Hot dogs and ice cream are the strongest selling points of the military diet. That and the promise of losing a few pounds over a few days without severe restrictions. Losing up to 10 pounds in a week sounds fantastic, but does this weight loss strategy really deliver what it promises?
In a nutshell, the 3-day military diet plan can help you drop a few pounds. But it isn’t recommended to everyone; the results can vary a lot and is definitely not a good long-term solution. Apart from sticking to the menu, you must be careful not to go over the top after those three days of strict dieting.
What Is the Military Diet?
The military diet is a popular weight-loss plan that consists of three days of sticking to a strict meal plan followed by four days of eating normally. It’s a low-calorie diet that relies on protein and particular food combinations to help you burn fat and lose weight very quickly.
It may seem like a great alternative to the classical eating right and exercising strategy, but it’s just a quick fix. And it can have good results, but it’s far from being a dependable option in the long run.
Who Came up With the Military Diet?
The military diet plan is marketed as a strategy used by the US military. It’s supposed to be created by a nutritionist specifically for helping soldiers lose weight fast without losing muscle mass.
In fact, there is no piece of evidence sustaining this claim. No military representative has ever confirmed this, so it seems this 3-day diet has nothing to do with the military at all. Soldiers actually have a much higher calorie intake, given the daily physical effort.
You may also find this crash diet under other names, like the army diet or the ice cream diet. Unfortunately, this last name isn’t appropriate at all; as you will see, the amount of ice cream you are allowed is much smaller than you probably hope.
How Does the 3 Day Military Diet Work?
The military diet is actually a 7-day plan. It works by restricting your calorie intake for three days and eating reasonably for the next four days. So you must follow the exact menu, get rid of all snacks for three days, and keep your meals healthy and low calorie for the rest of the week.
Keeping under 1500 calories for a few days and having a reasonable caloric intake after that sounds like a good weight loss plan. But, as you’ll see below, the fixed menu for the three days of intensive diet isn’t exactly what the doctor recommends.
Avoiding snacks can be good if you get all the necessary fiber and vitamins from your main meals. But when you eat what the military diet meal plan contains, a piece of fruit as a snack can be an improvement.
What to Eat on the Military Diet
The 3-day military diet menu is based on foods you wouldn’t normally associate with a weight loss plan. And they are foods you probably already have in your fridge. So it’s simple and convenient.
But if you count the calories, you’ll see that they start at about 1,400 during the military diet day 1 and get to about 1,100 by day three. So keep that in mind when choosing this weight loss plan.
Here is what you will eat if you decide to try the military diet program, step by step.
| Day 1 | Day 2 | Day 3 | |
| Breakfast | 1 slice of toast2 tablespoons peanut butter½ Grapefruit1 cup of tea/coffee | 1 slice of toast1 hard-boiled egg½ banana1 cup of tea/coffee | 1 small apple1 slice cheddar cheese5 saltine crackers1 cup of tea/coffee |
| Lunch | 1 slice of toast½ cup of tuna1 cup of tea/coffee | 1 hard-boiled egg5 saltine crackers1 cup cottage cheese1 cup of tea/coffee | 1 egg (cooked however you want)1 slice of toast1 cup of tea/coffee |
| Dinner | 3 oz/85 gr of meat (of your choice)1 cup of green beans1 small apple½ banana1 cup vanilla ice cream | 2 hot dogs (no bun)1 cup broccoli½ cup carrots½ banana½ cup vanilla ice cream | 1 cup of tuna½ banana1 cup vanilla ice cream |
Substitutions and Additions
Even if it’s a pretty simple menu, you may want to try the military diet with substitutions for various reasons. If you have specific dietary restrictions, you can adjust the diet by making small changes. But keep counting the calories to make sure you don’t change the total.
I tried the military diet at some point, tempted by the promising results. But being a broccoli hater, I used green beans instead. I still ended up not liking the diet.
For instance, if you want to do the military diet without tuna, you can use other types of fish. Or, if you don’t want fish at all, you can replace it with meat, as long as it’s a lean one.
A question pops up frequently about the military diet – ‘Can I replace grapefruit?’. People promoting this diet plan suggest you shouldn’t use another fruit because it will change your PH and affect the diet. So instead, you’re supposed to use ½ teaspoon of baking soda mixed in a glass of water.
Not only will that have an unpleasant taste, but it won’t bring you any vitamins, minerals, or other nutritional benefits. The military diet is already poor in healthy elements, so don’t get rid of the grapefruit if you try it; let it do its little magic and get you some vitamins.
Baking soda mixed with water has certain benefits, according to doctors. It can calm an upset stomach, keep your mouth healthy, and even help treat certain diseases. But there’s no actual proof that it will help you lose weight.
How about Drinks?
Another issue related to substitutions and additions is what to drink on the military diet. It goes without saying that water is essential, as it happens with any diet. It will help you stay hydrated and feel less hungry.
The tea or coffee mentioned in the table above is optional. But if you want them, make sure not to add any sugar, sweeteners, or milk. Also, don’t drink anything else with your meals or between them – no juice, milk, soda, and, most of all, no alcohol.
Military Diet Grocery List
Here’s the military diet shopping list, to help you get ready. You probably already have many of the foods in your home. In any case, here’s what you need for the three days:
Military Diet – Vegetarian Version
If you’re a vegetarian but want to try this quick diet, you’ll be glad to know there is a vegetarian version of the military diet menu. Take a look below to see what you can eat and compare it to the original 3-day diet:
| Day 1 | Day 2 | Day 3 | |
| Breakfast | 1 slice of toast2 tablespoons peanut butter½ Grapefruit1 cup of tea/coffee | 1 slice of toast½ cup baked beans½ banana1 cup of tea/coffee | 1 small apple1 slice cheddar cheese (or 15 almonds)5 saltine crackers1 cup of tea/coffee |
| Lunch | 1 slice of toast½ avocado2 tbsp hummus1 cup of tea/coffee | ½ avocado5 saltine crackers2 tbsp hummus1 cup of almond or soy milk (no sugar) | ½ avocado1 tbsp hummus1 slice of toast1 cup of tea/coffee |
| Dinner | Tofu (no more than 300 calories)1 cup of green beans1 small apple½ banana1 cup vanilla ice cream | 2 veggie hot dogs (no bun)1 cup broccoli½ cup carrots½ banana½ cup vanilla ice cream | 1/2 cup of canned chickpeas½ banana1 cup vanilla ice cream |
Will the Military Diet Work?
It worked for numerous people; otherwise, it wouldn’t have become popular. But many quick diets do; that doesn’t necessarily mean you need to try it. Just like other weight loss plans that rely on a caloric deficit, this one can help drop a bit of weight.
The real question should be ‘Will the military diet work for me and keep me healthy and energized?’. It’s not the worst quick diet, as you eat a bit of protein, vegetables, and you don’t exactly starve yourself.
But it’s far from being a healthy choice in the long run. You need nutritional elements to stay active and lose weight in a healthy way. Hot dogs and crackers don’t qualify. That scoop of ice cream can create the illusion you’re not really dieting, but it may also open the appetite for more.
Does the military diet work for everyone? It can, as long as they don’t have particular health issues. But experts underline that there isn’t any specific evidence behind it. It can be an acceptable weight loss option, but only for an emergency when you need to drop a bit of weight fast. You shouldn’t keep doing it week after week.
How Much Weight Can You Lose With the Military Diet?
The 3-day military diet promises to help you lose up to 10 pounds in a week. First of all, ‘up to’ is the key part. The weight you can lose depends on many factors, mainly how many pounds you have when you start the diet. Your previous eating habits also play an essential part.
Secondly, I find the goal of 10 pounds in a week unrealistic and not advisable. It’s not healthy to try and lose so much weight in a short period. Not to mention that you won’t be losing fat, but mostly water.
The military diet can be a quick fix, but don’t expect to lose 10 pounds; you will likely be disappointed. From my experience, 3 pounds sounds like a more realistic goal.
Army Diet – Pros
This may not be one of the best diets to try, but it does have a few advantages – hence the fame.
- You can lose some weight in a short period
- 3 days of diet followed by 4 days off is not that bad, as it balances the nutritional deficit
- Easy to follow and affordable
- You won’t feel that hungry because you eat protein
- It’s safe as long as you don’t follow it for a more extended period
What Are the Side Effects of the Military Diet?
Hunger is the main side effect of the military diet. Your body won’t get all the nutrients you need, and the quantities you eat won’t make you feel full. As a result, you may experience a low level of energy and a bad mood.
Constipation is another possible side effect caused by not eating enough fibers.
Gallbladder problems can occur when you strive to lose a lot of weight quickly. It can cause the liver to release extra cholesterol into the bile, thus affecting the gallbladder.
Muscle loss can happen if you do the military diet for a longer period.
The truth is most of these side effects, apart from hunger, are likely to occur if you opt for this diet plan for weeks or longer. If you simply want to lose weight in 3 days for a special event, you will probably be ok.
The main reason why the military diet is bad is that you won’t have very natural meals. Processed foods like hot dogs are not a great idea. And, let’s face it, without the bun and mustard, it won’t be that tasty either.
Can the military diet make you sick? Probably not, as long as you stick to only one week. It is possible, though. You can feel weak or even dizzy if you suddenly go from consistent meals to a low caloric intake. It can definitely make you sick if you turn it into a longer process.
Is the Military Diet Worth Trying?
If the menu sounds appealing, you can try the ‘army’ diet for a week. But don’t expect wonders; you won’t see any military diet before and after pictures showing dramatic results. If you just want to lose one or two pounds, it can work.
It can also be effective in particular circumstances, when people need to lose weight fast for health reasons – before bariatric surgery, for example. Still, even in those situations, other diets work better.
And, as it happens to all quick diets, the most important part is the plan you make for keeping that weight off. Otherwise, the hunger you feel for a few days will be in vain.
My Experience with this Diet
In my opinion, there are much better foods to fit into the 1,500 calorie limit. You can eat a lot of vegetables, salads, and healthier protein. You won’t feel so hungry, your body will get the nutrients it needs, and you can stay on track for much longer.
A few years ago, I tried the military diet; I lost a pound or two, suffered through eating broccoli, and decided never to repeat the experience. Even as far as quick diets go, this one isn’t for me.
FAQ
Why is the military diet only 3 days?
You can use the military diet to lose weight but only stick to one week. That means three days of set menu and four days of healthy meals. If you try it for longer, the risks outbalance the results, and your health can be affected.
So the answer to the question ‘Can the military diet be done back to back?’ is no. Not if you treasure your health. Doing the military diet for a month, for instance, can have serious repercussions. For long-term weight loss strategies, this is not the way to go.
How are the military diet results compared to those of other diets?
That depends on the diet you use in the comparison. If you consider military diet vs. keto, the second is a clear winner. Any comparison with the consecrated weight loss plans that have proven their efficiency in time is rather unfair.
A comparison like military diet vs. egg diet is more suitable. Or you can place it against the potato and yogurt diet. These are all short-term solutions for losing a limited amount of weight and not a good idea in the long run.
Can I Exercise While on the Military Diet?
The military diet and exercise won’t probably go very well together. Why? Because you need balanced eating habits to sustain the effort during workouts. Exercising can be tricky while you’re on the military diet plan.
If you don’t feel weak or dizzy, you can try a walk or even a short run. But longer and more intense forms of exercise are not a good idea.
Written by Mia Davis