The Military Diet Plan – Everything You Need to Know

the military diet plan

The military diet plan has no connection with the military – but is a type of strict diet that enables you quickly lose weight. It makes a person lose up to 5-6 kg per week. 

It is believed to boost the metabolism by taking restrictive foods. The meal plan on the military diet includes low-calorie foods. During these three days, you may lose a few pounds by incorporating low-calorie foods without taking any supplements.

Restrictive diets always have drawbacks. They restrict you from eating certain healthy foods. By encouraging you to eat low-calorie foods, you may deprive yourself of essential nutrients. Furthermore, any weight you lose in a short time will be quickly regained once you stop the diet.

Here you will find an in-depth analysis of the military diet plan, risks associated with it, and its effectiveness.

What is a military diet plan?

The military diet plan is a low-calorie diet that involves only three days. It is a short-term and rapid weight loss diet that promises to lose 5-6 kg in a week.

This diet plan is followed for only three days, and followers are encouraged to repeat the diet every week until they achieve their desired weight.

The remaining four days are off. These days are less restricted, but followers are urged to create another food plan during this time so that they may maintain their weight and continue to reduce it.

How does it work?

The typical military diet plan consists of only three days. The remaining four days are less restrictive and off. Usually, people are encouraged to eat a balanced diet during this period.

The objective is to avoid regaining all of the weight loss. This diet allows one to eat three meals per day. Snacks or in between meals are strictly prohibited.

During this diet, followers only eat 1000-1400 calories. It is a low-calorie diet – that causes a deficiency of certain nutrients in a person.

Generally, the daily recommended calorie intake is up to 2400 for men and 1800 for women. Below this recommended range, a person may face the consequences of low-calorie diets.

It is always advisable to follow such restrictive diets under the strict supervision of a dietician or nutritionist.

The military diet plan

The typical military diet plan consists of 16 foods that are divided into breakfast, lunch, and dinner.

This is restrictive, and you have to eat these foods for the first three days of the week. The next four days involve less restrictive foods.

Here is a three-day meal plan to demonstrate what the military diet actually looks like.

Options for breakfast

Peanut butter

Hard-boiled eggs

Cheddar cheese

Saltine crackers

Whole wheat toast

Fruits like apples, grapefruit, and bananas

Tea or coffee

Options for lunch

Options for lunch include:

Saltine crackers

Whole what toast


Cottage cheese

Hard-boiled eggs



Options for dinner


Meat (any type)

Fruits like apples, bananas, and grapefruit

Green beans, carrots, broccoli, avocado

Vanilla ice-cream

Hot dogs without bun

These are food options for breakfast, lunch, and dinner. There is not a variety of options available, and also the calorie intake decreases day by day. For example, on the first day of your diet – you are allowed to take almost 1400-1500 calories, but on the last day, you will only eat 1000-1100 calories.

Caffeinated beverages like coffee and tea are allowed, but you need to consume these beverages without milk and sugar.

Usually, herbal teas and water is encouraged on this diet. Keep yourself hydrated throughout the day with water or green tea. If you want to see the benefits of the military diet plan, try to avoid sugar.

The remaining four days are off. These days, there are no such limitations. But usually, it is encouraged to eat healthy foods and balanced diets on these four days.

For those who want to lose weight fast, a 1500 calorie diet plan is recommended. Followers are allowed to take their meals but in a limited portion. Even you can take your snacks but make sure to control your portion size.

Always remember that everyone is different and requires a varied calorie intake based on their body’s requirements. If you are spending an active lifestyle, your calorie requirement will be much higher than others with sedentary life.

Other food choices

The military diet is a three-day diet. It allows you to eat low-calorie foods for three days. But if someone wants food substitutions, they are allowed to choose other foods as long as their portion sizes are in control.

The food options are available for those who are looking for vegan options instead of meat.

Similarly, gluten-free and lactose-free options are also available for the people who are looking for them. Keep in mind that the meal substitutes must be within your calorie range and that you are not allergic to them.

This diet does not emphasize looking for meaningless alternatives like replacing grapefruit with other citrus fruit. Instead, it focuses on replacing it with a glass of fresh water with a few pinches of baking soda. This water alkalizes the body and also helps in reducing and burning body fat. However, there is no evidence supporting that baking soda is effective to reduce body fat.

Some people believe that the military diet plan includes those foods that may increase acidity. Kidneys efficiently flush out extra acid through urine. As a consequence, the food alternatives will have only a little impact on your acidity level.

What’s more, supporters of the military diet plan also restrict the consumption of sugary beverages to avoid weight gain. But the effects of these beverages on the body vary, and mixed evidence is available.

The military diet plan sample

There is a sample military diet plan.

Day 1

Breakfast: Half grapefruit, one toast with 2 tablespoons of peanut butter, and one cup of coffee or tea without milk, sweeteners, or creamers.

Lunch: One cup of coffee or tea without milk, sweeteners, or creamers. 1 toast with a half cup of tuna fish.

Dinner: One small apple and banana. 1 cup green beans and a half cup of meat. 2 scoops of vanilla ice cream.

Day 2

Breakfast: One toast, one small boiled egg, and one small banana

Lunch: One small boiled egg, 1 cup cottage cheese, 4-5 saltine crackers

Dinner: One small banana, 2 hotdogs without a bun, and a half cup of mixed veggies

Day 3

Breakfast: One slice of cheddar cheese, one small apple, 4-5 saltine crackers

Lunch: One toast and one hardboiled egg

Dinner: One cup of vanilla ice-cream

Is the military diet plan legit?

If you want to lose weight quickly, you may choose the military diet plan as it promises to lose 5-6 kg in a week. Before you do the diet, you must know that the military diet has no proven research-based evidence that it is good for weight loss. This diet may make you feel hungry and sluggish because of its low-calorie content.

To lose weight, you need a calorie deficit and a balanced meal plan, including a variety of healthy food choices.

Most diets also include additional health advantages, whereas the military diet plan does not. Though a calorie deficit is necessary for weight loss, the quality of food is equally critical. Not every calorie is the same.

For example, a bowl of protein is different from carbs. The proteins will make you full for longer times. It will also be beneficial for your gut health. Contrary to it, carbs will not help to do so.

This is the reason, it is always suggested by the experts to follow a healthy diet plan by incorporating a variety of healthy foods. A steady and gradual weight loss is stable. It will make you feel healthier and happy throughout the journey.

While on the other hand, the military diet plan is opposite to it. It focuses on eating a low-calorie diet with quick and unstable weight loss results.

You can achieve your desired weight loss goals by gradually lowering your daily calorie intake and increasing your physical activity. If you want to lose weight, you do not need to starve yourself. You can still achieve your weight loss goals by gradually cutting your calories. This is what evidence supports.

Every diet plan does not work for everyone. These diet plans are created based on a person’s body requirements and health status. Contrary to it, the military diet plan offers a single model for all.

Another common claim made by proponents of the military diet plan is that particular meals in this diet might boost a person’s metabolism. As a result, it helps in losing weight. But there is no strong evidence to support this idea.

The only plus point that is backed by evidence is the intake of caffeine. Caffeinated beverages are believed to boost metabolism and promote weight loss.

In short, the military diet plan may help you lose weight in a short time, but this weight is not stable. You will regain it after getting back to the routine. Moreover, this diet may deprive you of essential nutrients. Evidence suggests eating a balanced and healthy diet to lose weight gradually.

Is the military diet plan safe and sustainable?

The military diet plan encourages you to repeat your diet cycles every week until you achieve your target weight. These cycles can cause nutrient deficiencies in you and arise health issues.

Moreover, when you eat fewer calories and starve yourself with fad diets the result are horrible. Studies have shown that people on fad diets end up with unhealthy and excessive eating.

This diet also includes processed foods like hot dogs and crackers. The regular eating of processed foods may cause other health problems and lead you to chronic diseases. While a healthy meal plan adds a variety to your diet. The variety of nutrients is not only important for various body functions, but they also add flavor and taste to your diet.

The military diet plan may be beneficial for those who want to lose only a few pounds within a short time. But this diet does not promote long-term weight loss habits. It means when you return to your daily eating habits, you will regain all your weight.

Studies suggest that lifestyle changes and habit making are quite effective to lose weight and maintain it for a long time.

Is it safe to lose weight quickly?

For the past few decades, the military diet plan is getting popular because of its quick weight loss results. The response of each body is different to this diet.

If someone is losing weight and is not facing any health issues, that doesn’t mean it will work for everyone. Moreover, the weight you are going to lose on the military diet plan is water weight. It is not stable and will return as soon as you resume your normal routine.

Furthermore, this is a low-calorie diet. Experts do not recommend taking fewer calories than your body requires instead they focus on gradually lowering your calorie intake to lose weight. Similarly, this diet may also deprive you of essential nutrients that can lead you to chronic diseases.

If you want to lose weight safely, you must focus on creating a calorie deficit. Losing 1-2 pounds is highly advisable if you want to lose weight quickly. Aiming more than that may ruin your health.

Reduce your intake of carbs, processed foods, and sugary drinks. Increase your consumption of whole foods, fruits, and veggies. This will allow you to reduce weight safely without depriving you of nutrients. Learn more about how many calories should I eat per day? 


The military diet plan promises to lose weight quickly. But it is unsafe, unhealthy, and unbalanced.

The weight you lose is water weight instead of fats, and you will regain it after quitting the diet.

If you want to lose weight in a healthy and stable manner, you must focus on eating a well-balanced, healthy, and calorie deficit diet. This calorie deficit must be created gradually.

Instead of following fad diets, slow and steady dietary changes will give you long-term health benefits and fitness goals without harming your health.

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