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How to Follow the Boot Camp Diet. After this intensive, two-week boot camp that declares
all-out war on fat, your excess pounds will be missing-in-action. You will need Eggs Fruit
Yogurt Granola Lean protein Brown rice and quinoa Beans Salad greens Low-carbohydrate
vegetables A multivitamin supplement Psyllium husks or flax seeds and exercise. Never change
your diet without first consulting your physician. Step 1. Have a breakfast that includes eggs
and fruit or yogurt with granola and fruit. Never skip breakfast, as this meal is key
for boosting metabolism throughout the day. Eat meals slowly and with awareness, chewing
each bit thoroughly to promote digestion. Step 2. Eat a lunch and dinner of lean protein,
like broiled chicken or steamed fish, along with whole grains like brown rice, quinoa,
or beans with salad or vegetables. Portion sizes should be reduced by a third to almost
half of your normal size. Step 3. Have one mid-morning and one mid-afternoon snack. Snack
on cucumbers, radishes, and celery, or a handful of strawberries or raspberries, a green apple,
or a peach, a pear, or two plums. Aim to eat at least 1,200 calories a day -- enough for
weight loss without compromising your metabolism. Step 4. Avoid packaged, processed, and fried
food; white flour; dairy; refined sugar; alcohol; coffee; tea; and carbonated beverages. Herbal
teas, such as dandelion tea, are recommended. Step 5. Take vitamin and mineral supplements,
and get fiber by adding psyllium husks or flax seeds to a glass of water before lunch.
Step 6. Do one hour of gentle aerobic exercise each day, such as walking, which will burn
fat without stressing joints. Step 7. Tone muscles with 40 minutes of circuit training,
three to five times a week. Add in 15 minutes of yoga a day, and 20 minutes of core exercises,
like crunches, every other day, and after two weeks, you'll be a fat-burning machine.
Did you know One survey found that 37 percent of male U.S. Army recruits experienced a lower
limb injury during basic training, compared with as many as 60 percent of females.