The Military Diet is an extremely low-calorie diet designed to help you lose a lot of weight in a very short amount of time. Does it actually work ? Is it something you should try ? In this article we’ll try to answer those questions.
Everyone that is overweight goes under strict regimes to lose some pounds, but the yo-yo diets usually do not work once you finish dieting. That is because you are starving yourself and once your last day from the diet passes, you indulge in eating what you have been missing for weeks. Therefore, soon you get back to where you were and you have achieved nothing.
What Is The Military Diet?
The military diet is a very low calorie “diet” that can help you lose 10 pounds in just a week without strenuous exercise or prescriptions. The 3 day military diet is cheap and the food combinations are designed to burn fat, speed up your metabolism and lose weight in no time, according to the proponents.
Even though the Military Diet is not a long term solution and is not not very healthy if you run it for longer periods, it is, in fact, one of the best solutions for emergency weight loss without any prescriptions.
People who tried it claim that they indeed lost a good amount of weight in short periods of time.
How does the military diet work ?
The diet combines low calorie and chemically compatible food that is designed to work together and immediately start your weight loss. And because of the fact that military diet is 3 days on and 4 days off, it does not slow down your metabolism like other diets.
To be able to follow the military diet, you need to be really determined and strong-willed. It is crucial that you stay committed. The total calorie intake during the first 3 days is roughly 1,100–1,400 calories per day, which is obviously very low calories for an adult.
During the next 4 days you should eat healthy, but still keep your calories low, as we explain below.
This diet works in emergency situations, when you desperately want to lose weight in a very short time before an important event. But if you follow the military diet for a month you will end up losing up to 30 pounds.
What Is the Military Diet Based On?
Rather than calories burned, the military diet is based on significant calorie deficits by cutting out the amount and types of food that you eat. There is no spending money on expensive products or services that promise miraculous results.
Contrary to that, losing weight with military diet is not complicated at all if you stick to the plan. Soon you will see the results you wished for without spending so much money.
Cons of the diet
Once the low-calorie period is over, the effects of eating more calories are likely to come back. So if you want to keep the weight off you will need to change your eating habits after the diet is over.
The Meal Plan
Below is the 3-day meal plan you need to follow:
1st Day
Breakfast
- Half a grapefruit
- Slice of toast
- 2 tbsp of peanut butter
- 1 cup tea or coffee
Lunch
- ½ tuna
- Slice of toast
- 1 cup of tea or coffee
Dinner
- 3 ounces of meat
- 1 cup of green beans
- ½ banana (or some other fruit)
- 1 apple
- 1 cup of ice cream (vanilla has the least calories)
2nd Day
Breakfast
- 1 egg
- ½ banana (or some other fruit)
- Slice of toast
Lunch
- 1 boiled egg
- 5 crackers
- 1 cup of cottage cheese
Dinner
- 2 hot dogs (no bun)
- ½ cup of carrots
- 1 cup of broccoli
- ½ banana ( or some other fruit)
- ½ cup of vanilla ice cream
3rd Day
Breakfast
- 1 slice of cheddar cheese
- 5 crackers
- 1 apple
Lunch
- 1 boiled egg
- 1 slice of toast
Dinner
- 1 cup of tuna
- ½ banana
- 1 cup of vanilla ice cream
For the next 4 days
Rest for 4 days and repeat the cycle. During these 4 days there are snacks that can be included, however you are encouraged to eat about 1500 calories a day and not more than that.
If you want to lose some more weight and get in shape, you should combine the diet with some physical activity. It does not have to be anything drastic, just a walk around the park or climbing stairs will do just fine. But it would be also good if you have some exercise routine like running, jumping rope, swimming or some other physical activity.
Is the military diet safe ?
The military diet is likely safe for healthy individuals if they use it for shorter periods of time. However, following this diet for months at a time could lead to malnutrition and nutrient deficiencies because of the calorie restriction and the narrow choice of foods.
What if I am unable to eat grapefruit?
You can just eat oranges. They have a similar effect.
Can I substitute steak for the tuna??
so half a grapefruit is equal to half an orange? I would actually be substituting Mandarine oranges so how many of those is equal to eating a half grapefruit?
Not exactly equal but similar. And about 1-2 mandarine oranges should be similar to a half of orange (depending on the size)
Is there a substitute for peanut butter…..I am highly allergic
You can try almond butter. It’s even better.
What if I don’t like broccoli??
Broccoli Substitute:
If you’re substituting out broccoli on the Military Diet, try and use a green or greenish vegetable like cauliflower, spinach, brussel sprouts or asparagus.
CAn you suggest a substitute for Saltine crackers as hard to find in UK shops
Saltine crackers:
Rice CakesRice cakes are a perfect substitute for saltine crackers. If you substitute saltine crackers for any other cracker, like gluten free, make sure you’re eating a similar amount of calories. Each saltine cracker has 13 calories.
Can you use fresh lemon juice to flavor the veggies, tuna, chicken, tea?
Yes you can 🙂
Can you have anything in tea?
You can put lemon.
Egg substitute?
you can eat some chicken (40g chicken ~ 1 large egg), but you won’t get all the nutrients that the egg has.
Can you squeeze lemon juice on the tuna and the vegetables?
Yes you can.
Is there a substitutes for the tuna and the cottage cheese?
you can try chicken. And for the cottage cheese there isn’t any unfortunately
I can’t eat cottage cheese or yogurt, suggestions?
Cottage Cheese substitute:
PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non dairy substitute with similar nutrients.
I cannot drink coffee or tea is there any other in place of it….
You can drink plain water. But the effect on hunger won’t be the same.
What do you eat on the rest days? Because if you go back to normal foods you put the weight back on.
For the best results on the Military Diet, we advise following a diet of 1500 calories or less on your days off
what does the rest day implicates? does it means that can we go for our normal diet as before.
For the best results on the Military Diet, we advise following a diet of 1500 calories or less on your days off
one more question can i have my post and pre protein shakes folowig this diet plan
We advise following a diet of 1500 calories or less on your days off. That mean you can have on that days.
Is there a substitute for the hot dog
Hello Yanira,
Military Diet substitutes for hot dogs include turkey dogs, soy dogs, tofu dogs, bratwurst,luncheon meat, deli meat or baloney. For vegetarians, you can also substitute beans, lentils, or portobello mushrooms. Again, you can substitute another meat, but you don’t need to skimp on the fat with the hot dog substitute, as long as the calories are the same. There are about 250-300 calories in two plain hot dogs.
The lentils can b cooked any way ?
Yes Stephanie.
Are you supposed to drink anything on the days no beverage is listed?
Yes, you can drink water.
Can I add sugar to the tea and how much?
No you can’t add sugar.
Can we add organic honey ?
Yes you can.
What do u eat the4days ur not on the diet
For the best results on the Military Diet, we advise following a diet of 1500 calories or less on your days off
If I understand this correctly, you can eat normal the other 4 days?
For the best results on the Military Diet, we advise following a diet of 1500 calories or less on your days off
What can I have instead of hot dogs..I can’t eat them
Hello Debbie,
Military Diet substitutes for hot dogs include turkey dogs, soy dogs, tofu dogs, bratwurst,luncheon meat, deli meat or baloney. For vegetarians, you can also substitute beans, lentils, or portobello mushrooms. Again, you can substitute another meat, but you don’t need to skimp on the fat with the hot dog substitute, as long as the calories are the same. There are about 250-300 calories in two plain hot dogs.
What is 1/2 tuna?
1/2 pound tuna | 225 grams .
What exactly does it mean to rest for four days? No food? Or just eat regularly?
For the best results on the Military Diet, we advise following a diet of 1500 calories or less on your days off
what can you substitute the green beans with, I dont like them
Green Bean Substitute:
If you can’t eat green beans for any reason, substitute the same CALORIE amount of lettuce, tomatoes, spinach or any other green vegetable.
Thanks
Can you substitute any other vegetable for the green beans? I just dont like them
Hello Sandy, If you can’t eat green beans for any reason, substitute the same CALORIE amount of lettuce, tomatoes, spinach or any other green vegetable.
is tea and coffee suppose to be black and toast dry without bitter
is tea and coffee suppose to be black and is toast dry without butter
Hello M Power,
You can drink Green tea, and the toast is without butter.
Thanks
What can I substitute for the shrimp?
There is no shrimp in the diet.
I m vegetarian
Substitutes of meat
Hello Jainy,
If you’re vegetarian, you can use lentils, beans, tofu or portobello mushrooms as meat alternatives.
Thanks 🙂
Can i substitute the broccoli and any other veggie an just eat green beans in their place
Hello Devin,
If you’re substituting out broccoli on the Military Diet, try and use a green or greenish vegetable like cauliflower, spinach, brussel sprouts or asparagus.
Can you drink tea with each of the meals?
What kind of tea ?
I have a question about lunch of the 1st day, ½ tuna – how many gram is this?
Hello An,
That is 225 grams.
With this diet can you hit the gym with your normal training routine or will i get sick.?
If you exercise on the Military Diet, you can expect even better results. We recommend walking 30 minutes every day while you’re on the diet, that means 7 days a week! If you’re already on a cardio/weight lifting/circuit program before you start the diet, keep at it. But if your workout makes you feel dizzy or weak because of the low calorie count on the diet, something has to give. Slow down your exercise during the three days and try something more moderate. If you ever feel uncomfortable or weak, stop what you’re doing.
what are substitutes for the bread.. i eat no grain..
Hello Faye Jones,
In place of bread, you can eat 1/8 cup of sunflower seeds, 1/2 cup of whole grain cereal, 1/2 high protein bar, 1/4 cup of yogurt with 1/2 teaspoon of flax seeds. You can also use one tortilla or two rice cakes instead of bread.
I m a vegetarian
You need to try different diet.
Any kind of crackers?
Rice cakes are a perfect substitute for saltine crackers. If you substitute saltine crackers for any other cracker, like gluten free, make sure you’re eating a similar amount of calories. Each saltine cracker has 13 calories.
Substitute for ice Cream? dairy intolerance
Vanilla ice cream:
The vanilla ice cream in the Military Diet can be substituted for 1 cup of fruit flavored yogurt or apple juice. A good non dairy substitute is strawberry, vanilla or banana flavored almond milk. Do not substitute chocolate almond milk.
Is it ok to use seasonings on the meat, tuna and vegis
The only seasonings we recommend are zero calorie seasonings like salt, pepper, lemon juice and Mrs. Dash. Other no calorie seasonings include fresh garlic, ginger, cilantro, dill, cayenne pepper, red pepper flakes, curry, turmeric, cumin, sage and rosemary. VERY low calorie seasonings like mustard, Frank’s hot sauce and low sodium soy sauce can be used in tiny amounts. You can use garlic powder, but not garlic salt.
What can I eat in place of cottage cheese as this is a food I am not allowed to eat?! Also can you use Splenda and Lemon in your tea? Can you have garlic and lemon as a condiment for your meats?
PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non dairy substitute with similar nutrients.
Yes you can use splenda and lemon in the tea.
Yes you can have garlic and lemon as a condiment for the meat.
Thanks 🙂
I do not like cottage cheese. Are there any substitutes for this and is the tuna canned tuna or fresh tuna?
PLAIN Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non dairy substitute with similar nutrients.
The tuna we prefer to be fresh. But if you are not able to buy, you can take and canned tuna.
Thanks 🙂
I do not eat fruits, how can I substitute the apple and the banana and also the peanut butter?
This is for peanut butter: if you have a peanut allergy or just don’t like peanut butter, you can substitute the same amount of almond butter, pumpkin butter, soy butter, sunflower seed butter, hummus or bean dip. Two tablespoons of plain sunflower seeds also work.
Apple Substitute:
Instead of apples, try plums, peaches, grapes, zucchini, pears or dried apricots.
Thanks 🙂
can i drink whey protein in between meals or in my pre and post workout?
For the best results on the Military Diet no you cant.., But on your days off you can drink why protein, but we advise following a diet of 1500 calories or less.
Hi. Thank you for this. What can i substitute for crackers if i don’t want to eat wheat or any other grain?
Thans ☺
Hi Jan, How are you today ? 🙂
Rice CakesRice cakes are a perfect substitute for saltine crackers. If you substitute saltine crackers for any other cracker, like gluten free, make sure you’re eating a similar amount of calories. Each saltine cracker has 13 calories.
How do I keep it off?
By following a healthy diet (no sugars, alcohol, too much bread). Eat lean meats, lots of vegetables and tea, coffee or water
I’m going to start Thursday. Good luck to me. I have 15 pounds to shed.
Happy you found it useful Alice. Be good to see how it helps you 🙂
What if i eat only a full apple and cup of lavazza coffee without sugar at breakfast, and broccoli only as dinner for those 3 days?
Broccoli 450g*
Any substitute for carrots? I just cant stand the taste
Do you use canned tuna?
Do you use canned tuna, if so how much? How much is 1.sluce of cheddar cheese, ounces or grams?
Do you have to take 4days off?
hi there, can i have any kind of snack between meals, tnx.
some medicines require NO grapefruit…is there a substitute ?
Hey, this is a great diet. I was looking for the 10 pounds BUT have achieved only 5 lbs for 3 days instead. I am very happy with that because I am not working out like the military boys do every day, so I expect less. To loose 5 lbs a week for 3 days of patients, is better than all the diets over the years attempted & makes me a happy guy, 20 libs. a month is just fine.
thanks again & I’ll let you know my final result.. I’m never hungry, but the tuna is a real struggle to get down so I’m super glad to a see all the alter natives . Thanks again.
jzpaznthru.
Can you put cream in your coffee
A little cream won’t hurt you. Unless you are drinking 5+ coffees a day 🙂
can you drink water all day
Yes you can
Hi. Can i drink sugar drinks with meals?
Actually, you need to try and drink only pure water or teas without sugar.
Are there non-daily alternatives for some of the days?
I’m afraid not. The plan should be used “as it is”
I started yesterday and am already feeling better bout myself, I walk with the diet and do sit ups, pulls up and push ups. feeling great . happy to have found this.
What is the daily calorie count on diet days? Also, can i still take my workout supplements when training days and diet days coincide? (BCAA’s, creatine, glutamine, and whey protein)
The calorie count is pretty low and we don’t recommend using this diet in combination with intense workouts.
Say thank you to admin. for answering all of your question and repetitively at that…especially when you can google most of the answers.
Can i eat shrimp instead of tuns?
You can eat other fish or anything that has a nutritional value similar to tuna.