Every year, a new diet that promises to get a quick and easy result is a trend.
This summer is a "military diet".Appears in Instagram feeds and Twitter trends, up to 10 pounds in a week (about 4).5kg) I am touching when I lose weight.Currently, the number of Google searches for this diet is 130 % up, and there are 54,700 posts on Instagram with #militarydiet and hash dags.
So, before explaining what a military diet is like, let's clarify some.First, reducing 10 pounds a week is neither reasonable nor safe.On the NHS (British National Health Service) website, women maintain 1400 to 1500 calories per day, and 0 per week.He states that we should aim for 5kg to 1kg weight loss.
Related Story栄養士が解説！ 健康的に長生きするために欠かせない食材BEST22Also, nutrition is not the only pillar that supports weight loss.That's why you can't get the expected results even if you temporarily have a ultra -low -calorie diet.A wide range of factors, such as sleep, stress, hormones, drug clothes, inheritance, and current health, affect weight loss.In other words, very many variables are involved.
During the season when messages related to weight loss are flooding, social media has many health hoaxes.It's always best to talk to a qualified expert.
So, to the top three nutritional specialists in the UK, asked what a military diet, when it began, and who tried it, and ultimately, is it a safe diet even if you want to lose weight?, I was shared my opinion.
What is a military diet?
It is also called a navy (Navy) diet, an amy (army) diet, or an ice cream diet, and is basically a low -calorie diet plan that loses weight in a short period of time.It is the same as the Slimfast plan.So what are the sales points?According to a registered dietitian Clarissa Renha, it is based on "calorie intake and" chemically compatible foods (functioning to promote weight loss when eaten together) ", so if you practice it for a week.I claim that I can lose 10 pounds. "
In addition, it is performed on a cycle basis.In other words, we reduce calorie intake for three days a week and take a break for the next four days (although we recommend that we eat low -calorie meals during this period).On a low -calorie diet day, the daily meal is 1000-1400 calories.
As a result, the body is forcibly lacking calories, and as a result, it is forced to burn calories."When calories are insufficient, the body uses the accumulated fat to generate energy. It is a meganism for survival that people have acquired in the process of evolution, but if it continues in the long term, chronic stress and hormone Anne.It leads to balance and malnutrition, "said Marilia Chamon, a nutrition therapist.
What is the origin of military diet?
It is not clear where it was born exactly.Rumors say that the nutritional expert has been designed and practiced to help US military soldiers healthy, so the name was "military".
But that is unlikely.Registered Nutritionist Lauren Windas points out that soldiers need higher calories in order for soldiers to endure physical training for hours."I can't find anything between this diet and the military. In fact, military diets are not compatible with many principles used in the army. In the academic magazine" Philosophical Transactions of the Royal Society "In the reviewed reviews, it is determined that if you do not have a balanced diet, the performance in the army will lead to a sluggish performance. "
They are dispatching rumors on the website."Military diets are not developed by the scientist team in some secret underground tissue. Like the army, it is called a military diet because it requires self -control and stamina to accumulate results."
What kind of thing do you eat a day in the military diet?
As mentioned above, the main purpose of military diets is to eat about 1000 calories a day for three days a week.This is significantly less by NHS (British National Health Service) than 2000 calories recommended as a calorie intake per day.According to the military diet website, what you eat a day is as follows.
・ 2 cups of peanut butter on one toast
・ Half grapefruit
・ One cup of coffee or tea
・ 1 toast
・ Half cup of tuna cans
・ One cup of coffee or tea
・ 3 oz of red meat (steak, etc.)
・ 1 cup of seaamed beans
・ 1 small apple
・ Half banana
・ Vanilla ice cream 1 cup
This will result in a total of 1400 calories.If you don't like the above foods, it is recommended to eat eggs, cheddar cheese, crackers, and hot dogs.As you can see, fresh fruits and vegetables are very short.
3 -day cycle of military diet
Day 1: As mentioned above, 1400 calories
Day 2: 1200 calories
Day 3: 1100 calories
Eat normally for the remaining four days of the week (the daily calorie intake is 1500 calories).This is also a lower calorie that NHS shows in women's guidelines.
Can you try vegetarian or vegan?
Jesus.As long as you follow the upper limit of your daily calorie intake, you can replace food you don't like or want to eat.The website has a convenient alternative list, vegetarian and vegan guides, and the examples are described in detail about what to eat (roughly) on low -calorie days.
Related Storyヴィーガン食に変えれば本当に健康的？When replacing, it is recommended to focus on calories, not the amount (size) to be eaten.On the website, "Regardless of what to replace, replace the same calories as the one to be excluded. For example, 100 calories for category cheese 4 oz. If you replace it with cheddar cheese, it is the same calorie in one ounce. If it is almond.If you eat it instead of a tuna, almonds and tuna cannot be measured in the same way. Almonds have much higher calories than tuna. One can of tuna is the same as 20 almonds, slightly below 200 calories. "it is written like this.
The website does not specify which advice has been issued from which specialists or nutritional meetings.
What are the benefits of military diet?
"Because a fixed meal plan is presented and a framework is formed, some people think it's easy to practice," says Renha.Winds also agrees that it is easy to understand to execute.
Nevertheless, I remember that weight Watchers and Slimming World, and other diet plans that provide more nutritious and more nutritious diets and frameworks, though not as dramatic as Joe Wicks.good.
There are diet methods that have to spend endless money on chia seeds, flux seeds, and many raw vegetables, while traveling to wholefoods (WHOLEFOODS).It's focus on how many calories you take, rather than what you eat."It is an affordable meal, and it is a meal plan that does not need to make much plan because it can be easily prepared for a minimum of preparation time."However, there are many other plans that are easy to continue using foods that are easy to get.
In other words, for ethical reasons, there is a plan that can be practiced for those who eat vegetarian and vegan.Nevertheless, as mentioned above, the website only provides ideas for a three -day meal plan, so it doesn't show any nutritional experts or dietitians.It cannot be said that it is a regular advice in the details.Also, as mentioned above, there are many other diet plans that can replace ingredients for those who do not eat animal foods.
Related Story炭水化物抜きダイエットの真実とはWhat are the disadvantages of military diet?
As Windas says, "I suggest that this diet method can eat as much as possible on the meal plan and eat whatever I like on holidays, but I recommend that you stick to low calories.It is significantly less than 2,000 calories a day recommended for women to eat only about 1000 calories for three days in three days. "
Calories vs. vs. Focus on the calories that consume, and they seem to hardly care about trace nutrients, vitamins, and minerals that the body needs."I am mainly concerned about this diet method that all calories are advertised. I recommend that you stick to a specific calorie and do not focus on nutritional components.I miss a lot of many components necessary for my diet. "
Life is important to find a balance of nutritious foods, for example, DAIRY MILK (Cadbury chocolate) is not very nutritious, but it makes you feel happy when you eat it, but in a military diet meal plan.Enha says most of the proposal is poor nutrition."Hot dogs, ice creams, salt -filled crackers, etc. are suggested every day. The hot dogs use considerably processed meat, which can cause chronic disease such as cardiovascular disease.I know from some research. "
In addition, the website claims to include "chemically compatible foods", but there is no further grounds or explanation about it.
Most of the most constrained popular diets tend to return to their original weight as soon as they return to a normal meal."Even if you lose 2-3 pounds at first, you may still start gaining weight as soon as you stop the diet, because the diet is limited and long -term dietary method.Because it is unrealistic. "
Winds also agrees, and supplements that if there are many restrictions, it will lead to a depression and eating "normally" on a good day to eat."Military diets have a lot of restrictions, so you can easily feel depressed, make you feel irritated and feel tired, so you can't continue in the long term."
In addition, research on the crash diet (short -concentration dietary restrictions) has shown that on the day of "holiday", it will fall into unhealthy excessive pampering and tuning habits."In order to fill the three -day deficiency, it tends to be excessive pampering and eating at a glance (it hinders the effort to lose weight)," said Winds.
"Most of the weight that falls early seems to be the weight of water," said Renha.Winds also agrees."When the accumulation of glycogen of the body decreases, the weight of the water drops sharply, which is caused by limiting carbohydrates and calories."As soon as the calories are increased to a normal level, most of the weight of this moisture is regained again.
Currently, the military diet website is on the WordPress site, indicating whether an individual with nutritional qualifications and authentication is recommended.
So what is the most healthy way to lose weight?
As mentioned above, 0 per week.It should not be for 5 to 1 kg or more, 3 to 4 kg or more per month."We recommend taking about 500 calories than calories recommended a day (2,000 calories in women). In other words, 1500 calories a day," said Winds.
Three dietitians agree that eating in a well -balanced manner, not calorie calculation, is the best way to steadily lose weight for a long time.Focus on low -fat proteins, high -quality fat, small amount of complex carbohydrates, and eat vegetables and fruits.
Renha says that it will also help to become mindful for alcohol and sugar intake."If you eat a lot of sugar and alcohol, it is effective to reduce the intake first before you start dieting."
Also, remember that Windas is saying, "The longer the weight loss process, the longer it will continue."
There are individual differences in what is effective, so let's find a way to suit you without running extremely or exposing your health.
Translation: Mitsuko Kanno from Harper's Bazaar UK
Related Storiesなぜ、完璧な「ヘルシーダイエット」は存在しないのか？短期集中型の「極端な食事制限」によるダイエットは、痩せるための最善の方法なのか？ケトジェニック・ダイエットにもオススメ！ ヘルシーでロカボな10種のナッツ This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io