Resistance Training And Periodization
For the full-body workout, you will hit each major muscle group twice per week using weight-based resistance training.
Youll also cycle through four stages of fitness benefits.
In this way, youll achieve all of these benefits if you use this workout program consistently.
As you move from stage to stage, you will increase the number of sets and how much weight you use while decreasing the number of repetitions.
- Endurance: Refers to the stamina of your muscles. Use 50% to 60% of your one-repetitio maximum or the maximum amount of weight you can lift one time.
- Muscle Growth: Size and leanness of your muscles. Use 60% to 70% of your 1RM.
- Strength: How much you can safely lift, pull, or move. Use 70% to 80% of your 1RM.
- Power: Amount of raw force you can generate. Use 90% to 100% of your 1RM.
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Can You Really Lose 10 Pounds In 1 Week
Sure, this plan could help you lose weight, but probably not 10 pounds and definitely won’t help you keep it off long-term. Most of it is likely to be water weight, according to our experts.
Kristen Kizer, a registered dietitian at Houston Methodist Hospital, says that while the Military Diet website claims that the specific foods you eat on the diet can help you “burn fat,” that’s just not the case.
“The Military Diet has ‘fad diet’ written all over it, claiming special food combinations can help you lose weight and allowing for unhealthy fake foods, like hot dogs and one cup of ice cream,” she says.
Most health professionals advise only losing one to two pounds per week, and “even this can be challenging” for some people, says Kizer. Weight loss depends on such a wide range of factors, from genetics to body weight, that it’s impossible to make the claim that one diet will help everyone lose a certain amount of weight in a given time frame.
Even if you do lose a few pounds, it’ll probably water weight that will be regained, Kizer adds. Plus, as is the case with yo-yo dieting and fasting in general, a “feast-or-famine cycle can have negative long-term effects on your metabolism,” she explains, making it easier for you to regain the weight you’ve lost.
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Who Can And Who Cannot Partake In 7
This diet can be considered by healthy adults who want to lose weight quickly for a special event such as wedding. You can follow this plan only after getting a green light from your doctor. If you decide to follow this plan, understand that it can help you lose weight quickly, but not for long. It is, therefore, not recommended for lasting weight loss.
On the other hand, the National Institute of Diabetes and Digestive and Kidney Diseases strongly discourages people above 50 years of age from taking part in any extremely low-calorie diet like the day military diet.
We all want a quick fix for our weight loss issues, and the day military diet promises this. However, this is an unsustainable diet because although it is easy to follow, there are no long-term lifestyle changes for a sustainable, long-term weight loss. Remember, the quality of calories you consume is as important as the quantity therefore, this is not the best plan to follow if you want to attain your weight loss goals.
Rome was not built in one day. Similarly, you did not gain weight overnight, and you cannot lose weight overnight. Crash diets like the 7 day military diet concentrate on short-term outcomes, which will not be helpful toward your weight-loss goal in the long run. Therefore, you can only use it temporarily to kick-start a healthy, long-term weight loss plan like one that involves lifestyle changes such as the Mediterranean diet.
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Day One: 1400 Calories
- One slice of toast with two tablespoons of no-sugar-added peanut butter
- A cup of tea or coffee is optional
Lunch:
- Another slice of toast topped with one half of a cup of tuna packed in water
- One small apple
- Again, a cup of coffee or tea is optional
Dinner:
- Three ounces of meat such as chicken or turkey
- One cup of green beans
- A half of a banana
- One cup of plain vanilla ice cream for dessert
Military Diet Cons And Pros
Pros:
Helps to lose weight quickly
The combined factors of a low calorie diet, with intermittent fasting and fat-burning foods, help people on the military diet to lose weight quickly. But, as outlined above, a lot of this is probably water weight – and followers will struggle to keep it off when they return to eating normally.
Aneequa Godart also offers a word of caution about using strict intermittent fasting techniques in the long term.She told us, “This type of restrictive eating can lead to disordered eating patterns which may cause the individual to binge-eat on their days off leading to weight gain. Skipping meals can also cause headaches and nausea. I would always recommend my clients to stick to a balanced, healthy diet to ensure they are getting all of their nutrients and have a healthy relationship with food, and again use intermittent fasting as a short-term and occasional fast if desired.
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Straight-forward shopping list
One of the things that many people struggle with when starting a new diet is buying and preparing all of the required food.
In contrast, the military diet is straight-forward to follow and has an easy shopping list. All of the food required for the first three days can be bought in any high street supermarket.
Aneequa Godart says: The Military diet is easy to follow as set meal plans are provided and require minimal preparation with affordable, everyday foods.
A flexible, healthy diet on the four days off
Cons:
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How Can I Lose Weight Fast And Keep It Off
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Day Three Calorie Intake: 843 Calories
Enjoy your last meal on the Military Diet!
Substitutions
Five ounces of a meal replacement shake or two ounces of low-fat yogurt with 1/2 teaspoon flax seed can be substituted for a slice of toast.
The foods recommended for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. The results are not guaranteed and the diet may not work if not followed precisely.
If you must find an alternative to a food on the diet for a health or medical reason, here are the best choices with the same nutritional value.
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Calories Too Low To Exercise
Eating fewer than 1,400 calories on diet days may make it challenging to do exercise, especially any high-intensity activities.
Eating enough calories on the 4 days off will allow people to exercise more easily. However, proponents of the diet recommend sticking to fewer than 1,500 calories on these days too.
One looking at alternate day calorie restriction , also called intermittent fasting, found that combining ADCR with exercise led to greater weight changes than either dieting or exercise alone.
Following a VLCD can prevent people from exercising at all.
Can I Try The Military Diet Plan If Im Vegetarian Or Vegan
Yesthe military diet plan clearly states that you can substitute out anything that you dont like or would prefer not to eat, so long as you adhere to your daily calorie limit. Theres a recommended substitutions list and guide for any vegetarians or vegans trying the plan on the website, which gives detailed examples of what your low calorie days could look like.
The main focus is on the amount of calories in the food that youre substituting, not your portion size. The military diet website states: Make sure whatever you substitute has the same amount of calories as what youre eliminating. For instance, 4 ounces of cottage cheese has 100 calories. Substitute 1 ounce of cheddar cheese to get the same 100 calories. If youre substituting almonds for tuna, you dont use the same measurement for almonds as tuna. Almonds have way more calories for their size than tuna. One can of tuna is equal to about 20 almonds, just under 200 calories.
It’s not declared which expert or nutrition board this advice has come from.
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The Military Diet: A Nutritionist’s Verdict
Nutritional therapist Aneequa Godart says:
As a nutritionist, I personally would not recommend the military diet as it is not scientifically backed and there is evidence to show that crash diets can lead to an unhealthy relationship with food and binge eating. This diet is restrictive and an unrealistic way of eating in the long term. As well as nutritional deficiencies and the promotion of processed foods which can lead to chronic disease, this diet can result in an unhealthy relationship with food and disordered eating.It might sound like a good idea to combine a number of foods which have individual benefits to weight loss, but there are essential nutrients missing from the military diet. A healthy diet requires a balance of carbs, protein, healthy fats plus fresh fruits and vegetables for antioxidants.The best way to long-term and consistent weight loss is a well-balanced diet including lean protein, healthy fats, complex carbohydrates plus fruit and vegetables for those all important vitamins and minerals. Reducing sugar and alcohol, and adding movement to your daily routine will also help you achieve long-term results.
Diet Docs Approach To The Military Diet
The Military Diet may be useful for short-term weight loss needs and has been recognized as a quick way for busy individuals to lose a few pounds, especially for time-sensitive situations like fitting into a wedding dress or getting ready for bikini season. However, the Military Diet is far from the best rapid weight loss solution. At Diet Doc, all dieters receive doctor supervision and prescription medication to help support their reasonable low-calorie rapid weight loss plans. Diet Doc goes the extra mile to ensure consistent and healthy weight loss and maintenance, along with giving patients a personalized weight loss plan according to their unique needs and goals.
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There Are No Studies On The 7
Even though this eating plan is not based on evidence, proponents have testimonies that prove it works, claiming that the results are due to the combination of different foods in the 7 day diet plan menu. According to these claims, the foods consumed increase metabolism and burn fat. However, these claims have never been scientifically tested.
Safety & Critique From A Health Perspective
Whatever diet youre starting, your health should be more important than short-term weight loss. Discuss your diet plan with a doctor or nutritionist and never follow a strict diet without professional supervision.
In general, very low-calorie diets are mostly safe over a week or two. Most analyses, however, do not take any health effects longer than that into account. To make matters worse, no studies using the military diet have been carried out to date .
In truth, this diet carries several health risks as you would expect from a diet that boils down to being in a calorie deficit for 3 days and in semi-caloric deficit for 4 days. Its a Western-type diet with fewer calories and slightly more broccoli and apples.
The literature abounds with studies that point to nutrient deficiencies and health complications that result from a Western diet .
Nutrient deficiencies wreak havoc in the body in the long term. Low levels of folic acid, vitamin B12, vitamin B6, niacin, vitamin E, iron, zinc can damage the DNA, disrupt the function of the immune and nerve cells, and lower antioxidant defenses. Low vitamin D, calcium, magnesium weaken the bones and heart and can trigger mood imbalances .
Some foods in this diet hot dogs, crackers, and cheese are high in salt and various additives such as MSG, nitrates and nitrites, and benzoates. Not to mention the sugar content of ice cream .
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The Bottom Line: Should You Use A 10
No, you should not. The 10 day military diet plan has too many side effects for it to be considered as a healthy diet for weight loss. On the other hand, this eating plan is not based on any scientific proof, meaning that any promises of weight loss or improved health cannot be trusted.
Instead of trying the 10 day military diet menu as a weight loss plan, choose a better and more sustainable diet to help you lose weight. If you are unsure about how to make a well-balanced diet for weight loss, please speak to a doctor or dietitian, and they will help you figure it out.
How To Prepare The Three
The Military Diet strongly encourages portion control and calorie restriction.For the first three days, all calories are accounted for unless you make substitutions, which must be measured and calorie-counted. For the next four days, it is recommended to keep a food log and count calories.
The Military Diet is a strict, low-calorie eating plan that involves specific foods purportedly designed to “work together to jumpstart weight loss,” however, there is little to no evidence to back this claim.
While some foods like grapefruit or caffeinated beverages like coffee have been associated with weight loss, there is no research to show that combining the specific foods listed on the Military Diet can rev up your metabolism to speed up the weight loss process.
To make matters more confusing, there is no one “official” source for the Military Diet. Along with multiple websites dedicated to the diet plan, there are also several books.
Though restricting calories to 1,500 per day can promote weight loss, a short-term diet that emphasizes unhealthy processed foods like hot dogs is not an ideal solution for overall health and weight management, particularly if the cycle is repeated.
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