Top Cottage Cheese Substitutes for the Military Diet That Actually Work!

The military diet, also known as the 3-day diet or the 3-day military diet, is a weight loss program that claims to help users drop 10 pounds in just three days. This ultra-low-calorie plan has gained popularity for its promise of rapid weight loss. However, the diet is very specific about what you should eat. The diet notes that you must "follow the menus exactly!" and that users may not "vary or substitute any of the foods."

This article explores suitable substitutions for cottage cheese and other foods within the military diet, enabling individuals to adhere to the plan while accommodating dietary restrictions, allergies, or personal preferences.

Understanding the Military Diet

The military diet is a low-calorie diet that outlines specific foods to consume for three days, followed by four days of flexible eating. It involves three meals per day without snacks, encouraging the consumption of water, plain coffee, and tea. After three days of dieting, you can eat your normal foods, but do not overeat. After four days of normal eating, you may continue a three-day regimen. The goal is to create a calorie deficit, leading to weight loss. The military diet is a very low calorie diet (VLCD). Most days, the plan’s caloric total amounts to less than 1,400 calories.

The Importance of Substitutions

While the military diet emphasizes strict adherence to the menu, it also allows for substitutions to accommodate food allergies, dietary restrictions, or personal dislikes. This is crucial for individuals who cannot or prefer not to consume certain items on the list, such as tuna, cauliflower, cantaloupe, or cottage cheese. For example, foods like bread, ice cream and eggs can cause allergic reactions in some people.

General Guidelines for Substitutions

When making substitutions, it's essential to choose similar foods and maintain comparable portion sizes to keep the calorie intake consistent with the original diet plan. Here are some general guidelines:

Maintain Calorie Count: Ensure that the substitute food has a similar calorie count to the food it replaces.
Consider Macronutrients: Pay attention to the macronutrient content (protein, carbohydrates, and fats) to ensure a balanced intake.
Account for Dietary Restrictions: Choose substitutions that align with any dietary restrictions, such as vegetarian, vegan, gluten-free, or lactose-free diets.
Read Labels: Always check the labels of substitute foods to ensure they meet your dietary needs and avoid potential allergens.

Cottage Cheese Substitutions

The military diet often calls for cottage cheese. Just 1 cup (220 grams) of this dairy product provides 180 calories and 24 grams of protein.

Here are some alternatives for cottage cheese, keeping calorie and protein content in mind:

Dairy Alternatives

Greek Yogurt (Plain, Nonfat): 1 cup (312 grams) provides 184 calories and 32 grams of protein. This is a great option as it offers a similar calorie count and even more protein than cottage cheese.
Ricotta Cheese: 1/2 cup (124 grams) contains 186 calories and 9 grams of protein. While the calorie count is similar, it has significantly less protein than cottage cheese.
Mozzarella Cheese (Shredded): 1/2 cup (57 grams) provides 169 calories and 13 grams of protein. This is another lower-protein option compared to cottage cheese.

Meat and Egg Alternatives

Large Eggs (Boiled): 2.5 eggs (125 grams) contain 194 calories and 16 grams of protein. This can be a suitable alternative, providing a comparable calorie and protein content.
Ham Steak: 5 ounces (142 grams) provides 173 calories and 28 grams of protein. This is a good option if you want a higher protein alternative.

Vegan Alternatives

Tofu: 1/2 block (232 grams) provides 176 calories and 19 grams of protein. Tofu is a good plant-based alternative, offering a similar calorie and protein content to cottage cheese.
Soy Milk (Unsweetened): 1 cup (240 mL), plus 2 tablespoons (34 grams) of hummus: (74 calories, 11 grams of protein
Almond Milk (Unsweetened): 1 cup (240 mL), plus 2 tablespoons (34 grams) of hummus: 122 calories, 3.5 grams of protein. Only if you double or triple the amount of milk and/or hummus can you can approach the desired calories - and you may still fail to reach the protein content of cottage cheese.

Substitutions for Other Common Foods

Here are some common military diet foods and their suitable substitutions:

Canned Tuna

Lean Meat: Chicken breast, turkey, or lean beef.
Fish: Grilled sushi-grade tuna or pollock.
Vegetarian: Cottage cheese (as mentioned above).
Vegan: Tofu, almonds, avocado with hummus.

Lean Meat

Vegetarian/Vegan: Lentils, pinto beans, shiitake mushrooms, tofu.

Hot Dogs

Meat-Based: Turkey sausage, chicken sausage, Spam.
Vegan: Vegan sausage, Beyond sausage, black beans, lentils.

Eggs

Meat-Based: Bacon.
Vegetarian: Milk (skim).
Vegan: Avocado, baked beans.

Vanilla Ice Cream

Dairy Alternative: Greek yogurt, low fat, strawberry flavoredDairy-free Alternatives: Apple juice, Almond milk, vanilla flavored

Toast

Grain Alternatives: Tortilla (flour), Kashi cereal.
Gluten-Free Alternatives: Tortilla (corn), rice cake.
Other: Sunflower seeds, high protein bar, yogurt with flaxseed.

Saltine Crackers

Grain Alternatives: Wheat crackers, couscous.
Gluten-Free Alternatives: Rice cake, gluten-free crackers, quinoa.

Grapefruit

Citrus Fruits: Other citrus fruits like oranges or clementines (though the diet discourages oranges).

Coffee and Black Tea

Caffeinated Alternatives: Green tea, sugar-free Red Bull.
Caffeine-Free Alternatives: Hot chocolate (sugar-free), herbal tea.

Considerations for Specific Dietary Needs

Vegetarian and Vegan Diets

For vegetarians and vegans, substituting meat, fish, and dairy products with plant-based alternatives is essential. Good sources of plant-based protein include tofu, lentils, beans, and nuts. However, it's important to note that vegan substitutes may not always provide enough protein when substituting calorie for calorie.

Gluten-Free Diets

Individuals following a gluten-free diet should replace toast and crackers with gluten-free alternatives like rice cakes, corn tortillas, or gluten-free crackers. Always check the packaging to ensure the products are certified gluten-free and avoid cross-contamination.

Lactose Intolerance

Those with lactose intolerance can substitute dairy products like cottage cheese and milk with lactose-free alternatives such as soy milk, almond milk, or lactose-free yogurt.

Is the Military Diet Effective or Sustainable?

The military diet can lead to weight loss due to its low-calorie nature. However, it's important to understand that this weight loss may not be sustainable in the long term. Registered dietitian Liz Weinandy notes that the military diet likely works for many people because it's a low-calorie diet and if a person takes in fewer calories than they burn, weight loss will happen. There's nothing magical about it other than whoever follows it is likely eating fewer calories and a lot fewer carbs than usual.

The diet is not very healthy. It has quite a few processed or empty calorie foods like hot dogs and ice cream, not enough fruits and vegetables or essential fats and is well below the recommended amount of fiber, magnesium and calcium for an average adult.

Additionally, the diet doesn't promote healthy eating habits or behavior change. It's a short-term fix that may not lead to lasting results. Instead of getting caught up in the fad of the 3-day diet, consider finding a more sustainable alternative.

Read also: The Hoxsey Diet

Potential Risks and Side Effects

It is important to consult a doctor before starting the military diet, as it is very low in calories. Some potential risks and side effects of the military diet include:

Nutrient Deficiencies: The diet may not provide all the essential nutrients your body needs.
Muscle Loss: Very low-calorie diets can lead to muscle loss, which can decrease strength and metabolic rate.
Weight Regain: Rapid weight loss can be followed by weight regain once you return to a normal eating pattern.
Unhealthy Eating Habits: Restrictive diets can promote disordered eating and an unhealthy relationship with food.

A Sustainable Approach to Weight Loss

Instead of relying on fad diets like the military diet, consider adopting a more sustainable and healthy approach to weight loss. This includes:

Balanced Diet: Focus on eating a variety of nutrient-dense foods, including fruits, vegetables, lean protein, and whole grains.
Regular Exercise: Incorporate regular physical activity into your routine.
Mindful Eating: Pay attention to your hunger and fullness cues and eat mindfully.
Behavior Change: Make gradual, sustainable changes to your eating habits.
Professional Guidance: Consult a registered dietitian or healthcare professional for personalized advice and support.

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