What Is The Military Diet & Can It Work For You?

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Take one look at a military serviceman or woman, and it’s not hard to see that they are in great shape, which leaves many people wondering what they eat. The military diet claims it can help you lose ten pounds in one week, but does it really work? Moreover, is it safe to lose that much weight in one week?

Although the diet wasn’t actually created by the United States military as commonly thought, many people use it to get in soldier shape. The good news is that the diet is 100 percent free and doesn’t require you to buy expensive books or supplements. Should you try it? Read on to find out more about the military diet, and its prospective health benefits.

What Is The Military Diet Can It Work For You

What Is The Military Diet?

The military diet is also known as the three-day diet because it is split up into two parts over the course of the week. You follow the military diet for three days, and then you take a break the remaining four days (but you still need to eat healthily). It claims you can lose up to ten pounds during that week, and even up to 30 pounds if you follow it for a month. If you want to optimize your weight loss, you can follow the military diet for four days of the week and take three days off. It works by having you eat a very low-calorie diet for the days that you follow the plan. It supposedly kick-starts your metabolism so that you burn more fat.

For the first three days of the week, you must follow a very low-calorie diet of about 1,000 to 1,400 calories per day. These calories are split up between breakfast, lunch, and dinner. No snacks are allowed on the plan. For the remaining four days of the week, you are encouraged to keep your calorie count low and eat healthily, but you aren’t required to be as strict as you wound during the first three days. You can also stay on the diet for as long as you need until you reach your goal weight.

diet What is the Military Diet

Here is an example of a three-day meal plan on the military diet:

Day one: 1,400 calories


  • Half of a grapefruit
  • One slice of toast with two tablespoons of no-sugar-added peanut butter
  • A cup of tea or coffee is optional


  • Another slice of toast topped with one half of a cup of tuna packed in water (not oil to keep your calories down; you can also use fresh, wild-caught tuna)
  • One small apple
  • Again, a cup of coffee or tea is optional


  • Three ounces of meat such as chicken or turkey
  • One cup of green beans (can be fresh or canned)
  • A half of a banana
  • One cup of plain vanilla ice cream for dessert

Day two: 1,200 calories


toast hard boiled egg coffee What is the Military Diet

  • One slice of plain toast
  • One hard-boiled egg
  • A half of a grapefruit
  • One cup of coffee or tea is optional


  • One cup of low-fat cottage cheese
  • Another hard boiled egg
  • Five saltine crackers
  • Again, a cup of coffee or tea is optional


  • Two plain hot dogs without the bun
  • A half of a cup of steamed broccoli
  • A half of a cup of steamed carrots
  • One half of a banana
  • One cup of plain vanilla ice cream for dessert

Day three: 1,100 calories


saltine crackers What is the Military Diet

  • Five saltine crackers
  • One ounce of low-fat cheese (this can be one slice of cheese or one ounce of blocked cheddar cheese)
  • One small apple
  • One cup of coffee or tea is optional


  • One plain slice of toast
  • One egg prepared however you like (hard boiled, scrambled, poached, etc.)
  • One cup of coffee or tea is optional


  • One cup of tuna
  • One half of a banana
  • One cup of vanilla ice cream for dessert

Although you’re not dieting as extremely during the remainder of the week, the last four days are no walk in the park, either. You’re encouraged to keep your calories around 1,500 per day. You can do this by eating the same way as you do on the first three days, but add low-calorie snacks in between meals. Also, you don’t need to restrict your food groups as much during the other four days, but you’ll want to keep your calorie count low as this is the primary goal of the diet.

almond butter What is the Military Diet

If you have a dietary restriction, you can swap out foods with equal calorie counts for any of the above-mentioned foods. For example, you can swap out peanut butter for almond butter if you have a peanut allergy. If you’re vegetarian, you can swap out almonds for the tuna. Just make sure the calories are the same. You’ll also want to make sure you’re drinking lots of water on the military diet. Adding lemon to your water is a good way to further detox and get some vitamin C, which has antioxidant properties and can help you eliminate toxins in the body. Water will also aid in digestion and help you lose weight quicker. Plus, it keeps you full, which is helpful on a diet that is so low in calories.

Pros And Cons Of The Military Diet

The military diet will help you lose weight just because it restricts your calories. Simply put, you will lose weight if more fat leaves your tissue then enters it. For most people, this is why they diet in the first place. But is it safe? Some health experts aren’t so sure. Here are some pros and cons of the military diet.


1. Weight loss

weight loss What is the Military Diet

If your primary desire is to lose weight and you don’t have many other health goals, then you may find success with the military diet. The average adult men and women need around 2,000 to 2,6000 calories a day to maintain their current weight, so anything below this number will likely cause weight loss. The only downside to this mentality is that the military diet is so strict, you might be tempted to cheat, which means the diet won’t work. It’s also hard to maintain this way of eating for too long. For example, you may be able to follow the military diet for several weeks and lose a significant amount of weight, but then you’ll regain that weight (and then some) when you start eating a reasonable amount of calories again.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

One Reply to “What Is The Military Diet & Can It Work For You?”

  • Military 3 Day Diet

    I`ve followed the Military Diet for 7 days with my set military diet menu. After 7 days, I have pretty much lost about 10 pounds of body weight. The weight lost was 70% water weight and 30% muscle weight. I ate about 1200 calories for first 3 days and 1500 calories in last 4 days.

    Following this diet, i conclude that if you are overweight and preparing for some special occasion, you can follow this diet for max 7 days. I can give pretty good results. But, if you are looking for a more sustainable way of reducing weight, my personal favorite is Ketogenic Diet. A Military Diet followed for a long duration can cause nutritional deficiencies and can sacrifice your muscle weight. Also, you will end yourself with a slow metabolism.

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