Military Diet Plan (www.themilitarydiet.com) DAY 1 Breakfast 1/2 Grapefruit 1 Slice of Toast 2 Tablespoons of Peanut Butter 1 cup Coffee or Tea (with caffeine) Lunch 1/2 Cup of Tuna 1 Slice of Toast 1 cup Coffee or Tea (with caffeine) 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 DAY 2 Note that the numbers in parentheses (1, 2, etc.) Lunch: Water or more coffee, 1/2 can of tuna fish packed in water (or another protein substitution), 1 slice of plain toast. Your email address will not be published. Other nondairy, vegetarian cheese substitutes with calcium include soy cheese, soy milk, cabbage and tofu. Pack your refrigerator with foods in the grocery list so you don't cheat on the diet. 1 slice of toastSubstitute: 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. Hence, it is highly advised to get the military diet foods before starting the diet itself so that you don’t deviate from the program. Plain tofu also works, just make sure you eat 300 calories worth. It is also high in Vitamin C. Whereas, the Bananas and Apple are high in dietary fiber, which is a must for a healthy gut. According to the Military Diet website, below is a sample military diet meal plan (to be followed during the diet’s three days of restricted eating): Each week the following four days are “days off,” in which you can return to your normal diet. Plums, grapes and apple sauce also work. Eggs are considered “superfoods”, mainly because they’re loaded with protein and vital nutrients. Foods eaten on the military diet, which add up to only about 800–1,100 calories daily, include non-starchy veggies, fruit, meat, cottage cheese, eggs, toast, peanut butter, coffee and ice cream. Make sure whatever you substitute has the same amount of calories as what you’re eliminating. The bottom line? Read more about peanut butter substitutes on the Military Diet…. In order to try and prevent further weight loss when calories are severely restricted, which the body perceives as a threat to survival, hunger increases while fewer calories are used on important bodily processes like repairing tissue, producing hormones, supporting cognitive functions, physical activity, digestion and libido. By following this strict regimen, you can lose as much as 15 lbs. Return the completed form to your CYS Servic es program or Central Enrollment and Registration (CER) as applica ble. Unhealthy Options to Avoid. It is usually to try to maintain the weight lost. While there’s still a lot of room for improvement, the military diet meal plan includes veggies daily like carrots, broccoli and green beans. This can make you put on weight. Many experts believe that when people lose weight very quickly due to severely restricting their calorie intake that they are actually losing a combination of water, some fat mass and also some muscle mass. 7W�ku����XY�η�Nm=4�9�|v��s�����uN B��BP�W�p��+ֿ:�z���Jj�Wv�� ���K?U��}F^�A�����H��i��qQb�����8���S�A�pz-s��WWkDm;�f4�4��Ǭ4�T��1+�Q�}Lk�A�'U#R-��13�(��4c_�Dsa�} �a���!8��\���]3��-U9o�.Pڲ�j��J���Q$�KJ�>m�ʀ�A;���T^�;� � Ѧ�z��m�vtn��t��z�qNF_UO>Y;4��Ip�V��f�O}>o����(e�B漕��Ay���Z v��2"������05�Ғi@��\}��e�͟�%|�$���,?�8��"�H=����Zq��ZC�Xˠ:���d Other substitutes for tuna include cottage cheese, tofu, or almonds. You can substitute peanut butter with other healthy fats like almond butter, sunflower seed butter, a small serving of nuts like walnuts or cashews, or hummus made with extra virgin olive.