Home Diet & Nutrition 7 Day Military Diet plan benefits and Effective Weight Loss

7 Day Military Diet plan benefits and Effective Weight Loss

by Shah Nawaz
7-Day Military Diet plan benefits and Effective Weight Loss

Introduction

7 Day Military Diet is a popular weight loss plan that claims help you lose up to 10 pounds in a week by following a low-calorie, high-protein diet. Diet is divided into two phases: a three day degree with a strict menu of specific foods and a four-day step with more flexibility and fewer calories. Diet is also known as Army Diet, Navy Diet, or Ice Cream Diet because of some of foods included in plan.

What is a 7 Day Military Diet?

7 Day Military Diet is a popular weight loss plan that claims to help you lose up to 10 pounds in a week by following a seven-day low-calorie diet. Diet consists of three days of eating specific foods and four days of eating a regular healthy diet. Diet is also known as Army Diet, Navy Diet, or Ice Cream Diet.

7 Day Military Diet is based on idea that eating certain foods in a particular combination can boost your metabolism and burn fat. However, there is no scientific evidence support this claim. Weight loss that occurs on this diet is due primarily water loss and calorie restriction, not fat loss. Diet is also very restrictive, unbalanced, and unsustainable. It may cause side effects such as hunger, fatigue, irritability, and nutrient deficiencies.

7 Day Military Diet is not recommended for anyone who wants lose weight healthily and sustainably. It may work as a short-term solution but not a long-term one. A better way lose weight is follow a balanced diet that includes a variety of foods from all food groups and exercise regularly. This will help you create a calorie deficit that leads to fat loss while providing your body with the nutrients and energy it needs.

How does 7 Day Military Diet work?

7 Day Military Diet creates a calorie deficit, meaning you consume fewer calories than you burn. Diet consists of two phases: a three-day phase and a four-day phase. During three-day phase, you follow a strict menu of specific foods that add up to about 1,100 to 1,400 calories per day. During four-day phase, you can eat whatever you want, as long as you limit your intake to 1,500 calories per day for women and 2,000 calories per day for men. You can repeat cycle as many times as you want until you reach your weight loss goal.

How does 7-Day Military Diet work

Benefits of a 7 Day Military Diet

Some of possible benefits of a 7 Day Military Diet are:

Quick weight loss

Diet can help you lose weight fast by creating a large calorie deficit. However, most weight loss is likely due water loss and muscle loss, not fat loss. You may also regain weight once you resume your regular eating habits.

Simple and affordable

There are no specific meals, supplements, or equipment required for the diet. Most foods are found at your local grocery store or in your pantry. Diet is easy to follow, providing a clear and detailed daily menu.

High protein

Diet includes high-protein foods such as eggs, meat, cheese, and peanut butter. Protein can help you feel full and satisfied and preserve your muscle mass and metabolism.

Drawbacks of 7 Day Military Diet

Some of possible drawbacks of 7 Day Military Diet are:

Unbalanced

Diet is deficient in calories, carbohydrates, fibre, vitamins, minerals, and other nutrients your body needs for optimal health. Diet also includes unhealthy foods such as hot dogs, white bread, ice cream, and saltine crackers. Diet may cause side effects such as fatigue, headache, nausea, dizziness, dehydration, constipation, or diarrhea.

Unsafe 

Diet may be unsafe for everyone, especially those with certain medical conditions or dietary restrictions. For example, people with diabetes, heart disease, kidney disease, or high blood pressure may experience complications from diet. People who are pregnant, breastfeeding, or under 18 years old should also avoid diet. Before starting any weight loss plan, you should consult your doctor.

Not sustainable

Diet is not a long-term solution for weight loss or health improvement. Diet is too restrictive and unrealistic follow for more than a week. Diet may also lead binge eating or yo-yo dieting, which can harm your physical and mental health.

7 Day Military Diet Plan

Here is an example of what you can eat on each day of 7 Day Military Diet:

Day 1

grapefruit

Breakfast

  • 1/2 grapefruit
  • 1 toast piece with 2 tbsp peanut butter
  • 1 cup of black coffee or tea (with caffeine)

Lunch

  • 1/2 cup of tuna, 
  • 1 slice of toast
  • 1 cup of white coffee or tea (with caffeine)

Dinner

  • 3 ounces of any meat
  • 1 cup of green beans 
  • 1/2 banana, 
  • 1 small apple
  • 1 cup of vanilla ice cream

Day 2

slice of toast

Breakfast

  • 1 egg (cooked however you like)
  • 1 slice of toast
  • 1/2 banana

Lunch

  • 1 cup of cottage cheese (or cheddar cheese)
  • 1 hard-boiled egg (or prepared as desired)
  • 5 saltine crackers

Dinner

  • 2 hot dogs (without buns)
  • 1 cup of broccoli (or cabbage)
  • 1/2 cup of carrots (or turnip greens)
  • 1/2 banana (or grapefruit)
  • 1/2 cup of vanilla ice cream

Day 3

saltine crackers

Breakfast

  • 5 saltine crackers (or rice cakes) 
  • 1 slice of cheddar cheese (or cottage cheese) 
  • 1 small apple

Lunch 

  • 1 hard-boiled egg
  • 1 slice of toast

Dinner

  • 1 cup of tuna (or chicken)
  • 1/2 banana (or kiwi)
  • 1 cup of vanilla ice cream (or frozen yogurt)

Day 4

strawberries

Breakfast

  • 1/2 cup of oatmeal (or quinoa) 
  • 1/2 cup of strawberries(or blueberries)
  • 1 cup of milk (or almond milk)

Lunch 

  • 1/2 cup of hummus (or guacamole)
  • 1/4 cup nuts (or seeds)1 cup raw veggies (carrots, celery, or cucumber)

Dinner

  • 4 ounces of grilled salmon (or chicken)
  • 1/2 cup of brown rice (or couscous)
  • 1 cup of steamed spinach (or kale)

Day 5

Breakfast 

  • 2 eggs (cooked however you like)
  • 2 slices of bacon (or turkey bacon)
  • 1 grapefruit (or orange)

Lunch

  • 3 ounces of turkey breast (or ham)
  • 2 slices of whole wheat bread (or pita bread)
  • 1 cup of lettuce (or spinach)

Dinner

  • 3 ounces of lean beef (or pork)
  • 1 baked potato (or sweet potato)
  • 1/2 cup of corn (or peas)

Day 6

Greek yogurt

Breakfast

  • 1 cup of Greek yogurt (or cottage cheese)
  • 1/4 cup of granola (or muesli)
  • 1/2 cup of raspberries (or blackberries)

Lunch

  • 3 ounces of chicken breast (or tuna)
  • 2 cups of mixed salad greens
  • 2 tablespoons of dressing 

Dinner

  • 3 ounces of shrimp (or scallops)
  • 1/2 cup of cooked quinoa (or barley)
  • 1 cup of roasted asparagus (or broccoli)

Day 7

pancakes

Breakfast

  • 2 pancakes (or waffles)
  • 2 tablespoons of maple syrup (or honey)
  • 1 banana

Lunch

  • 2 slices of cheese pizza (or veggie pizza)
  • 1 cup of green salad

Dinner

  • 3 ounces of lamb chops (or pork chops)
  • 1/2 cup of mashed potatoes
  • 1/2 cup of green beans

How Much Weight Can I Lose On A 7 Day Military Diet Plan?

The weight you can lose on a 7-Day Military Diet Plan depends on factors such as age, gender, height, weight, activity level, metabolism, and genetics. However, the average weight loss reported by people who have tried diet is about 4 to 10 pounds weekly. However, keep in mind that this weight loss is mostly temporary and not indicative of your true fat loss. As soon as you resume your normal eating habits, you will likely gain back some or all of the weight you lost.

Conclusion

7 Day Military Diet is a low-calorie, high-protein diet that claims help you lose up to 10 pounds in a week by following a strict menu of specific foods. Diet may have some benefits, such as quick weight loss, simplicity, and affordability. However, diet has many drawbacks, such as being unbalanced, unsafe, and unsustainable. Diet may cause some people side effects, complications, or health risks. Diet is not a long-term solution for weight loss or health improvement. Before starting any weight loss plan, you should consult your doctor.

FAQ

What are benefits of 7 Day Military Diet plan?

7 Day Military Diet plan is a low-calorie diet that claims help you lose up to 10 pounds in a week. It is a quick and effective way lose weight, but it is important note that weight loss is mostly water weight and not fat. A diet plan is also very restrictive and is not recommended for long-term use.

How does 7 Day Military Diet plan work?

7 Day Military Diet plan works by restricting your calorie intake around 1,000 calories per day for first three days. This is followed by four days of normal eating. A diet plan is divided into three phases:
Phase 1: This phase lasts for three days and restricts your calorie intake around 1,000 calories per day.
Phase 2: This phase lasts four days and allows you eat 1,500 calories per day.
Phase 3: This phase is maintenance, and you can eat normally.

Is the 7 Day Military Diet plan safe?

7 Day Military Diet plan is not considered be a safe diet. Low-calorie intake can lead to nutrient deficiencies, fatigue, and headaches. A diet plan is also not sustainable for long-term use.

Is the 7 Day Military Diet plan effective for weight loss?

7 Day Military Diet plan can be effective for weight loss in short term. However, weight loss is mostly water weight and not fat. Weight is likely be regained once you return your regular eating habits.

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