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You can decide to do the military diet for 10 days. It is usually to try to maintain the weight lost. The 10 day military diet is a good idea. Also, it is a way to repeat the military diet. Especially since it is not a good idea to do the 3-day military diet twice in a roll. That is because doing so will allow your body to adapt and thus you will lose less weight. However alternating between fasting and eating normal will allow you to lose weight faster since you keep your body guessing. The 10 day military diet consists of following the military diet strictly for 3 days, then eating 1200-1500 calories per day for 7 days, then repeating the 3 day military diet again. By following this strict regimen, you can lose as much as 15 lbs. in just 10 days.

Before starting any strenuous diet, make sure you consult your medical practitioner.

Phase 1 Of The 10 day military diet: The 3 day military diet

Here is the military diet, also called the army diet.

Day 1

The first day you will take in about 1300 calories. Since calorie counting is not an exact science, the count of 1300 calories is the approximate value.

Breakfast

  • ½ Grapefruit
  • 1 cup tea (matcha green tea, or sencha tea, or oolong or black) or coffee without cream or sweetener.
  • 1 slice toast (preferably whole grain)
  • 2 tablespoons peanut butter

Lunch

  • 1 slice toast (preferably whole grain)
  • ½ cup plain tuna, or sushi grade tuna
  • 1 cup tea (matcha green tea, or sencha tea, or oolong or black) or coffee without cream or sweetener

Supper

  • 1 cup green beans
  • A cup of Vanilla ice cream (or Greek yogurt if you prefer)
  • 1 small-sized apple
  • 1/2 banana
  • 3 ounces (85 grams) meat of your choice, preferably lean mean.

Day 2

The day two of the 3-day military diet contains about 1100 calories to 1200 calories. Here is a breakdown of the foods of the second day of the military diet.

Breakfast

  • 1 hardboiled egg, or cooked how you prefer
  • 1 slice toast (preferably whole grain)
  • ½ banana

Lunch

  • 1 hardboiled egg, or cooked how you prefer
  • 5 saltine crackers
  • 1 cup cottage cheese

Supper

  • ½ banana
  • ½ cup Vanilla ice cream (or Greek yogurt if you prefer)
  • ½ cup broccoli
  • And ½ cup diced carrots
  • 2 hot dogs, without bun

Day 3

The third day of the 3-day military diet contains about 1100 calories. Since it is the last day, you have to finish hard.

Breakfast

  • 5 saltine crackers
  • A small-sized apple
  • 1 slice cheddar cheese (or ½ cup cottage cheese)
  • 2 tablespoons peanut butter

Lunch

  • 1 slice toast (preferably whole grain)
  • 1 hardboiled egg, or cooked how you prefer

Supper

  • One cup Vanilla ice cream (or Greek yogurt if you prefer)
  • ½ banana
  • 1 cup plain tuna/ sushi grade tuna

During the military diet and the 10 day military diet on a whole, you should drink a lot of water. You can add a cup of tea or coffee to each morning as far as you don’t add sweeteners or milk since these can easily cause your calorie count to rise considerably.

Phase 2 Of The 10 day military diet: 1200 Calorie Diet Plan For The 7 Days After The 3 Day Military Diet

Once you have finished the 3-day military diet, you will want to continue with a 7-day diet of 1200 calories. This will allow you to lose weight considerably. As stated earlier, it is advisable that you see your medical practitioner before embarking on such a dietary plan. Calorie counting is also important when deciding what to eat. It is important to determine your BMR first. This will help you determine your calorie deficit or surplus when you eat less or more. If your BMR is 2000 and you eat 1200, you will have a calorie deficit of 800 calories. This means your body will have to burn the fat stored. This will enable you lose weight.

When deciding on a diet, make sure to take note of a number of calories in the food. Online tools and a measuring cup and food weight scale can help you determine a number of calories in a food item. Some food such as ice cream and sugar may be small in weight and volume but will contain more calories than green vegetables and such. A glass of milk contains more calories than a glass of unsweetened almond milk. You can try to take in food items that are more in volume but contain fewer calories. Also, it is important to note that protein-based foods are more fulfilling and will keep you from going hungry for a longer period of time. Here is a sample of a 1200 calories diet plan.

Breakfast

  • 1 cup matcha green tea
  • 1 cup Special K
  • 2 spoon Greek yogurt, unsweetened
  • 5 almonds

1st Snack

  • Oatmeal
  • 1 cup lemonade, with no sweeteners

Lunch

  • Baked/Grilled chicken breast
  • ½ cup cooked brown rice
  • 1 cup Steamed veggies, without potatoes

2nd Snack

  • Celery sticks, eaten with low-fat hummus

Supper

  • Grilled salmon

  • 1 cup Steamed veggies, without potatoes

  • 1 cup lemonade, with no sweeteners (prepared yourself)

  • ½ cup quinoa

Dessert

  • Banana and raspberry smoothie (ingredients – half-cup raspberries, half a banana)

10 Day Military Diet Tips

  • It is not the best to follow the 10 day military diet for more than 10 days. This causes your body to get used to the routine, and stop responding positively. You can switch between diet plans.
  • Drink a lot of water. About 8 cups at least.
  • Try not to get too worked up. Researches have linked elevated stress levels with weight gain.
  • Avoid alcohol. This can make you put on weight. Also, avoid sugar, soft drinks or soda, and fast food.
  • Try to do a 10 to 30 min High Intensity Interval Training (HIIT) routine, every day for a faster result.
  • Avoid unnecessary carbs such as white bread, rice, sugar, and such.
  • Eat more vegetables, fruits and add protein to every meal. Proteins keep you fuller for longer.
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