This diet is also cost effective. You can use simple food items to frame this diet. And it is easy to follow. I am drafting an Indian Version of it.
It has 3 Days Diet Menu. First three days, you should follow this diet menu. Next 4 days, you can follow your usual food diet with 1700 calories and no junk food.
Before seeing the Diet Menu, let us see the GROCERY LIST.
- Wheat Bread or Multigrain Bread Packet
- Organic Eggs
- Chicken Breast or Fish Fillets or Paneer
- Peanut Butter or Almond Butter
- Apples and Bananas
- Vegetables like Carrot, Cabbage, Broccoli and Beans
- 200gms of vanila ice cream
Now let us see the sample military diet chart in Indian Version
Military Diet Indian Version for Weight Loss
Day 1
Breakfast
- a slice of toasted Wheat Bread with 2 tsp of Peanut Butter or Hummus
- half mosambi or sweet lime
- black coffee without sugar
Lunch
- a slice of toasted Wheat Bread or a Chapathi
- 75gms of Chicken/ Paneer/ Fish , any kind of dish
- black coffee without sugar
Dinner
- 100 gms of Chicken/ Paneer/ Fish , mostly grilled
- 1 small bowl of beans poriyal
- half banana
- 1 small apple
- 1 scoop of vanilla ice cream
Day 2
Breakfast
- a slice of toasted Wheat Bread
- one boiled egg
- half banana
Lunch
- a slice of toasted Wheat Bread or a Chapathi
- 1 small bowl of paneer burji or paneer methi podimas
- one boiled egg
Dinner
- 50 gms of Minced Chicken Kebab or Beans Cutlet
- one cup of cauliflower podimas
- half cup of carrot poriyal
- half banana
- 1/2 scoop of vanilla ice cream
Day 3
Breakfast
- a slice of toasted Wheat Bread
- 50 gms of Paneer Tikka
- 1 small apple
Lunch
- a slice of toasted Wheat Bread or a Chapathi
- one boiled egg in gravy
Dinner
- 1 cup minced chicken curry or fish podimas or paneer podimas
- half banana
- 1 scoop of vanilla ice cream
Note:
- Men could add 50 gms to all the above measurements
- And definitely combine squats, jumping jacks, mountain climbers and push ups with this diet. First Day 10, Second Day 7 and Third Day 5.
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