militaryman's own diet


Approx. 350 calories for breakfast which normally includes 1 cup of cereal and 2/3 cup skim milk and coffee OR instant oatmeal and coffee. Eat a 2 pieces of fruit during mid-morning for a total of 150-200 calories. Eat a light lunch of can of light soup (200cal) or tuna and crackers (200cal) along with a light yogurt (80-100cal) . Dinner is usually as many steamed veggies as I want and a cup of rice and grilled piece of chicken trying to keep it around 400cal.

Evening snack to be a skinny cow fudge bar (100cal) or minibag of popcorn (100cal) or peppermint patty (120Cal)

(militaryman's food tips)

 Foods you can have

Breads, Grains, Cereals, Pasta, Rice
Meat and Fish
Fruit and Fruit Juices
Vegetables and Legumes (e.g. Beans)
Dairy Products - Milk, Cheese, etc
Eggs and Egg Substitutes
Nuts and Seeds
Fats and Oils
Herbs, Spices, Sauces
Others, Snacks, Sweets, etc

Not OK

 How To Follow militaryman's own diet:

Record and track everything.... Never cheat and leave something off! Measure protions! Stay under your target calorie amount and try to maximize the net loss in calories by doing exercise as often as possible. I get most of exercise from walking at lake because that is what I enjoy. Try to develop an exercise habit that you enjoy doing and make it a lifetime thing. Try to pick something that is going to be doable years down the road vs. something that will wear down your body parts quickly.
  by member militaryman
Well, just a typical dude in his 40's that put on about 1-2 lbs a year for the last 20 since basic training. Started in April 2010 restricting calorie intake to average 1200-1300 and daily brisk walking. Took me about 100 days to drop 40 pounds and now ...
member since: 22 Apr 10

Recent Recipes

FatSecret members recently rated these recipes for militaryman's own diet:
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Cabbage Noodles
A low carb, low calorie and high fiber alternative to pasta.
cals: 17kcal | fat: 0.09g | carbs: 3.91g | prot: 1.01g
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About / History

I realized that I just eat too much when I eat and eat too many extra's so rather then go on a diet that is "name-brand" and cost myself major $$ I just continued to eat the same good things I normally eat in very controlled portions. Also cutting out the bad things I used to eat or substituting them with better alternatives. (ie.. fatfree mayo for regular mayo) Adding exercise to the mix makes for a fat burning machine.

militaryman's top tips

1.No Sugar drinks or juice.
2.When eating out be very careful and honest about food recording/tracking.
3.No snack chips, at all. Free chips and salsa at restaurants will kill your efforts. Eat the salsa on food, not chips.
4.Eat slowly!
5.Order less than you want! You will probably be satisfied with a small portion.
6.Sauces and dressings are KILLERS. Chose mustard on subway sandwiches. Buy Fat free italian dressing for salads or order a lo-cal dressing at restaurants and ask for it on the side so you can control amounts on salad.

  Why choose "militaryman's own diet"?
 Promotes long term weight loss
 Promotes rapid weight loss
 Teaches sustainable weight loss skills
 A roadmap for a healthier lifestyle

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