Home Diet Complete Guide To Military Diet Substitutes.

Complete Guide To Military Diet Substitutes.

Complete Guide to Military Diet Substitutes
Complete Guide to Military Diet Substitutes

The military diet is the most popular diet plan for weight loss in the world. Its advocates are claiming that it can help lose 10 pounds (4.5 Kilograms) in one week. It involves a three days meal plan and four days off. You follow a strict diet for three days. For the remaining four days, you can eat what you want.

The military diet isn’t for soldiers only. You too can follow it, to lose weight healthily. The diet plan is that it is straightforward and easy to follow.

Unfortunately, some of us are unable to follow it due to food allergies and other complications. There is still hope for us. There is a substitute for the military diet plan.

The Military Diet Substitutes.

There are some foods in the military diet plan some of us can’t eat, because of dietary limitations. If you’re allergic to some of the foods in the military diet plan, this article is for you. Here are is a substitution list for the foods in the military diet plan:

1. Grapefruit Substitute.

Grapefruit substitute
Grapefruit substitute

If you can’t eat grapefruit because it will interfere with your ongoing medication, you can substitute it by drinking a glass of water mixed with 1/2 teaspoon of baking soda. Baking soda and grapefruit have the same impact on your body’s PH. They make your body more alkaline and boost the rate of metabolism.

2. Peanut Butter Substitute.

Peanut butter substitute
Peanut butter substitute

Many people have nut allergies. If you are allergic to peanut butter or don’t like its taste, you can substitute it with almond butter. Other great alternatives include pumpkin butter, soy butter, sunflower seed butter, and chickpea hummus.

3. Bread (Toast) Substitute.

Bread (Toast) Substitute
Bread (Toast) Substitute

If you have celiac disease, you should stay away from gluten. Toast is from wheat, which is rich in gluten protein. To substitute bread, you should eat 1/2 teaspoon of flax seeds and 1/4 cup of sunflower seeds. Another great alternative is taking 1/2 cup of whole-grain cereals.

4. Coffee Substitute.

Coffee Substitute
Coffee Substitute

The best substitute for coffee is green tea. Green tea is caffeine-free. Green tea smoothie contains a compound known as EGCD. EGCD is the main ingredient in most weight loss powders. By taking a green tea smoothie for weight loss, you get natural EGCD.

5. Tuna Or Salmon Substitute.

Tuna or Salmon Substitute.
Tuna or Salmon Substitute.

You can replace tuna with salmon, but if you’re a fish hater, you can consider taking tofu, peanuts, almonds, chicken, and cottage cheese. But fish is the best, only avoid it if it is a must. Your replacement should weigh 3 ounces.

6. Green Beans Substitute.

Green Beans Substitute
Green Beans Substitute

You can substitute green beans with vegetables such as lettuce, tomatoes, or spinach. Another great alternative is Swiss chard and cooked kales. Your replacement should weigh 150 grams.

7. Meat Substitute.

Meat is to supply your body with proteins. People who can’t take meat should substitute it with equal amounts of tofu, beans, lentils, or portobello mushrooms.

8. Banana Substitute.

There is no better alternative for bananas, but if you can’t take them, you can consider taking one cup of papaya, two kiwis, or two apricots. You can also take a cup of applesauce. Make sure you’re taking the same amount of calories as the military diet for weight loss recommends.

9. Broccoli Substitute.


Broccoli is one of the most healthy foods you can eat. If you can’t get them, or you hate eating them, you can substitute it with spinach, Brussel sprouts, or Swiss chard.

10. Cheddar Cheese Substitute.

You can substitute Cheddar cheese with ham, cottage cheese, or eggs. If you want to go the vegan route, replace cheddar cheese with soy milk or cheese. If you want to stay away from dairy, tofu and cabbage are the best for you.

11. Hot Dog Substitute.

 Hot Dog Substitute

If you don’t like a hot dog, you can replace it with baloney, deli meat, or luncheon meat. If you’re a vegetarian, consider taking portobello mushrooms, beans, or lentils.

12. Eggs Substitute.

Eggs are great, but you can substitute them with four ounces of lean ham or two slices of bacon. If you are a vegetarian, almond butter and peanut butter are the best replacements.

13. Apple Substitute.

The best substitute for apples is carrots or Zucchini.

14. Cottage Cheese Substitute.

You can substitute cottage cheese with Greek yogurt or ricotta cheese. Almond butter is the best option for vegetarians.

15. Saltine Crackers Substitute.

Saltine Crackers Substitute
Saltine Crackers Substitute

A fair replacement for saltine crackers is rice cakes. Other great alternatives for saltine crackers include cucumber slices, baked cheese, or fried zucchini. Rice cakes are the best.

16. Ice Cream Substitute.

If you’re worried about the sugar content in ice cream, Greek yogurt is a great substitute.


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