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Military Diet Tips

4 days off on the Military Diet

Don’t pig out on your days off!

If you want to see maximum results on the Military Diet, don’t go crazy on your four days off. Eat like you normally would, or better, but don’t overcompensate for the 3 days of dieting by bingeing on everything in sight. On the four days off, we recommend a diet of about 1300 – 1500 calories per day, made of up lean protein, veggies and easy on the carbs. That’s the very least you can do to make the Military diet work for you.


More diet tips to make the Military Diet even more effective…

A no brainer, exercise!

Walking just 20 minutes a day can boost your weight loss significantly on the Military Diet. If you’re serious about losing weight, find time for a 20 minute walk each day. Walk to the park. Walk around the block 4 times. Walk to the corner store to buy a bottle of water.

Fat on the Military Diet

Fat revs up your metabolic rate

Don’t skimp on fat on the Military Diet
Over the years, everyone has become fat phobic. Not all fats are bad! We recommend eating good fats at every meal. In other words, even when you’re on the Military Diet, you don’t need to eat ‘fat free’ versions of anything. Don’t buy fat free ice cream or fat free yogurt. It sounds counter intuitive, but fat burns fat… Eliminating fat from your diet is a bad weight loss strategy. Eating fat makes you feel fuller, longer. Eating fat shuts down hunger hormones. Fat also boosts antioxidant absorption which promotes leanness. Fat dials up your metabolic rate which means you burn more calories.

We encourage you to eat lots of healthy fats like coconut and olive oil, avocado, eggs, nuts and butter on your days off. Fat is one of the most important nutrients in your body. Every cell in your body relies on fat to heal and create new cells. A lack of fat leads to fatigue, depression, constant hunger and a weak immune system.

Eat breakfast like a king, lunch like a prince, dinner like a pauper…

Military Diet Breakfast

Try and eat at least 30% of your calories at breakfast

This old weight loss adage is tried and true. Eat the most when your metabolism runs at its highest, in the morning. In a perfect world, we would eat half our calories for the day at breakfast. If you’re not a breakfast person, start with 30%. Your metabolism slows down throughout the day from supercharged in the morning to a slow crawl in the evening.  Anything you eat at night ends up stored as fat instead of energy. The morning is the best time to eat your carbs because they will be burned off as energy instead of stored as fat. Adding protein like eggs, peanut butter or greek yogurt to your breakfast is also a real engine starter. As the day progresses, eat lighter meals and less carbs near the evening. This helps your metabolism stay revved up.

Get some Vitamin C

Fat burning foods

Strawberries are full of vitamin C

Good old vitamin C is a fat burner. People with low concentrations of Vitamin C burn less fat than people with normal levels of the vitamin. Just one dose of this powerful antioxidant helps the body transform fat from food into energy instead of storing it in the body. Vitamin C creates the compound carnitine, a metabolic super charger. The minimum daily dose of Vitamin C is 75mg for women and 90mg for men. It’s safe to add a Vitamin C supplement of up to 400mg to your diet. Strawberries are a great source of Vitamin C and easy to add to your breakfast. For lunch and dinner, scarf some broccoli and tomatoes.

Calcium and dairy

Military diet food

Milk does a butt good

Calcium is good for your bones, but it’s also great for your butt. People with calcium deficiencies have more fat mass and less appetite control than other people. And calcium is another fat burner! Three small servings daily is enough to accelerate fat burning. Why do you think the Military Diet includes ice cream? Bonus: calcium also helps build lean muscle and strength.

Protein powerhouse

Military diet protein

Protein turns the body into a fat burning powerhouse

Protein isn’t called the building block of life for nothing. But how can more protein in your diet help you lose weight? Eating meat increases that ‘full’ feeling for longer after meals and it also kicks up the body’s calorie burn. Protein eaters have a higher resting metabolic rate. If you have a choice, choose protein over carbs every time for weight loss. Try beef jerky instead of the bag of chips. A bowl of Greek yogurt with almonds is a breakfast powerhouse.