Military Diet

Today’s article is based on, one of the most common problem in the world which is  obesity or overweight , it is very important for us to cope up with this , lets know something about this and its cure.

What is obesity/overweight ???

Overweight and obesity are defined as abnormal or excessive fat in your body that can create many health diseases.

You can use and take the help of Body mass index (BMI) which is a very  simple index of weight-for-height which is  commonly used to classify Normal , overweight and underweight problems in adults. It is defined as a person’s weight in kilograms divided by the square of his height in meters.

According to WHO

  • In 2016, more than 1.9 billion adults, found overweight throughout the world. More than 650 million found obese.
  • It has become a very serious matter and a challenging situation for the entire world. Most of the world’s population live in such countries where overweight and obesity kills more people than underweight.
  • It was very alarming situation in 2018, as 40 million children who were under the age of 5 were found overweight or obese.
  • Obesity and overweight both are preventable.

WHAT IS BMI

With the help of BMI you can find out how much protein your body needs by itself. Multiply your body weight by 0.8, whatever value comes in, the same amount of protein is required daily, you should check BMI. This shows you that your body is in high need of fat  or protein.

The BMI rate is as follows, those ranked from 18.5 point to 25 are placed in the general category, whose BMI is less than BMI 18.5 is considered as underweight.

Those whose BMI is 18.5 or less should start eating fat items from today and those whose BMI rate goes from 25 to 30 are considered to be overweight and they should not eat fat items or reduce their intake, and those whose BMI rate is above 30 have actually become obese, this is a matter of great concern for them. They should stop eating fatty foods with an immediate effect and those who have a BMI between 18.5 to 25 falls in the normal category, they should eat a balanced diet and protein regularly.

Causes of obesity and overweight

The main reason of obesity and overweight is an energy imbalance between calories which we consume  and the  calories which we further expend.

  • Increase in the intake of junk foods that are high in fat and sugars, Poor Eating Habit.
  • Less physical activity due to the hectic and stressful nature of many forms of work, people are maintaining distance from exercise. They are willing to put some extra efforts to maintain their body fitness. Healthy mind found in healthy body.
  • Due to the changing modes of transportation, and increasing urbanization.

Health consequences of overweight and obesity

  • Heart disease and stroke  mainly known as cardiovascular diseases , which were the number one cause of death in 2012.
  • Diabetes
  • Joints Problems
  • It ca cause several cancers disease like endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon.

Cure for obesity and overweight

  • Healthy Diet, in which you have to limit your calorie intake from total fats and sugars;
  • You have to increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts.
  • Give some quality time for regular physical activity for children it will be 60 minutes a day and for the adults it will be 150 minutes through the week.
  • Bring Yoga Asana in your daily routine, it will boost your immunity.

Military Diet Plan

Special Diet plan for obesity and overweight – The Military Diet (three-day diet plan)

The military diet plan also known as three-day diet plans, it claims to promote weight loss in a short period of time by restricting calories, you can say it a secret diet plan the secret to quick weight loss.

Let’s not get confused by its name, the military diet doesn’t actually have any confirmed military origins, it’s completely arumor that the eating plan was implemented to help soldiers get fit quickly.

Military diet-approved foods will give you a great result on your health by providing promising quick weight loss, cleansing, lower your cholesterol, and will also increase your energy.

Those who follow this Military diet plan will consume the suggested diet for 3 continuous days on and rest 4 days will be off where you can eat normally. The diet plan generally advises a calories intake between 800-1100 calories daily for the “on” days, and suggests that for best results dieters can stick to between 1,300-1,500 calories on their “off” days.

The most important question is Can you really lose 10 pounds in 3 days on the Military Diet?

The answer is “Yes”, you can loose your weight.

About Military Diet

The 3 Day Military Diet meal plan promises that you can lose up to 10 pounds in three days. A diet plan that restricts your caloric intake to eating less than 1,000 calories each day has the potential to lower metabolism so when you resume a normal diet you gain the weight back even faster.

Additionally, to achieve the proposed loss, exercise is only suggested but not required in the 3 Day Military Diet meal plan – a key factor in sustained and successful weight loss plans.

The Military Diet is a “short term calories restriction.” You have to follow this with a great discipline. It may be hurt you to restrict yourself, not to eat your favorite food, but believe me the result will definitely give you a satisfactory result.

The Military Diet is divided into two phases,

1st Phase – three-day low-calorie plan

2nd Phase – four-day normal diet plan

Stage 1- Three-day low-calorie plan

3-day plan on the Military Diet. For three days, breakfast, lunch, and dinner will be  plan for you. For the first three days, every single food will be counted. And these three meals only contain calories up to 1,000 calories per day or less than 1000 calories.

Stage 2 -Four-day normal diet plan

Four days of leave. The Military Diet will be normal for  you after the first three days, that doesn’t mean that you will allowed to cover your past three days food restriction. Coming four days you can slightly add more food and but that’s only allow you to increase your calories consumptions up to 1,500 calories pe day. You can eat eahtever you want for four days, with the only guidance being to “eat healthy” and keep it at “1,500 calories.”

The idea is to repeat this cycle until you achieve your ideal weight. The diet plan promises weight loss within a week and is also popular with many names such as army diet, ice cream diet or even low calories diet

How does it help in losing weight???

From the above mentioned details , you can easily predict that The military diet plan typically works on its low-calorie food list and you can also add ice cream to it . On the first three days, you are supposed to consume no more than 900 to 1000 calories. This is lesser than an average person’s daily consumption. The next four days are meant to follow the normal calorie intake of 1500 cal, however, many continue to stick to healthy foods during this time.

There is no restrictions which states you to not to  eat carbs, fiber, fats, proteins or vitamins. You are allowed to eat everything, just in a very controlled way or planed proportion.

The idea of eating everything but in small and controlled quantities which will help you to the reduce your weight. The calorie in and calorie out principle used well in this diet plan and hence, makes a person lose weight faster.

So here is the 3-Days Diet for You

Day 1

Breakfast

  • 1 glass boiled water with lemon juice
  •  1 slice of Whole Wheat Bread (toast),
  • 2 table spoon peanut butter,
  • 1 cup Coffee/Tea without sugar.

Lunch

  • Half cup tofu, or cottage cheese,
  • 1 slice of Whole Wheat Bread (toast),
  • Green tea or black coffee

Dinner

  • Half grilled chicken breast, or boiled chicken breast,
  • 1 cup boiled french beans,
  • One cup curd with honey.
  • 1 banana

Day 2

Breakfast

  • 1 egg half fried or boiled,
  • 1 slice of Whole Wheat Bread (toast),
  • Half Banana

Lunch

  • 1 egg, half fried or boiled,
  • 1 slice of Whole Wheat Bread (toast),
  • Half cup tofu or cottage cheese, 

Dinner

  • 1 cup cooked beans (Lentils/Kidney Beans/Chickpeas),
  • One cup cabbage, 
  • 1 banana
  • Half cup curd.

Day 3

Breakfast

  • 1 cup low fat milk,
  • One boiled egg
  • 1 small apple

Lunch

  • 1 boiled egg,
  •  1 slice of Whole Wheat Bread (toast),

Dinner

  • Chicken breast boiled or grilled
  • Half banana,
  • Half cup curd

You can eat 2 tomatoes in between if you feel hungry

Some important Points to be Remember

  • Drink at least 3 to 4 liters of water every day. This helps in flushing out the harmful impurities from your body, thereby helping you lose weight faster.
  • You have stop drinking alcohol or soft drinks or diet sodas. They contain zero nutritional value.
  • Strictly avoid white bread, sugar and other salty & fast foods.
  • Keep only the necessary food items inside your fridge prior to starting the diet –mentioned above in the diet plan.
  • Don’t keep any unhealthy food, substitute the foods you don’t like.
  • All the people who have followed the diet they had lost close to 10 pounds in just 3 days without any exercise. However, with proper high intensity workouts, you can improve your weight loss results further.

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