If you’ve read my previous post, then you’ll know that I’ve been experimenting with the so-called three-day military diet. After one round of the diet, I learned some valuable lessons that I’ve implemented into my own diet. One of those lessons being that you should always question what you read and experiment on the concepts before diving in head first.
Going into the fad, three-day diet, I already had some idea of what to expect. I knew three things before I began the strict diet plan. First, I knew that it was trendy and I’m always skeptical of anything trendy. Second, I knew that it worked on the principle of limiting calories-well duh. Third, I knew that I wanted proof of how it worked-if it worked at all.
Initially, I read through several blogs and articles regarding the diet. There were some who reported that they liked it and some who hated it. There were some who experienced success and others who didn’t care, because the restrictions sucked too much to try it again. I hypothesized that any change that I might experience wouldn’t last and would have no lasting positive affect on my health.
I read some posts that warned about the pitfalls of not sticking strictly to the meal plan. Others simply warned about the loss of energy due to the fact that meal plan limited caloric intake to less than 1000 calories per day.
Diets, in my opinion, should not make you feel lousy, so I began to experiment with that in mind. Sticking with the concept of daily reduced calories, I explored a few alternatives to the suggested foods. You can read in my previous post about the few items I replaced each day to help satiate my hunger and ease the predisposed psychological burden that accompanies any strict diet. Those substitutes contained similar macronutrient combinations to the suggested meal, but were in my normal staple so I knew I would like them.
I observed my attitude day by day including mental clarity and mood. Toward the end of the three-day period, I concluded that the “military diet” left me tired and hungry. Furthermore, the weight I lost did not improve my overall health. You can read the results in my prior post titled The So-Called Military Diet or skip to the recap below.
Here’s a brief recap of round one of the three day diet as reported previously. The final weigh-in concluded a three pound loss in water weight only with no change to my body composition. Consequently, my blood pressure rose to a risky level.
I decided to study my daily journals and sift through the details. Knowing that reduction in caloric intake would certainly cause one to drop pounds, I decided to stick with that concept but with modifications.
If I could lose three pounds of water weight on the fad diet, then my next goal was to lose three pounds of fat using a modified diet of my own. Only this time I would tailor it to my own body composition and type and include foods from my normal diet.
Knowing my body type was tricky. In order to determine mine, I needed to look back to my earlier years. I chose a time when I was in my best physical shape. I found pictures of me just after my first Spartan race a few years ago. At that time I was in my late thirties and had just competed and won a Biggest Looser camp at our local rec center. Then I compared the past to my current status.
Think of it this way, your body shape is determined by genetics, but it might be temporarily hidden by circumstance. Whatever you do, do not compare yourself to others. Your health is about you and only you. Comparing yourself to others will reduce your rate of success. Also, it will make it difficult to determine your body type.
For example, when I look around and compare myself to the other guys in the gym, I see myself as a short, “fluffy” man with weak shoulders but can lift as much as the hulk next to me. This comparison makes no sense.
However, when I look at photographs of myself and compare them to how I look today I see something very different. By doing this type of comparison I see that I’m a mesomorph.
I won’t go into detail about ectomorphs, mesomorphs, and endomorphs, but I’ve embedded links to a few websites where you can find more information. I recommend finding out what body type you are before beginning any diet or work out regimen.
Knowing that I’m a mesomorph, I can move forward with my diet adaptation with the idea in mind that I need to watch my calorie intake. When considering a work out plan a mesomorph should also consider matching cardio with weight training.
The main point that I focused the majority of my attention on was the macronutrient balance a mesomorph should consider.
After reviewing my notes from the previous three-day diet, I noticed that my best day was the day where my carbs versus fats versus protein were 40% vs. 30% vs. 30%, respectively. This balance was in line with most of the literature I read about the ideal diet for a mesomorph.
The next step toward beginning my personalized diet was to create a meal plan. The simplest solution was to eat foods that already existed in my diet. To do this I used the fitbit app on my phone to scan and enter everything from my refrigerator and pantry.
This part was by far my favorite step in the process. Once the nutrient details were in my phone, I sat down and started to piece together daily meal plans.
By the time I was done, I had created a three-day meal plan that looked very similar to what I currently ate every day. I didn’t have to go to the grocery store and spend a fortune replacing everything in my kitchen. The key was to create that perfect balance of 40% carbs to 30% fats to 30% protein and to cut my caloric intake in half. This meant that I would have to eat less than 1500 calories per day.
After the dust settled on my masterpiece, I had a three-day meal plan that kept my daily calories under 1200 calories, kept me fed all day so I wouldn’t feel hungry, and included food that wasn’t just canned tuna and dry toast.
Now for the proof, but before I present my meal plan and discuss my results, let me recap.
Two weeks ago I successfully completed a trendy three-day diet. Although, I lost three pounds, my blood pressure rose and my body composition did not change. I hypothesized that by incorporating the things that worked from the fad diet with the needs of my body type I would experience fat loss and maintain a healthy blood pressure. Furthermore, I would create a simple meal plan that wouldn’t require me changing my current food preferences.
Day 1
Breakfast
Instant apple & cinnamon oatmeal with a tablespoon of coconut creme coffee creamer.
Lunch
Half of an avocado followed by a chocolate decadence IsaLean Bar.
Afternoon Snack
Twelve dry roasted almonds.
Dinner
Tai chicken salad; Ingredients included:
- 6oz of roasted chicken breast
- 2 oz of chopped carrots
- 1 broccoli spear
- 1/3 cup of snap peas
- 1 tbsp of rice vinegar
- 1 tbsp of lemon juice
- 2 tbsp of soy sauce
- 1/4 tsp of cayenne pepper
Evening Snack
Creamy french vanilla protein shake with a medium banana and a tablespoon of coconut creme coffee creamer.
I loaded up the calories on the first day in order to survive the next two days. My total caloric intake was 1425. My nutrient composition was 37% from carbs, 36% from fat and 27% from protein.
Although, the composition was not ideal, this meal plan satisfied my hunger and was still half of my regular calorie intake. The reason my macronutrients did not line up with my original plan was because I unwittingly added a protein shake at the end of the day in order to add calories not realizing that I hadn’t entered my meal at lunchtime into fitbit. In fact, I unknowingly did this all three days.
Day 2
Breakfast
Instant apple & cinnamon oatmeal with a tablespoon of coconut creme coffee creamer.
Lunch
Half of an avocado followed by half a large grapefruit.
Afternoon Snack
Extra sharp cheddar cheese stick.
Twelve dry roasted almonds.
Dinner
Blueberry faux cheesecake; Blended ingredients included:
- 1.5 scoops of creamy vanilla protein powder
- 1 cup of low fat cottage cheese
- 1.5 cups of fresh blueberries
- 1 tbsp of sugar
Evening Snack
30 parmesan crisps
My total caloric intake was 1193. My nutrient composition was 41% from carbs, 31% from fat and 28% from protein.
Although, the composition was not ideal, this meal plan satisfied my hunger and was less than 1200 calories. By the way, the fake blueberry cheesecake was fabulous. It contained the consistency of cheesecake and the sweetness of blueberries.
Day 3
Breakfast
Instant maple and brown sugar oatmeal with a tablespoon of coconut creme coffee creamer.
Lunch
Chocolate decandence IsaLean bar.
Afternoon Snack
Peach Mango Green Tea
12 parmesan crisps
Dinner
Sweet Summer Salad; Ingredients included:
- 8 oz of cherry tomatoes
- 2/3 cup of berries
- 6 oz roasted chicken breast
- 3 oz of organic baby spinach
- 3 tbsp of seasoned rice vinegar, basil & oregano
- 1 tbsp of balsamic vinegar
Evening Snack
Creamy french vanilla protein shake with a medium banana and a tablespoon of coconut creme coffee creamer.
My total caloric intake was 1480. My nutrient composition was 41% from carbs, 31% from fat and 28% from protein.
Although, the composition was not perfect, this meal plan satisfied my hunger and was less than 1500 calories.
Results
I weighed-in using a higi station at my local pharmacy. I use this unit because it’s consistent and gives me more than just weight as a metric. It offers me measurements on weight, BMI, body fat percentage, blood pressure, pulse and hydration level. Below I’ll give you my metrics taken the day before I started my diet and metrics taken the day after my three day diet.
Day 0 – Before metrics
- Weight – 174 lbs
- Pulse – 79 bpm
- Body Fat Percentage – 25.53%
- Systolic – 130 mmHg
- Diastolic – 89 mmHg
- BMI – 28.99
- Hydration – high (acceptable level)
Day 4 – After metrics
- Weight – 168 lbs
- Pulse – 61 bpm
- Body Fat Percentage – 23.05%
- Systolic – 114 mmHg
- Diastolic – 77 mmHg
- BMI – 27.99
- Hydration – high (acceptable level)
There was no question in my mind that the modified three-day diet that I tailored for my body type surpassed my expectations. It outperformed the so-called “Military diet” and was much easier to execute.
My mind was clear and my body satisfied through the diet. I was able to cut calories and not sacrifice energy. In the end, it paid off. I lost 6 pounds of fat and not just water. My blood pressure actually improved and my resting heart rate lowered.
I’m satisfied that I can recreate the results from my diet plan, so I’m going to practice it again. This time I’ll add a few more metrics such as waist circumference and fat versus lean mass comparisons.
Stay tuned.
If you try my three-day-diet outlined above, please let me know how it went. I’d like to know if others experienced the same results as me. You may have to substitute some items based on your body type and what you have on hand. Remember, this diet is meant to accommodate what you already have on hand in your refrigerator and pantry.
Respond below if you have any questions or comments about this post.