Yes! The diet is designed as 3 days on 4 days off. The reason for the 4 days off is for stabilization purposes. During the 4 days off you are still eating healthy but mixing things up introducing different proteins, nutrients and fats to your body. During the 4 days eat healthy and exercise then switch back to the 3 day menu again. You may continue this as long as you like and you may lose further pounds. Just remember, 3 days on 4 days off.
This diet has different effects on different people. Our bodies are all unique and all work differently and will adapt to this diet differently. Some will have the ability to lose large amounts of weight and some only a few lbs. It doesn’t mean the the person who only loses a few failed. It just simply means that your body has become wise to your tricks and hitting any curve balls you have to throw. When this happens you just have to figure out the best way to keep it burning as much as possible. For some its working out others it’s a new combination of foods that work best with their body.
I can’t live without coffee. Can I still drink coffee on the Military Diet?
People report losing up to 10 pounds.
You can do this diet once a week, after four days of normal eating, for as many weeks as you like. Just make sure you eat nutritious and balanced foods for the 4 days when you are not on the diet.
The biggest obstacle to maintaining the weight loss from the 3 day diet are the days following the 3 day diet. Many people over-eat on the subsequent days, and gain everything back. The trick is to eat normally on those 4 days, but in moderation.
In a recent study, we found that people could exercise on the diet day, but lost more weight if they exercised in the morning rather than the afternoon. Why is this? People tend to have a hunger surge about 40 minutes after exercising. Thus, if you exercise in the morning on the diet day, you can eat your lunch shortly after training. In contrast, if you exercise in the afternoon, you’ll be more likely to cheat and grab a snack to sooth the hunger surge.
To date, we’ve only tested the combination of Every-Other-Day dieting with aerobic exercise (i.e. elliptical training and stationary biking). Findings from this study showed that muscle mass was maintained with exercise, even while fasting. Although we haven’t done a study using resistance training/weight lifting, I would assume that this would be an excellent adjunct to endurance training, and may even help increase muscle mass. This increase in muscle mass could also help maintain or possibly augment metabolic rate, which would be very helpful for weight loss maintenance.
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