The military diet is currently one of the world’s most popular “diets.” It is claimed to help you lose weight quickly, up to 10 pounds (4.5 kg) in 3-7 days. The military diet is also free. There is no book, expensive food or supplement you need to buy.
The military diet plan involves a 3-day meal plan followed by 4 days off, and the weekly cycle is repeated again and again until you reach your goal weight.
For the first 3 days, you must follow a set low-calorie meal plan for breakfast, lunch, and dinner. There are no snacks between meals. Total calorie intake during this phase is roughly 1,100-1,400 calories per day.
The 4 days of the week when calories are not purposefully being restricted you can eat whatever you’d like to for the most part, although some people also choose to restrict calories these days as well in order to further accelerate weight loss.
The meal plan
This is the 3-day meal plan on the military diet:
Day 1: It amounts to around 1,400 calories.
- Breakfast: Black coffee, 1/2 plain grapefruit (or another fruit as a substitution), 1 slice of toast with 2 tablespoons of nut butter.
- Lunch: Water or more coffee, 1/2 can of tuna fish packed in water (or another protein substitution), 1 slice of plain toast.
- Dinner: 3 ounces of any meat or fish, 1 cup of veggies like green beans, 1 small apple, 1/2 banana, 1 cup of vanilla ice cream.
- NO additionals snacks are included in the military diet between meals, no other beverages, and no condiments.
Day 2: Amounting to around 1,200 calories.
- Breakfast: 1 egg (no added oil or butter), 1/2 banana or another equivalent fruit, 1 slice plain toast.
- Lunch: 1 cup cottage cheese (or substitution with equivalent calories), 5 saltines, 1 hard-boiled egg.
- Dinner: 2 hot dogs without buns (or protein substitution with the same number of calories), 1 cup broccoli or another veggie, 1/2 cup carrots, 1/2 banana, 1 cup vanilla ice cream.
Day 3: Which amounts to around 1,100 calories.
- Breakfast: 1 slice of cheddar cheese, 5 saltines, 1 small apple.
- Lunch: 1 egg and 1 piece of plain toast.
- Dinner: 1 cup of tuna packed in water, 1/2 banana, 1 cup vanilla ice cream.
Each week the following 4 days are “days off”, in which you can return to your normal diet before starting the cycle all over again.
If you do try the military diet, maybe you’re wondering how long should you stick with it? It is recommended to follow this diet for about one month (or four weeks), in which some claim “you can lose up to 30 pounds.” Following the diet for one month would mean you practice four series of having three “days on” followed by four “days off.
However, these types of weight loss results depend on factors such as how you eat during the rest of the week, your starting weight, your level of activity, how healthy you are and your genetics.