Military Diet Substitutes - 3 Day Military Diet . Berries also don’t have the sour aftertaste that some hate with eating grapefruits. Choosing raspberries or blackberries also keeps your carbohydrate and sugar grams in check. And your body will be one or the other. Some believe that fat flourishes in an acidic environment. Ready to lose weight and get in the best shape of your life? Join the millions who have lost weight on the South Beach Diet plan! Plan Your VLCD Diet Menu There are three phases of HCG diet plan. They are known as Loading, Maintenance & Stabilization phase. These phases need to be followed. Foods that make the body more alkaline will help the body’s p. H balance. Grapefruit and baking soda happen to be two of the items that make the body more alkaline and burn fat. To Substitute Peanut Butter: Nut allergies are some of the most common allergies in the world. There are others that just don’t like the taste of peanut butter. Two tablespoons of unsalted/unflavored sunflower seeds will work as well. To Substitute Bread: To make the 3 Day military diet gluten free you will need have a substitute for bread. You can eat 1/4 cup of sunflower seeds, a protein bar of similar carbs, or 1/4 cup of greek yogurt as long as you include 1/2 teaspoon of flax seeds for fiber. Two rice cakes or two small rice tortillas will be an okay glutten- free substitute for bread as well. To Substitute Coffee: Green tea is a great coffee substitute and possibly a healthy drink altogether. The important part about the coffee or tea in the morning is the caffeine. A great substitution for this caffeinated drink is green tea. Green Tea smoothie for weight loss contains EGCG. Roast cocoa beans will also work in a pinch. Salmon and tuna are two very different types of fish. Cooked kale or Swiss chard makes a great choice as well. The meat portion is important for the protein intake for those on the 3 day military diet. A cup of applesauce is close.
To Substitute Broccoli: Broccoli is one of the best things you can eat. Spinach, Swiss chard, or Brussels sprouts barely work as alternatives. To Substitute Cheddar Cheese: Cheddar cheese can be substituted with eggs, cottage cheese or ham. If you are going the vegan route you can substitute in soy cheese or soy milk. Cabbage and tofu work if you need to stay off dairy. To Substitute the Hot Dog: Hot dogs get the most flack of all items on this diet. They’re important for the synergy of the foods you eat on Day 2. They aren’t great substitutions for the 3 Day Military Diet because of the fat mismatch. Peanut butter or almond butter almost work better and will also work for the vegetarians in the group. To Substitute Apple: Carrots can work as apple substitutions for the 3 Day Military Diet. For the vegans you’ll have to go back to almond butter. To Substitute the Saltine crackers: Rice cakes for saltine crackers are fair substitutions for the 3 Day Military Diet. Phase 2 h. CG Diet Basics. Podcast: Play in new window . This is the part of the diet that you eat 5. Phase 2 is also often referred to as the VLCD or very low calorie diet/day. It’s not fun. It’s not a party. But it will accomplish a lot for you if you follow it closely. What do you do if you have more weight to lose than what you’ll lose during 3- 6 weeks? You take a break then do another round of 3- 6 weeks. Please see my posts on: How Long Breaks Between HCG Rounds Should Be h. CG Breaks Are Important – Why This A Journey and Not a Race. Phase 2 (P2) of the h. CG Diet: 3- 6 weeks. Basics on What To Do. Inject your chosen dose of h. CG each morning. For most this is going to be. If you are taking drops, you will be taking them 3- 4 times a day. Do not exceed 5. 00 calories each day. Exact foods allowed and how to portion the calories below. There is actually a caveat here. See my post (coming in the near future!) on when you may need to eat more – if you are thinner and don’t have much to lose, or if you’re a huge dude with a very labor intensive job. IF you do need more than 5. I’m not talking about a lot more- we’re talking 1. I know it sounds crazy, but the vast majority of people are not going to need more than 5. Out of all 5 rounds of h. CG I did, I only needed to eat more than 5. I was getting to a lower body fat percent (we’re talking 1. I only need 1. 00- 2. Eat to hunger. What this means is that some days you may you only need to eat as little as 3. You can omit any foods you are not hungry for, but I personally recommend always having the two 1. If you’re hungry for all 5. Please see my post on eating less than 5. There may also be times you need to eat more than 5. Weigh yourself daily once, in the morning, and keep track of it. Only once you hear? You WILL weigh more later in the day – remember even 1. Also, I am compiling an article about those who have decided to weigh only once a week or not at all and what situations you might choose to do this in- I’ll link to it here when it’s ready. The following is Dr. Simeon’s Original Protocol – there are some modifications that I and others have made that I will discuss in the near future. How to Portion the Calories. Approved Food Choices List Below. Breakfast: Coffee or tea. Lunch: 1 protein (1. Dinner: Same as above. Approved Foods List. Protein: 1 Serving size = 1. Beef – very lean – ideally 9. NOT do)Chicken breast. Veal. White fish (examples: Catfish, Cod, Flounder, Halibut, Sole, Red Snapper, Sea Bass, Tilapia, Trout)CLobster. Crab. Shrimp. Occasional meat replacement allowed (1 serving): 1 egg + 3 egg whites. Vegetable: Serving size: None is indicated in original protocol. You are allowed to eat to satisfaction. Asparagus. Beet Greens. Cabbage. Celery. Chard. Chicory. Cucumber. Fennel. Lettuce. Onions. Radishes. Spinach. Tomatoes. Fruits: Serving size as noted below. Apple. 1/2 Grapefruit. Orange. Strawberries – 1 handful. Carb: 1 Grissini Stick (without oil- check many have olive oil in them)1 Melba Toast. Other: 1 lemon/day. Judicious use of sugar sweeteners. Spices and herbs (that do not contain starchy fillers etc). Additional Phase 2 Instructions (with my side notes)We’ve got a set of Do’s, a set of Cans and a set of Cant’s which are taken from Dr. Simeon’s original protocol. Below each of them has my side notes, which may include reasons that I may have chosen to go differently than he suggested and the reason why. Do’s. Do #1: Drink 2 liters (about 2 quarts) of liquids a day. Toxins are stored in fat, so drinking enough water while on h. CG is wise as it will help your body flush out toxins that may get into your bloodstream as your body metabolizes your fat for fuel. Do #2: Weigh the 1. Grams of Protein Raw. If you need to weigh meat that’s already been cooked, you will want to measure out less than 1. A good rule of thumb would be to weigh cooked meat at 7. Do #3: Remove all visible fat from meat. If you need to weigh meat that’s already been cooked, you will want to measure out less than 1. A good rule of thumb would be to weigh cooked meat at 7. Do #4: Skip 1 injection a week if doing the diet > 3 weeks (continue the VLCD diet as normal). It doesn’t hurt to do this, so you may as well. This was insituted by Dr. Simeons as a way to prevent immunity that he said occurred in some patients. I haven’t actually seen this happen in practice for some reason. You don’t have to panic if you didn’t skip a shot for a few weeks. Just do it as a precaution when you remember. Do #5: Skip h. CG but continue the diet during menstruation. I chose to skip h. CG on my heaviest flow days only – for me this was 1- 2 days. From my observation it is a good idea to do this because otherwise sometimes h. CG can cause issues with menstruation, either preventing it entirely or causing it to last longer than normal, while on h. CG. 5 Cans. Can #1: You can break up the 2 meals as much as you like. What this means is that you can making multiple snacks out of a meal. Examples: Take the lunch fruit serving and have it for breakfast. Or take 5. 0 grams of the lunch protein and have it for breakfast. Saving a dinner fruit for late night snack. Etc. Can #2: You can eliminate anything you are not hungry for. This means there may be times you are actually eating less than 5. This is okay IF you are truly not hungry. Hunger is largerly h. CG dose dependent. If you are experiencing excess hunger on h. CG, you likely need an adjusted dose. I personally recommend always having the protein servings. I am a big believer in protein – recently I was not getting enough and was not experiencing muscle growth at crossfit- when I increased it bam, had a huge increase in my muscle mass (tested through hydrostatic body fat testing) – so I still feel it’s wise to make sure to eat at least this. Can #3: Sugar free items can be tentatively used. Tentatively means hesitantly or experimentally. Many find Stevia to be fine, some use Splenda. But in some cases if you are on the leaner side you may be more affected by sugar free sweeteners, or if you are using too much of them. Sugar alcohols may be okay but use them very sparingly as too much does indeed affect blood sugar which will affect weight loss on h. CG. Can #4: If weight loss stalls for a few days in a row, an Apple Day can be done. Apple days involve eating up to 6 Apples, minimizing water intake, and eating nothing else. Apple days begin at noon one day and end at noon the following day. Keep in mind Dr. Simeons mentioned the main 2 tactics of doing such a day were to help you emotionally while dealing with the stall, and to get rid of excess water retention. Doing an apple day involves eating a lot more carbs than usual and no protein, so just keep that in mind when deciding to do one or not. I have 2 in depth posts on apple days here: What Apple Days Are and When to Do Them. Are Apple Days Good For Stalls and After Cheats? Possibly not. Technically only to be done after you’ve already used 2. This involves getting off h. CG as if you were finishing Phase 2, with the same 7. When ready to resume h. CG no re- loading is necessary, simply start h. CG and the very low calorie diet again to finish out your round. Cant’s. Can’t #1: Do not mix vegetables at a meal. Dr. Simeons did not explain why vegetables were not to be mixed – my theory on this is that you easily end up consuming more calories doing this because it’s tastier. I did mix vegetables at times and felt it was okay for me. If you DO choose to mix some P2 vegetables together, be more conscious of how much of it you are eating. I have a very detailed post on this subject here: Can you mix vegetables on the h. CG Diet? Can’t #2: Do not combine multiple servings into one meal. Examples: No eating of both fruit servings at once, or the two protein servings for the day at once. Can’t #3: Avoid any contact with oils on the skin. The h. CG hormone makes your body more sensitive to fats than usual – both to losing it and gaining it. Our skin is our largest organ. Let me repeat that. Our skin is our largest organ. I am inclined to believe Dr. Simeons that fats and oils on our skin will cause problems during the diet. Wear gloves when cooking with fat. Can’t #4: Do not use makeup or skincare products containing oils unless it’s mineral oil. Same argument as above. I have a free ebook download called “Mac to Maybelline – Makeup and Skincare Products Safe to Use on the h. CG Diet” that was researched by a skincare specialist and a fellow h. CGer who checked ingredients for oils in common brands. It was a labor of love on her part that took many many hours and I’m honored she offered me to make it available here for you guys. Needing Support? Motivation? I can help you stay on track. Join hcg. Chica's Email Tribe. Yup, I want this!
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