Health and Wellness

Perfect Day 3 Military Diet Plan

 

Day 3 is the final day of the food plan restrictions. On at the moment, you may devour about 1000 calorie.

Diet food list of day-3:

  • 5 saltine crackers – 60 energy
  • 1 slice of cheddar cheese – one hundred ten energy
  • 1 small apple – seventy-five calories
  • 1 boiled egg – 78 energy
  • 1 slice of multigrain bread – 75 calories
  • 1 cup hen clean soup – 216
  • 1 multigrain biscuit – 66 calories
  • half of the cup tuna – one hundred ninety calories
  • half banana – 53 energy
  • 1 cup blanched spinach – 7
  • 1 small bowl of ice cream – 70 calories

 

Day-3 Diet chart:

 

Early Morning (7:30 – 7:45 a.m.) 1 cup fenugreek seed soaked water
Breakfast (8:15- 8:30 a.m.) 1 slice of cheddar cheese + 5 saltine crackers + 1 small apple
Pre-Lunch (11:30 a.m.) 4 walnuts/ 6 unsalted pistachios+ 1 cup calcium-fortified low-fat milk
Lunch (1:00 – 1:30 p.m.) 1 hardboiled egg + 1 slice of multigrain toast + 1 cup chicken clear soup
Evening Snack (4:00 – 4:30 p.m.) 1 cup green tea/ black coffee (without sugar) + 1 multigrain biscuit
Dinner (7:00 – 7:30 p.m.) 1/2 cup grilled tuna (use olive oil) + 1 cup blanched spinach+ 1/2 banana + 1 scoop vanilla ice cream

 

Once again, the weight loss plan permits you to eat sufficient food to avoid junk and binge ingesting at the same time as still preserving you inside the calorie-burning region.

 

Some other diet food list to eat:

  • Fruits – Passionfruit, pomegranate, banana, apple, orange, muskmelon, guava, watermelon, kiwi, and tangerine.
  • Veggies – Celery, broccoli, cauliflower, bottle gourd, bitter gourd, bell pepper, leek, bok choy, cabbage, eggplant, asparagus, green beans, spinach, Swiss chard, kale, carrot, beetroot, radish, spring onion, peas, and tomato.
  • Protein – Chicken breast, fish, lean ground turkey, floor lean pork, tofu, kidney beans, black-eyed peas, mung beans, chickpeas, soy chunks, and lentils.
  • Dairy – Low-fat milk, low-fat yogurt, fats-unfastened frozen yogurt, eggs, sour cream, and buttermilk.
  • Fats & Oils – Olive oil, hemp seed oil, flaxseed oil, and rice bran oil.
  • Beverages – Fresh fruit and vegetable juices, coconut water, buttermilk, and detox liquids.
  • Condiments – Salsa, guacamole, mustard sauce, warm sauce, hummus, and pesto.
  • Herbs & Spices – Mint, coriander leaves, rosemary, thyme, dill, fennel seeds, cumin seeds, coriander seeds, fenugreek seeds, turmeric powder, black onion seeds, and allspice.

 

Some other diet food list to avoid:

  • Fruits – Mango and jackfruit
  • Dairy – Full-fats milk, complete-fat yogurt, and complete-fat cream
  • Fats & Oils – Vegetable oil, butter, margarine, and mayonnaise
  • Beverages- Aerated liquids, packaged fruit juices, packaged coconut water, and alcohol
  • Condiments – Tomato ketchup, fish fry sauce, candy chili sauce, chili sauce, ranch, and mayonnaise.

 

If you need to replacement meals(s) indexed inside the weight-reduction plan chart, see the next section.

Food Substitutes:

  • Fenugreek seeds – Fennel seeds
  • Cheddar cheese- Greek yogurt and ricotta cheese
  • Saltine cracker- Gluten-unfastened crackers, rice cakes, and oats crackers
  • Apple – Pomegranate
  • Walnut – Almonds
  • Pistachios – Pecan nuts
  • Low-fat milk – buttermilk or fat-free yogurt
  • Egg – Boiled lentils
  • Multigrain bread – Cornbread or white bread (in case you are gluten touchy)
  • Chicken clear soup- Kidney bean chili or mushroom clear soup
  • Green tea/ black espresso – Fresh fruit juice
  • Multigrain biscuit – Saltine crackers
  • Grilled tuna – Blanched bird breast or boiled egg or grilled mushroom
  • Blanched spinach- Swiss chard
  • Banana – Avocado
  • Vanilla ice cream – Fat-free Greek yogurt

 

Useful Tip

Soak 2 teaspoons fenugreek seeds overnight in a cup of water. Drink it as soon as you awaken inside the morning.

Day three can be no unique from Day 1 or 2 on the subject of exercising. You must burn the calories to shed pounds. Here are the recommended sporting activities for Day 3.

 

Exercises:

  • Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Wrist circles – 1 set of 10 reps (clockwise and anticlockwise)
  • Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Ankle rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Leg rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Waist rotation – 1 set of 10 reps (clockwise and anticlockwise)
  • Running/brisk walking – 15-20 mins
  • Jumping Jacks – 2 units of 20 reps
  • Full squat – 2 sets of 10 reps
  • Forward Lunges – 1 set of 10 reps
  • Jumping Lunges – 1 unit of 10 reps
  • Triceps dip – 1 set of 10 reps
  • Sit-ups – 2 sets of 10 reps
  • Scissor kicks – 2 sets of 10 reps
  • Crunches – 2 sets of 20 reps
  • Stretch

Here is an easy recipe made extraordinary via including special herbs. Take a glance.

 

Suggested Recipe for Day 3 Military Diet:

Spicy Boiled Egg & Toast

Items needed:

  • 1 boiled egg
  • 1 wheat bread or flour bread (if you are gluten sensitive)
  • 1/4 teaspoon oregano
  • A pinch of black pepper powder
  • A pinch of salt

 

Recipe:

  • Cut the boiled egg into slices. You can also grate the boiled egg.
  • Add black pepper, salt, and oregano. Toss nicely.
  • Spread at the slice of toast.
  • Enjoy the highly spiced boiled egg with toast for lunch.

 

How Will You Feel By The End Of Day 3?

You could be surprised to see how a great deal weight you have lost in these 3 days. All you have to do now is to hold your new weight. Here is how you could do that.

Back to Main Page