What is the military diet? How does it work? What are the potential problems and benefits of this restrictive eating plan? Get the facts about the military diet and its impact on weight loss.

Understanding the Military Diet

The military diet is a 3-day low-calorie diet plan that claims to help individuals lose up to 10 pounds in a week, and potentially up to 30 pounds in a month if continued. The diet is high in protein and low in fat, carbohydrates, and overall calories, with a daily calorie restriction of 1,400, 1,200, and 1,100 calories across the first 3 days.

Despite its name, the military diet is not actually related to how people in the military eat. The diet is based on specific food combinations that are believed to boost metabolism and burn fat, but the scientific evidence for these claims is limited.

Potential Benefits and Drawbacks

A review of very-low-calorie diets (VLCDs) suggests that they can be effective in helping people lose weight in the short term, but rapid weight gain often occurs after discontinuing these restrictive diets unless a plan is in place to maintain the weight loss.

One of the potential problems with the military diet is the limited nutrient intake. The diet’s poor variety can make it difficult to consume enough fiber, vitamins, and minerals, which are essential for good health, energy production, detoxification, and efficient metabolism.

Additionally, the military diet is high in added salt, sugar, and saturated fat from processed foods like saltine crackers, peanut butter, bread, hot dogs, and cheese. This can be a concern for individuals trying to maintain a healthy diet.

The Military Diet Meal Plan

The military diet provides a specific 3-day meal plan that includes the following:

Day 1

• Breakfast: Half a grapefruit, one slice of toast, 2 tablespoons of peanut butter, and 1 cup of caffeinated coffee or tea
• Lunch: Half a cup of tuna, one slice of toast, and 1 cup of caffeinated coffee or tea
• Dinner: 3 ounces of any meat, 1 cup of green beans, half a banana, one small apple, and 1 cup of vanilla ice cream

Day 2

• Breakfast: One egg, one slice of toast, and half a banana
• Lunch: One hard-boiled egg, 1 cup of cottage cheese, and five saltine crackers
• Dinner: Two hot dogs without the buns, 1 cup of broccoli, half a cup of carrots, half a banana, and half a cup of vanilla ice cream

Day 3

• Breakfast: Five saltine crackers, one slice of cheddar cheese, and one small apple
• Lunch: One hard-boiled egg and one slice of toast
• Dinner: 1 cup of tuna, half a banana, and 1 cup of vanilla ice cream

Vegetarian and Vegan Meal Plan

The military diet also offers a vegetarian and vegan meal plan, which includes alternative protein sources and dairy-free options.

Shopping List for the Military Diet

The military diet shopping list includes the following items:

• Caffeinated coffee or tea
• One grapefruit
• Two bananas
• Two apples
• Whole-wheat bread
• Peanut butter
• Eggs
• Three cans of tuna
• Hot dogs
• A small piece of meat
• Green beans (fresh, frozen, or canned)
• Small head of broccoli
• Carrots
• Saltine crackers
• Cottage cheese
• A small amount of cheddar cheese
• Vanilla ice cream

Is the Military Diet Effective for Weight Loss?

While the military diet may lead to rapid weight loss in the short term, the long-term sustainability and health implications of this restrictive eating plan are questionable. The limited nutrient intake and high amounts of processed foods can be problematic for maintaining a balanced and healthy diet. It is important to consult with a healthcare professional before embarking on any drastic dietary changes, especially if there are underlying health conditions or concerns.

Conclusion

The military diet is a 3-day low-calorie diet that claims to help individuals lose weight quickly. However, the long-term sustainability and potential health risks of this restrictive eating plan are a concern. It is essential to consider the potential drawbacks, such as limited nutrient intake and high levels of processed foods, before attempting the military diet. Consulting with a healthcare professional is recommended for anyone considering this or any other weight loss program.

How it works, shopping list, and meal plan

The military diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.

The diet is high in protein and low in fat, carbohydrate, and calories. It also includes specific food combinations to try to boost metabolism and burn fat. Despite its name, this diet does not relate to how people in the military eat.

A website providing information about the military diet suggests that people could lose up to 10 pounds (lb) in 1 week and as many as 30 lbs in 1 month if they continue to follow the diet.

In this article, we take a look at whether this diet works, its potential problems and benefits, and what to eat to follow the plan.

A review article in The American Journal of Clinical Nutrition examines very-low-calorie diets (VLCDs) and suggests that they can be effective in helping people lose weight in the short term.

A VLCD allows a maximum of 800 calories per day. People with obesity may need to adopt a VLCD to achieve rapid weight loss before bariatric surgery.

Low-calorie diets are those that allow fewer than 1,000 calories per day.

It is impossible to predict how much weight an individual will lose on a restrictive 1-week diet as everyone is different.

However, people often experience rapid weight gain after stopping one of these short-term diets unless they have put a plan in place to maintain the weight loss.

Below is a 3-day meal plan that features on a website supporting the military diet. There is also a comprehensive shopping list for people looking to follow this diet.

People can drink water throughout the day, as well as 1–2 cups of black coffee or tea.

Day 1

Breakfast

• half a grapefruit
• one slice of toast
• 2 tablespoons (tbsp) of peanut butter, ideally a salt-free and sugar-free brand
• 1 cup of caffeinated coffee or tea

Lunch

• half a cup of tuna
• one slice of toast
• 1 cup of caffeinated coffee or tea

Dinner

• 3 ounces of any meat
• 1 cup of green beans
• half a banana
• one small apple
• 1 cup of vanilla ice cream

Day 2

Breakfast

• one egg
• one slice of toast
• half a banana

Lunch

• one hard-boiled egg
• 1 cup of cottage cheese
• five saltine crackers

Dinner

• two hot dogs without the buns
• 1 cup of broccoli
• half a cup of carrots
• half a banana
• half a cup of vanilla ice cream

Day 3

Breakfast

• five saltine crackers
• one slice of cheddar cheese
• one small apple

Lunch

• one hard-boiled egg
• one slice of toast

Dinner

• 1 cup of tuna
• half a banana
• 1 cup of vanilla ice cream

Vegetarian meal plan

A vegetarian and vegan meal plan is also available:

Day 1

Breakfast

• half a grapefruit
• one slice of toast
• 2 tbsp peanut butter
• 1 cup of caffeinated coffee or tea

Lunch

• half an avocado
• 2 tbsp hummus
• one slice of whole-wheat toast
• 1 cup of caffeinated coffee or tea

Dinner

• tofu (up to 300 calories)
• 1 cup of green beans
• half a banana
• one small apple
• 1 cup of vanilla ice cream (vegans can use dairy-free ice cream)

Day 2

Breakfast

• half a cup of baked beans
• one slice of whole-wheat toast
• half a banana

Lunch

• 1 cup of unsweetened soy, hemp, or almond milk
• half an avocado
• 2 tbsp hummus
• five saltine crackers

Dinner

• two veggie hot dogs without the buns
• 1 cup of broccoli
• half a cup of carrots
• half a banana
• half a cup of vanilla ice cream (can be dairy-free)

Day 3

Breakfast

• one slice of cheddar cheese (for vegans, about 15–20 almonds)
• five saltine crackers or half a cup of couscous or quinoa
• one small apple

Lunch

• half an avocado
• 1 tbsp hummus
• one slice of whole-wheat bread

Dinner

• half a cup of canned chickpeas
• half a banana
• 1 cup of vanilla ice cream (or dairy-free ice cream)

Shopping list

Share on PinterestThe military diet shopping list should include peanut butter and whole-wheat bread.

The following list contains the items of food that people will need to buy for the first 3 days of a week on the military diet:

• caffeinated coffee or tea
• one grapefruit
• two bananas
• two apples
• whole-wheat bread
• peanut butter
• eggs
• three cans of tuna
• hot dogs
• a small piece of meat
• green beans (fresh, frozen, or canned)
• small head of broccoli
• carrots
• saltine crackers
• cottage cheese
• a small amount of cheddar cheese
• vanilla ice cream

Following a 3-day military diet plan can cause several potential problems.

Some of the issues below relate specifically to the suggested meal plans.

Limited nutrient intake

The poor variety on the diet days means that people will struggle to eat enough fiber, vitamins, and minerals. These nutrients are essential for good health, energy production, detoxification, and efficient metabolism.

High in added salt, sugar, and saturated fat

Between the saltine crackers, peanut butter, bread, hot dogs, and cheese, the diet is quite high in processed foods that contain salt.

People should check nutrition labels to make sure that they are not eating more sodium than the recommended 2,300 milligrams a day limit. Where possible, it is best to buy food brands that are low in sodium or contain no added salt.

The hot dogs that the diet recommends eating consist of processed meat. They contain high levels of saturated fat and sodium.

Each day’s meal plan also includes vanilla ice cream, which can be high in added sugar. People could substitute the ice cream for 300 calories of healthful fruit, vegetables, or whole grains, which the plan currently lacks.

A diet that emphasizes high-calorie, dense foods may not feel very satisfying because portion sizes must remain small to keep meals within the daily calorie budget. This approach may not be sustainable.

Calories too low to exercise?

Share on PinterestSome people may find exercise challenging on diet days.

Eating fewer than 1,400 calories on diet days may make it challenging to do exercise, especially any high-intensity activities.

Eating enough calories on the 4 days off will allow people to exercise more easily. However, proponents of the diet recommend sticking to fewer than 1,500 calories on these days too.

One small study looking at alternate day calorie restriction (ADCR), also called intermittent fasting, found that combining ADCR with exercise led to greater weight changes than either dieting or exercise alone.

Following a VLCD can prevent people from exercising at all.

Confusing science

The military diet suggests that people who dislike or cannot eat grapefruit swap it for a glass of water with baking soda in it to continue to promote an alkaline environment.

It is true that foods can change pH from acid to alkaline. However, this primarily affects the acidity or alkalinity of a person’s urine. The pH of foods in the diet does not affect a person’s blood or metabolism enough to significantly influence weight gain or loss, although it may affect other aspects of health.

All fruit produces alkaline byproducts in the body. As a result, swapping one fruit with another fruit should be fine.

The high-protein aspect of the diet will make urine more acidic. As a result, it is not suitable for someone experiencing kidney problems or gout.

In the short term, the military diet could be beneficial for weight loss.

It is easy to follow because it includes limited foods with simple measurements and cooking methods.

The recommended meal plan for the 4 days off allows for a wide variety of vegetables and fruits, and it also includes whole grains, legumes, and different meal choices.

The plan provides the calorie targets for each food and suggests substitutions for people with food intolerances and other dietary considerations.

The diet focuses on protein, which increases the feeling of fullness, maintains muscle mass, and provides energy for day-to-day activities. It is important to maintain muscle tissue as it contributes directly to a person’s metabolism.

A small 2018 study looked at the effects of following a diet with calorie restrictions on alternate days. The researchers compared the results of the diet with those of exercise in obese and overweight people.

In the participants who were both following the diet and exercising, body weight, waist circumference, and body fat percentage all decreased.

A 2016 review compared a VLCD with an alternate-day-fasting (ADF) diet. The researchers found that ADF was more effective for fat loss and preserving fat-free mass, including muscle.

Due to the military diet’s recommended daily calorie intake of 1,000 to 1,400 calories on the first 3 days, it is not possible to classify it as either a VLCD or an ADF program. Research on VLCD and ADF regimens only looks at diets providing fewer than 800 calories per day.

Although calorie intake on the military diet is too high to count as fasting, the approach of eating normally on the 4 days off mimics the practice of intermittent fasting. Therefore, people may achieve better long-term results by following this diet rather than a low-calorie diet.

Further research is necessary to confirm any specific benefits of the military diet.

The military diet involves restricting calorie consumption on 3 days and then eating a regular diet for the next 4 days. To optimize their weight loss, people may wish to try reducing calories on the 4 rest days too.

Following the military diet may be effective and harmless in the short term, but long-term adherence has associated risks. These include regaining the lost weight afterward, especially if people are reducing their calorie intake on all days of the week.

The diet is very limited in choice and includes some foods that are high in saturated fat, salt, and sugar. It also promotes eating unhealthful processed meats and underemphasizes vegetable consumption.

Adopting healthful eating habits every day is a more sustainable approach to losing weight and maintaining weight loss.

Q:

What is the safest way to lose weight quickly?

A:

There is no one-size-fits-all approach to weight loss. However, overconsuming carbohydrates in the form of sugar is one of the main culprits of weight gain, particularly if a person’s exercise regimen does not match their carbohydrate intake. One cup of sugar provides 774 calories. A person could eat 12 cups of grapes for the same calories, and these have a lot more nutrients and provide more satiety.

To lose weight safely, remove all added sugars from your diet. Scan the pantry, refrigerator, and freezer and remove or avoid products containing any form of added sugar on the ingredient list. These products will include sodas, sweet beverages, cereals, most yogurts, baked goods, and more.

Although it may significantly narrow down a person’s food choices, removing added sugar (and most packaged and processed items in the process) will lower their calorie intake and give them a better understanding of what constitutes real, nourishing food.

Natalie Butler, RD, LDAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Was this helpful?

How it works, shopping list, and meal plan

The military diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.

The diet is high in protein and low in fat, carbohydrate, and calories. It also includes specific food combinations to try to boost metabolism and burn fat. Despite its name, this diet does not relate to how people in the military eat.

A website providing information about the military diet suggests that people could lose up to 10 pounds (lb) in 1 week and as many as 30 lbs in 1 month if they continue to follow the diet.

In this article, we take a look at whether this diet works, its potential problems and benefits, and what to eat to follow the plan.

A review article in The American Journal of Clinical Nutrition examines very-low-calorie diets (VLCDs) and suggests that they can be effective in helping people lose weight in the short term.

A VLCD allows a maximum of 800 calories per day. People with obesity may need to adopt a VLCD to achieve rapid weight loss before bariatric surgery.

Low-calorie diets are those that allow fewer than 1,000 calories per day.

It is impossible to predict how much weight an individual will lose on a restrictive 1-week diet as everyone is different.

However, people often experience rapid weight gain after stopping one of these short-term diets unless they have put a plan in place to maintain the weight loss.

Below is a 3-day meal plan that features on a website supporting the military diet. There is also a comprehensive shopping list for people looking to follow this diet.

People can drink water throughout the day, as well as 1–2 cups of black coffee or tea.

Day 1

Breakfast

• half a grapefruit
• one slice of toast
• 2 tablespoons (tbsp) of peanut butter, ideally a salt-free and sugar-free brand
• 1 cup of caffeinated coffee or tea

Lunch

• half a cup of tuna
• one slice of toast
• 1 cup of caffeinated coffee or tea

Dinner

• 3 ounces of any meat
• 1 cup of green beans
• half a banana
• one small apple
• 1 cup of vanilla ice cream

Day 2

Breakfast

• one egg
• one slice of toast
• half a banana

Lunch

• one hard-boiled egg
• 1 cup of cottage cheese
• five saltine crackers

Dinner

• two hot dogs without the buns
• 1 cup of broccoli
• half a cup of carrots
• half a banana
• half a cup of vanilla ice cream

Day 3

Breakfast

• five saltine crackers
• one slice of cheddar cheese
• one small apple

Lunch

• one hard-boiled egg
• one slice of toast

Dinner

• 1 cup of tuna
• half a banana
• 1 cup of vanilla ice cream

Vegetarian meal plan

A vegetarian and vegan meal plan is also available:

Day 1

Breakfast

• half a grapefruit
• one slice of toast
• 2 tbsp peanut butter
• 1 cup of caffeinated coffee or tea

Lunch

• half an avocado
• 2 tbsp hummus
• one slice of whole-wheat toast
• 1 cup of caffeinated coffee or tea

Dinner

• tofu (up to 300 calories)
• 1 cup of green beans
• half a banana
• one small apple
• 1 cup of vanilla ice cream (vegans can use dairy-free ice cream)

Day 2

Breakfast

• half a cup of baked beans
• one slice of whole-wheat toast
• half a banana

Lunch

• 1 cup of unsweetened soy, hemp, or almond milk
• half an avocado
• 2 tbsp hummus
• five saltine crackers

Dinner

• two veggie hot dogs without the buns
• 1 cup of broccoli
• half a cup of carrots
• half a banana
• half a cup of vanilla ice cream (can be dairy-free)

Day 3

Breakfast

• one slice of cheddar cheese (for vegans, about 15–20 almonds)
• five saltine crackers or half a cup of couscous or quinoa
• one small apple

Lunch

• half an avocado
• 1 tbsp hummus
• one slice of whole-wheat bread

Dinner

• half a cup of canned chickpeas
• half a banana
• 1 cup of vanilla ice cream (or dairy-free ice cream)

Shopping list

Share on PinterestThe military diet shopping list should include peanut butter and whole-wheat bread.

The following list contains the items of food that people will need to buy for the first 3 days of a week on the military diet:

• caffeinated coffee or tea
• one grapefruit
• two bananas
• two apples
• whole-wheat bread
• peanut butter
• eggs
• three cans of tuna
• hot dogs
• a small piece of meat
• green beans (fresh, frozen, or canned)
• small head of broccoli
• carrots
• saltine crackers
• cottage cheese
• a small amount of cheddar cheese
• vanilla ice cream

Following a 3-day military diet plan can cause several potential problems.

Some of the issues below relate specifically to the suggested meal plans.

Limited nutrient intake

The poor variety on the diet days means that people will struggle to eat enough fiber, vitamins, and minerals. These nutrients are essential for good health, energy production, detoxification, and efficient metabolism.

High in added salt, sugar, and saturated fat

Between the saltine crackers, peanut butter, bread, hot dogs, and cheese, the diet is quite high in processed foods that contain salt.

People should check nutrition labels to make sure that they are not eating more sodium than the recommended 2,300 milligrams a day limit. Where possible, it is best to buy food brands that are low in sodium or contain no added salt.

The hot dogs that the diet recommends eating consist of processed meat. They contain high levels of saturated fat and sodium.

Each day’s meal plan also includes vanilla ice cream, which can be high in added sugar. People could substitute the ice cream for 300 calories of healthful fruit, vegetables, or whole grains, which the plan currently lacks.

A diet that emphasizes high-calorie, dense foods may not feel very satisfying because portion sizes must remain small to keep meals within the daily calorie budget. This approach may not be sustainable.

Calories too low to exercise?

Share on PinterestSome people may find exercise challenging on diet days.

Eating fewer than 1,400 calories on diet days may make it challenging to do exercise, especially any high-intensity activities.

Eating enough calories on the 4 days off will allow people to exercise more easily. However, proponents of the diet recommend sticking to fewer than 1,500 calories on these days too.

One small study looking at alternate day calorie restriction (ADCR), also called intermittent fasting, found that combining ADCR with exercise led to greater weight changes than either dieting or exercise alone.

Following a VLCD can prevent people from exercising at all.

Confusing science

The military diet suggests that people who dislike or cannot eat grapefruit swap it for a glass of water with baking soda in it to continue to promote an alkaline environment.

It is true that foods can change pH from acid to alkaline. However, this primarily affects the acidity or alkalinity of a person’s urine. The pH of foods in the diet does not affect a person’s blood or metabolism enough to significantly influence weight gain or loss, although it may affect other aspects of health.

All fruit produces alkaline byproducts in the body. As a result, swapping one fruit with another fruit should be fine.

The high-protein aspect of the diet will make urine more acidic. As a result, it is not suitable for someone experiencing kidney problems or gout.

In the short term, the military diet could be beneficial for weight loss.

It is easy to follow because it includes limited foods with simple measurements and cooking methods.

The recommended meal plan for the 4 days off allows for a wide variety of vegetables and fruits, and it also includes whole grains, legumes, and different meal choices.

The plan provides the calorie targets for each food and suggests substitutions for people with food intolerances and other dietary considerations.

The diet focuses on protein, which increases the feeling of fullness, maintains muscle mass, and provides energy for day-to-day activities. It is important to maintain muscle tissue as it contributes directly to a person’s metabolism.

A small 2018 study looked at the effects of following a diet with calorie restrictions on alternate days. The researchers compared the results of the diet with those of exercise in obese and overweight people.

In the participants who were both following the diet and exercising, body weight, waist circumference, and body fat percentage all decreased.

A 2016 review compared a VLCD with an alternate-day-fasting (ADF) diet. The researchers found that ADF was more effective for fat loss and preserving fat-free mass, including muscle.

Due to the military diet’s recommended daily calorie intake of 1,000 to 1,400 calories on the first 3 days, it is not possible to classify it as either a VLCD or an ADF program. Research on VLCD and ADF regimens only looks at diets providing fewer than 800 calories per day.

Although calorie intake on the military diet is too high to count as fasting, the approach of eating normally on the 4 days off mimics the practice of intermittent fasting. Therefore, people may achieve better long-term results by following this diet rather than a low-calorie diet.

Further research is necessary to confirm any specific benefits of the military diet.

The military diet involves restricting calorie consumption on 3 days and then eating a regular diet for the next 4 days. To optimize their weight loss, people may wish to try reducing calories on the 4 rest days too.

Following the military diet may be effective and harmless in the short term, but long-term adherence has associated risks. These include regaining the lost weight afterward, especially if people are reducing their calorie intake on all days of the week.

The diet is very limited in choice and includes some foods that are high in saturated fat, salt, and sugar. It also promotes eating unhealthful processed meats and underemphasizes vegetable consumption.

Adopting healthful eating habits every day is a more sustainable approach to losing weight and maintaining weight loss.

Q:

What is the safest way to lose weight quickly?

A:

There is no one-size-fits-all approach to weight loss. However, overconsuming carbohydrates in the form of sugar is one of the main culprits of weight gain, particularly if a person’s exercise regimen does not match their carbohydrate intake. One cup of sugar provides 774 calories. A person could eat 12 cups of grapes for the same calories, and these have a lot more nutrients and provide more satiety.

To lose weight safely, remove all added sugars from your diet. Scan the pantry, refrigerator, and freezer and remove or avoid products containing any form of added sugar on the ingredient list. These products will include sodas, sweet beverages, cereals, most yogurts, baked goods, and more.

Although it may significantly narrow down a person’s food choices, removing added sugar (and most packaged and processed items in the process) will lower their calorie intake and give them a better understanding of what constitutes real, nourishing food.

Natalie Butler, RD, LDAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

Was this helpful?

rules, full menu, reviews and results

Diet for 3 days – what could be better. Simple, fast, effective! But is it useful? We figured out the features of this nutrition system and found out what a three-day military diet promises to lose weight.

Tags:

How to lose weight in a week

Diet for 3 days

Where the three-day military diet came from is not completely clear, just as it is not clear whether this food system has anything to do with the army at all. Some sources claim that the diet originated in the United States and is the development of specialists who worked with the US military. We will not argue whether this is true or not, we do not exclude that a military diet for 3 days is nothing more than a product of skilled marketers.

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Military diet rules

What is the essence of the military diet? This is a short-term weight loss program designed for three days, during which you need to consume VERY LOW calories (1100-1400 kcal). You need to eat three times a day, no snacks between main meals are supposed.

The next four days are a recovery period during which you can eat a little more and gradually return to normal eating.

Proponents of the diet argue that the whole point of the diet is the use of certain foods that speed up metabolism and therefore enhance the process of losing weight. However, there is no scientific evidence for this fact.

The most important thing about the military diet is to reduce portion sizes and not exceed the recommended daily caloric intake during that very three-day phase.

Duration of the military diet

The duration of the diet is 7 days, during the first three of which one must adhere to especially strict restrictions.

Military diet: results

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Reviews about the military diet are impressive: people who have tried it claim that you can lose about 5 kg in a week, and in a month (if someone manages to stay on this diet for a whole month) you can count on getting rid of 15 kg. Sounds really impressive.

Skeptics claim that it is not worth expecting at least some serious loss of extra pounds in 3-7 days of a military diet, the maximum that can be counted on is the removal of excess fluid from the body.

Features of the military diet

The number of diet cycles, consisting of three days of severe restrictions and four days of more or less normal nutrition, is not clearly regulated – they can be repeated until the desired weight is reached.

Allowed Foods

The Military Diet suggests eating any food during the day from a specific list: peanut butter, hard boiled eggs, cottage cheese, grapefruit, tuna, meat and sausages, salted crackers (apparently referring to biscuits, which are often included in dry rations), apples, bananas, broccoli, green beans, coffee and, attention, ice cream. The last item on the list looks a little strange, but, you see, it’s nice to see it there. The total calorie content should not exceed 1100–1400 kcal per day. And so for three days.

The next four days are not so strict: you can eat anything, the main thing is that what you eat fits into 1500 kcal. It’s not too much either.

However, if you don’t eat beans, hate bananas, or can’t stand peanut butter, there is also a way out – the military diet allows substitutions, but so that everything is within the specified calorie content.

Prohibited foods

During the military diet, alcohol is not allowed, milk and cream are not allowed, sugar is also prohibited. During the first three days of each cycle, it is recommended to eat only foods from the list.

Contraindications

The military diet is not one of the healthiest diets. For several days, you need to eat much less than the recommended daily allowance. Of course, you can expect weight loss on the background of a low-calorie diet, but at the same time sticking to such a diet is difficult: people who were on a military diet say they felt very hungry and a desire to snack on something tasty. In general, it is quite difficult to avoid breakdowns.

In addition, like any short-term diet that involves severe restrictions, the military diet is fraught with the return of lost kilograms soon after returning to normal nutrition. This is the so-called yo-yo effect, which is observed very, very often.

People suffering from chronic diseases, eating disorders, problems in the digestive system, it is better to refrain from this diet or at least consult a doctor before starting it.

Military diet menu for 3 days

If you still decide to try the military diet, then here is an approximate menu for three days and about 1400 kcal.

Day 1

Breakfast

• Toast with 2 tablespoons peanut butter
• Half grapefruit
• Cup of tea or coffee

Lunch

• Toast
• Portion of tuna (canned)
• Cup of tea or coffee

Dinner

• 85 g meat with green beans for garnish
• Small apple
• Half a banana
• Scoop of vanilla ice cream

Day 2

Breakfast

• Toast
• Hard boiled egg
• Half banana
• Cup of tea or coffee

90 097

Lunch

• Hard boiled egg
• Cottage cheese
• 5 salted crackers
• Cup of tea or coffee

Dinner

• Two sausages
• Carrot or broccoli
• Half a banana
• Scoop of vanilla ice cream

Day 3

Breakfast

• Piece of cheese
• 5 salted crackers
• Small apple
• Cup of tea or coffee

Lunch

• Toast
• Hard boiled egg
• Cup of tea or coffee

Dinner

• Portion of tuna
• Half a banana
• Scoop of vanilla ice cream

Amount of tea and coffee can increase, the most important thing is not to add cream, milk and sugar. The amount of water is also not regulated.

In the next four days, snacks are added to the main meals, the number of acceptable foods increases, and the calorie content reaches 1500 kcal.

Photo: Getty Images, Shutterstock

Military diet: safe, effective, full menu

Want to lose weight fast? Then you should try the military diet. The weight on it goes away very quickly. But be warned, it won’t be easy!

Tags:

weight loss

How to lose weight fast

Intermittent fasting

counting calories

Diet for 3 days

The military diet requires strict calorie counting but allows desserts every day. Learn all the details about this meal plan.

Contents of the article

In fact, the military diet is not related to the army. But this rather peculiar way of eating is actively praised by bloggers, and all because it helps to lose up to five kilograms a week!

How the military diet works and its benefits

The military diet is said to start and speed up the metabolism. This is due to a three-day calorie restriction. Yes, yes, you understood correctly: three days of low-calorie nutrition is followed by a regular, unrestricted diet. At the same time, you do not have to spend money on some supplements or join closed slimming clubs.

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Disadvantages of the military diet

Yes, a military diet can lead to rapid and dramatic weight loss. However, such weight loss will be short-term and not very sustainable in the long run – there is a risk of gaining more than you lost. And it’s a shame!

In addition, these types of strict diets can lead to eating disorders and further relapses. Before you try it, be sure to consult a therapist. And, of course, evaluate your willpower.

And now we will tell you in more detail what kind of diet this is

As we have already said, the military diet is a special three-day meal plan that, in theory, helps to get rid of five kilograms per week. A three-day calorie-restricted meal plan is followed by four days off—no daily calorie restriction.

Followers of the diet are advised to repeat the weekly cycle for up to a month or until they reach their dream weight.

Since the basis of the military diet is intermittent calorie restriction, it can be considered a special form of intermittent fasting. Diets of this type are characterized by alternating periods of reduced daily calorie intake and periods of calorie intake without restrictions.

But despite the fact that you can supposedly eat whatever you want on these “weekends”, the diet may encourage you to follow the same (well, slightly less restricted) eating plan during this time – and continue to lose weight. So be attentive to your feelings!

Have you heard about the military diet before?

Detailed plan of the military diet

The three-day military diet is divided into two stages of seven days. It provides for an established diet for breakfast, lunch and dinner for the first three days – without snacks between meals.

At this stage, the total calorie intake is approximately 1100-1400 calories per day, making the diet low in calories. We remind you that this type of diet includes restrictive nutrition systems that set the norm at 800–1200 calories per day.

It is important to note that this calorie restriction is well below the recommended amount for an adult. To ensure adequate nutrient intake (we don’t want to harm the body, do we?), you should not restrict calories as sharply as a military diet requires – without the recommendation or supervision of a doctor.

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And what’s next?

For the remaining four days of the week, the military diet encourages us to simply eat a well-balanced diet without abuse.

Meals according to the military diet

This is how the weekly diet looks like.

The 3-Day Military Diet Meal Plan is limited to 16 foods! – which should be divided between breakfast, lunch and dinner.

Breakfast

• toast or saltine crackers
• peanut butter
• grapefruit, apples or bananas
• hard boiled eggs or cheddar cheese

Lunch

• toast or salted crackers
• canned tuna, hard-boiled eggs or cottage cheese

Dinner

• any meat or canned tuna
• green beans, carrots or broccoli
• apples or bananas
• vanilla ice cream

As you can see, there is not much variety in the first days of the diet. In addition, the recommended amount of these 16 foods is gradually decreasing day by day. Total calorie intake starts at about 1400 calories on the first day and drops to about 1100 calories on the last day. It doesn’t sound like much, to be honest.

For drinks, pure water and herbal teas are allowed. There is good news for coffee lovers: coffee or tea with caffeine can be drunk twice a day, but, of course, creamers and sweeteners should be avoided.

And for the remaining 4 days of the diet there are no limits or restrictions, except for following the rules of a healthy lifestyle. But that’s in theory. In practice, the diet offers a less strict menu (for 1500 calories). It is intended for those who hope to further accelerate weight loss. For example, snacking is allowed on these days, but it is recommended to limit the size of portions.

It’s important to remember that 1500 calories per day is still a calorie restriction and may not meet your needs. Especially if you lead an active lifestyle, which increases energy consumption.

Additional Allowed and Prohibited Foods on the Military Diet

For those with dietary restrictions, the Military Diet allows substitutions during the first phase. The main thing is that portions correspond to the number of calories.

In addition to replacing foods that can cause allergic reactions (such as peanut butter), there are alternatives for those on a gluten-free, lactose-free, vegetarian or vegan diet.

However, the diet emphasizes the need to avoid replacing grapefruit with orange. Instead, it is recommended to replace it with a glass of water with 1/2 teaspoon of baking soda, which experts say helps alkalize the body and reduce body fat.

Military dieters recommend avoiding artificially sweetened drinks to prevent weight gain – well, that’s a pretty obvious point in our opinion.

Scientific rationale for the military diet

At present, the military diet has not been studied, which means that there is no exact and clear evidence of its effectiveness. However, do not forget that weight loss usually requires a calorie deficit, which means that there will still be some effect.

In general, we recommend making weight loss decisions only under the supervision of a nutritionist. If this is not possible, then it is better to follow a simply healthy diet without abuse. This way you will achieve slow but steady weight loss without any hard limits.
This is the opposite of what the military diet suggests, but it won’t harm your health.

Don’t starve yourself and don’t forget about physical activity!

Pitfalls of the Military Diet

The Military Diet does not take into account individual health and lifestyle considerations, as it attempts to offer a universal eating plan. The diet in this approach is unbalanced, which means that repeated repetition of the cycle can lead to health problems, such as nutrient deficiencies.

In addition, current research shows that drastic calorie reduction, even for short periods of time, can create or exacerbate eating disorders such as bulimia or anorexia.

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Moreover, regular use of crackers and ice cream can cause metabolic problems and increase the risk of chronic diseases.

And one more thing. The military diet is not conducive to positive and long-term habit change. This means that any weight lost is likely to be quickly regained once you return to your regular eating pattern.

Research shows that the key to successful weight loss is setting realistic weight loss goals and making lifestyle changes, not short-term weird diets so popular on social media.

Is it possible to lose five kilograms in a week?

The military diet has become popular because its fans claim that it can actually lose five kilograms in just one week. However, we are different, so it is logical that the diet will not have the same effect for everyone.

In addition, most of the weight loss will be due to water loss. This is due to the fact that severe calorie restriction leads to a decrease in glycogen stores in the body.

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When we consume enough calories, fluid in the body accumulates easily, because for every gram of stored glycogen there is 3 grams of water.