If you’ve been browsing diet plans online lately, you’ve no doubt come across the military diet. Although it has nothing to do with the military (that’s just its name), this diet claims to help you achieve rapid fat loss in a short time.

How does it work? What do you need to do in order to follow it? Can you incorporate thismilitary diet into your lifestyle? You most likely have many other questions, besides these, that My Fit Foods will answer here.

What Is the Military Diet Plan?

The military diet claims it’s designed to be a short-term low-calorie diet for rapid weight loss. It’s set up so that you eat a very low number of calories for the first three days of the week, followed by four days of the week where you can eat normal meals.

Going beyond calorie restrictions, the meals for the first three days are fairly regimented, with a specific plan that needs to be followed to achieve the quick weight loss that the diet promises.

Here’s a quick breakdown of how this extreme weight loss plan is set up:

• First three days – During the first three days of this eating plan, you eat a very specific amount of calories to lose water weight and burn fat. On day one, you eat foods that total 1,400 calories. Day two restricts that calorie count to 1,200. On day three, it goes even lower, as you’re only allowed 1,100 calories.
• Next four days – After the initial three-day period, you’re free to eat whatever you want, within reason of course. Most people go back to their normal meal habits, although others choose to indulge a little after three days of deprivation.
• Repeating the process – The diet is set up to last one week, but many people tend to keep repeating the pattern, spending Monday through Wednesday on the restricted diet and Thursday through Sunday eating normal meals. The military diet can be repeated in this manner for as long as you’d like.

One of the main issues with extremely restricted fad diets — even so-called “healthy diets” — is the fact that people can’t follow them for long. Eventually, they give in to their cravings and go off of the diet. By limiting the calorie intake restrictions to three days of the week, this is avoided.

Low-Calorie Diets vs. Very Low-Calorie Diets

When it comes to diets, there are many different kinds, with some defined as low-calorie, low-carb, intermittent fasting, and more. Some diets, however, fall into the very low-calorie category. The military diet is described as a low-calorie diet since it has followers eat more than 800 calories a day during the initial three-day period.

Any diet that falls between 801 and 1,500 calories is considered to be low in calories. Those that come in under 800 calories and are very low calorie. This distinction is important, as very low-calorie diets tend to not be very healthy, as they don’t provide enough nutrients to sustain a normal person through their daily activities. However, they are allowed under the strict supervision of a registered dietitian or nutritionist.

Why Is It Called the Military Diet?

The military diet doesn’t have anything to do with the U.S. armed forces. The diet wasn’t designed by them, nor is it something that the soldiers have to follow. So, why is it called themilitary diet?

While most sources aren’t entirely clear on where the diet obtained its name, part of the reason why it’s called the “military diet” has to do with the amount of sheer willpower that’s needed to get through the first three days of restricted calories. The regimen, which is very strict, requires physical and mental strength to stick to the plan.

Does the Military Diet Work?

According to the experts, you can lose up to 10 pounds a week on themilitary diet. Some say that you can even lose 30 pounds or so in a month if you keep following it. Whether or not this is true depends on a number of factors, including your metabolism, your ability to stick to the diet, and how strict your eating habits are during the other four days of the week.

In general, standard healthy weight loss tends to be around one pound a week, or up to five in a month. However, over a short period of time, such as when you have a goal in mind that involves getting ready for bikini season or an upcoming formal event, it’s okay to follow a diet that can lead to you losing more than that one pound a week. This is where the military diet comes into play.

What About Exercise on the Military Diet?

Unlike other diet plans, the military diet doesn’t include any type of exercise. Some versions of it have followers take a short walk daily, just to get up and move a little, but this isn’t always necessary. Since the main section of the diet is so restrictive, it would be difficult to get in a full workout on those days, as you aren’t really providing yourself with enough fuel to successfully get through a run or a weight-lifting session.

However, on the other four days of the plan, you can exercise as normal, since you can adjust the meals that you’re eating to fit your nutritional workout needs. With that said, this is entirely up to you, although it can be more effective to exercise as you follow the military diet since you’ll be setting yourself with healthier habits that will be easy to follow in the future.

A Typical Military Diet Meal Plan

Putting together a list of foods that you can eat while on the military diet is fairly simple. Many of these whole foods and processed foods are more than likely already on your grocery list. Here’s a quick breakdown of what you can and can’t eat:

• Fruit – Fruit is a staple of the military diet. Small apples, grapefruit, and bananas make the list of foods that you can enjoy. However, oranges and fruit juice blends, especially those that have added sugar, are not allowed.
• Meat – In general, the type of meat that you’re allowed to eat on the diet isn’t really restricted. With that said, you do want to stick to lean, healthy meats. Tuna and all beef hot dogs are two recommended options.
• Vegetables – Your vegetable options are limited while you’re on the military diet. Green beans and carrots are on the “yes” list, while potatoes and other starchy veggies are not.
• Dairy – Thankfully, you can have some dairy. While creamer, butter, milk, yogurt (except for Greek yogurt), and most types of cheese aren’t allowed, you can have small amounts of cottage cheese or a slice of cheddar cheese, the aforementioned Greek yogurt, and even a small cup of vanilla ice cream. Eggs are allowed as well.
• Other Foods – Sugar and artificial sweeteners aren’t allowed during the initial three-day period of the military diet. One exception to this is Stevia. As far as other foods are concerned, you can incorporate peanut butter, saltine crackers, and whole wheat bread into your meals.
• Beverages – Obviously, soda is out, even if it’s low in sugar or high fructose corn syrup. Fruit juice isn’t allowed as well. Thankfully, you can have coffee, tea, and plenty ofwater, so you’ll be able to stay caffeinated and hydrated during this time period. You just can’t put any creamer in your coffee or milk or sugar in your tea.

A Sample Meal Plan

If you’re wondering how to put together a day’s worth of meals from the restrictive list described above, you’re in luck. Here are some suggestions for foods and portion sizes for breakfast, lunch, and dinner.

Breakfast

• One egg, hard-boiled
• One piece of a whole-wheat slice of toast topped with two tablespoons of peanut butter
• One cup of black coffee — you can substitute caffeinated coffee for decaf if needed.

Lunch

• One-half cup of tuna
• Six saltine crackers
• One cup of cottage cheese
• One cup of herbal tea

Dinner

• One bunless hot dog
• One cup of carrots
• One cup of green beans
• A banana
• One cup of Greek yogurt

Final Thoughts on the Military Diet

As you can see, the Military Diet consists of two different sections. The first consists of three days of very restrictive eating, sticking to healthy meals of 1,400, 1,200, and 1,100 calories respectively. The second part of the diet allows followers to eat whatever they’d like, whether they are fueling themselves for a workout, or indulging in a little treat after several days of deprivation.

When you follow the diet, you could lose up to 10 pounds in a week, although this depends on numerous factors, such as your metabolism and how much you work out.

Do you have other questions about nutrition? If so,contact us!

Sources:

Is the 3-Day Military Diet Safe and Effective for Weight Loss? | Everyday Health

The Military Diet: All You Need to Know | Healthline

What is the Miliary Diet and Does it Work? | Medical News Today