Home Nutrition The Military Weight loss program: Does It Work to Lose Weight Fast?

The Military Weight loss program: Does It Work to Lose Weight Fast?

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The Military Weight loss program: Does It Work to Lose Weight Fast?

Some claim that the military food plan helps to shed some pounds quickly and without restrictions. Is that this really true? We’ll let you know the reply here.

The military food plan is considered one of the food plan programs which are currently quite popular attributable to its diffusion through social networks and various media. It’s promoted as an excellent eating model to shed some pounds quickly, with fewer restrictions and without cutting out food groups.

Nevertheless, claims about its advantages are being questioned, especially since it has led many users to consider that it’s a sure solution to reach the specified weight in only a number of weeks. What’s there to find out about it? Below, we’ll discuss its pros and cons intimately.

What’s the military food plan?

Also often called the “three-day food plan”, the military food plan is a food plan program that proposes three days of calorie-restricted meals, followed by 4 days of unrestricted rest. It’s considered an intermittent fasting food plan.

Intermittent energy restriction diets alternate periods of reduced caloric intake with periods of unrestricted eating. They vary from 60% to 70% energy restrictions or encompass full fasting days.

Those that follow this model are really helpful to implement this weekly cycle for up to 1 month to realize significant weight reduction. This is meant to kick-start the metabolism to realize a decrease of as much as 4.5 kilograms (greater than 10 kilos) per week. The latter will depend on what’s ingested on the times off.

On this regard, it’s price mentioning that throughout the first three days, the entire energy intake varies between 1100 and 1400 calories per day. After this era, the intake of more balanced meals is inspired, but not exceeding the energy content. The truth is, it’s really helpful to not exceed 1600 calories per day.

Despite its name, this food plan has nothing to do with any particular army. Popular literature says that it was created by nutritionists of the U.S. Army to get its soldiers in shape in record time. Nevertheless, there isn’t a evidence to support this claim.

Quite the opposite, the U.S. Department of Defense made it clear that it doesn’t endorse any meal plan outside of what is ready forth in its Warfighter Nutrition Plan, developed specifically to satisfy the needs of its service members.

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Sample military food plan menu

The menus supported by the military food plan are frequently based on just 16 foods. These are divided between breakfast, lunch, and dinner; furthermore, they may be varied in each weekly cycle. Nevertheless, it’s really helpful to cut back the variety of calories allowed per day.

That’s, if on day 1 the utmost of 1400 calories was chosen, day 3 needs to be just 1100 calories (the minimum). Water and beverages equivalent to herbal teas needs to be prioritized over other liquids. Still, coffee is allowed, but without added sweeteners.

Day 1

  • Breakfast: a slice of toast + two tablespoons of peanut butter + half a grapefruit + a cup of tea or coffee (optional).
  • Lunch: a slice of toast + a small portion of tuna (100 grams) + a cup of coffee or tea (also optional).
  • Dinner: a small portion of meat (85 grams) with green beans garnish + a small apple + half a banana + a small cup of vanilla ice cream.

Day 2

  • Breakfast: a slice of toast with a boiled egg + half a banana + a cup of coffee or tea (optional).
  • Lunch: one boiled egg + a small portion of fresh cheese + five crackers + a cup of coffee or tea (optional).
  • Dinner: a small portion of chicken breast (85 grams) with carrots and broccoli garnish + half a banana + half a small cup of vanilla ice cream.

Day 3

  • Breakfast: a 30-gram slice of cheddar cheese + five crackers + a small apple + a cup of coffee or tea (optional).
  • Lunch: a slice of toast + an egg cooked to taste + a cup of coffee or tea (optional).
  • Dinner: a portion of tuna (85 grams) + a portion of broccoli + a glass of apple smoothie.

turkey, tofu, legumes, pineapple, cauliflower, and nuts.Other foods that may be considered in these meals are

What to eat within the remaining 4 days

After the three days of energy restriction, 4 “free” days follow, when you’ll be able to vary your food plan more. But when the target is to realize significant weight reduction, it’s really helpful that the menus don’t exceed 1600 calories per day.

Snacks between the essential meals are possible, so long as they don’t considerably increase the entire energy intake. As well as, meals with little dietary value needs to be avoided. Let’s see some really helpful ones.

Permitted foods

  • Legumes (beans, lentils, chickpeas, etc.)
  • Milk and dairy products (yogurt, cheese, desserts)
  • Lean meats (beef, chicken, turkey, pork)
  • Vegetables and fruits of any variety
  • Nuts and seeds
  • Fish and seafood
  • Whole grains

Prohibited foods

  • Fried foods
  • Sauces and dressings
  • Sweets and candies
  • Processed meats
  • Sugary drinks
  • Alcoholic beverages
  • Baked goods

Does the military food plan work? Here’s what we find out about its effects

So far, no research has been done on the military food plan. The explanation it aids in rapid weight reduction is since it involves implementing a reasonably calorie-restrictive eating program.

As a study shared in Journal of Obesity & Metabolic Syndrome explains, energy deficit is considered one of the important thing components of weight reduction diets. The latter is normally based on a day by day intake of between 1000 and 1500 calories per day (the military food plan is a transparent example).

Effective deficits are frequently between 500 and 750 calories per day. The downside? These dietary patterns often restrict food groups (equivalent to fats and carbohydrates) and are difficult to keep up over time.

The truth is, as discussed in an article shared in Hospital Nutrition, these diets cause more harm than good, as they’re based on weight reduction moderately than fat loss. Subsequently, additionally they induce dehydration and decreased muscle mass.

In the actual case of the military food plan, the U.S.-based corporation WebMD warns that its low energy content also can result in increased feelings of hunger, tiredness, and moodiness.

The military food plan isn’t sustainable

At first, the implementation of the military food plan could seem easy for some people, because it’s performed just for a number of days. Nevertheless, it’s still a restrictive plan that can’t be sustained within the long term since it doesn’t promote positive changes in eating behaviors, but quite the other.

That said, after the implementation period, the person will quickly regain the lost weight by returning to his or her usual eating pattern. As well as, in the event you repeat the cycles several times, you could develop health problems which are the product of dietary deficiencies.

Does this food plan help to lose 10 kilos in per week?

Regarding the claims that it helps to lose as much as 10 kilos in per week, there are several considerations to be made. The primary is that every body is different, so it’s very likely that it’s going to not generate the identical impact on everyone.

Often, those that manage to lose that quantity of weight in such a short while achieve this because they maintain a strict caloric deficit, even on the “unrestricted days”. However, much of the load lost corresponds to fluids, which are frequently regained when the same old food plan is resumed.

What happens is that energy restriction results in a decrease in glycogen stores. Under normal conditions, the body reserves three grams of water for each gram of glycogen stored. Subsequently, as its reserves drop, fluid can be lost.

Glycogen is the body’s essential source of energy. It’s stored within the liver and muscles, and comes from carbohydrate consumption.

This explains why there’s a risk of dehydration when implementing any such food plan plan. That, not to say its negative effects on muscle mass and health.

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It doesn’t encourage the practice of physical exertion

One among the rules of the military food plan – which is definitely attractive to some users – is that it eliminates the practice of physical exertion. It’s really helpful that physical activity be avoided throughout the three days when energy intake is minimal.

If anything, exercise needs to be of minimal impact, equivalent to walking or a brief bike ride. The explanation? Energy and nutrient restriction result in weakness. Incorporating exercise thus entails more risks.

In fact, any eating pattern that isn’t complemented by exercise brings with it health problems within the medium and long run. The practice of this habit is determinant each to shed some pounds and to maintain it over time. As well as, as cited in a research study shared in Cold Spring Harbor Perspectives in Medicine is vital to delaying the onset of greater than 40 chronic diseases.

Improving lifestyle and setting realistic goals make successful weight reduction possible

The concept of achieving rapid weight reduction without much effort is appealing, but unrealistic. As cited in a Centers for Disease Control and Prevention publication, “individuals who shed some pounds regularly and steadily (1 to 2 kilos per week) do higher at keeping it off.”

Evidence suggests that setting achievable goals, in addition to adopting a healthy lifestyle, are key to achieving – and particularly maintaining – a healthy weight. On this sense, following extreme diets has no place.

Quite the opposite, implementing a healthy and balanced dietary pattern, which isn’t restrictive and ensures an optimal nutrient intake, is important. On this regard, it needs to be noted that there isn’t a single program for weight control. The secret’s to adapt it to individual needs.

Anyway, some strategies have shown advantages for weight reduction and weight maintenance at a general level. These are detailed below:

  • Exercise.
  • Eating more slowly.
  • Plan out your meals.
  • Rest and sleep well.
  • Practice leisure techniques.
  • Avoid drinking alcoholic beverages.
  • Avoid sugar and ultra-processed foods.
  • Prioritize the consumption of water over other beverages.
  • Prioritize the consumption of low glycemic index foods.
  • Seek psychological help if there are difficulties in maintaining healthy eating behaviors.
  • Select healthy foods, equivalent to fruits, vegetables, whole grains, protein sources, nuts, canola, and olive oil.

What’s there to recollect concerning the military food plan?

Today, the military food plan is promoted in various media as a “fast track” to shed some pounds and get a summer body. Because it guarantees ends in a really short time, it appeals to many. Nevertheless, it’s a restrictive food plan whose implementation tends to cause more risks than advantages.

It needs to be kept in mind that abrupt changes in eating patterns, although they make short-term weight reduction possible, are usually not sustainable over time. Since they’re very restrictive, they could cause dietary deficiencies, weakness, and lack of muscle mass, amongst other negative effects.

It’s essential to know that weight reduction requires a multidisciplinary and individualized approach, because it occurs in alternative ways in each body. Healthy eating and physical exertion are two determinants on this equation. Nevertheless, these must grow to be a life-style and not only a program to be implemented while achieving a goal.

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