3 Day Hospital Diet Uk
If you're keen to lose weight quickly, you might be tempted by the military diet – thought to be one of the strictest diets you can follow – and one of the cheapest too, according to ITV's Save Money: Good Health. By drastically cutting calories from your diet, this eating plan's selling point is that it offers fast weight loss results in just one week.
The military diet has been used by beauty bloggers and celebs as a rapid weight loss plan.
But is it any good for your body? And what can you actually eat? Here's what you need to know about this quick fix diet before trying it...
How does the military diet work?
It is sometimes called the three-day diet and is split into two parts over a week. The idea is that you eat a specific daily diet for three days (ranging from 1400 calories down to 1100), and then eat 'normally' for the rest of the week (four days).
However, for optimal results, there is also a plan you can follow on your four days 'off'.
What makes the diet different from other plans?
The diet claims to be designed to kick start your metabolism with a combination of foods that will help your body burn fat, fast, over the three days you are 'on'.
Despite the low-calorie food choices on offer (and calories are key in this plan), the diet claims to provide energy and control sugar cravings, too. Complaining of hunger pangs? The creators claim that's because you're used to eating more. An idea that sounds a tad harsh on us and our rumbling stomachs…
What can I eat on the military diet?
Key foods on the plan include lean protein such as tinned tuna and eggs.Peanut butter is a staple on the diet, too. If you can't hack these, there are specific substitutions you can make (there is a list available) which contain the same number of calories.
Staying hydrated is important throughout.
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What is a typical day on the military diet?
On your three days 'on', day one might look like this (1400 calories):
Breakfast: 1/2 grapefruit, 1 slice of toast (wholewheat is best), 2 tablespoons of peanut butter, 1 cup coffee or tea
Lunch: 1/2 cup of tuna, 1 slice of toast, 1 cup coffee or tea
Dinner: 3 ounces of any type of meat (the size of a deck of cards), 1 cup of green beans, 1/2 banana, 1 small apple, 1 cup of vanilla ice cream
There are also vegan and vegetarian versions of the diet plan.
What do I eat on my four days off?
You eat 'normally', which means opting for healthy food, ideally without overindulging on unhealthy choices. However, for optimal weight loss on this plan, the creators also recommend you eat 1500 calories or less a day on these days -– and offer a suggested meal plan for that too.
That's still restrictive when you consider that the NHS advises that within a healthy, balanced diet, a man needs around 2,500kcal a day to maintain his weight, while women need around 2,000kcal a day (these values can vary depending on age, metabolism and levels of physical activity, among other things).
Which foods are banned on the military diet?
You have to stick to the plan on your three days 'on' with no extra snacks, foods or unhealthy drinks allowed (black coffee is OK but the only sweetener that's recommended is Stevia). While it's OK to treat yourself now and again on your four days 'off', foods loaded with sugar, salt and fat aren't recommended when you're trying to lose weight.
So avoid crisps, cakes, fried food, sugary drinks, sweets and refined carbs such as white bread.
Does the diet include exercise?
Exercise is not essential during the military diet, but light exercise will definitely enhance your weight loss results. The creators suggest a daily 30-minute walk.
If you already exercise, they advise you continue to do so unless you feel really tired or weak.
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How long should I follow it for?
You follow the military diet for three days and then take four days off. The creators say you can do the military diet for as many weeks as you feel comfortable however, it's important to consider whether this would be a healthy option for you.
How safe is the military diet?
Registered nutritionist Charlotte Stirling-Reed says: 'It doesn't necessarily look unsafe (over a short period of a week), but it is encouraging fast weight loss, which is never a good idea and is likely to be very unsustainable in the long run. It's also not healthy to lose weight fast as evidence suggests most people will put weight back on as soon as they regain normal eating habits.
'In short, I wouldn't recommend following this plan at all,' says Charlotte. 'Fast weight loss isn't a way to help you develop a positive relationship with food OR a healthy weight in the long run. As a registered public health nutritionist I don't believe in "quick fix" diets as I've seen first-hand how they can often have the opposite effect to what is desired from followers.'
What are the negatives of the military diet?
'This diet is very prescriptive, telling participants exactly what they must eat over a three-day period,' says Charlotte.
'This, again, is often unsustainable as people have different individual food likes and dislikes and it's very hard to stick to something quite so rigid. It also doesn't encourage variety, which is essential for health and, importantly, to allow us all to have a positive relationship with food.
'Fruits and vegetables are lacking on most days of this diet plan, with only three portions a day which can affect nutrient intakes and, specifically fibre intakes on the days when following the plan.'
If you're still keen to try the military diet, take Charlotte's advice:
'Keep well hydrated and make sure you are having a healthy, balanced diet, with plenty of fibre and fruit and vegetables on the days when you're not following the plan.'
Or you could, you know, just try to tweak your normal habits so you eat better and move more. We've got some clever tricks to help you lose weight and loads of healthy recipes to inspire you!
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Source: https://www.prima.co.uk/diet-and-health/diet-plans/advice/a41193/military-diet-3-day-diet-10lb-week/