Extreme Weight Loss Diet Plan

The military diet is a fad diet that is not actually associated with the military but is commonly promoted on social media to help people lose weight rapidly – up to 10 pounds (4.5 kg) in a week.

It reportedly speeds up your metabolism by encouraging 3 days of calorie restriction, which is achieved by following a set, low-calorie menu followed by a period of unrestricted eating, all without taking any supplements or paying any fees or subscription.

Although the diet may lead to rapid, short-term weight loss, it is overly restrictive, and the results are unlikely to be sustainable in the long term. Also, such crash diets can affect your relationship with food due to their restrictive nature.

The Best Diet Plan for Weight Loss – Men and Women

Weight Loss Diet Plan Chart – Day 1

• A

• After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
• Next, have a roti with dal and gajar matar sabzi for lunch.
• Follow that up with dal and lauki sabzi along with a roti for dinner.

day 2

Start your day in the morning with a glass of lemon and mint water or fenugreek seeds soaked overnight.

For breakfast, enjoy two mung dal French pancakes with soaked almonds and a cup of sugar-free green tea.

For lunch, enjoy two rotis or a cup of rice with vegetable curry, dal, and a hearty salad. You can also choose chicken curry or beans as an option.

Afternoon snack Stay refreshed with coconut water or a cup of zero-sugar tea, along with half a cup of low-calorie chopped fruit.

For dinner, have a hearty meal of vegetable pulao or a bowl of vegetable or chicken salad with curd. Steamed brown rice is also a great option.

day 3

Start your day in the morning with a glass of warm water with lemon juice.

For breakfast, opt for 2 idlis or a bowl of mixed oats with sambar, soaked almonds, and sugar-free green tea.

Lunch For lunch, enjoy half a cup of rice with rajma, homemade roti, and sugar-free low-fat milk. Alternatively, enjoy a bowl of dal khichdi with vegetable curry.

Afternoon Snack Refresh yourself with a glass of mixed vegetable juice or zero-sugar tea along with fresh fruit of your choice.

Dinner End your day with two homemade rotis, a portion of dal, salad, and optional protein powder or a glass of low-fat sugar-free milk with turmeric.

day 4

Start your morning with 10 ml of amla juice and walnuts mixed with soaked almonds.

For breakfast, enjoy two dal parathas or skimmed milk curd with multigrain toast and zero-sugar tea.

For lunch, have two rotis with vegetable curry, salad, and low-fat curd. Alternatively, choose beans or fried vegetables with cheese.

Afternoon snack Choose a small banana or freshly pressed low-calorie fruit juice with a cup of sugar-free green tea.

For dinner before bed, enjoy a meal of mushrooms and steamed vegetables with a glass of warm low-fat sugar-free milk or a mixed vegetable salad with spinach or chickpeas.

Balanced Diet Plans for Weight Loss – Men and Women

1. Carbohydrate
   Carbs are the body’s main source of energy and should account for half of your daily calorie requirement. However, it is important to choose the right type of carbs.

For example, simple carbs, such as bread, biscuits, white rice, and wheat flour, contain a lot of sugar and are bad for you. Instead, choose complex carbs that are high in fiber and packed with nutrients.

Protein

Most Indians fail to meet their daily protein requirement. This is troublesome because protein is essential for building and repairing body tissues, muscles, cartilage, and skin, and for better blood flow.

A high-protein diet can also help you lose weight and help build muscle – which burns more calories than fat.