Day Military Diet Plan
One of the most popular 3 day diets is the military diet. The army diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.
The military diet is low in carbohydrates, fat, and calories. The diet claims that you will lose up to 10 pounds after following it for one week. Food portions are small, so many people have trouble following it or end up overeating when the diet is finished.
While the diet is easy to prepare processed items like hot dogs, saltine crackers, a cup of cottage cheese, slice of cheddar cheese, and ice cream make it not especially healthy. Studies have shown some benefit to alternate days of calorie restriction paired with higher calorie days.
Is the military diet safe? Check with your doctor, but its short-term use makes this food plan safe for most people.
Military Diet Day 1 Menu
Here is a sample day on the navy diet menu:
Day 1
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A Detox Diet That Isnt Crazy
Hows this for insane? One in 20 women would rather give up a limb than be obese, according to a study in the journal Obesity. So its pretty much a no-brainer that hordes of rational women desperately want to believe in the power of a detox diet. These diets are so popular right now, mostly because people think theyre a quick fix for shedding pounds, says Jennifer Ventrelle, R.D., a nutrition counselor at Rush University Medical Center in Chicago.
As nice as it is to think you can simply flush fat away by drinking so much liquid you spend half your day in the bathroom, the reality is that some of these diets are not just literally hard to swallow, but they may also be bad to swallow.
Recipe for danger?The concept of fasting drastically reducing caloric intake or following a liquid diet isnt new. The modern-day detox has existed since at least the 1930s, with the first grapefruit diet fad.
Even fasting every other day, which a 2009 study in the American Journal of Clinical Nutrition found may benefit obese men and women, hasnt shown promise for those who are looking to lose only a few pounds.
And then theres the quality-of-life issue. When you eat that little, your sex drive disappears, you feel tired all the time, and youre always hungry, Hellerstein says. And what good is a hot body if you cant summon the energy to use it?
Breakfast
SnackSliced apple with 1 Tbsp natural peanut butter or 1/3 cup natural trail mix
Lunch
The Classic Detox Diet
What it is: This type of program is often low in calories and carbs and high in restrictions. The one we triedDr. Hymans 10-Day Detoxpromised to quash food cravings.
Who tried it: Tyler Daswick, Assistant Editor
My body didnt feel any cleaner than it did before. I wasnt any more alert, efficient, or energetic. In fact, I felt woozy and exhausted, he says.
What science says: Theres some evidence that restricting certain food types, such as carbs, can curb cravings for those foods, but to say you can make lifelong changes isnt realistic. Opting for whole foods over processed ones is part of healthy eating, but overly restricting yourself is not, says nutrition therapist Karin Kratina, Ph.D., R.D.
Research looking specifically at detox diets is extremely limited, though. In a 2015 review in the Journal of Human Nutrition and Dietetics, the authors state that, to the best of our knowledge, no randomised controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans.
The takeaway: Some people end up being more interested in the very foods theyre telling themselves they can’t have, Kratina warns. And dont cut out fruit unless you’re directed to do so by a doctor. It contains fiber and other disease-fighting nutrients.
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Infographic: What To Eat And What To Avoid While Detoxing
While the detox drinks mentioned here can help cleanse your system, they would not show any real benefits if you donât follow a healthy diet and lifestyle. Click on the infographic below to know what you should eat and what to avoid to make the most of your detoxification and wellness routine.
Illustration: StyleCraze Design Team
What Is The Three
The 3-Day Military Diet, also known as the 3-Day Diet, is a quick weight-loss program that includes three days of a specific, very low-calorie eating plan followed by four days of a less restrictive, low-calorie plan.
Proponents of the Military Diet claim you can lose up to 10 pounds a week or 30 pounds in a month while eating foods like vanilla ice cream and hot dogs. The diet claims that combining specific foods can boost metabolism and burn fat. However, there is no scientific evidence to support this.
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Detox Water Sample Day
For optimal results, pair detox water with detoxifying foods. A simple guideline to stay on track: Stick to unprocessed fare, aiming for healthy fat, high-quality protein, and lots of fiber- and antioxidant-rich berries and veggies at each sitting. Add a serving of gluten-free starch once a day. Detox water can be made with regular or decaf green tea and should be your main beverage aim for four or more glasses a day. Additional plain water and other detox teas are fine too. As always, get a doctors okay to try any new plan.
Breakfast: Easy Detox Oats Mix 13 cup old-fashioned oats, 2 3 cup unsweetened plant-based milk with spices and stevia to taste cover and chill overnight. Enjoy with berries and nuts.
Lunch: Italian Lentil Salad In skillet with 1 tsp. olive oil and minced garlic, sauté 12 cup rinsed/drained lentils and sliced veggies serve over lettuce with onion, herbs, and olive-oil vinaigrette.
Snacks: Apple Dippers Enjoy red and green apple slices with a spoonful of nut butter. If desired, enjoy it with a cup of licorice root tea, which Dr. Oz says helps quell sugar cravings.
Dinner: Detox Kebabs In separate containers, marinate cubes of chicken and veggies in olive oil, lemon juice, and seasoning. Skewer and grill until meat cooks through.
This article originally appeared in our print magazine.
We write about products we think our readers will like. If you buy them, we get a small share of the revenue from the supplier.
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Substitute Dessert With Fruit
Making fruit pops is another great weight-loss option if youre looking for a delicious, healthy alternative to that nighttime bowl of ice cream. Next time youre at the store, grab a few bags of frozen berries since theyre below in sugar, a few cheap ice trays, a blender and some toothpicks. Blend the berries, fill the ice trays with the mixture and pop them in the freezer with the toothpicks in the juice.
Voila! Youve got yourself some healthy, gourmet popsicles to replace the typical dessert roster. Plus, fruit juice consumers were found to have a higher average diet quality in a National Health and Nutrition Examination Survey. However, we suggest blending berries to get a more wholesome popsicle with fewer calories and sugar than typical juice.
Weight loss shouldnt be grueling, so its not the end of the world if you dont hit the 5.5 servings of fruit that the AHA suggests . Every day that you eat fruit or veggies is a weight-loss victory. Focus on small, meaningful steps, and you wont even notice your diet!
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Choose The Right Program For You
Just because a detox program worked for a friend, a family member, or a celebrity that you admire, doesnt mean that it will work for youeven if you have goals and expectations in check. So, how do you choose the best detox diet that is healthy and not harmful? Smith and Armstrong agree that a healthy program should include whole, unprocessed foods full of fiber, antioxidants, and other nutrients. And they recommend avoiding detox diets with extreme conditions:
- Detox diets that are very low in calories. Look for one that will give you enough calories throughout the day, so that you can function normally, says Dr. Smith. Armstrong adds that very low-calorie plans should only be followed with medical supervision.
- Detox diets that make big promises. Avoid programs that promise unusually quick weight loss or a cure for a disease. You may also want to be wary of diets that require you to buy expensive pills or products.
- Detox diets that eliminate food groups. Armstrong recommends that you look for a detox plan that includes a variety of nutrient-dense whole foods, rather than relying on juices and supplements.
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How Long And How Often Should You Do Detox Cleanses
Three days is an ideal amount of time to do a detox cleanse. Its the perfect amount of time to eliminate toxins from your body and reset your body and taste buds. Since you have low energy on cleanses and youre not getting the proper amount of sustenance, anything longer than three days can be tough. In terms of how often to do detox cleanses, its recommended to do them three or four times a year. Whenever you notice yourself feeling particularly bloated or sluggish, a detox cleanse can be just the thing to get you back on track!
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Healthline Diet Score: 3 Out Of 5
The Body Reset Diet is a popular 15-day eating pattern thats been backed by several celebrities.
Proponents suggest that its an easy, healthy way to boost metabolism and shed weight fast. However, you may wonder whether its claims stand up to scrutiny.
This article reviews the pros and cons of the Body Reset Diet to tell you whether it aids weight loss.
Diet Review Scorecard
- Nutrition quality: 4
- Evidence-based: 2
BOTTOM LINE: The Body Reset Diet promotes weight loss via a smoothie-based meal plan alongside whole foods and exercise. Yet, its extreme calorie restrictions and short-term nature make it largely unsustainable.
Keep Positive Vibes All Day Every Day
As you navigate the journey to a healthier you, positive self-affirmations can help you keep going. This is your journey, and no one fully understands the depths of your strengths like you do. We encourage you to do the following to help motivate yourself:
Write it all down in your weight loss journal. Jot down one to three positive qualities about yourself. Now, write out some self-affirmations. Each statement should start with I am followed by the qualities you listed above. For example, I am strong. Re-visit these on days you need an extra boost!
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Beetroot And Mint Juice
Shutterstock
Benefits
Research says that strawberries may help promote the production of hormones adiponectin and leptin. Both these hormones may help burn fat and boost metabolism, and potentially aid weight loss
Strawberries contain ellagic acid, a bioactive polyphenol . Research suggests that ellagic acid may help manage obesity and related complications. However, more human clinical studies need to be conducted to prove this effect .
Get A Good Amount Of Sleep
Ample sleep isnt only good for your skincare. It can also help in your weight loss journey!
A study presented at the American Heart Association shows that sleep and weight gain are linked together. Women who slept only for 4 hours eat 329 additional calories the next day than they did after they slept 9 hours. Men, on the other hand, ate 263 calories more.
People who sleep less tend to crave more food the next day. So, if youre on a diet to lose weight, make sure to be generous in your sleeping hours!
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Jumpstart Your Weight Loss Today
Losing weight is not as easy as counting one to three, but it shouldnt feel too overwhelming to manage. A healthy diet, regular exercise, and lifestyle changes are at the core of any weight loss journey.
To get the best results, consult with a healthcare professional and a weight loss specialist to know the right plan for you. Follow our 21 tips to help you kickoff your weight loss journey.
Ready to take a step towards a healthier you? Our health experts here at Profile are passionate about leading you through your fitness journey success and lasting lifestyle changes. Fill out the form below to get started!
Tomato Leek And Cucumber Juice
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Benefits
Tomato is a good source of lycopene, which has the potential to aid weight loss. A study conducted by the China Medical University found that tomato juice effectively reduced waist circumference and BMI of 30 young females .
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What Is The 7 Day Detox Plan
A 7 day detox plan is essentially a ‘clean eating programme’ and involves eating significantly more fresh fruits and vegetables, to help ‘cleanse’ substances from the body.
The toxins can be both what’s around us and what we consume. Nutritional advisor at Bio Kult , Claire Barnes, explains: “We are constantly bombarded with environmental toxins paint and cleaning chemicals in the home, radiation from Wi-Fi, traffic pollution and pesticides from fields, to name but a few.
“Toxins may also enter the body through our consumption of artificial sweeteners, food additives, alcohol, smoking, medications and even the chemicals we rub into our skin and hair. Not only are our bodys battling with toxins entering the body from the outside world, but we also naturally produce our own toxins, such as urea, carbon dioxide and lactic acid which must be excreted from the body.
“In addition to these, some less desirable bacteria that may live in our digestive tract can also produce toxins that could cross the intestinal lining and enter the bloodstream.”
Most people consider a liver cleanse to be the top priority when it comes to detoxing but Claire says, “the liver alone cannot fulfil its detoxification role unless many other systems are also working effectively, namely the bowels, kidneys, lymph and skin.”
This is where the 7 day detox plan comes in, as it works in phases to clear out – or ‘detoxify’ – these other systems.
Have A Good Breakfast
Breakfast is called the most important meal of the day for a good reason. It replenishes essential nutrients and glucose supply to boost your energy level and alertness throughout the day.
Choosing a high-protein breakfast meal plan can help to boost metabolism for weight loss.
Its important enough not to skip. Multiple researchers have found that skipping breakfast increases the risk of health issues. These include obesity, diabetes, high cholesterol levels, high blood pressure, and other heart diseases.
Some people skip breakfast because they find it time-consuming to prepare, and they thought it would ruin their diet. If your mornings are busy, plan and prepare your breakfast meals in advance so you wont have to risk skipping them. Make sure to have a healthy breakfast meal plan to work off of.
Here are a few ideas for an easy and quick breakfast:
- You can grab whole wheat bread with some high-protein peanut butter.
- Quickly mix some hot instant oatmeal with milk and top it with a diced apple.
- Enjoy a lower-carb Profile pancake in a mug!
- Prepare a super easy twist on Profiles Chocolate Brownie Shake the night before. Enjoy a Brownie Batter Overnight Oats in the morning.
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May Keep You Motivated Initially
Though 15 days is a relatively short period, any weight you shed during this time may encourage you to stick with the Body Reset Diet longer.
Thats because rapid initial weight loss has been tied to long-term diet success (
8 ).
Researchers suggest that this discrepancy may be due to motivation levels. Simply put, people who experience immediate results may be more motivated to continue with the program because they believe it works .
Guide To A Perfect Detox Smoothie Recipe
In my first cookbook LOSE WEIGHT BY EATING, I wrote an insert called Guide to a Perfect Salad. Its become very popular with readers, so I decided to include a Detox Smoothie version for this Three Day Detox Diet.
Heres the equation for a perfect Detox Smoothie recipe. And to clarify, by perfect I mean packed full of healthy ingredients to jumpstart your metabolism, that actually tastes yummy. Yes, it can be done .
Ideally, a Detox Smoothie recipe should be about 300 calories. If doing the math is too cumbersome, Ive done all the math on over 20 recipes here.
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Cleanses Usually Emphasize Healthy Foods
Some cleanse diets operate very similarly to detox diets and involve strict dietary modifications and supplements others are less rigid.
Generally, cleanses focus on eliminating unhealthy or highly allergenic foods while replacing them with nutrient-dense, whole foods to support overall health.
Weight loss is a common goal of cleanse dieting, but cleanses may also be used to treat various digestive issues or food cravings.
Foods frequently eliminated as part of a cleanse diet are:
Summary
Cleanse and detox diets are difficult to differentiate, as neither is clearly defined. Though theyre quite similar, detox diets typically aim to eliminate harmful substances from the body while cleanses aim to reduce weight and food cravings.
The variety of weight loss cleanses is immense. If you google the subject, youll find an abundance of cleanses and their associated products.
This overwhelming number is likely due to the lack of a standardized definition.
Here are some examples of popular weight loss cleanses:
As you can see from these few examples, weight loss cleanses can vary greatly in terms of restrictions, duration and necessary ingredients.
Summary
Weight loss cleanses show great variation in terms of duration, restrictions, supplements and foods. For example, some are restricted to liquid foods while others eliminate certain food groups.
Despite limited research on cleanses, theyre most comparable to short-term, very-low-calorie diets .