Do you gain the weight back after the military diet?

However, most of the weight lost is actually from reduced water weight and muscle mass — not body fat. (4) Thus, when you stop the diet, you will likely gain the weight back and may even gain much more of it after compensating for feeling deprived on the diet.

everydayhealth.com - The Military Diet: A Beginner's Guide to the 3-Day Plan | Everyday Health

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There is no rigorous research on the Military Diet itself, but experts speculate that these types of diets — those that are restrictive and low-calorie — can present both benefits and risks for your health.

Risks

The greatest short-term risks associated with the Military Diet are binge-eating (because of over-restricting) and constipation. “This one is on the lower end of fiber, and mainly consists of sources of soluble fiber, like bananas, that will stop up bowel movements,” Rothenberg says. When restricting certain foods, you also put yourself at risk of losing out on nutrients, which is something a multivitamin can’t fully replace. (4) The Military Diet recommends as few as 1,100 calories a day, but most experts say that people need at least 1,200 calories a day to meet bare minimum nutritional needs. Another concern: Diets with severe calorie restrictions like those touted by the Military Diet have also been linked to binge eating and eating disorders like anorexia. And in a large 2016 study from the American Academy of Pediatrics that tracked 14- and 15-year-olds, those practicing diets with severe calorie restrictions were 18 times more likely to develop an eating disorder than those who did not diet.

Benefits

Perhaps the biggest benefit of this type of diet is the potential for weight loss, given that currently over 70 percent of the United States population is either overweight or obese, according to the Centers for Disease Control and Prevention (CDC). The CDC reports that people who lose just 5 to 10 percent of their body weight will experience improved health. The catch here is that exercise and permanent lifestyle changes must be involved as well for such effects to stick — and there’s no evidence the Military Diet leads to sustainable healthy habits that result in maintainable weight loss. Losing weight with a diet is easier said than done, though. One 2019 study found that dieters were more likely to gain weight over long periods of time than those who do not diet for weight loss. (5) These results were based on an 11-year-long study of 2,785 Finnish women, some of whom were self-identified “dieters.”

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What is the healthiest breakfast meat?

Lean meats, such as Canadian bacon low-fat turkey, low-fat chicken, lean cuts of pork or lean cuts of beef, all in moderation, are also healthy sources of breakfast-type proteins and perfect to add to an egg white omelet. Recent research confirms that protein plays a major role in staving off hunger.

sharecare.com - What are some healthy proteins I can eat for breakfast? - Sharecare

There are many healthy proteins choices for breakfast but it's a matter of personal taste. Eggs are most common and healthy as long as you don't eat too many. One whole egg daily is fine for most people (cholesterol-sensitive people may want to avoid all yolks) and you can add as many egg whites as you like. Low-fat dairy products, such as low-fat milk, low-fat cottage cheese and yogurt are also great options. Lean meats, such as Canadian bacon low-fat turkey, low-fat chicken, lean cuts of pork or lean cuts of beef, all in moderation, are also healthy sources of breakfast-type proteins and perfect to add to an egg white omelet.

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