does it work to lose kilos quickly?

The military food plan is considered one of the food plan programs which can be currently quite popular because of its diffusion through social networks and various media. It’s promoted as an excellent eating model to drop some pounds quickly, with fewer restrictions and without cutting out food groups.

Nonetheless, claims about its advantages are being questioned, especially since it has led many users to imagine that it’s a sure solution to reach the specified weight in only just a few weeks. What’s there to learn about it? Below, we’ll discuss its pros and cons intimately.

What’s the military food plan?

Also often called the “three-day food plan”, the military food plan is a food plan program that proposes three days of calorie-restricted meals, followed by 4 days of unrestricted rest. It’s considered an intermittent fasting food plan.

Intermittent energy restriction diets alternate periods of reduced caloric intake with periods of unrestricted eating. They vary from 60% to 70% energy restrictions or encompass full fasting days.

Those that follow this model are advisable to implement this weekly cycle for up to 1 month to attain significant weight reduction. This is meant to kick-start the metabolism to attain a decrease of as much as 4.5 kilograms (greater than 10 kilos) per week. The latter is dependent upon what’s ingested on the times off.

On this regard, it’s price mentioning that throughout the first three days, the full energy intake varies between 1100 and 1400 calories per day. After this era, the intake of more balanced meals is inspired, but not exceeding the energy content. In reality, it’s advisable to not exceed 1600 calories per day.

Despite its name, this food plan has nothing to do with any particular army. Popular literature says that it was created by nutritionists of the U.S. Army to get its soldiers in shape in record time. Nonetheless, there isn’t any evidence to support this claim.

Quite the opposite, the U.S. Department of Defense made it clear that it doesn’t endorse any meal plan outside of what is about forth in its Warfighter Nutrition Plan, developed specifically to fulfill the needs of its service members.

Sample military food plan menu

The menus supported by the military food plan are often based on just 16 foods. These are divided between breakfast, lunch, and dinner; furthermore, they might be varied in each weekly cycle. Nonetheless, it’s advisable to scale back the variety of calories allowed per day.

That’s, if on day 1 the utmost of 1400 calories was chosen, day 3 must be just 1100 calories (the minimum). Water and beverages equivalent to herbal teas must be prioritized over other liquids. Still, coffee is allowed, but without added sweeteners.

Day 1

• Breakfast: a slice of toast + two tablespoons of peanut butter + half a grapefruit + a cup of tea or coffee (optional).
• Lunch: a slice of toast + a small portion of tuna (100 grams) + a cup of coffee or tea (also optional).
• Dinner: a small portion of meat (85 grams) with green beans garnish + a small apple + half a banana + a small cup of vanilla ice cream.

Day 2

• Breakfast: a slice of toast with a boiled egg + half a banana + a cup of coffee or tea (optional).
• Lunch: one boiled egg + a small portion of fresh cheese + five crackers + a cup of coffee or tea (optional).
• Dinner: a small portion of chicken breast (85 grams) with carrots and broccoli garnish + half a banana + half a small cup of vanilla ice cream.

Day 3

• Breakfast: a 30-gram slice of cheddar cheese + five crackers + a small apple + a cup of coffee or tea (optional).
• Lunch: a slice of toast + an egg cooked to taste + a cup of coffee or tea (optional).
• Dinner: a portion of tuna (85 grams) + a portion of broccoli + a glass of apple smoothie.

turkey, tofu, legumes, pineapple, cauliflower, and nuts.Other foods that might be considered in these meals are

What to eat within the remaining 4 days

After the three days of energy restriction, 4 “free” days follow, when you may vary your food plan more. But when the target is to attain significant weight reduction, it’s advisable that the menus don’t exceed 1600 calories per day.

Snacks between the principal meals are possible, so long as they don’t considerably increase the full energy intake. As well as, meals with little dietary value must be avoided. Let’s see some advisable ones.

Permitted foods

• Legumes (beans, lentils, chickpeas, etc.)
• Milk and dairy products (yogurt, cheese, desserts)
• Lean meats (beef, chicken, turkey, pork)
• Vegetables and fruits of any variety
• Nuts and seeds
• Fish and seafood
• Whole grains

Prohibited foods

• Fried foods
• Sauces and dressings
• Sweets and candies
• Processed meats
• Sugary drinks
• Alcoholic beverages
• Baked goods

Does the military food plan work? Here’s what we learn about its effects

Up to now, no research has been done on the military food plan. The explanation it aids in rapid weight reduction is since it involves implementing a reasonably calorie-restrictive eating program.

As a study shared in Journal of Obesity & Metabolic Syndrome explains, energy deficit is considered one of the important thing components of weight reduction diets. The latter is often based on a each day intake of between 1000 and 1500 calories per day (the military food plan is a transparent example).

Effective deficits are often between 500 and 750 calories per day. The downside? These dietary patterns often restrict food groups (equivalent to fats and carbohydrates) and are difficult to keep up over time.

In reality, as discussed in an article shared in Hospital Nutrition, these diets cause more harm than good, as they’re based on weight reduction moderately than fat loss. Subsequently, in addition they induce dehydration and decreased muscle mass.

In the actual case of the military food plan, the U.S.-based corporation WebMD warns that its low energy content also can result in increased feelings of hunger, tiredness, and moodiness.

The military food plan isn’t sustainable

At first, the implementation of the military food plan could seem easy for some people, because it’s performed just for just a few days. Nonetheless, it’s still a restrictive plan that can’t be sustained within the long term since it doesn’t promote positive changes in eating behaviors, but quite the alternative.

That said, after the implementation period, the person will quickly regain the lost weight by returning to his or her usual eating pattern. As well as, should you repeat the cycles several times, chances are you’ll develop health problems which can be the product of dietary deficiencies.

Does this food plan help to lose 10 kilos in per week?

Regarding the claims that it helps to lose as much as 10 kilos in per week, there are several considerations to be made. The primary is that every body is different, so it’s very likely that it is going to not generate the identical impact on everyone.

Often, those that manage to lose that quantity of weight in such a short while accomplish that because they maintain a strict caloric deficit, even on the “unrestricted days”. Then again, much of the burden lost corresponds to fluids, which are often regained when the same old food plan is resumed.

What happens is that energy restriction results in a decrease in glycogen stores. Under normal conditions, the body reserves three grams of water for each gram of glycogen stored. Subsequently, as its reserves drop, fluid can also be lost.

Glycogen is the body’s principal source of energy. It’s stored in the liver and muscles, and comes from carbohydrate consumption.

This explains why there’s a risk of dehydration when implementing this sort of food plan plan. That, not to say its negative effects on muscle mass and health.

It doesn’t encourage the practice of physical exertion

One in every of the rules of the military food plan – which is definitely attractive to some users – is that it eliminates the practice of physical exertion. It’s advisable that physical activity be avoided throughout the three days when energy intake is minimal.

If anything, exercise must be of minimal impact, equivalent to walking or a brief bike ride. The explanation? Energy and nutrient restriction result in weakness. Incorporating exercise thus entails more risks.

In fact, any eating pattern that isn’t complemented by exercise brings with it health problems within the medium and long run. The practice of this habit is determinant each to drop some pounds and to maintain it over time. As well as, as cited in a research study shared in Cold Spring Harbor Perspectives in Medicine is essential to delaying the onset of greater than 40 chronic diseases.

Improving lifestyle and setting realistic goals make successful weight reduction possible

The concept of achieving rapid weight reduction without much effort is appealing, but unrealistic. As cited in a Centers for Disease Control and Prevention publication, “individuals who drop some pounds progressively and steadily (1 to 2 kilos per week) do higher at keeping it off.”

Evidence suggests that setting achievable goals, in addition to adopting a healthy lifestyle, are key to achieving – and particularly maintaining – a healthy weight. On this sense, following extreme diets has no place.

Quite the opposite, implementing a healthy and balanced dietary pattern, which isn’t restrictive and ensures an optimal nutrient intake, is crucial. On this regard, it must be noted that there isn’t any single program for weight control. The hot button is to adapt it to individual needs.

Anyway, some strategies have shown advantages for weight reduction and weight maintenance at a general level. These are detailed below:

• Exercise.
• Eating more slowly.
• Plan out your meals.
• Rest and sleep well.
• Practice leisure techniques.
• Avoid drinking alcoholic beverages.
• Avoid sugar and ultra-processed foods.
• Prioritize the consumption of water over other beverages.
• Prioritize the consumption of low glycemic index foods.
• Seek psychological help if there are difficulties in maintaining healthy eating behaviors.
• Select healthy foods, equivalent to fruits, vegetables, whole grains, protein sources, nuts, canola, and olive oil.

What’s there to recollect concerning the military food plan?

As of late, the military food plan is promoted in various media as a “fast track” to drop some pounds and get a summer body. Because it guarantees ends in a really short time, it appeals to many. Nonetheless, it’s a restrictive food plan whose implementation tends to cause more risks than advantages.

It must be kept in mind that abrupt changes in eating patterns, although they make short-term weight reduction possible, usually are not sustainable over time. Since they’re very restrictive, they may cause dietary deficiencies, weakness, and lack of muscle mass, amongst other negative effects.

It’s essential to know that weight reduction requires a multidisciplinary and individualized approach, because it occurs in other ways in each body. Healthy eating and physical exertion are two determinants on this equation. Nonetheless, these must develop into a life-style and not only a program to be implemented while achieving a goal.

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