Military Diet Substitutions Pdf (2024)

FAQs

What can you substitute for tuna on the 3 day military diet? ›

Tuna: Lean protein such as chicken or tofu. Vegetarian options, such as cottage cheese. Vegan options, such as almonds, avocado, or hummus.

The amount of weight you lose on a 3-day military diet will vary for each person. The proponents of the diet claim you can lose up to 10 lbs. However, it's important to note that this is likely to be mostly water weight, rather than fat.

While the military diet recommends substituting 1 cup (22 grams) of cottage cheese with 1 cup (240 mL) of unsweetened plant milk and 2 tablespoons (34 grams) of hummus, this swap is less than ideal since these milks are very low calorie.

In fact, the plan says if you don't want to eat grapefruit, you can simply drink 1/2 a teaspoon of baking soda in water for the same effect on your body's pH levels.

Research also found ice cream to be a good source of vitamin D and calcium. There is evidence to suggest that soldiers in the field lack these vitamins and thus, the inclusion of ice cream allows for a more nutritious three-day diet.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones.

Each day's meal plan also includes vanilla ice cream, which can be high in added sugar. People could substitute the ice cream for 300 calories of healthy fruit, vegetables, or whole grains, which the plan currently lacks.

Soda - no matter which brand - is not on the list of Military Diet approved foods. You can enjoy a slice of toast, or even a scoop of ice cream, but unfortunately your favorite soda doesn't make the cut. This applies to sodas that are loaded with sugar, or sugar-free sodas that contain artificial sweeteners.

Seasonings: Minimal use of salt, pepper, lemon juice, and herbs for flavoring. Portion Sizes: Adhere strictly to portion sizes and meal compositions. 1. Nutrition: This diet is low in calories and might not provide sufficient nutrients.

How much weight will I lose on 1400 calories a day? ›

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week.

Sardines should be at the top of your list of alternatives for tuna for protein. Sardines are higher in omega-3 fatty acids than tuna and are similar nutritionally without the high risk of mercury.

There are other types of seafood that are nutritious and have naturally lower levels of mercury, including oysters, salmon, and sardines.

Vegan tuna or chickpea tuna is an easy, fun, and tasty recipe that uses mashed chickpeas and a few other simple ingredients to recreate the texture and flavor of tuna salad. You can expect a savory umami-packed flavor with a touch of brininess and tanginess pleasantly reminiscent of the sea without being fishy.

Watermelon tuna is an easy fish substitute that tastes like the real deal! Marinate cubed watermelon in a blend of seasonings to mimic the flavor of ahi tuna steak, then add it to poke bowls, sushi, and more.