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Until now, 2019 has been the year of #TBT meal plans. (Eat at the Mediterranean and consume a lot of fiber is back in fashion.) But when it comes to the military regime, which has recently resurfaced online … the two nutrition experts I spoke to said that he just did not deserve a return. , agree! "moment.
According to the official website of the plan, it is especially necessary to follow a certain menu (which can be adapted for vegans or vegetarians) three days a week. For example, a meal day includes crackers and cheese for breakfast with a small apple; a boiled egg and toast for lunch; and tuna, banana and vanilla ice cream for dinner. During these days, your total caloric intake will be between 762 and 1,066 calories in a 24-hour period, the report says. CNN. Then you get four days off, where you can eat 1,500 calories a day. He promises to help people lose up to 10 pounds in a week. (It should be noted that, despite the fact that the military was invoked on its behalf, the military's diet does not appear to have any real connection with any branch of the military.)
If alarm bells are already ringing in your head, there is a reason. Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read Before Eating – Moving From the Label to the Table and Brittany Michels, RD, registered dietitian for The Vitamin Shoppe, say three big red flags accompany this plan. At the bottom, they break them down.
Red flag number one: the diet is to cut calories too quickly.
Suppose you are eating 2,000 calories a day right now. If you start the military regime tomorrow and reduce that number by almost half, Michels says your body will immediately notice the difference. "The calories on this plan are very low even in the 4 days off the cycle (at 1500 calories) and may not be sustainable for people with a very active lifestyle who exercise frequently" she told me.
On top of that, the expert points out that the diet severely limits the amount of protein you can eat. Thus, it can be particularly difficult to crush your strength-cardio combination at the gym after a day of eating, well, almost nothing at all.
Red flag number two: the diet does not work psychologically, either
Taub-Ten adds that every time you swing restriction, restriction (ie, eat tuna, cheese and crackers) then move on to a less rigid structure (stay under 1500 calories ), toll too. "It's the same kind of concept as" cheat days "or" good and bad "or" many times, "she says. In the end, eating "healthy" as you do some days and not others can lead to a lot of shame. And Taub-Dix says that since you work in a place of scarcity rather than in a place where nutrients abound, it can be difficult (not to say boring) to stick to it in the long run.
Red flag number three: you do not eat the rainbow. In fact, you hardly eat fruits and vegetables
Do you know the old phrase "eat the rainbow?" If we made a rainbow from the food groups included in the military diet, we would have a sad arch of brown and white dough. (Ick, sorry for this visual, but you get it, right?) Here's what dietitians say they do not have in the list:
1. Vegetables"This product contains very few healthy vegetables and gives you vitamins A, E and C," says Michels. Indeed, during the three days of dictated meals, you only eat one cup of green beans and two cups of broccoli. Seriously, that's all.
2. Protein: "For a small woman, there is enough protein, but not for the average," says Michels. "Especially for those who work or the military. They need protein to maintain and develop their muscle mass and this amount is very small. In addition, the animal proteins found in the diet come from things such as hot dogs, cheese and ice cream, which do not really make a good-for-you gold star.
3. Fiber: The lack of vegetables also causes a lack of fiber, according to Taub-Dix, what your digestive tract will not thank you.
4. Healthy fats: No lawyer."Apart from tuna and eggs, there are no healthy fats that contain more calories but are healthy for the body," says Michels. She goes on to explain that our body uses ingredients such as for the absorption of vitamins A, D and E. And that they have also been found to reduce the risk of heart disease.
Finally, Michels points out that those who suffer from food intolerance, those who are trying to develop their muscle mass or those who have problems with inflammation should absolutely avoid this diet. But really, the lesson is that the two nutritionists agree that this plan is simply not suitable for civilians and the military. Well received!
If you're looking for a more sustainable approach to filling your plate, try the Global Diet for Health or the 20 Vegetable Challenge.
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