Three-day military diet: lose 4.5 kg in a week!

We must admit that we do not know how the military diet appeared or what military personnel have to do with it, but the fact remains that it is extremely popular among those who want to lose weight quickly. And if, for example, you only have a week to fit into a beautiful red dress, then the military diet is what you need! Some of the products proposed in the article may seem strange, to put it mildly, but believe me, the result is worth it.

The diet is designed for 3 days (+ 4 more, during which certain restrictions also apply) and is based on the principles of increasing metabolism. If you believe people who managed to try the method on themselves, then in about a week you can lose up to 4.5 kg . Let us immediately make a reservation that the military diet does not accept cowardice and cowardice - it is very low in calories and provides for serious restrictions, but in extreme cases, when time is short, it is the only possible solution. In short, to achieve good results you will have to suffer. But first things first.

What is the military diet

The military diet is an effective nutrition method designed for rapid weight loss of up to 5 kg in just 3 days. To this period you should also add 4 days, during which there are certain restrictions on food.

The military diet is low-calorie, so it requires enormous willpower to follow it correctly. But the result will definitely please you, especially if you want to quickly lose weight before an important event or vacation.

This nutrition system was developed by Pentagon specialists for soldiers who were sent to “hot spots.” This is where the diet got its name.

Advantages

Many effective diets require regular adherence because weight loss occurs gradually. Their disadvantages include the need to weigh food, prepare certain dishes and purchase large quantities of ingredients. In some cases, the additional use of certain additives is required, the price of which is almost 2 times higher than regular food products.

Such difficulties prevent people from setting up a diet, and more often they simply discourage them from following it. But the military diet does not have such rules, and besides, it only needs to be followed for 3 days, which is not much compared to other weight loss methods.

The main advantages of the military diet are its short duration and the list of products that you can buy in any store. You don't need to prepare gourmet meals while losing weight, which is important for those who don't like to spend time at the stove. The diet menu is quite simple; even the most inexperienced cook can handle it.

What is the essence of the diet?

The military three-day diet is a nutrition program developed by modern nutritionists. Many people complain about being overweight, but cannot get rid of it due to lack of willpower or money to eat only healthy vegetables and fruits during a period of long-term weight loss. An effective diet, also called the army diet, will help solve the problem.

The program is only indirectly related to military personnel. It got its name due to its extremely simple diet and low cost of products included in the daily menu. The diet requires strict adherence to all recommendations of nutritionists. It is based on reducing the caloric content of the diet and selecting foods that combine well with each other.

Who is the military diet for?

This weight loss technique has many admirers among both ordinary people and celebrities. But can it really be followed by everyone or are there some restrictions?

The military diet is designed for those who:

1. Has great motivation to lose weight, but only for a few days. The military diet is low in calories, so those who adhere to it constantly feel hungry. But this state will last only 3 days. If you can withstand this period, you will be able to fit into the necessary clothes, appear on the beach in an open swimsuit, or simply feel more confident.
2. Doesn't like to cook. Following the military diet menu is quite simple, you will soon see for yourself.
3. Has a limited budget. On most diets, for example, the Kremlin or ketogenic, you will not be able to save on food, but with the military method of nutrition this is easy to do.
4. Prefers simple and short diets. When following a military diet, you will not have to waste time studying recipes and preparing dishes, which will significantly save your time and nerves.

Who is it suitable for?

The military diet has many fans, including celebrities. And it is not surprising, given the effectiveness of the technique. But does this mean that the military diet is suitable for everyone?

It is most suitable for the following categories of people.

1. People who are motivated enough to exert great willpower, but for only a few days . The technique described is low in calories, so you will most likely feel hungry, but this will only last for three days. And if you can withstand such a tough 72 hours, you will be rewarded with good results that are not a sin to boast about.
2. People who do not have the desire/time to buy special products and prepare dishes from them . Following a military diet is easy, as you will soon see for yourself.
3. People with a limited budget , but a strong desire to quickly get rid of a few kilograms.
4. People who do not like long and complex diets . The military diet, unlike traditional methods that provide a lot of options or possible solutions, laconically and clearly “orders” what to do. This means that sticking to it is much easier, because you just need to eat what they say, and not waste time creating a menu or studying recipes.

Permitted and prohibited products

You will only be able to lose weight if you stick to a solid three-day meal plan. At the same time, it is important to adhere to some other restrictions so that the result of the diet satisfies you.

You cannot change your meal plan, with the exception of substitute products for vegetarians. Drink 2 liters of clean water per day. Remember, it is up to you whether you can lose weight or whether you will look for other ways to lose weight.

Believe in your strength! Yes, for 3 days you will experience extreme hunger and think about quitting the diet. Keep yourself in control, think about the result and you will succeed!

After a three-day diet, eat moderately for another 4 days (up to 1500 calories per day). As a result, it turns out that you adhered to the recommended diet not for 3 days, but for a week!

What is forbidden to eat during a diet? You should not snack or eat light snacks between meals. Many diets allow this, but not military ones. Try to hold out for 3 days on three meals a day and then you will see how slimmer you have become. But if you eat more, you will lose less extra pounds. Do you need it?

Men on the military diet should add 100 calories each day. This is due to the fact that the stronger sex requires more calories than women.

Increase efficiency? No problem!

The most attractive thing about the military diet is that it lasts only 3 days . After this time, you consume no more than 1.5 kcal per day to maintain or improve your results. However, for greater effectiveness, you can stay on the diet longer. Instead of relaxing for 4 days, you can repeat the three-day course, and then add another day to get a plan for the week.

The plan in this case should look like this:

• Monday – day one;
• Tuesday – day two;
• Wednesday – day three;
• Thursday – day one again;
• Friday – day two;
• Saturday – third day;
• Sunday is the first day.

Of course, this is quite tough, but all your efforts and suffering will be rewarded!

How to eat as a vegetarian on a military diet

If you do not eat meat products, but you have a desire to lose weight on a military diet, you can slightly adjust the menu. For example, instead of eggs, meat and tuna, eat other foods that are a source of protein.

The following foods contain a lot of protein:

• soy;
• lentils;
• nuts;
• Quorn (a meat substitute made from mushrooms).

Don't like grapefruit? Replace it with half a teaspoon of baking soda diluted in a glass of water. This drink effectively burns fat deposits (for more details, see the article Baking soda for weight loss).

Don't like tuna? Eat other fish instead or replace it with another protein source described above.

An important condition: the new product must contain the same amount of calories and protein as the one it is replacing. For example, an apple contains 75 calories, if you replace it with another product, it should have the same calorie content.

Please note that new products must be from the same group as those being replaced. That is, vegetables can only be replaced with vegetables, and fruits with fruits. This will allow you to maintain the necessary balance of nutrients during each meal.

Upon completion of the diet, do not try to immediately return to your usual diet. Firstly, because of this, all the lost kilograms will return almost immediately. Secondly, you will feel annoyed that the results of the diet were so short-lived.

What to eat and what to avoid

Although people on this diet are allowed to consume any food they like, whole, nutrient-rich organic foods are encouraged, while processed foods, preservatives, added sugars and artificial sweeteners should be avoided.

Foods eaten in small portions during the 20 hour fasting phase:

• Fruits : apples, bananas, kiwi, mango, peach, pineapple, etc.
• Vegetable juices : beets, carrots, celery, etc.
• Broth : chicken, beef, etc.
• Raw vegetables : green leafy vegetables, carrots, peppers, mushrooms, onions, etc.
• Seasonings : a small amount of olive oil, apple cider vinegar, etc.
• Dairy products : milk, yogurt, cottage cheese, etc.
• Protein : Hard-boiled or poached eggs.
• Drinks : water, coffee, tea, etc.

During the overeating phase, the following foods should be included in the menu:

• Cooked vegetables : cauliflower, Brussels sprouts, zucchini, green leafy vegetables, etc.
• Protein : chicken, animal meat, fish, turkey, eggs, etc.
• Starches : beans, potatoes, corn, sweet potatoes, etc.
• Grains : oats, quinoa, pasta, bread, barley, etc.
• Dairy products : milk, cheese, yogurt, etc.
• Fats : nuts, olive oil, etc.

Foods to avoid:

• Candies
• Cookies and cakes
• Potato chips
• Fast food
• fried food
• Processed meats (sausages, factory-made bacon, prepared foods)
• Refined carbohydrates
• Artificial sweeteners
• Sweetened drinks such as fruit juice and sodas

Summary:

The Warrior Diet encourages nutrient-dense foods such as vegetables, fruits, and lean protein. Processed foods and added sweeteners should be avoided.

The effectiveness of the military diet

Following this nutritional method gives amazing results! From a scientific point of view, effectiveness is due to the following reasons:

• Low calorie foods. Fat cells appear as a result of eating high-calorie foods. Every time you overeat, all unused calories are converted into fat. To burn them, you need to exercise or reduce your caloric intake. The military diet replenishes the energy deficit through accumulated fat deposits, resulting in weight loss.
• Intermittent fasting. This is a popular and effective weight loss technique that alternates periods of fasting and normal eating. During fasting, insulin sensitivity increases, causing the nutrients consumed to penetrate the liver and muscle cells, rather than fat tissue.
• Fasting helps reduce IGF-1 (insulin-like growth factor) levels. This is due to an increase in the intensity of burning fat cells, stimulation of muscle growth and recovery, and a reduction in the risk of type 1 diabetes. All these changes can be observed both with a military diet and while eating up to 1000 calories per day.
• Diet helps speed up metabolism. What is metabolic rate? This is the number of calories burned per day. The higher your metabolic rate, the faster you lose weight. The military diet contains foods that accelerate metabolism, which means that fat cells are burned more actively.

For example, to digest foods containing large amounts of protein, the body spends a lot of calories. Foods high in fiber (apples, beans, etc.) and low in calories also help speed up your metabolism.

Foods containing a lot of calcium, such as cottage cheese, also help burn fat. This is due to the fact that calcium seems to combine with fat, after which it helps it pass through the digestive system without being digested.

Pros and cons of the method for women and men

Although the diet is controversial, nutritionists highlight the following benefits:

• There is no need to monitor the calorie content of foods and dishes, calculate the glycemic index, alternate something and constantly weigh portions. A person losing weight does not have to learn the basics of biochemistry and calculate the amount of proteins, carbohydrates and fats in each product.
• Periods of fasting proceed in a calm mode, the body begins to function in survival mode. This leads to the burning of existing fat deposits, strengthening the immune system, and the complete absorption of all nutrients from food.

  

• When performing physical exercises against a background of malnutrition, the body begins to burn “old fat” faster, training is much easier to tolerate than with constant snacks, and gives a boost of energy for the whole day.
• The concept of “hunger strike” should not be understood fully, because during this period it is still allowed to consume fruits, vegetables, and teas. It is important to exclude fast carbohydrates, sugar, and flour from your diet.
• Meal times are determined in random order. The only thing that is required is to overeat no later than 3-4 hours before bedtime.
• Physical activity according to the Ori Hofmekler method is a strength fitness complex that gives excellent weight loss results even outside the warrior diet.

Military diet menu for 3 days

To get the figure of your dreams, just follow a three-day military diet, the menu of which is given below.

First day:

• breakfast - half a grapefruit, 1 whole grain toast, 1 cup of coffee or tea, 40 g peanut butter;
• lunch - 0.1-0.15 kg of tuna, toast, a mug of coffee or tea (with caffeine);
• dinner - 100 g of meat of your choice, half a banana, 250 g of green beans, 1 medium apple and 1 vanilla ice cream.

Second day:

• breakfast - half a banana, toast and 1 boiled egg;
• lunch - 5 crackers with salt, 1 hard-boiled egg, 250 g of cottage cheese;
• dinner - 2 beef sausages, half a banana, 200 g of broccoli, half a glass of vanilla ice cream and 100 g of carrots.

The third day:

• breakfast - 5 crackers with salt, 1 medium apple, 50 g of cheddar;
• lunch - 1 boiled egg, 1 toast;
• dinner - half a banana, 200 g of tuna, 1 vanilla ice cream.

On days 4, 5, 6 and 7, you can eat whatever you want, but keep in mind that the daily calorie content of meals should not exceed 1500 calories. You can take a 1500 calorie diet as a basis for your diet. If the calorie content of the food is higher, you will not get the desired result.

While losing weight, drink at least 2 liters of pure water without gases daily. This will make it easier for you to tolerate the diet and remove harmful substances from your body faster. Drinking carbonated drinks or those containing sweeteners is strictly prohibited.

Quitting the diet

You need to exit the diet as smoothly as possible. For the first 3–5 days, it is necessary that the caloric content of the daily diet does not exceed 1500 kcal. You can include fermented milk products, fresh vegetables, and fruits in the menu. After a week, it is permissible to return to your previous diet, but it is advisable to give up confectionery, sweet and fatty foods.

If a person plans to lose weight on an army diet in several stages, during the break between three-day strict restrictions, you need to eat as fully as possible, but limiting the caloric content of the diet and refusing harmful foods. This will help the body more easily tolerate a forced deviation from its usual diet and make the result more sustainable.

On any diet it is necessary to take additional vitamin complexes

In the process of leaving the diet, experts recommend taking additional vitamin and mineral complexes.

Physical exercise

Physical activity has virtually no effect on the results of a military diet, but it is still recommended to exercise while losing weight. During training, calories are burned faster, and if you consume less calories per day than necessary, the body uses fat deposits. As a result, you will lose more than if you simply followed a diet.

Don't know where to start? A 20-30 minute walk in the morning or after work. If you were actively involved in sports before losing weight, then continue in the same spirit. But remember, low calorie intake may leave you feeling tired or weak.

We recommend that you try exercises for a toned butt and abs. Maybe,

General rules

When following a dietary course, you must strictly follow the following rules:

1. Divide the diet into 2 halves: the hungry stage and the overeating stage. It is required to restrict food for 20 hours. Eating is allowed only within 4 hours before bedtime.
2. During fasting, it is strictly forbidden to completely exclude food. If you refuse to eat food, the likelihood of developing side effects from the digestive system will increase. If you feel an acute feeling of hunger, you should drink freshly squeezed juice, which is recommended to be made at home from vegetables. It is allowed to eat seeds, fruits and berries.
3. During the diet, you need to subject the body to physical activity. In this case, you can only do exercises on an empty stomach. After completing training, you are allowed to eat 2-3 hard-boiled chicken eggs, drink fermented milk drinks or yogurt.
4. In the evening, you should eat only in a strict order. Animal products should follow vegetables and fruits. Cereals, confectionery and flour products should be eaten last. A big plus is choosing your own food and its quantity.
5. Dinner dishes should be prepared independently from natural products.
6. It is necessary to observe the drinking regime. The body should not feel thirsty. During the day, it is allowed to drink mineral still water, green tea or herbal infusions. The amount of liquid should reach 1.5-2 liters.
7. It is recommended to eat baked, boiled or steamed foods. It is necessary to exclude fried, fatty, pickled and smoked foods from the diet. Products prepared using these methods are difficult to digest. Nutrients in over-salted or fried foods are poorly absorbed in the intestinal tract.

While following a dietary course, you should try to balance your diet. You don't need to eat only plant foods. The body must receive the required amount of animal protein, since proteins are actively absorbed by skeletal muscle tissue.

Recommendations

Below we will give simple tips that will help make the weight loss process easier. The three-day military diet is a fast and tough nutrition method, but even it can be sustained if you remember the results and follow certain rules:

1. Drink a glass of water when you wake up and before every meal. This will reduce the feeling of hunger and remove harmful substances from the body.
2. Buy the supplies you need before you go on a diet. If you go shopping hungry, you will end up buying a lot of unnecessary and forbidden food.
3. It is best to go for a walk in the morning, before breakfast. This will help burn extra calories.
4. Ask a friend or family member to follow the military diet with you. This will help you not to lose weight and make it easier to lose weight.
5. Be sure to weigh yourself before and after losing weight to see the results!

Risks and side effects

Difficulty to follow

Most of the negative reviews of the Warrior Diet are due to the fact that people simply cannot follow it. They cannot bring themselves to fast for 20 hours.

Some people cannot cope with this task physically. However, most experience psychological difficulties. And they complain that this dietary regimen ruins their usual way of life and causes social problems (worsens relationships with loved ones, work colleagues, etc.).

Not suitable for everyone

There are population groups for whom the warrior diet is categorically contraindicated. This:

• children;
• pregnant and lactating women;
• type 1 diabetics;
• people with heart failure;
• those who have or have had eating disorders (bulimia, anorexia);
• people with low body weight.

Cancer patients and type 2 diabetics can follow the warrior diet only with the permission of their doctor.

Common side effects

Men tolerate this type of nutrition more easily than women. It’s not for nothing that the technique is called the warrior diet.

The following side effects may occur:

• insomnia;
• anxiety;
• disruptions of the menstrual cycle;
• weakness, lightheadedness and dizziness;
• an irresistible feeling of hunger;
• constipation;
• irritability.

Eating high-quality natural products during the 4 hours allotted for eating helps to minimize all these unpleasant symptoms. No fast food or buns. Only nutritious food.

Reviews

Below are reviews and results from people who followed the military diet. Check them out to see if this weight loss method is worth sticking with or if it’s better to find another one.

Valentin, 36 years old

Some time ago I needed to lose 4 kg. My wife recommended going on a military diet, the slogan of which is “Lose up to 5 kg in just 3 days.” To be honest, I didn’t really believe that this nutritional method would help me. The diet was difficult to stick to, but I did it. My result is minus 4.5 kg.

Anna, 28 years old

I rarely go on diets because I consider my weight to be normal. The last time I lost weight was a year ago, before the wedding, I followed the Hayley Pomeroy diet. Before my vacation, I urgently needed to lose weight; a friend recommended a military diet. In 3 days I lost 3 kg, I’m very happy!

Violetta, 42 years old

The military diet is a tough but effective nutrition system for weight loss. While following it, I managed to lose 5 kg in 3 days, which is a good result. Of the minuses, I would like to note the constant feeling of hunger and slight weakness.

Following a military diet only gives amazing results if you follow it correctly! Remember this while losing weight. And do not rush to return to your usual diet immediately after stopping the diet.

Contraindications and harm

The diet is not balanced, so it is not suitable for everyone. This weight loss program is contraindicated:

• people with severe metabolic disorders;
• pregnant women;
• people suffering from chronic heart and kidney diseases;
• nursing mothers;
• teenagers under 18 years of age and older people.

Dieting can be harmful to a person, even though it is not long-term. People with weakened immune systems and expectant mothers need to eat properly and nutritiously. Refusal of foods containing large amounts of carbohydrates leads to metabolic disorders. There is a deficiency of certain vitamins and mineral compounds. And this does not happen in 3 days. You need to understand that the periods of preparation for and exit from the diet also require compliance with certain restrictions. High rates of weight loss lead to the appearance of stretch marks if there is a predisposition to them.

Army diet: 4 kg in three days

The Army Diet is gaining great popularity on the Internet. This is not cabbage soup with pearl barley, as it might seem at first glance (although why not - but on other days). Why is she so popular? The so-called Army diet, although not directly related to the army, allows you to quickly lose several kilograms - up to 4 kg in just 3 days. However, you are allowed to eat ice cream and hot dogs.

A quick loss is definitely a big plus. One of the disadvantages of this diet is that it is classified as low-calorie, so it may be accompanied by a feeling of hunger, fatigue, and decreased mood. The diet includes both dishes that are healthy from the point of view of a healthy lifestyle, and those that are not so healthy, but tasty from the point of view of the common man in the street. Another advantage is the absence of overt “exotic” and expensive ingredients, such as quinoa, almonds or salmon. Some dishes include bread, but this, again, is not special whole grain varieties, but a regular “bun”. However, if you love healthy bread and buy only that, then naturally there is no need to exchange it for unhealthy bread.

This diet is strict, which means that you need to strictly adhere to the stated rules and eat the set of dishes that is offered. There are no snacks provided, nor are there any food substitutions to suit your taste. You can change one dish by choosing from the suggested substitutions in case of food intolerance, allergies or other health problems. For example, you can swap meat for tofu if you're a vegetarian, or peanut butter for unsweetened tahini if ​​you're allergic to peanuts, but you can't swap, say, grapefruit for orange or ice cream for candy. Most likely, it was the “military” rigor, lack of variation and expected discipline that predetermined the name of the diet.

As was said, the diet itself lasts 3 days, after which you need to return to your normal reasonable diet for at least 4 days. If desired, the diet can be repeated, but not earlier than after 4 days, and no longer than 3 days in a row.

Difficulty level: Medium

Day one (1400 calories)

Breakfast: • 1 toast; • 2 tbsp. spoons of peanut butter; • half a grapefruit; • tea or coffee without sugar and without milk.

Lunch: • 1 toast; • 100 g of canned tuna (can be replaced with canned mackerel or any other fish in its own juice); • tea or coffee without sugar and without milk.

Dinner: • 100 g of boiled or baked meat; • 200 g of boiled green beans; • half a banana; • 1 small apple; • 200 g vanilla ice cream.

Day two (1200 calories)

Breakfast: • 1 toast; • half a banana; • 1 boiled egg.

Lunch: • 200 g cottage cheese; • 1 boiled egg; • 5 pieces. crackers

Dinner: • 2 hot dogs; • 200 g of boiled broccoli (I think it’s acceptable to replace it with cauliflower); • half a banana; • 200 g vanilla ice cream.

Day three (1100 calories)

Breakfast: • 1 slice of hard cheese; • 1 small apple; • 5 pieces. crackers.

Lunch: • 1 toast; • 1 boiled egg.

Dinner: • 200 g canned tuna; • half a banana; • 200 g vanilla ice cream.

Additionally allowed: • calorie-free sugar substitute; • a small amount of mustard; • lemon zest; • salt and pepper, but no other spices; • chewing gum without sugar.

You can drink plain or mineral water, unsweetened teas or coffee, but no juices, milk or alcohol.

Light workouts, such as walking or yoga, are acceptable, but it is better to avoid grueling and strength training for these three days.

For the remaining 4 days, your diet should be approximately 1,500 calories.

A little “cold shower” So does the Army Diet work and why is it so popular? The military diet is a calorie restricted diet. There is no special scientific basis for it, although the authors swear that this particular combination of products will speed up metabolism, the breakdown of fats, etc. When you cut calories and create an energy deficit, your body starts burning fat instead of calories and you lose weight. Will you lose weight on the Army Diet? Probably yes. How long will you maintain this weight - that is the question.

And although the authors present the diet as a 3-day diet, they are disingenuous. In fact, you should limit yourself to 1500 calories and eat healthy for the next 4 days. So the Army Diet differs little from other diets that involve counting calories. It’s just that in the first 3 days someone has already counted them for you, and even then it’s somehow lazy, with repetitions, and in the following days you have to do it yourself. But those who are able to limit themselves in calories and portions do not need indulgences in the form of hot dogs and ice cream. To lose weight, it is enough for them to adhere to the adequate diet to which they are accustomed. If you can’t imagine eating without hot dogs or ice cream, then even if you lose a few kilograms, you can later become so carried away by the wrong food, which supposedly has nothing wrong with it, that you gain more than you lost.

In addition, any fast diet primarily loses water weight, and the Army Diet is no exception. But, as any nutritionist knows, you can lose 2 to 5 kg of water weight in just 1 day. And these are much more gentle and correct ways than eating hot dogs and canned food.

Conclusion: if you urgently need to lose a couple of kilograms without really straining yourself, you can try the Army diet. But it doesn't offer any particular benefits over similar calorie-restricted diets. It should also not be used on a regular basis, because this can lead to a deficiency of important nutrients. To maintain the effect, you should learn to limit portion sizes and choose healthy foods every day.

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Advantages and disadvantages

Military diet therapy has a number of advantages in contrast to other weight loss techniques. During the period of its observance, it is not necessary to monitor the amount of calories, proteins, sugars and lipids consumed. With a limited diet, you do not need to eat the same food and weigh the amount of food. Other benefits of the diet include:

• with increased appetite, when a person experiences slight hunger, feelings become more acute, thought processes improve, and concentration increases;
• when losing weight on a warrior diet, a person feels cheerful and does not get tired during the day;
• for 20 hours the body does not spend energy resources on the digestion process;
• During physical activity to obtain energy, the breakdown of fat masses begins, the process of losing weight accelerates.

At the same time, Hofmekler’s diet therapy has a big drawback - it is unbalanced. It is important to remember that in conditions of limited nutrition the body experiences severe stress.

Getting Started with Great Results on the Warrior Diet

You cannot suddenly switch to a warrior diet; you need to start leading a radically different lifestyle gradually, otherwise there will be no positive result. First, it is recommended to give up breakfast, then exclude lunch from the diet and leave only dinner. Ori warns that his method of losing weight is not a diet, from which you will then need to exit and return to your usual rhythm of life. This is a way of life that must be adhered to constantly.

The second step is the ability to distinguish between the feeling of hunger and the feeling of thirst. At first it will be difficult for the body to get used to the absence of its usual food, but after a week its functioning will be corrected. Energy can be extracted not only from food.

Hofmekler believes that a person spends 80% of his time on digesting food, so there is no opportunity to cleanse himself of dead cells, strengthen the immune system, rejuvenate, and become healthier. Refusal from food is a chance to cleanse yourself of toxins and waste, which theoretically leads to getting rid of tumors and other pathologies.

Regarding intensive training, it should be done twice a day for 20-40 minutes. The complex needs to be chosen so that all muscles are worked out. Only running or cycling, squats or strength training will not give the desired effect.