunch--1/2 Cup of Tuna, 1 Slice of Toast, and Coffee or Tea (any brew, as long as it's caffeinated)

Dinner--3 ounces of any type of meat, 1 Cup of Green Beans, 1/2 Banana, 1 Small Apple, and 1 Cup of Vanilla Ice Cream (YUM)!!!

Tips to Try:

Warm the apple and/or banana and eat them over the ice cream. Delicious!
Cook the green beans with the meat or simmer them in the broth. Mmmm :)

DAY 2:

Breakfast--1 egg, 1 Slice of Toast, and 1/2 Banana

Lunch--1 Cup of Cottage Cheese (Or 1 Slice of Cheddar Cheese), 1 Hard Boiled Egg, and 5 Saltine Crackers

Dinner--2 Hot Dogs, (no buns), 1 Cup of Broccoli, 1/2 Cup of Carrots, 1/2 Banana, and 1/2 Cup of Vanilla Ice Cream

DAY 3:

Breakfast--5 Saltine Crackers, 1 Slice of Cheddar Cheese, and 1 Small Apple

Lunch-1 Hard-Boiled Egg, and 1 Slice of Toast

Dinner--1 Cup of Tuna, 1/2 of a Banana, and 1 Cup of Vanilla Ice Cream

This diet works on chemical breakdown and is proven. Do not vary or substitute any of the above foods. Salt and pepper may be used, but do not use any other seasoning. The diet is to be used for three days at a time.

In three days you should lose up to 10 pounds. After three days of dieting, you can eat your normal foods, but do not over do it. After four days of normal eating, you may start back on the 3 day diet again. You can lose up to 40 pounds in a month if this diet is followed precisely.

This is a safe diet and can be used by many different individuals and body types. Exercise is recommended.

REMEMBER: Do not eat/snack between any of the meals!

NOTE: Coffee or tea for the first two meals of Day 1 only. Water only from then on. Water intake is always unlimited anytime. (Within reason, of course, don't make yourself throw up).

Food Choices Explained
Toast = 1 slice of any type of bread but preferably whole wheat bread. Can be toasted or ate without toasting.

Peanut Butter = Can be home pressed or bought by the jar for convenience. Choose brands with less sugar (such as JIF®). Can be crunchy or smooth.

Coffee or Tea = Plain, black coffee or tea that is caffeinated. Nothing added.

Tuna = Fresh or Canned tuna fish.

Any type meat = Exactly that, any type of meat, May be fresh, or canned meat. Includes but not limited to: Seafood, beef, pork, or poultry. If opting for canned or deli meat, buy the lowest in sodium and fillers, and the closest to fresh as possible.

Vanilla ice cream = Plain, straight, and regular vanilla ice cream. Nothing added.

Egg: Where it's not specified, the egg can be cooked in any manner that you prefer. For a hard-boiled egg, start in cold water and bring to a boil. After water begins boiling, cook for about 12 minutes.

Saltine crackers = Plain soda crackers. If not available, just use plain crackers.

Hot Dogs: Beef franks, turkey franks, etc. Franks with only one type of meat. The cheap, mixed meat wieners, with unhealthy fillers, are not recommended.

Slice of Cheddar = About two ounces of cheddar cheese.


Small amounts of mustard
Small amounts of relish
Lemon pepper
Sugar free gum and mints
(Will add more as I do further tests :)

Please read this entire section, I feel that it's important!

If you've read the whole diet plan above, you will have read that there are to be no substitutions on this diet. It says that for a reason. It's not so that we can make you eat yucky food or to make it sound diet-ish, (my own word). The foods on the menu work together and provide the proper chemical reactions in the body that will boost metabolism, provide energy, help with sugar swings and jump start the fat burning process.

However, I'm bombarded with questions on substitutions everyday, and I felt that I should comply to some of your requests and do a little research. For the record, "I still DO NOT RECOMMEND substitutions." The results are not guaranteed. I'm only providing this resource, based on research, for your convenience and due to the popular demand. If you choose to substitute, you do so at your own risk.

I understand that some must find an alternative due to health and medical reasons. I completely understand your dilemma, and it is for those people that I truly dedicate this section. Omitting a menu item because you do not like the taste is really not the best reason to skip it. Please do not complain that you have had less than expected results if you didn't try to follow the menu as close as possible. However, please know that I'm here for each one of you and I wish all of you great success, whatever your choices! That's why I do what I do. It's all about the end result and our health after all, is it not?

With that being said, I will fill you in on some of my research findings and we'll see how this goes. I encourage those who choose to substitute to post their results, both here, and on our Facebook page, and as to whether or not that you feel that substituting was a good choice. This will help others along their journey that may have the same questions.

*Substitutions can often be made by switching out with something that has the same nutritional value. Such as similar amounts of fats, carbohydrates, calories, vitamin content, protein and/or fiber.

1 slice of toast (whole wheat bread). "One" of the following =

1 ounce (1/8 cup) of sunflower kernels (these are also gluten free, but refrain from the Planters brand which has traces of gluten)
1/2 cup of whole grain cereal (such as Kashi Go Lean)
1/2 high protein nutrition bar
5 ounces of meal replacement shake
2 ounces (1/4 cup) of low fat yogurt with 1/2 teaspoon of flax seed
Grapefruit =

1/2 teaspoon of baking soda in a glass of water at least 30 minutes before eating. Use another piece of fruit in its place when you eat.
Banana "One" of the following =

2 kiwi = 1 banana (so for 1/2 banana days have 1 kiwi)
1 cup of papaya
2 apricots
Peanut Butter "One" of the following =

Soy butter
Sunflower seed butter
Same measurement of sunflower kernels
Tuna (Same measurement unless specified) "One" of the following =

Cottage cheese
2 ounces of cooked chicken meat (to replace half cup of tuna, 4 ounces for whole cup)
Flax seeds
Pumpkin Seeds
Hot Dogs (Beef or Turkey Franks) "One" of the following =

Veggie Dogs
Beans or lentils, any type (4 0unces, or half cup per frank)
Small Apple = Another "fleshy" type fruit such as plums, peaches, or grapes

Egg "One" of the following =

1 cup of milk
1 Chicken wing
1/4 cup of seeds or nuts
2 slices of bacon
Vanilla ice cream "One" of the following =

Same measurement of strawberry or banana flavored milk (not chocolate because chocolate contains caffeine)
Same measurement of low fat yogurt with small amount of fruit
Apple juice
Green Beans "One" of the following =

Lettuce leaves with a few cherry tomatoes
Tomato (same measurement)
3 cups of raw spinach or 1 cup cooked and drained
Carrots =

2 cups of fresh spinach ( or 1/2 cup cooked, boiled, drained )
Same measurement of beets
1 whole bell pepper
( Or ) make a small salad with 1 cup of fresh spinach, 1/4 bell pepper and a few cherry tomatoes. May use salt, pepper, mustard, lemon pepper or lemon juice to season)
Broccoli "One" of the following =

Brussels Sprouts
Cheddar Cheese "One" of the following =

Cottage cheese, (1 cup to substitute 1 slice)
2 Eggs
2 ounces of ham
Cottage Cheese "One" of the following =

2 Ounces of cheddar cheese (to substitute 1 cup of cottage cheese)
2 Eggs
2 ounces of ham
Coffee or Tea =

Sugar free hot chocolate (the kind mixed with hot water)

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Member Comments About This Blog Post
    My first day today and I’m no stranger to this plan but it was called something else over 20 years ago I think heart diet don’t remember.
    First time I did it I lost 3 lbs and I come from high numbers but my teenage daughter at the time went from a size 14 to a 4 that summer of 99!
    She did it the entire summer 3 days on 4 off and almost 29’years later kept it of. I on the other hand have had a very difficult with my weight.
    Good luck to all and let’s try again👍🏽
    1090 days ago
  • no profile photo MARIASMITH2ND
    I was able to lose around 7 pounds using the Military Diet plan - it was surprising! I didn't know it would work. The diet was easy to follow but boy, the first day was tough! My body is still getting used to low calorie meals. Otherwise, the diet itself was easy to follow. There's no fancy cooking and no foreign-sounding food. In fact, most of the food was already inside my pantry! So, great.
    I did a substitution, though. I'm a lover of Greek yogurt and I'm so delighted that this can be incorporated in the diet. I think the low fat variety yogurt is great for all of us and you must all try it. I was able to find a resource to show that Greek yogurt may be useful in the diet http://3daysmilitarydiet.com/faq/yo
    1551 days ago
    Last week was the first week for me on this diet... Great success!!! 8 pounds down!! It's amazing... This is week 2 day 2 for me, I'm excited to see the scales this week.
    1594 days ago
    I used 2 tablespoons of jif on toast this morning , should I have used fat free and also I have blue bell vanilla ice cream not fat free, so I only ate 2 bites. Do the saltine crackers have to be salt less ? I'm afraid I have blown this diet in the first day!!! Help with any answers to my questions!!!
    1677 days ago
  • DALY416
    I am so happy I founda blog about this diet. I am on day 6, will weigh myself tomorrow but my stomach is no longer bloated, I add seasoning because on the site it now says you can use seasoning, and substitute tuna for any fish, its a struggle to keep it tasty but 3 days on, and portion control the 4 days off has me feeling great! I also drink tea all day, not just for breakfast and lunch. Tracking my meals it says I have been eating anywhere from 1000-1200 calories on my on days with an average of 6000 steps a day, 30 mins of exercise 3 times a week, and 900-1300 calories on my off days. This is a big improvement over my sedentary lifestyle and 3000 calories last month. I will keep at it until the new year and will post my results.
    1849 days ago
    We started it today. I will share the results later.
    2001 days ago
  • no profile photo 6MARY6JANE6
    second week on this diet. i have lost 13 pounds total. first week was the hardest. 3 xays o. and four off. not too bad.
    2717 days ago
  • no profile photo CHRISNICOLE84
    I am currently doing the "Military Diet." Today is my 3rd day, and I must say have lost about 5lbs so far :) I have been following this diet and the meal plans to a "T." I have been exercising about 30 min the past couple of nights, so that really helps. I have also read that you don't even have to exercise but I guess that's a personal opinion, but anyways....this is by far the hardest diet I have ever done. A lot of people don't follow through because it is so strict and you are VERY LIMITED to what you can eat and I'm use to eating so many more calories in a day. I felt like I was starving the first day, but I have stuck through with it so far, I mean this is my last day of the 3 and I plan on starting it again after the 4 days. I calculated it on my tracker and I barely ate over 1000 calories the 1st day, 970-some the second, and the 3rd day is only 740-some but ALOT of protein!! So good luck to all who are thinking about trying this out but remember this diet isn't for everyone and just have to have Will Power and determination!!
    2783 days ago
  • TABI1207
    i started this yesterday, i was at the store just getting stuff and this lady was ranting and raving about this diet, it made me wonder what she was yelling at this women over, it was actually the manager of the store and who is also a RN and in collage for something with the medical field, and her employee, who has been on this diet for over a week and half straight so about 12 days ish, doing this diet straight is not a good idea do to whats in the foods your combining, i see this lady regularly, she really looked like she lost i asked just because her face was thiner and body seemed slimer, with in 12days seriously, ahe said 25lb to 30lbs and my mouth fell open like women you freaking nuts, that is to much weight to lose and that few of days, reguardless the results, that is also a personal opinion, so i am trying this just because i used to weigh 340lbs got to 180lbs on my own over a year and a half then had two babys and went right back up to 280 and now am at 242, i was to shrink my stomache, she said it helped with that by day three, now me i like food but im actually not as hungry as i thought i would be, i am doing good, and it really only take deternmination and will power to do it, sorry so long
    2844 days ago
    I would assume working out is not a good idea on this plan, as you really aren't ingesting much. Opinion?
    2857 days ago
  • no profile photo CD13448442
    Very strict. I'm so bad at doing prepping in advance. I wish I could just do a genie blink and all the weight would melt right off. Wouldn't that be nice?
    2869 days ago
    Oof I couldn't do this, lady. Best of luck to you!! emoticon emoticon
    2874 days ago
    Quiet a bit of information there, I will need to study it and see if it is ok for me. Thanks for posting it.

    2874 days ago
    Interesting...but true. not for everyone.
    2874 days ago
    Interesting .....you are right though, not for everyone
    2874 days ago
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