While the Military Diet plan is easy to follow (thanks in part to its simplicity), the foods featured on it are not to everyone’s tastes. Due to the fact that the diet doesn’t feature the largest variety of food types, many people are put off by the diet purely because it is mostly made up of food they dislike.
If you are not able to enjoy any of the foods featured in a diet it will make it seriously hard to stick to, which is why finding alternates is always important.
There are also many people that would like to try this diet but can’t due to food allergies. So it is necessary to find alternatives to gluten or lactose free products. The same can be said of vegetarians who do not eat meat, which could certainly struggle with a diet such as this.
Luckily there are many substitutes that can be made throughout the Military Diet, so regardless of your dietary needs; you can make the most out of this weight-loss regime.
One important aspect of swapping out foods is to ensure your substitution foods have the same amount of calories. This means that the stated weight of the food isn’t important, but rather the amount of calories it contains.
So if you are swapping your tuna that weighs 1oz for chicken, it will not be replaced by 1oz of chicken, but instead the amount of chicken that equals the calorie content of 1oz of tuna.
Here are some of the recommendations we found to be helpful if you are looking to replace any of the foods found in the Military Diet.
Grapefruit is one of the most difficult foods to swap out, due to the fact there aren’t many alternatives that offer the same benefits of this particular fruit. For example, you cannot swap the grapefruit serving with an orange, as it will cancel the benefits gained in relation to the diet.
½ tablespoon of baking powder in water can achieve the same effect should you not be able to eat a grapefruit.
Peanut Butter Substitution
Whether it is down to taste or allergies, a lot of people cannot eat peanut butter, which happens to be an important component of the diet. Instead you can replace it with other various butters, including sunflower, soy, pumpkin, or almond.
Various whole grain foods can replace the bread from the military diet. Servings that replace bread include 1/8 cup sunflower seeds, ½ cup whole-grain cereal, ½ protein bar, ¼ cup yogurt, or ½ teaspoon flax seed. Alternatively, you can use two tortilla wraps.
Green tea is one of the few beverages that you can replace coffee with, but the problem remains – sugars. You cannot have any sugar or artificial sweeteners, which makes liking hot chocolate difficult – should you opt for the sugar-free types though, you will get a minor amount of caffeine. A good option for sugar would also be Stivia, which is an all natural sweetener that is healthy for you.
Various fruits can be used instead of bananas. One entire banana constitutes either two kiwi fruit, 1 cup papaya, or 2 apricots. Grapes also work fine, as do plums and even apple sauce, providing the calorie content remains the same.
Many people are not a fan of canned tuna, but it is an important aspect of the diet. Substitutes have to be carefully selected not to add any more calories to your meals. Chicken or lean meats are best for this, but cottage cheese, tofu, almonds and peanuts are all viable alternates as well.
Green Beans Substitution
Green beans can be easily replaced with any type of leafy green vegetable, again making sure no additional calories are added. Lettuce and spinach are popular choices, but you can even swap with tomatoes too.
Vegetarians will need to swap out their meat for traditional substitutes, such as lentils, beans or tofu.
Squash, parsnips, celery, bell peppers and beets are fine choices for swapping out carrots.
Similar cruciferous vegetables to broccoli work as great alternates, including cauliflower or Brussels sprouts, along with other green veggies such as asparagus or spinach.
When swapping out cheddar cheese, you can either opt for a different cheese in the shape of cottage cheese, or go for eggs or ham to fully avoid dairy.
Should you wish to swap out cottage cheese, you can opt for plain Greek yogurt, eggs, or ham. Cheddar and ricotta cheese can work too.
A few substitutes for eggs include 1 cup milk, ¼ cup of seeds and nuts (most types are fine), 2 bacon slices or 1 chicken wing.
Ice Cream Substitution
There isn’t much in the way of alternatives to vanilla ice cream for the diet, but 1 cup fruit yogurt is one such choice, as is apple juice.
Saltine Crackers Substitution
Rice cakes are likely your best bet for swapping out this snack, but remember to ensure the calories remain the same!
If you would like to get access to the complete Food Plan for the Military Diet, click the link below and download it to your computer or phone for easy access!