The Daily Nutrition

Military Diet: What is it Along with Military Diet Plan

The military diet is a diet plan that has been said to allow you to drop a significant amount of weight in just a week. You severely limit your calorie intake for the first 3 days then eat normally for the next 4.

I’m not going to sit here and tell you that this is diet is easy because it’s not. This might be one of the most difficult diets that you try.

The first 3 days might be brutal but once you survive those days, you should be good for the rest of the week.

You’ll get a lot of protein but limit your intake of fat, carbohydrates, and calories.

Like I mentioned earlier, this diet is designed to boost your metabolism and help you lose a significant amount of weight in a short time frame.

The Military Diet

military diet

It’s been suggested that you can lose up to 10 pounds in just one week with the military diet.

You could also lose upwards of 30 pounds in a month of this diet.

You wouldn’t necessarily consider this a fad diet because it’s not super popular. However, if it helps you lose the weight you want to lose in a hurry, it could quickly become a fad diet.

For people that are trying to lose weight, why wouldn’t they want to take advantage of possibly losing 10 pounds in just 7 days? Anybody that wants to lose significant weight will tell you that’s something they would love to happen.

Meal Plan

Below you’ll see the 3-day military diet. Remember, the first three days are going to be important because that’s when you’ll consume the least amount of calories.

Day 1


  • 1/2 grapefruit
  • 1 slice of toast
  • 2 tablespoons of peanut butter
  • 1 cup of coffee or tea


  • 1/2 cup of tuna
  • 1 slice of toast
  • 1 cup of coffee or tea


  • 3 ounces of any meat
  • 1 cup of green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup vanilla ice cream

Day 2


  • 1 egg
  • 1 slice of toast
  • 1/2 banana


  • 1 hard-boiled egg
  • 1 cup cottage cheese
  • 5 saltine crackers


  • 2 hot dogs without buns
  • 1 cup of broccoli
  • 1/2 cup of carrots
  • 1/2 banana
  • 1/2 cup of vanilla ice cream

Day 3


  • 5 saltine crackers
  • 1 slice cheddar cheese
  • 1 small apple


  • 1 hard-boilled egg
  • 1 slice of toast


  • 1 cup of tuna
  • 1/2 banana
  • 1 cup vanilla ice cream


As you can see, this diet very much limits what you can eat. You aren’t going to get to eat nearly as much as you’re used to.

If you’re used to a certain way of eating and having a certain amount of food, then this three day period is going to be a brand new challenge for you. It could very well be one of the toughest challenges that you’ve ever had to go through.

When it comes to this diet, as it does with almost every diet that you try, you need to be strong mentally. If you can mentally push yourself to the limits that this military diet plan is pushing you too then you’ll be just fine.

There is nothing easy about diets anyway. It takes a lot of discipline and mental strength to get to where you want to be. Losing the weight you want to lose isn’t impossible, but it’s never going to be easy. If it was easy, everyone would be able to do it.

Struggles and Disadvantages

You can easily see that the 3 day military diet isn’t going to be the most filling diet. There are some other disadvantages that you need to be aware of before taking the dive into the diet itself.

Limited Nutrients

3 day military diet

During the first three day period, you aren’t going to be getting the most nutrients. You more than likely will be missing out on a lot of nutrients that your body is otherwise used to getting through your normal diet.

The lack of variety is going to ultimately be what prevents you from getting the vast amount of nutrients you need.

Your body could very well struggle with the lack of nutrients that it’ll be getting. However, weight loss sometimes comes from somewhat drastic measures.

High in Salt, Sugar, and Saturated Fat

The military diet is high in added salt, sugar, and saturated fats. Most of the time, when you’re wanting to lose weight, staying away from processed foods is a must.

However, this diet doesn’t do that. Most of the foods you’ll be consuming are processed in some way.

To prevent yourself from having too much sodium, try to find foods that are low in sodium or don’t have any added salt.

For example, you need to be careful of the hot dogs. Hot dogs are typically high in added salt and saturated fat.

You may also be surprised to see that this diet contains ice cream. How many diets are going to actually tell you to eat ice cream? When it comes to military diet substitutes, most people just try to find a substitute for the ice cream.

Use around 300 calories of fruits or vegetables as a military diet substitute when it comes to the ice cream. This way you can cut out a ton of added sugars while at the same time gaining more of the nutrients your body may be craving.

Too Low in Calories?

When your body is lacking calories, it can be very difficult to exercise because of that. If you’re somebody that likes to be highly active, this diet is going to make that very difficult.

Your body is used to having a certain amount of calories that it can burn as fuel, but since you’re consuming so little calories, it’s going to seem as though you don’t have anything to burn.

The first three days will certainly feel like a big struggle because of how little you’re eating. However, the other days are going to be easier. They may still not be as easy as you’d like, but since you’ll more than likely be eating more, your body will have more fuel.


When it comes to a low-calorie diet, you’re more than likely going to lose weight faster.

Your range of food items is very limited, but the pay off is a significant amount of weight loss in a short time frame.

This diet is also very easy to follow. There aren’t many things that you have to do other than follow the meal plan. You don’t even have to cook any of your meals. That is going to end up saving you a ton of time in the long run.

Compared to other diets, you may spend a lot of time preparing your food for the upcoming days. With the military diet, there is no food prep necessary to be successful with it.

Not only will you be losing weight, but you’ll also be losing more fat in this time frame than some other diets. Losing fat almost ensures that you will be able to keep that weight off that you lose.

Military Diet Can Be Bittersweet

military diet

If you’re somebody that is looking to drop weight quickly, the military diet may be your best option. This is not going to be easy, especially if you’re somebody that loves to be active most of the time.

There may be times where you actually struggle. If you can push through the first three days of the diet, you’ll be on your way to success.

As I said at the beginning, this is going to be much more of a mental battle than a physical one. Your body isn’t going to suffer that much if you can stay strong mentally.

Your body may feel like it’s suffering but it’s really not. Your body is still safe even after the lack of nutrients you’ll be providing it.

Be mentally strong and watch the weight fall off in a short period.

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