What is the Military Diet?Food and Health Lifestyles

Work Readiness Induction Workshop

Mr Nkambule JV

The Military Diet claims you can lose up to 10 pounds per week without strenuous exercise or prescriptions. And we’ve got all the details, FREE! The chemically formulated food combination is designed to burn fats, kick start your metabolism, and lose weight fast. The Military Diet is allegedly one of the best natural diets around for rapid weight loss without a prescription.

Objectives

The diet is a combination of

low calorie, chemically compatible foods designed to work together and jump start your weight loss.

And because the diet is 3 days on and 4 days off, the Military Diet doesn’t slow down your metabolism like other diets might.

Continued

If you want to see maximum results for the Military

Diet, don’t go crazy on your four days off.

Eat normally but don’t overcompensate for the three days of dieting by bingeing.

On the four days off, we recommend a diet of about 1300-1500 calories per day, made of up lean protein, veggies, and go easy on the carbs.

How to do follow this programme ?

Water is the best thing you can drink on the Military Diet.

So drink as much as you can. Artificial sweeteners aren’t good for you, so try to avoid them.

You can also drink herbal teas and use Stevia as a sweetener.

On Drinks

1/2 grapefruit1 slice of toast2 tbspoons of peanut butter1 cup tea or coffee(with caffeine)

Breakfast:

Day One

Lunch: 1/2 cup of tuna 1 slice of toast 1 cup tea or coffee (with caffeine)

Lunch

Dinner: 3 ounces of any type of meat 1 cup of green beans 1/2 banana 1 small apple 1 cup of vanilla ice cream

Dinner

Breakfast 1 egg 1 slice of toast 1/2 banana

Day 2

Lunch: 1 cup of cottage cheese 1 hard boiled egg 5 saltine crackers

Lunch

Dinner: 2 hot dogs (without bun) 1 cup of broccoli 1/2 cup of carrots 1/2 banana 1/2 cup of vanilla ice cream

Day 2 dinner

Breakfast: 5 saltine crackers 1 slice of cheddar cheese 1 small apple

Day 3

Lunch: 1 hard-boiled egg (or cooked however you like) 1 slice of toast

Day 3 Lunch

Dinner:1 cup of tuna1/2 banana1 cup of vanilla ice cream

Day 3

Walking just 20 minutes a day can boost your weight loss significantly on the Military Diet.

If you’re serious about losing weight, find time for a 20 minute walk each day.

Walk to the park. Walk around the block a few times. Walk to the corner store to buy a bottle of

water. If’s not mandatory, but it will help!

Exercise

As with all our diets, for most people there are always a few food items here and there that just don’t appeal or can’t be eaten.

The following substitution list can be used to create a gluten free, lactose free and vegetarian version of the Military Diet.

Substitutions

When making substitutions, think about calories, not size or weight. For instance, 4 ounces of cottage cheese has 100 calories. Substitute 1 ounce of cheddar cheese to get the same 100 calories. If you’re substituting almonds for tuna, don’t use the same measurement. Almonds have more calories for their size than tuna. One can of tuna is equal to about 20 almonds, just under 200 calories.

Size doesn’t matter

Some people can’t eat grapefruit because it interferes with medication. Others just don’t like the taste. Don’t substitute orange for grapefruit - it’ll create the opposite effect. To get the same Military Diet benefits as grapefruit, put 1/2 teaspoon of baking soda in a glass of water and drink it. Alternatively, you can squeeze the juice of the grapefruit and add Stevia

Grapefruit

If you have a peanut allergy or just don’t like peanut butter, you can substitute the same amount of almond butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip.

Two tablespoons of plain sunflower seeds also work.

Peanut butter

In place of bread, you can eat 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also use

one tortilla or two rice cakes instead of bread.

Bread

A regular cup of coffee has about 100 mgs of caffeine. Instead of coffee, you can drink Green Tea. We don’t recommend artificial sweeteners, but sugar free hot chocolate contains small amounts of caffeine. If you can’t make it through the day without your energy drinks, sugar free Red Bull also has 76 mgs of caffeine. Any other sources of caffeine have too many calories for the Military Diet.

Coffee

A few people on the Military Diet say they don’t like ‘plain tuna’ out of the can. The best substitute for canned tuna is a piece of grilled sushi grade tuna, the same size as 1/2 or 1 cup serving of canned tuna. Other substitutes for tuna include cottage cheese, chicken, tofu, almonds or peanuts. Any very lean meat can be substituted for tuna, but fish is preferable.

Tuna

Substitute the same calorie amount of lettuce, tomatoes, spinach or any other green vegetable

Green beans

If you’re vegetarian, you can use lentils, beans, tofu or portobello mushrooms as meat alternatives.

Meat

For one whole banana, substitute 2 kiwis, 1 cup of papaya, or 2 apricots. Plums, grapes, and apple sauce also work. Just make sure you eat the same amount of

calories.

Banana

Squash, parsnip, beets, celery and bell pepper can all be substituted for

carrots.

Carrots

If you’re substituting broccoli, try to use a green or greenish vegetable like

cauliflower, spinach, brussel sprouts, or asparagus.

Broccoli

You can use eggs, cottage cheese, or ham as a replacement.

Other non-dairy, vegetarian cheese substitutes with calcium include soy cheese,

soy milk, cabbage and tofu. A one slice serving of cheddar cheese is

about an ounce.

Cheddar cheese

Substitutes for hot dogs include turkey dogs, soy dogs, tofu dogs, bratwurst, luncheon meat, deli meat or baloney. For vegetarians, you can also substitute beans, lentils, or portobello mushrooms.

Again, you can substitute another meat, but you don’t need to skimp on the fat with the hot dog substitute, as long as the calories are the same. There are about 250-300 calories in two plain hot dogs.

Hot dog

You can substitute eggs for a cup of milk, one chicken wing, 1/4 cup of seeds or nuts, or 2 slices of bacon.

Egg

Instead of apples, try plums, peaches, grapes, zucchini, pears or dried apricots.

Apple

Plain Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non dairy substitute with similar

nutrients.

Cottage Cheese

The vanilla ice cream in the Military Diet can be substituted for

1 cup of fruit flavored yogurt or apple juice. A good non dairy substitute is strawberry, vanilla or banana flavored almond milk. Do not substitute chocolate almond milk.

Vanilla ice cream

Rice cakes are a perfect substitute for saltine crackers.

If you substitute saltine crackers for any other cracker, like gluten free, make sure you’re eating a similar amount of calories.

Each saltine cracker has 13 calories.

Saltine crackers

Thank you

End