Diets

Are you familiar with the chicken and broccoli diet?

Being obese or overweight is a common complaint of both men and women. Gaining weight is easier than losing weight. This is the reason why overweight people are looking for the best way to lose some unwanted kilos.

The creator of this diet plan claims that you can lose extra weight even without exercise. The main ingredients of this diet plan are of course chicken and broccoli.

Do you think it is effective in shedding weight?

What is Chicken and Broccoli Diet?

As mentioned above, the major ingredients of this diet plan are chicken and broccoli. Chicken is rich in protein, while broccoli is a kind of vegetable that is loaded with essential vitamins and minerals as well as dietary fibers.

As the name of the diet plan implies, it does not include carbohydrates. This can be the secret to why it is being used to lose weight (1). During the initial stage, weight loss is noticeable as the result of water loss. However, as you progress with the diet plan, you will see amazing results. The fat stored beneath your skin is burnt and converted into energy.

Eating chicken and broccoli alone isn’t healthy at all especially when it is being practiced for a long time. It can cause adverse effects on your body such as feeling too tired and lethargic. This is due to the absence of carbohydrates.

Many people who have been following this diet plan failed as they can’t tolerate eating just the two food items for all your meals.

Variations in the preparation of the chicken and broccoli can make this diet palatable. For chicken, you can prepare it in many ways such as boiled, fried, roasted, and including it in a soup. This is also applicable when preparing broccoli.

Boiling is not a good idea to prepare broccoli because the nutrients are reduced. Instead, you can prepare broccoli through stir-frying, microwaving, or steaming.

Chicken and Broccoli Diet Plan

The chicken and broccoli diet plan should be implemented only within 10 days. A single menu should be used for two days. That’s why in 10 days, you’ll need to follow 5 different menus for three mealtimes. You can drink water, tea, or unsweetened coffee.

This diet plan for many may not be delicious, but it gives better results. All you have to do is to be disciplined and follow the plan diligently. The broccoli won’t only help you lose weight but also detox your body.

Benefits of Chicken and broccoli diet

The biggest benefit of this diet plan is that it is a perfect detox plan. It is recommended for smokers as it can clean up the nicotine and other toxins that build up in the body.

Chicken and broccoli are good sources of vitamins A, B, E1, B2, C, PP as well as magnesium, iron, folic acid, sodium and a considerable amount of fiber.

Pregnant women should also consume broccoli because it is the best source of folic acid that is essential during pregnancy.

Disadvantages of a Chicken and broccoli diet

If you’ll follow the chicken and broccoli diet, you should be aware that broccoli is rich in fiber. You should expect that you may experience gases, diarrhea, and nausea.

It can also prevent the absorption of certain minerals such as zinc and iron.

Verdict

If you will eat chicken and broccoli to achieve your goals of losing weight, make sure to follow the diet plan and the required servings. Likewise, you should use a cooking technique that does not require oil.

As much as possible, you should choose skinless roasted chicken breast as it contains fewer calories. Likewise, raw broccoli also contains fewer calories.

Both broccoli and chicken are nutritious and beneficial to weight loss. The chicken is rich in lean protein that makes you feel satiated and full, thus prevents hunger pangs. A study held by the American Journal of Clinical Nutrition, skinless chicken prevents gaining weight.

You should also avoid using sauces on chicken and broccoli as they can add calories. Instead, you can enhance the taste by adding fresh herbs and cracked pepper.

Choosing the right food is the key to one’s good health condition. And when it comes to a patient with breast cancer, ensuring quality food and drinks is a must. Proper maintenance of the diet can boost the curing process of breast cancer. Also, you can add a lot of food items that will work as preventive sources for others.

In this article, we’ve tried to cover everything to remain healthy no matter whether you’re already diagnosed with cancer or not. Of course, you can skip a few items from our suggestion to adjust your routine. From this diet plan, you’ll experience both physical and emotional improvements.

Diet Tips for Those Undergoing Cancer treatments

Keep yourself hydrated with at least 2 to 3 liters of water each day. To be exact, the quantity should be 66 to 99 ounces. Interestingly, you can use other fluids as an alternative to water. You must avoid caffeine-induced liquid though!

A certain amount of calorie intake is important. It’s not necessary to scale every food item you consume. Just follow a routine weighing of yourself one or two times each week, and adjust your eating habits accordingly. Don’t skip your meals and maintain 5 to 6 short meals each day. If anything out of track happens, you better consult a dietitian to bring the needed changes.

While we recommend emphasizing on sufficient calorie intake, including nutrients in them is highly appreciated. Apart from fruits and vegetables, complement your diet chart with soy, seeds, eggs, nuts, beans and some dairy items.

A balanced diet should contain protein to keep up the quality of lean body mass, aka your muscle. Though seafood, meat and fish are considered to be the prime source of protein, we suggest taking whole grains & vegetables as secondary elements to rely on for protein. All these will listen to your body’s needs and save it from getting weaker during the treatment period.

Foods to Prevent Breast Cancer

For individuals with no side effects involved regarding the nutrition- enriched foods, the following diet will be a fine choice –

Fruits and vegetables

From a study conducted involving 91,779 women, it’s observed that plants can effectively reduce breast cancer development in the human body.

Fruits & veggies also contain flavonoids & carotenoids – two of the most beneficial substances that actively work as a medical cure.

Here’s the list to escape breast cancer:

Vegetables	Leafy, dark green vegetables, including broccoli & kale
Fruits	Peaches and berries
Others	Eggs, fish, meat along with beans and pulses

Besides, vegetables like carrots contain beta carotene – an important element having the power to decrease the possibility of breast cancer. The reason behind such miraculous happening may be the efficiency of beta carotene to obstruct the development of cancer cells.

According to USDA (The United States Department of Agriculture), keeping fresh vegetables and fruit in your daily small meals, that you take between 5 to 9 servings, would be a great benefit to your health.

Antioxidants and fiber

Antioxidants come handy in lessening free radicals (a kind of waste that is produced in the body by default), which results in suppressing a lot of diseases. It’s also observed during a 2013 meta-analysis that consuming more whole grains decrease the chance of breast cancer development.

And…

Dietary fiber is reported to have active force inherent to fight breast cancer. As found through research, the presence of estrogen in excessive amount accelerates the growth process and later the spread of breast cancer. And by consuming fiber-enriched dietary, it becomes easier to exclude estrogen at a rapid pace.

Usually, fiber acts favorably in elevating the digestive system while processing the body wastes to be removed from the bowel. While doing so, it also terminates additional estrogen along with toxins, and consequently, cuts off the damages that might happen afterward. Together, all these factors help to decrease the risk of breast cancer.

Read: Foods that help you poop

Good fat

Not all fats we get from our foods are good for our health. While bad fats are the primary source of obesity, leading to cancer, particularly breast cancer, healthful fats can provide you with a great experience throughout your daily life.

Avocado is the most favorite item in terms of good fat. Other types of mediocre fats, namely polyunsaturated (omega-3) & monounsaturated can be got in foods including olive oil, seeds, nuts, fish that belonged to cold water (i.e. salmon and herring) and such.

Soy

In order to decrease the chance of breast cancer development, soy can be a great source. It’s replete with vitamins, minerals, healthful fat and protein. Another substance included in it is antioxidants, namely isoflavones.

From a study conducted in 2017, if isoflavone intake is higher in one’s daily diet, the mortality rate decreases at a certain level. Throughout the process, a total of 6,235 women took part and the primary aim of the researchers was to find out if soy consumption performs favorably on human bodies affected with breast cancer.

Soy has another beneficial side – it lowers bad cholesterol, that is, LDL (low-density lipoprotein) level. So, the risk like obesity, leading then to metabolic syndrome, and then inflammation and finally, breast cancer diminishes.

Foods you can take to consume soy with –

• Soy nuts
• Soy milk
• Tofu
• Edamame
• Tempeh

In case you are worried about the negative impact of soy due to the presence of isoflavones in it, keep in mind that isoflavones are different in nature than estrogen, therefore, there is the least chance of reinforcing the risk of breast cancer, says the author from North American Menopause Society.

Foods that Increase the Risk of Breast Cancer

A lot of foods and drink varieties we consume in our daily life may increase the risk of breast cancer. By avoiding them, we can easily keep ourselves safe from this dangerous disease.

Alcohol

Regular alcohol drinkers are at high risk of developing breast cancer in their bodies.

A report made by Breastcancer.org says that alcohol can cause harmful effects on DNA by increasing estrogen levels. Alcohol addicted women who maintain the habit of 3 beverages each week are prone to be affected by breast cancer by 15%. One more drink and the percentage increases by 10% more.

Sugar

Another research conducted on mice in 2016 revealed the fact that eating more sugar causes them to develop mammary gland tumors. To compare the situation with humans, sugar contained a typical U.S. diet that leads to breast cancer development.

Fat

As we mentioned earlier, fats can be of two types – good and bad. While bad fat (Trans fats) that comes from premade and processed foods escalate the risk of breast cancer, eating a certain type of fats based on plant minimize the amount. So, limiting the consumption of crackers, fried foods, pastries, donuts, or cookies can save you from growing trans fats.

Red meat

Red meat cooked at high temperatures magnifies the risk of breast cancer. Because it boosts toxin release.

Besides, salt and preservatives remain in high amounts in processed meats. So, less consuming of such items will help you stay healthier.

Other Breast Cancer Preventive Components

• • Vitamin D: Apart from exposing to sunlight, eating eggs, fish of cold water, and fortified products may fight against breast cancer.
  • Green tea: Among bunches of health benefits, green tea mainly strengthens the immune system, thanks to its antioxidant substance that alleviates the risk of breast cancer!
  • Turmeric: Contains anti-inflammatory properties that prevent the development of breast cancer cells.
  • Healthy body weight: Since obesity increases the chance of breast cancer, keeping a sustainable bodyweight should be a prominent factor to consider.
  • Exercise: According to the National Cancer Institute, by exercising 4 hours a week, a woman can prevent the breast cancer issue. 

Possible Side Effects and its Consequence

Nausea. For individuals feeling nausea, food at cool or room temperature are the best options so that they can skip the strong odor that evokes the feeling of vomiting. Adding ginger roots on recipes can also work like magic.

Constipation. Foods rich in fiber work effectively fighting constipation issues. You can also add more fluids to your daily meals. Try to maintain constant bowel movements by consuming warm beverages. A low-intensity walking on a regular basis can help to smooth the digestion process.

Fatigue. While large meals bring a lethargic feel, we recommend small meals intermittently coupled with protein-enriched snacks. Not eating on a timely basis can also cause fatigue and while someone is undergoing the treatment, it’s normal to get a tired feeling.

To Wrap Up

Setting a healthy diet and then following it properly may decrease the possibility of breast cancer. Primarily, the diet should be loaded with fruits & vegetables while the number of trans fats & sugar should be the least. The less, the better.

Taking control over obesity is another tip to keep yourself away from accumulating cholesterol.  And less cholesterol means less chance of getting affected with breast cancer. Also, one can keep her body free from additional fat for physical beautification. Health with beauty – pretty good deal, right?

Eggs are a dieter’s dream. One hard boiled egg contains around 78 calories (1), but is one of the best sources of protein – it is, in fact, the “gold standard” by which other protein sources are measured (American Egg Board).

It also has brain nutrients like choline and DHA, essential nutrients like iron, Vitamin A, Vitamin D, Vitamin E, and zinc. It also contains antioxidants like lutein and zeaxanthin, which can help prevent muscle degeneration. They’re a nutritional powerhouse!

That’s why nearly every healthy high protein, low carb diet recommends adding eggs to the menu: you get the energy and nutrients to fuel your day, without flooding your body with unhealthy sugars and fats.

Even fitness trainers say that a boiled egg is the best pre-workout or post-workout snack. You’re not hungry, but you don’t feel bloated or heavy and eggs are more natural and cheaper than a fancy energy bar!

But can you build an entire diet and weight loss program just around eating eggs?

Charles Saatchi, the advertising mogul and husband of celebrity chef Nigella Lawson, lost 60 pounds by eating nothing but eggs for nine months. “He ate three eggs for breakfast, three eggs for lunch, and three eggs for supper,” Nigella said in an interview with The Daily Mail. “Now he’s thinner than me!”

Actor Adrian Brody also prepared for his role in The Pianist by eating a modified Egg Diet, taking it for breakfast and eating small portions of grilled fish or chicken and steamed vegetables for the rest of the day. Nicole Kidman also lost several pounds for The Cold Mountain by hard-boiled egg diet. According to the reports, hard boiled egg diet of Nicole Kidman was eat one for breakfast, one for lunch, and two for dinner. That puts her calorie total for the day at around 300! And if she was still hungry at the of the day, she would allow herself to eat one more egg.

How safe and effective is The hard boiled egg diet, and how does it compare to the other diets that promise both good nutrition and weight loss? Read this article to find out more.

The Traditional Egg Diet

The original and safest version of the Egg Diet doesn’t involve eating just eggs. Instead, it minimizes carbohydrate intake and focuses on getting healthy fats and lean protein. It is considered very similar to the Atkins diet and combines eggs with low carbohydrate vegetables or leafy vegetables.

You can also substitute another lean protein like grilled fish or chicken every few days.  The most important thing to remember is that you get the majority of your protein from eggs – any meats are considered a treat or a very minimal ingredient in an egg dish (such as a chicken and egg salad).

A more extreme version of the Egg Diet, which uses just eggs, has been circulating the Internet. This is considered a fad diet and dangerous to do for extended periods of time. While eggs are a nutritional superfood, no single ingredient contains all the nutrients you need. Eggs don’t have fiber and aren’t the best source of vitamin C.

The original or traditional Egg Diet is the best model to follow. You’ll still lose a good amount of weight, get all the nutrients, and avoid possible health complications. Doctors and nutritionists also say that this moderate and balanced approach that includes foods from every food group will help you keep the weight off longer. You’re less likely to “cheat” or feel depressed or demoralized because of lack of variety.

The Egg Diet and Cholesterol

Some people are concerned about egg’s cholesterol content and its effect on heart disease, but according to the Australian Heart Association, the cholesterol in eggs has a negligible effect on blood cholesterol levels. The fears over egg and its effects on heart disease were largely based on how people cook and serve eggs, for example, fried eggs with bacon or heaping piles of sausages.  These ingredients and side dishes are high in transfat and saturated fat and are more likely to hurt your body than the egg itself.

There are some people who are more sensitive to cholesterol or have medical conditions like heart disease or diabetes that should control weekly egg intake. They may take the Egg Diet, but with the approval and supervision of their doctors.

If you are concerned about cholesterol, alternate whole eggs with just using the egg whites (which just have 15 calories and zero cholesterol and saturated fat). Also, use reduced-fat milk or minimal butter when you’re cooking your eggs. Avoid salt, and season eggs with herbs instead.

The Benefits of the Egg Diet

• Nutritionally balanced. Many crash diets only lead to weight loss because of the severe calorie deficit. However, these only work short-term: you will feel so weak, dizzy and deprived of basic nutrients that you won’t be able to function normally. The Egg Diet ensures that you have protein, healthy fats, and thanks to the inclusion of vegetables, enough vitamins and minerals, and fiber. You feel full, mentally alert, and energetic.
• Never boring! Eggs are very versatile! There are also hundreds of ways to cook it: scrambled, poached, beaten into a soup, baked into a frittata, simmered in sauces like curry or soy, or mixed with anything from cheese to leftover chicken to make different kinds of omelets. You could eat an egg a day for the rest of the year, and not repeat a recipe.
• Eggs are easy to find and can be stored in the refrigerator for days. It takes less time to boil an egg or scramble it than to call for takeout. Even if you’re very busy or tired, you can whip up a meal in minutes. If you’re the only member in the house who’s on the Egg Diet – as if often the case for moms — it won’t take much effort to make yourself an egg dish aside from the main meal you’re preparing for your family.
• Eggs are cheaper than other meats and protein sources. And unlike other diets that involve buying special flours, hard-to-find alternatives, or branded shakes, all you need to do is get a tray of eggs from your supermarket. All other ingredients can be found in your pantry.

Hard Boiled Egg Diet Plan

Want to try the hard-boiled Egg Diet? Try this simple diet plan. Feel free to switch around meals, or make your own substitutions based on what is in season or available in your local markets. For weight loss, be sure to monitor portions based on your recommended calorie intake (which varies according to your age, height, activity level, and fitness goals).

Day 1

• Breakfast: Poached egg, 1 slice rye or seed bread, ¼ small avocado with tomato slices
• Lunch: Boiled egg, orange slices
• Dinner: Caesar salad with boiled egg and roast chicken slices

Day 2

• Breakfast: Hardboiled egg, 1 grapefruit, black coffee
• Lunch: Hardboiled egg and vegetable curry, 1 banana
• Dinner: Scrambled egg whites, smoked salmon salad

Day 3

• Breakfast: Egg and tomato omelet, green smoothie
• Lunch: Egg and mayonnaise salad on wholewheat toast, cucumber salad
• Dinner: Grilled chicken breast, egg drop soup

Day 4

• Breakfast: Sunnyside up, 1 slice of multigrain bread, grapefruit
• Lunch: Turkey ham omelet, Greek salad
• Dinner: Boiled egg, mixed greens with Italian dressing

Day 5

• Breakfast: Egg white omelet, green smoothie
• Lunch: Grilled chicken with chimichurri sauce, banana
• Dinner: Baked eggs in tomato sauce, kale or spinach salad

Day 6

• Breakfast: Egg salad, 1 slice whole-wheat bread, 1 small fruit
• Lunch: Boiled egg, Asian salad with mandarin slices and Italian dressing
• Dinner: Chicken and egg adobo, clear broth soup

Day 7

• Breakfast: Egg and avocado on toast, green smoothie
• Lunch: Boiled egg, vegetable sticks and hummus dressing, banana
• Dinner: Grilled fish, mixed greens with strawberry balsamic dressing, fruit

Egg Diet Side Effects and Results

The Egg Diet should have no negative side effects since you meet the calorie and nutritional requirements of every meal. Just make sure to avoid “hidden” fats, cholesterol and calories when you prepare your meals. For example, if you cook eggs in a lot of cheese and butter and serving it on a high-fat bagel (a breakfast that is easily more than 400 calories) then you’re not going to lose any weight.

For fast weight loss, then you should stick to the most basic way of cooking the eggs: boiled, or scrambled with minimal oil.  You can use egg whites, or combine one whole egg with egg whites for a heartier but low-calorie omelet. However, most people get tired of eating just this and will serve eggs in different ways for variety. That works, too – your weight loss may be slower, but you’ll be enjoying your diet and feel healthy but not deprived.

Most people who have successfully lost weight on the Egg Diet give these tips:

• Pre-prepare your ingredients (chopped vegetables, minced chicken, chopped ham).
• Don’t be afraid to try new flavors or borrow from different cuisines. Many cultures use egg as the main ingredient but prepare it with new spices or sauces.
• Whisk the egg and add to broths for a healthy, low-fat way of making a creamy soup.
• Don’t forget your greens! You need fiber to avoid constipation and other digestion problems.

The Egg Diet is a great way to losing weight but still has enough energy to work, flavor variety to enjoy your meals,  and nutrition to feel strong and look great. Try the Egg Diet and share your stories with us!

The Military Diet is a very alluring eating regimen that claims to help people lose 10 pounds in just a week.

Obviously, many people want to shed extra pounds quickly and this diet plan can help. The claims of the Military Diet plan creator are very appealing to dieters, thus it makes a buzz on the Internet.

The main concept of this diet plan is to follow a strict meal plan within three days and four days of maintenance.  Across the first 3 days, the diet restricts daily calorie intake to 1400, 1200, and 1100 calories. It is said that on the seventh day you’ll lose 10 pounds.

There’s no proven research that a Military Diet can be effective in losing weight.  It’s a low-calorie diet plan that’s why you should expect that it will make you hungry, grumpy and tired.

The meal plan is composed of foods that seem healthy, but others are not. The set of foods are planned for three meals and no snacks.

What Is the Military Diet?

As there are many low-calorie diet plan that is advertised on the Internet, the concept of the Military Diet is nothing new it also called the 3 Day Diet. Since it is a restrictive diet, most likely it can complicate the relationship between the food and what your body needs.

Each of us has diverse nutritional requirements that’s why it’s important to understand a diet plan prior to following it. Generally, burning more calorie while eating less can compromise your health.

The worst part is that your body may be deprived of the essential nutrients that may lead to lower energy levels.

How Does the Military Diet Work?

Does the 3-day military diet work? Aside from being a low-calorie diet, the Military Diet is a form of alternate fasting as it requires you to loss 1000 calories per day. Fasting can change how your body works as it lowers the IGF-1 level, which is a good factor.

Good level of IGF-1 can boost your metabolism that is essential to losing weight. It also increases longevity and reduces the risk of developing diabetes. It stimulates your body to repair mode, thus enables your body to burn more fat.

The foods included in the Military Diet improve your metabolism and eventually promote fat burning. As an example, caffeine can boost your metabolism that helps your body to burn fat. The grapefruit stimulates the liver to do the work of fat burning.

Likewise, the high protein foods require more energy to digest that’s why you can also burn more fat. This diet plan also includes two sources of calcium, thus more fat will be burned.

The Military Diet can help your weight loss effort only for the short term. It’s because this diet plan can’t provide sustainable and healthy weight loss results.

Who Can Follow the Military Diet?

The Military Diet plan is designed to anyone who wants to enjoy a quick fix of their weight in just a short period.  But, a low-calorie diet plan isn’t recommended for people suffering from hypertension, high cholesterol, heart disease and diabetes.

3 Day Diet Menu Plan

As mentioned above, the Military Diet has three sets of meal plan each day.

Day 1

For day 1, you are required to consume about 1,100 calories. This includes the following:

Breakfast

• Half a grapefruit
• A slice of toast with two tbsp. of peanut butter
• A cup of coffee

Lunch

• Half cup of tuna
• One slice of toast
• One cup of coffee

Dinner

• One small apple
• 85 grams of meat and a cup of green beans
• Half a banana
• A cup of vanilla ice cream

Calories for Day One: approx 1100

Food Item	Qty	Calories
Grapefruit	1/2	52
Toast	2 Slice	150
Peanut Butter	2 Tablespoons	188
Coffee or Tea	1 cup (w/o sugar)	5
Tuna	1/2 cup	89
Banana	1/2	53
Apple	1 small	55
Meat	85 grams	122
Vanilla Ice Cream	1 cup	289
Green Beans	1 cup	34
Green bean	1 cup	31

Day 2

The second day gets interesting and you need to consume 1,250 calories.

Breakfast

• One piece hard-boiled egg
• One slice of toast
• One-half banana
• A cup of coffee

Lunch

• One hard-boiled egg
• 5 pieces of saltine crackers
• One cup of cottage cheese
• One cup of coffee

Dinner

• Two hotdogs
• One-half cup broccoli and carrots
• One-half banana
• One-half cup vanilla ice cream

Calories for Day Two: approx 1250

Food Item	Qty	Calories
Egg	2	156
Toast	1 Slice	75
Banana	1	106
Coffee or Tea	2 cup (w/o sugar)	10
Cottage Cheese	1 cup	232
Saltine Crackers	5 pieces	64
Vanilla Ice Cream	1/2 cup	144
Hot Dogs	2 (w/o buns)	350
Broccoli	1 cup	54
Carrots	½ cup	41

Day 3

During the third day of the Military Diet plan, the dieter is required to consume around 1,000 calories.

Breakfast

• 1-ounce cheddar cheese
• 5 pieces saltine crackers
• 1 small apple
• 1 cup of tea or coffee

Lunch

• 1 slice of toast
• 1 egg, cooked
• 1 cup of coffee

Dinner

• One-half banana
• 1 cup tuna
• 1 cup of vanilla ice cream

Calories for Day Three: approx 1000

Food Item	Qty	Calories
Cheddar Cheese	1 ounce	113
Saltine Crackers	5 pieces	64
Apple	1 small	55
Egg	2	156
Toast	1 slice	75
Vanilla Ice Cream	1 cup	289
Tuna	1 cup	179
Banana	1/2	53
Coffee or Tea	2 cup (w/o sugar)	10

You can drink as much coffee as you want, but you should not add cream or sugar. If you don’t like any food of this list check out our military diet substitutions ideas that may work for each day’s food items.

3 Day Military Diet Shopping List

2 Apples	2 Cup Green Beans
2 Bananas	2 (w/o buns) Hot Dogs
1 cup Broccoli	85 grams Meat
½ cup Carrots	2 Tablespoons Peanut Butter
1 ounce Cheddar Cheese	10 pieces Saltine Crackers
5 cup (w/o sugar) Coffee or Tea	4 Slice Toast
1 cup Cottage Cheese	1.5 cup Tuna
4 Egg	2.5 cup Vanilla Ice Cream
½ Grapefruit

Military Diet Substitutions | Best Food Alternatives During 3 Day Diet

The Military diet includes some foods that can’t be eaten or don’t appeal to them due to dietary limitations. The good thing is that there are food items allowed as a substitute for the foods that you are allergic to or you hate.

Military Diet with Substitutes

The list of military diet substitutions can be used to modify the Military Diet into a vegetarian, lactose-free and gluten-free version.

Grapefruit substitute

Grapefruit is considered as one of the superfoods that help to lose weight. But, in some cases, this fruit interferes with medication, while others don’t like the taste. You can squeeze the grapefruit juice and add stevia.

Mixing half a teaspoon of baking soda with one glass of water can be a good grapefruit substitute. The baking soda works similarly to grapefruit in terms of keeping the pH levels of your body.

Both the baking soda and grapefruit improves the alkaline condition, thus facilitates fat burning. Orange, Mandarin Oranges also good grapefruit substitutions.

Peanut butter substitute

Some people have an allergy to peanut butter. In this case, you can substitute almond butter, sunflower seed butter, soy butter or pumpkin butter.

Bread substitute

If you don’t want to eat bread, you can substitute either half cup of whole grain cereal, 1/8 cup of sunflower seeds, ¼ cup yogurt with ½ tsp. of flax seeds or a ½ high protein bar. Other good alternatives for bread are two rice cakes or one tortilla.

Tuna substitute

The Military Diet includes plain canned tuna. The best alternative for canned tuna is a grilled sushi grade tuna of the same size or serving.

Other substitutes include chicken, cottage cheese, almonds, peanuts and tofu. Likewise, lean meat is also a good alternative, but fish is recommended.

Coffee substitute

A cup of coffee contains 100 mg of caffeine. You can substitute Green tea for coffee, but don’t use artificial sweeteners. Be careful about choosing a coffee substitute because other sources of caffeine contain a high level of calories.

Meat substitute

If you want to modify the Military diet to a vegetarian version, you can substitute meat with beans, lentils, Portobello mushrooms or tofu.

Green bean substitute

Good alternatives for a green bean are spinach, tomatoes or lettuce. But, make sure to consume the same amount or serving of green bean.

Carrot and broccoli substitute

If carrot does not suit your taste buds, you can choose from squash, celery, beets or bell pepper as a substitute.

Spinach, cauliflower, asparagus and Brussel sprouts are also recommended as an alternative for broccoli.

Hotdogs substitute

Hotdogs are not good for your health because they may contain nitrates. With this, you can substitute tofu dogs, turkey dogs, luncheon meat, baloney or deli meat.

For vegetarians, good alternatives for hotdogs are Portobello mushrooms, lentils or beans.

Two plain hotdogs have 250-300 calories. If you will consume food alternatives, make sure to consume the same serving.

Cheddar cheese substitute

As a replacement for cheddar cheese in a Military Diet, you can use cottage cheese, eggs or ham. Other substitutes include tofu, cabbage, soy milk and soy cheese.

Egg substitute

Instead of eggs, you can use one chicken wing, 2 slices of bacon, a cup of milk or a ¼ cup of nuts or seeds.

Saltine crackers substitute

You can choose rice cakes, plain toast or whole grain cereal as an alternative for saltine crackers. Make sure that the substitute food has the same amount of calories as with saltine crackers.

Vanilla ice cream

Military diet includes vanilla ice cream. If you don’t want vanilla ice cream you can use apple juice, banana or strawberry flavored almond milk, but never a chocolate almond milk.

To achieve the best possible results of the Military Diet, you should only use the food substitute if necessary.

Can You Rely on the Military Diet for Long-Term Weight Loss?

The Military Diet is not supported by studies, but since it restricts calorie intake for a week, an average person can lose a few pounds.

The proponents of this diet plan claim that the food combination can boost your metabolism and eventually burn fat. However, there’s no solid evidence about such claims. In fact, all of the foods in the meal plan doesn’t seem to burn fat.

Generally, protein-rich foods can boost metabolism. But, the Military Diet is high in carbs and low in protein. It isn’t the right combination for weight loss.

Since it is a low-calorie diet, you can expect to lose a few pounds and it is noticeable for just a short period.

Can You Really Lose 10 Pounds in a Week?

As discussed above, the creator of the Military Diet plan claims that it can help you lose 10 pounds within a week. Although, there’s no strong proof that such claim is achievable.

Likewise, a low-calorie diet is not recommended for more than a week as it can compromise your general health. This diet plan can’t guarantee sustainable and healthy weight loss.

Most likely, loss of water can be the reason of losing weight while following this diet plan, but not fat.

Some people claim that they lose 10 pounds in a week. Have a look this military diet before and after picture.

Military Diet Results

Just like any other diet plan, the Military Diet may work for some but not to all. It is categorized as a low-calorie diet and not all people can take it especially those having special health conditions.

Although it is easy to adapt and implement this diet plan, it can’t sustain long-term changes in your weight and health.

Indeed, the Military Diet is safe for those healthy people. However, it is not recommended for long-term weight loss effort.