Military diet substitutions may be necessary if you have certain dietary restrictions, but there are plenty of simple replacement options to choose from.
The military diet is a calorie-restriction diet broken up into two phases that are known to achieve rapid weight loss. This is considered a crash diet, as the calorie intake during the first three days of each week is dropped to 800-1,100. That is more than a 50% reduction in calorie intake, which can have extreme effects on the body. Given the strict rules regarding what you should eat each day, it is important to understand what alternatives there are if you are gluten intolerant, diabetic, lactose intolerant or allergic to any of the included foods.
3-Day Military Diet Substitutions
If you are allergic to apples, try eating a pear, or simply adding an extra banana to the day, which will be somewhat equal in terms of calories.
2 kiwis are a great way to replace 1 banana and will deliver a similar amount of calories and nutrients.
If you have a gluten sensitivity, try eating a rice cake instead, which also have more nutrients than regular saltines.
Vanilla Ice Cream
This sweet treat at the end of every day on the diet can be replaced by a cup of yogurt or a glass of apple juice (if you are lactose intolerant).
Vegetarians on this military diet can replace the meat with various protein-dense options, such as tempeh, tofu or beans.
People who need to eat gluten-free can replace the daily pieces of toast with protein bars, sunflower seeds or even corn tortillas.
Some people don’t like the consistency of cottage cheese, but you can easily substitute in Greek yogurt or a slice of ham.