Diet & Nutrition 5 MIN READ 125 VIEWS March 13, 2023

The Military Diet: Is It a Good Idea?

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Military Diet

Many people have practised multiple diet plans like Keto, Vegan, Paleo, DASH, etc. which became famous for weight loss goals. The military diet plan is similar to these programs but it claims to help lose 10 pounds in a week. Even though there may not be enough research proving its claims, this can affect your mood due to the low-calorie objectives.

Before starting this dietary plan, you must learn more about its caution, effectiveness, preferences, etc. The military diet plan is a restrictive calorie plan for breakfast, lunch, and dinner. This diet is not affiliated with any real military programs or government institutions but contains the potential to provide a top-fit body figure in a short time.

It is a much quicker way to lose weight but it might not be sustainable for longer. This diet plan may also have some adverse effects which lead to unhealthy weight loss.

7 Day Military Diet Method

This dietary method is also referred to as 3 day military diet, low-calorie diet, army diet, etc. There are two phases during this diet regimen. Phase one starts with strict restrictions on calories for three days and phase two includes a normal but healthy diet for four days afterwards. There are a few food supplies that should be totally forbidden and some should be moderately included in the diet during this period.

The calorie intake for phase one is around 1,100 – 1,400 each day with a few fat-reducing foods added to the regimen. Repeating this program for more than one week can be effective but never change the phase one’s day count to more than 3 days as it can be dangerous.

Food Ingredients for Military Diet Plan

Military diet for weight loss encourages the addition of nutritional food rather than junk food which might be harmful in the long run. It is a 3-day diet that requires properly measured food intake. This plan includes necessary food substitution, quantity, and duration of the intake.

Including more lean protein can be a great way to start dietary changes with other fat-burning food items.

  • Fruits like banana, grapefruit, pomegranate, apple, orange, guava, kiwi, and watermelon, are beneficial during this program.
  • Vegetables like broccoli, cauliflower, cabbage, eggplant, beetroot, green beans, radish, bell pepper, carrot, kale, etc.
  • Protein-induced foods like chicken breasts, fatty fish, tofu, soya beans, chickpeas, lentils, lean turkey, tuna, etc.
  • Low-fat or fat-free dairy products like milk, cottage cheese, yoghurt, and creams can be added.
  • Olive oils, flaxseed oils, and hemp seed oils for daily use.
  • Seeds and nuts.
  • Mint, curry leaves, and turmeric powder.


  • One slice of bread toast with peanut butter.
  • ½ grapefruit or a banana.
  • A cup of coffee or tea without any cream and sugar.
  • Add one hard-boiled egg if necessary.


  • One slice of toast or five saltine crackers
  • ½ cup of tuna or cottage cheese
  • A cup of coffee or tea (optional)


  • Two hot dogs without buns or some other lean meat.
  • ½ a cup of carrots.
  • ½ a cup of broccoli or a cup of green beans.
  • ½ banana or other fruit like apple.
  • ½ cup of low-fat ice cream (vanilla flavour).

You can add alternative fat-burning food to the above plan but the total calories should be under 1,400 for the 3-day military diet plan. Proteins from the military plan should have correct alternative options according to your allergies and dietary needs. Vegans can also alternate meats and dairy products with hummus, fruits, peanut butter, etc.

In phase two, you can add more nutrients and food options. A small number of snacks is also allowed during this period. Note that artificial beverages should not be included in the 7 day military diet.

It is also recommended to have lots of water and drinking hot lemon water can be very useful during the military diet.

Advantages of the Military Diet

The 7 day military plan is a calorie deficit approach that provides a controlled and minimised intake of food with regular exercise. Some of the advantages include:

1. Quick Weight Loss

The military diet for weight loss program does not contain any scientific backing but many experienced advocates can ensure rapid results. It does require a strict diet, which should be followed properly. The 10 pounds within 7 days without any supplements or pills is quite tricky to follow.

2. Easy Steps

The military diet results are advantageous for people with a busy lifestyle, as it contains a specific dietary structure with all the basics mentioned. The meals are easy to follow, and they can be prepared beforehand in portions for later use.

3. Cheaper Method

This diet plan does not require any fancy food items and can be easily available in the markets. The food ingredients are usually affordable or can have a few affordable alternatives.

4. Many Alternatives

You can start your military diet with any leftover food items, as each plan can be customised through many substitutions. It can be resourceful dieting, which is much better than following a tightly scheduled restrictive diet full of expensive items.

Disadvantages of the Military Diet

While this diet plan can have immediate results, it can also promote other adverse effects on health. Whether it be your protein intake fluctuations, duration, or mental health issues, a diet can affect you negatively on a large scale.

1. Lower Levels of Energy

According to national health services, the average calorie intake should be around 2,500 for men and 2000 for women. The military diet has a much lower calorie intake than the average requirement, which can affect the energy level of the body. If the military diet gets continuously used, it may result in a calorie deficiency and lower energy level, which can be harmful.

2. Lack of Some Nutrients

The military diet results in low nutrients but high sodium levels. This can cause higher blood pressure and dizziness. If not stopped in time, this might lead to severe health conditions like heart disease, stroke, etc.

3. Mental Health Problems

This diet system can affect your physical and mental health as there is an unhealthy relationship between the body and food. It can lead to many eating disorders. Without proper nutrients, it can affect your stress levels, as well as anxiety.


Military diet can be harder to follow in the long run, which may be a problem in the future. Due to low energy levels, it can be hard to follow exercises or work out. It is better to include low amounts of nutritional components in the diet. Light yoga and long walks are better.

While considering the diet plan, add gluten-free products and low-salt versions of food that might help you keep your healthy lifestyle. Even without meat, eggs, or chickens, plant-based proteins can work fine. Substitute the food according to your choice and manage a balanced meal.

To burn 1 pound you need to lose 3,500 calories. So the 10 pounds requires 35000 calories to burn, which can only be a result of extreme diet crash plans and calorie-deficient programs.

Frequently Asked Questions About Military Diet

The 3 day military diet can help reduce 10 pounds within a week. As the first 3 days require a special meal plan, after which the usual diet can be effectively introduced.

The 3 day military diet requires at least a week to have visible results. Mostly, the weight shed is water-based, so by resuming your usual diet, you may regain the weight.

Protein-based plants or lean protein are the best ways to ensure the effectiveness of the military diet.

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