The Military Diet: Safety, Effectiveness, and Meal Plan

Some people believe that following the popular diet will help you lose weight more quickly, but maintaining weight loss may be more difficult. In fact, following a trend diet like the Military Diet might cause you to put on much more weight than you had previously shed. The military diet is a fad that is not affiliated with the military but is rather often marketed on social media to help you lose weight very fast. The diet is a low-calorie, high-protein, and low-carbohydrate eating plan.

It is said to kick-start your metabolism by encouraging you to restrict your caloric intake for three days. It is accomplished by adhering to a predetermined menu low in calories. This is then followed by a period of unrestricted feeding. All of this occurs without the consumption of any supplements or the payment of any fees or subscriptions. The diet is very restricted; consequently, it is doubtful that the benefits will be maintained over the long run, even though it may result in quick weight reduction in the short term. In addition, because of the restricted nature of this and other crash diets, your relationship with food may be altered negatively.

Note You may want to consider the Military Diet if you are interested in experiencing rapid weight loss (which has no real link to the military branches). There is no evidence from any study to suggest that it can assist you in losing weight. Due to the low-calorie content of the diet, you may find that following it causes you to feel hungry, weary, and irritable.

What does this Diet Promise?

If you follow the strategy exactly, you might lose up to 10 pounds a week. Certain foods are healthy on a diet, but other items do not appear to be healthy on a diet. The meals served for breakfast, lunch, and supper are predetermined, but that's all. There are no refreshments and no leeway in making meal selections according to your preferences. The actual diet only lasts for a total of three days. Afterward, transition to your regular, nutritious diet for the next four days. If you want to reduce your weight, you may continue to complete the program as often as you wish as long as you give yourself a rest of at least 4 days between sessions.

Only attempt to stick to the diet for up to three days.

The 3-day Plan

On the military diet, the three-day meal plan consists of a restricted variety of items, precisely sixteen in total, designed to be distributed between breakfast, lunch, and supper.

Some examples of foods that may be eaten during breakfast are −

  • toast

  • a spread of peanut butter on some fruit, such as grapefruit, apples, or bananas

  • hard-boiled eggs or cheddar cheese

The following are some examples of possible lunch selections −

  • toaster toast or saltine cookies.

  • Cottage cheese, tuna in a can, or hard-boiled eggs are other options.

The following are some possibilities for dinner −

  • any meat, hot dogs served without the bun or tuna

  • a can of green beans, carrots, or broccoli

  • apples or bananas

  • ice cream (Vanilla flavored, homemade preferable)

As you can see, the first three days of the diet don't provide much diversity in the food department.

In addition, the quantities of these 16 items that are suggested to consume decrease gradually over time. Your daily calorie consumption begins at around 1,400 calories on the first day and gradually decreases until it reaches approximately 1,100 calories on the last day. Regarding the beverages allowed on the diet, water, and herbal teas are encouraged to be consumed. On the other hand, the menu allows for two cups of caffeinated coffee or tea each day, although it strongly recommends avoiding creamers and sweeteners.

What to do in the remaining 4 days

A healthy eating pattern is the only need for the next four days of the diet, so, there are no more guidelines to follow. Those who want to accelerate their weight reduction even further are given the option of choosing from a menu consisting of 1,500 calories but with fewer restrictions. For instance, you are allowed to have snacks these days; nevertheless, you are strongly recommended to keep your portion amounts in check. Again, it is essential to bear in mind that consuming 1,500 calories per day is still considered a calorie restriction and may not satisfy the requirements for energy that each individual has. It is mainly the case if you lead an active lifestyle, which results in higher energy expenditure and, consequently, a greater need for calories.

Things to keep in mind

There are several reasons why the Military Diet may not work for everyone.

  • First, the food choices in the diet are minimal and not all that nutritious. For example, day one of the diet consists of only grapefruit, toast, and black coffee. This combination of foods will not likely fill you up or give you sustained energy throughout the day.

  • Second, the calorie restriction on a diet is extreme. You are only allowed 1,200 calories per day, less than most people need to maintain weight. When you drastically reduce your calorie intake, your body goes into starvation mode and starts to hold on to fat stores rather than burning them.

  • Lastly, following such a restrictive diet is not sustainable in the long term. Once you go off the diet and return to your regular eating habits, you will likely regain any lost weight. And since yo-yo dieting can lead to health problems like heart disease and diabetes, it's best to avoid fad diets like the Military Diet altogether.

Who should avoid Military Diet

There are a few groups of people who should not follow the Military Diet −

  • Pregnant women or nursing mothers should not follow this diet.

  • People with diabetes or other chronic medical conditions should not follow the diet without first speaking to their doctor.

  • Children under the age of 18 should not follow the diet.

  • People trying to gain weight rather than lose weight should not follow the Military Diet.


There are several benefits to following the military diet. The most obvious benefit is that it can help you to lose weight quickly. If you want to lose a few pounds before a big event, the military diet can be an effective way to do so. In addition to helping with weight loss, the military diet can boost energy levels and improve overall health. Following the diet can help to improve your cholesterol levels and reduce your risk of developing heart disease. But, as we discussed, diet is not for everyone. Thus, if you decide to go for this diet, it is better to consult a doctor or nutrition specialist.

Updated on: 02-Feb-2023


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