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The Military Diet, With Meal Plans

Updated on August 5, 2014
Fritz Isaacs profile image

Fritz is not a dietician, but has struggled with weight loss and dieting his entire life. He speaks from experience not study.

T H I N K   D I S C I P L I N E
T H I N K D I S C I P L I N E

The Military Diet

Are you sick of dieting only to gain all your weight back? Or are you looking for a dramatic change in both your body and lifestyle but don’t know where to start? The Military Diet is a breakthrough method people everywhere are using to lose weight and successfully keep it off without starving themselves to death. Known as the Military Diet because of its hard-and-fast, disciplined take on weight loss, this diet will jump start your metabolism and get you on the road to weight loss in just a week’s time.

How Does the Diet Work?

Most diets work through calorie restriction, and the Military Diet is one of them. Some people will tell you it works by using chemically formulated food combinations to bring about direct results in the metabolic system, but this probably isn't true. Like many diets of the 20th century, it allows people to experience weight loss by following instructions. Fortunately the foods offered here will satisfy your nutritional needs to such an extent that you should be able to follow the diet even after the initial week without a rebound of weight, especially if you continue to plan your meals consciously and eat them at set times. The main thing this diet will show you is that you can practice self-discipline and be rewarded for that.

Many dieters who have used the Military Diet plan have seen some serious results. Most people who use the diet lose five pounds or more in a week or less. The diet has such a modest calorie content that it allows the body to burn calories without exercising.

Eat when you are supposed to, and eat what you are supposed to.  Just do it for three days.
Eat when you are supposed to, and eat what you are supposed to. Just do it for three days.

You’re probably thinking to yourself, “What? No prescriptions and no exercise? This can’t be an effective diet.” But the answer is Yes. Not only is it effective, but it works fast! If you replace the chemically processed, high-calorie food you are used to eating with small whole-food meals you plan yourself, you can actually reduce the size of the fat cells in your body.

Diets are usually based upon two ideas.

  • Exercising until you can no longer move.
  • Extreme diet restriction by completely changing your eating habits.

If you hate exercising and don’t like the thought of barely eating, then you may find it impossible to lose weight. Now you don’t have to exercise, take prescription medications, or dramatically reduce your caloric intake. With the Military Diet all you have to do is eat a specific meal plan and stick to it for just three days. You heard that right, 3 DAYS! You think you can handle that?

What is the Meal Plan?

Here is a quick example of the meal plan for the Military Diet. In addition to the meals below, you may drink as much coffee or tea or water as you like, all the ultra-low-calorie vegetables you want (lettuce, celery, spinach, cucumbers) and a cup of milk per day.

Day One:

Breakfast: Banana and honey Smoothie, fill blender to the 2 cup level with milk.

Lunch: Black bean wrap: One whole wheat tortilla, black beans, cheese, salsa.

Dinner: Cheese pizza--two small slices!--with a side salad

Day Two:

Breakfast: Eight ounces yogurt, add almonds for an extra energy boost.

Lunch: Tuna salad in pita bread, with one piece of fruit.

Dinner: 1/4 pound lean meat, cut up and stir fried, with bok choy or thinly sliced broccoli, with 1 1/2 cups cooked brown rice.

Day Three:

Breakfast: An omelet, with two eggs and one ounce cheddar cheese.

Lunch: Hummus sandwich on whole wheat, with a few olives, and one piece of fruit.

Dinner: One baked potato with yogurt and green onions, two chicken legs, one cup cooked green beans.

Day Four:

Breakfast: Oatmeal (1/2 cup dry or 1 cup cooked) with berries and walnuts.

Lunch: Two baked chicken legs, one cup homemade potato salad or green bean salad, one piece of fruit.

Dinner: Lentil soup (16 oz can, or 1 1/2 cups homemade) with a piece of whole wheat bread.

Day Five:

Breakfast: One bowl cheerios with milk and fruit.

Lunch: Chef salad with a boiled egg and canned beets.

Dinner: Chicken salad sandwich on whole wheat bread, broccoli and cauliflower for veggies.

Day Six:

Breakfast: 2 cheese quesadillas (four corn tortillas total). Use a heavy skillet and grease lightly so that the quesadillas are not greasy.

Lunch: Turkey and swiss sandwich, one piece of fruit.

Dinner: Broccoli and cauliflower soup, with canned broth and a cup of milk added, plus a couple ounces of diced meat or slivered almonds if desired.

Day Seven:

Breakfast: Two boiled eggs on whole wheat toast.

Lunch: Vegetarian quesadillas, one piece of fruit.

Dinner: 1 1/2 cups meatless or chicken chili, two corn tortillas, cooked zucchini.


In the world of this diet, you EAT what you are TOLD!  And you'll like it!
In the world of this diet, you EAT what you are TOLD! And you'll like it!

Caloric Intake and Diet

The goal of the Military Diet is to cut back on calories somewhat (down to 1500 a day) in order to drop weight fast. Eat from three consecutive days' worth of the menus above, followed by four days of off time where your caloric intake can go up somewhat. During those four days, eat what you like, as long as it is within 2000 calories or so, and you eat at regular mealtimes and plan your meals. At every meal, make sure your plate is half full of fruits and vegetables. Then, the following week, eat three more consecutive days worth of the menus above, followed by four days of less restricted eating.

Stay away from artificial sweeteners and white flour as well as added sugar. Gorge instead on fruits and vegetables, and eat brown rice and brown bread when you get a chance. Include nuts and beans; although they are high in calories, they include fiber and healthy fat that will keep you feeling satisfied.

Drinking plenty of fluids is vital to the success of this diet. Drink at least 6 or 7 glasses of water or other no-calorie fluids a day. This will keep your body well hydrated and help curb your appetite as well.

Stay disciplined even if your weight loss goes through a plateau phase
Stay disciplined even if your weight loss goes through a plateau phase

What type of results can you expect?

While dieting might not be everyone’s cup of tea, the Military Diet can and will cause serious weight loss if you stick to the meal plan. What type of weight loss? Well, on average, individuals who stick to the plan will lose up to 15 lbs in a single month! You can expect to lose 5 pounds in the first week of the diet. That type of weight loss is unheard of with other diets! If you reach a plateau after a month, don't be alarmed, just keep eating wisely and following the strict diet plan 3 days per week, and your weight loss will eventually resume.

Obviously, the diet does not require you to exercise in any shape or form, but if you want to burn even more fat, and keep up your mood as well, consider implementing a consistent daily schedule of walking or swimming for at least 30 minutes. The more you put into the diet and the closer you adhere to it, the greater your results will be.

Try the Military Diet out and experience for yourself how amazing it feels to drop all that extra weight you’ve been carrying around. What are you waiting for? The diet plan is free to use, all you have to do is prove you can do it!

Have you tried The Military Diet?

See results

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      Caytlin 2 years ago

      Can you have small snacks throughout the day?

    • profile image

      Jim 2 years ago

      Doing this plan now. Lost 3 lbs. in first 24 hours. Awesome. =)