The Military Diet, All You Need To Know
If you want to lose weight quickly, you may think about the Military Diet (which has no real link to the branches of the military). Before you do, learn more about this diet.
No research has proven that it can help you lose weight. The diet may make you feel hungry, tired, and grumpy because it’s a low-calorie plan, but that's only temporary until your body adjusts.
The Promise
The plan claims that you may lose up to 10 pounds in a week if you follow it. It’s a very strict, low-calorie diet with some foods that seem healthy and others that don’t. There are set foods to eat for breakfast, lunch, and dinner, but that’s it. There are no snacks, and there’s no wiggle room about food choices based on your tastes.
The diet itself only lasts for 3 days. After that, switch to a normal, healthy diet for at least 4 days. If you’d like to lose more weight, you can repeat the program as often as you’d like, as long as you take 4-day breaks every time after you do it.
Never follow the diet longer than 3 days in a row.
What You Can Eat and What You Can’t
Every morsel you’ll eat on this diet has been chosen for you ahead of time. You’ll need to follow the plan completely to get the best results.
It doesn’t include superfoods like salmon, almonds, or quinoa. Instead, you’ll find normal choices, like canned tuna, hard-boiled eggs, and cheddar cheese. Some meals have breads, but they aren’t the healthy whole grains you’d expect. At least one meal includes saltine crackers.
There’s a 3-day menu to follow, with a total of nine different meals.
Military Diet Plan
3 Day Military Diet Menu Plan
The 3 Day Military Diet is a three day weight loss diet that can help you lose 10 pounds in a week. You follow the Military Diet Plan for 3 days per week and then take 4 days off per week. You can do the diet over and over every week again until you reach your weight loss goal.
Can you substitute on the Military Diet?
You can substitute every item on the Military Diet with something else in case you are vegan, vegetarian, lactose intolerant, gluten free or you can’t stomach any of the menu items.
What to drink on the Military Diet:
Water is the best thing you can drink on the Military Diet, so drink as much as you can! You can also drink coffee on the Military Diet as long as you don’t add extra calories with creamer and sugar. Artificial sweeteners aren’t good for your blood sugar and can cause weight gain, so try to avoid them. The only artificial sweetener we recommend on the Military Diet is Stevia (in your coffee). You can also drink as much caffeine free herbal tea as you want on the diet.
In case there’s something below you just can’t stomach, check out our Military Diet substitutions page.
Download a PDF of the Military Diet and shopping list
We also have a vegetarian and vegan version of the Military Diet.
If you want to keep losing weight on your days off too, here’s a menu plan to help you plan your 4 days OFF the Military diet: 1500 calorie diet plan.
DAY 1:
Breakfast
1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup Coffee or Tea (with caffeine)
Lunch
1/2 Cup of Tuna
1 Slice of Toast
1 cup Coffee or Tea (with caffeine)
Dinner
3 ounces of any type of meat
1 cup of green beans
1/2 banana
1 small apple
1 cup of vanilla ice cream
DAY 2
Breakfast
1 egg
1 slice of toast
1/2 banana
Lunch
1 cup of cottage cheese
1 hard boiled egg
5 saltine crackers
Dinner
2 hot dogs (without bun)
1 cup of broccoli
1/2 cup of carrots
1/2 banana
1/2 cup of vanilla ice cream
DAY 3
Breakfast
5 saltine crackers
1 slice of cheddar cheese
1 small apple
Lunch
1 hard boiled egg (or cooked however you like)
1 slice of toast
Dinner
1 cup of tuna
1/2 banana
1 cup of vanilla ice cream
Military Diet Shopping List
The following list contains the food items to buy for the 3 Day 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
You can drink water and black coffee or tea, but no soda, milk, juice, or alcohol. Stick to the menu as much as you can. You’re allowed to switch out some foods if you have food allergies or other dietary needs. But only make swaps that the diet approves. For example, you can have sunflower seed butter instead of peanut butter or a tofu dog instead of a hot dog. But don’t switch the grapefruit to an orange or the vanilla ice cream to a scoop of mint chip or cookie dough.
I'll give you some important info before you get too excited. You can only eat the foods they recommend and you can't cheat or this play won't work. Also, it does recommend that you diet for 3 days and then eat normally for 4 days, then return to the diet for 3 more days. It's a type of "fasting" diet and if it's working for you you can continue to diet 3 days a week.
Level of Effort: Medium
There are no meetings to attend or packaged meals to buy. The food is easy to find in the grocery store, and there’s very little cooking or food prep needed. But you may feel very hungry on the diet so you may need willpower to get through 3 days without cheating. You’ll only be eating about 1,500 calories daily so you may feel more sluggish than usual. If you choose to exercise, it may make you even more tired.
The Military Diet doesn’t ask you to avoid carbs, dairy, or other food groups. You may not want to eat out when you’re on the program, though, because the food choices are very strict, and you probably won’t find them on a normal menu.
While it’s a good idea to exercise every day, don’t exert yourself by running or lifting heavy weights during the 3 days you’re on this low-calorie diet. Light exercise is best, like walking or gentle yoga.
Another thing is that this diet has nothing to do with the military. The only similarity is that you only get 3 meals a day.
I prefer a meal plan that lets you pick from a large variety of fresh foods and will give you tips on preparing meals. Healthy eating from this day forward is the way to lose body fat. Your body will burn your fat if you eat the right foods.
Follow me on X, the former Twitter, @ray0369 to get a link to my latest posts.
If you want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans.
Look for my first book at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.
Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.
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