The Military Diet: 3-Day Weight Loss Plan That Works Fast

The military diet has risen in popularity for its rapid weight loss. However, like all diets promising quick results, there are usually side effects.

In this article, we discuss all you need to know about the military diet. We cover how the military diet works, food allowances, food restrictions, scientific perspective, benefits, and risks to determine if it is the real deal or just another fad diet.

What Is the Military Diet?

The military diet is a 3-day, very low-calorie, followed by a 4-day low-calorie diet that claims to help people lose up to 10 pounds in a week.

During the first three days, calories will be limited to 1,100–1,400 calories per day, across breakfast, lunch, and dinner. For the four remaining days, calorie intake be increased to 1,500, where snacks will be included.

These are considered low-calorie diets, which form a calorie deficit, which is essential for weight loss. Sources show recommended calorie intake for women is 2000 calories per day.

Consuming 1,100–1,500 calories creates a deficit of 500–900 calories which is a significant drop that can lead to feelings of hunger, low energy, and fatigue that may affect function and performance.

Is It Really Used by the Military?

The military diets has no affiliation with the armed forces with US military nutritionists refuting any affiliation with the diet.

Unlike most diets, there is no creator of the origin of the military diet. Like many diets, its popularity comes from online forums and social media.

The word ‘military’ is used as a buzzword, highlighting that like the military it requires discipline to get through it.

How the Military Diet Works

The Military diet is a seven-day eating plan, divided into two separate phases: three days of very low-calorie (1,100–1,400 kcal) and four days of low-calorie (1,500 kcal). Below, we break down how each phase works and discuss the weight loss claims that come from such significant calorie restriction.

The 3-Day Meal Plan Breakdown

The 3-day phase of the military diet focuses on a very low-calorie intake. To make this achievable, the diet limits you to 16 different foods.

Over the three days, food portion sizes are gradually decreased, with larger food volume on days one and two, before limiting food volume for day three. This is done to keep calorie intake below 1,400 calories per day.

Sources illustrate the 3-day phase of the military diet.

3-Day Military Diet Sample Plan

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The 4-Day Off Cycle Explained

The four-day off-cycle plan increases calorie allowance to 1,500 calories per day or less. Here people continue with a similar eating plan including breakfast, lunch, and dinner with the inclusion of two snacks each day.

As mentioned, 1,500 is still considerably lower than the recommended daily intake of 2000 kcal per day for women, maintaining a significant calorie deficit.

Expected Weight Loss and Claims

The military diet's very low-calorie approach claims to help participants lose 10 pounds a week, which may happen with such extreme calorie restriction.

Research shows that reducing calories by 500–600 kcal can lead to a loss of 0.5 kg per week and 2 kg per month. The military diet’s very low-calorie allowance of 500–900 kcal falls into the category, showing its potential for weight loss.

However, weight loss can slow with hormonal changes, reducing effectiveness. Here, the body can undergo a physiological response, to weight loss, shifting hormone balance to regulate appetite, decline resting energy expenditure, and reduction of diet-induced thermogenesis (the body burns energy to process food).

During very low-calorie diets, few calories remain for further reduction, stalling weight loss. Siginifanct calorie restriction to feelings of fatigue poor performance, and nutrient deficiency. While this amount will help shed weight, it is very low, which will affect sustainability.

Foods Allowed and Restricted on the Military Diet

The military diet is known for its calorie restriction and with that comes several foods which approved foods.

Approved Foods, Substitutes, and Foods to Avoid

Here is a list of the foods and meals examples used during the 3-day military diet. These foods are far more limited than the 4-day off diet as calories are limited.

• Black Coffee
• Toast
• Tuna
• Green Beans
• Banana
• Apple
• Vanilla Ice Cream
• Egg
• Cottage Cheese
• Hot Dog
• Saltine Cracker
• Carrot
• Cheddar Cheese
• Tuna

These foods can be substituted for individuals with specific dietary requirements provided calories are counted. such as gluten-free, lactose-free, vegetarian, vegan, and allergy-free.

Here they recommend substitutes:

• Contain the same caloric value
• Don’t contain artificial sweetener
• Don’t replace grapefruit with orange
• Replace

The military diet recommends grapefruit with a glass of water with 1/2 teaspoon of baking soda which their source suggests to help alkalinize the body and reduce body fat.

What to Avoid While on the Diet

Foods containing sugar, alcohol, and processed foods should be avoided, these include:

• Ultra-processed foods (trans and saturated fatty acids)
• Sugary foods
• Sugary beverages
• Cream and milk

Meal Examples

The following meal examples are recommended for the 4-day off meal plan with the 1,500 daily calorie allowance. These are naturally more meals that are more exciting, resembling actual meals, rather than just foods.

One of these can be selected for each meal providing they fit within your daily calorie limit.

Breakfast

• Cinnamon Oatmeal
  • 1/3 cup rolled oats cooked with 2/3 cup milk and 1/2 cup chopped apple. Top with 2 tablespoons of chopped walnuts & cinnamon.
• Tomato-Basil Ricotta Toast
  • 1 slice of whole wheat toast topped with 1/3 cup ricotta cheese, 4 slices of tomato, fresh basil leaves.
• Banana & Honey Smoothie
  • Blend (in a blender) 1 cup plain soy milk, 1 banana, 1 tablespoon honey, 2 tablespoons oatmeal, 1 tablespoon of flax seeds.
• Florentine Egg and English Muffin
  • 2 scrambled eggs, 1 cup fresh spinach, whole wheat toasted English muffin.

Lunch

• Mediterranean Plate
  • 1 piece of wholewheat pita bread stuffed with 1-ounce feta cheese, 1 cup of tomatoes, 6 olives, 1/4 cup hummus, 1 cup raw spinach drizzled with 1 teaspoon of olive oil, 1 teaspoon of lemon juice.
• Tuna Pita
  • Mix 1/2 can of tuna with 1/4 cup white beans, 1 teaspoon of olive oil, 1 teaspoon of lemon juice. Serve in a 4-inch whole-wheat pita with 2-leaf lettuce. Eat 1 cup of grapes on the side.
• Turkey, Pear, and Swiss Sandwich
  • 2 slices of whole grain bread, 1 teaspoon Dijon mustard, 5 slices of turkey, 1 pear sliced, 1 slice of Swiss cheese.
• Tuna Walnut Greens
  • Toss 2 cups of spring greens, 3 ounces of tuna, 3 tablespoons of walnuts, 1 cup of grape tomatoes cut in half, 2 teaspoons of balsamic vinaigrette dressing.

Dinner

• BBQ Black Bean Burger and Slaw
  • 1 black bean burger cooked with 1 tablespoon BBQ sauce, whole wheat bun. Mix 1.5 cups of slaw, 1 tablespoon apple cider vinegar, 2 tablespoons of olive oil.
• Shrimp Fried Brown Rice
  • Saute 1 cup cooked brown rice, 1 tablespoon sesame oil, 1 tablespoon soy sauce, 1 garlic clove, 1 tablespoon grated ginger. Then add 3 ounces of precooked shrimp and 2 cups of bok choy.
• Stuffed Chili and Cheese Potato
  • 1/2 cup of turkey or vegetarian chili, 1 cup cooked broccoli, 1/4 cup shredded cheddar.

Snack

• 14 almonds and an apple3
• 1 banana with 1 tablespoon of peanut butter
• 3 cups air-popped popcorn, nothing added
• 1 cup carrot sticks with 3 tablespoons of hummus

Scientific Perspective: Does the Military Diet Work?

The is little research directly linked to the military diet, however, it follows many evidence-based principles that suggest it can work. Below, we explore the science behind military diets (very low-calorie diets), to determine if they are safe, sustainable, or effective.

Caloric Deficit and Weight Loss

The military diet is centered around a significant calorie deficit, which is a vital component of weight loss. This is when we consume fewer calories than our body burns at rest, which results in the body burning stored energy and fat for fuel, leading to weight loss.

A 2007 study explored the effects of diet alone, or diet plus exercise. The results revealed that independently of the method for weight loss, negative energy balance (calorie deficit) alone is responsible for weight reduction. This highlights the military diet’s potential for weight loss.

The Role of Water Weight vs. Fat Loss

When we undergo a severe calorie deficit, there is a decrease in carbohydrate intake. When this happens we begin to use our muscle energy stores called glycogen for fuel.

Research shows that these stores can be replenished within 24 hours through carbohydrate consumption. However, when carbohydrates are limited these stores become depleted, which can result in a loss of water weight.

Sources show that each gram of glycogen contains 3 grams of water. When they are depleted, many experience rapid weight loss, when in fact they are just holding less water.

However, when this happens there is also a greater potential for fat loss. This is because carbohydrates are the primary fuel source, and in their absence, the body begins to burn fat.

How Sustainable Is It for Long-Term Weight Management?

The military diet’s very low-calorie format makes it unsustainable long-term. While some may be able to adapt and function while consuming fewer calories, it can negatively affect an individual's health.

Studies show that very low-calorie diets can produce great results in the short term, however, they can negatively affect health leading to headaches, fatigue, dizziness, muscle cramps, constipation, cold intolerance, and even hair loss. These negative effects alone make it difficult to sustain long-term.

Benefits of the Military Diet

Military diet comes with some benefits that make it appealing for weight loss including its simplicity, results, and affordability. Below we explore the benefits.

Simplicity

The military diet despite its 3-day on, 4-day off format is very simple. The first three days of each week contain limited foods making it simple to shop, create, and consume meals. Meanwhile, the 4-day off cycle contains many whole foods, meaning there may be less preparation.

Quick Results

The military diet’s very low-calorie content can lead to quick results. As mentioned, a calorie deficit is required to lose weight and burn fat. Consuming between 1,100–1,500 per day creates a major deficit which means you will be relying on your body’s stored energy and fat stores for fuel, helping you shed weight.

Affordability

The military diet's low-calorie approach means less food intake, making it very affordable. Sure, it promotes rapid weight loss like many fad diets, however, it doesn’t rely on or promote a secret formula for weight loss. It uses evidence-based methods of a calorie deficit to promote weight loss. Moreover, all its information is readily available online for anyone to use, meaning no upfront cost.

Risks of the Military Diet

Now, the military diet uses evidence-based weight loss methods doesn’t mean it is ideal or safe. Below we highlight the potential risks to ensure you are making an informed decision about trying the military diet.

Nutrient Deficiencies

The military diet use of very low-calorie intake can lead to nutrient deficiencies. During the 3-day-on phase, calories and the variety of food are limited, meaning fewer macro and micronutrients.

As mentioned, fewer carbohydrates can lead to rapid weight loss, as the body burns stored energy called glycogen which is stored in muscle. However, because it is our body’s primary fuel source it can lead to fatigue, weakness, and poor concentration.

Protein deficiency can lead to muscle wasting, weakened immunity, impaired growth, and increased hunger. Research shows that lower protein intake can lead to low muscle mass, while further studies highlight its effects on impaired immune function.

Meanwhile, evidence shows that a reduction in healthy fats can impact health. Research shows that healthy fats support the brain, heart, eyes, cognition, and skin and reduce the risk of chronic illness. When there is a deficiency, it can negatively impact these areas, posing a significant risk to our health.

Weight Regain

The military diet's capacity to lose weight rapidly can lead to feelings of instant gratification as body weight can decrease fast through a very low-calorie diet. However, as weight loss stalls and hunger tests willpower, many will abandon the program.

However, instead of incrementally increasing calories to a healthy calorie deficit (e.g. 1,600–1,800), many just throw in the towel for an all-out binge, which ultimately leads to weight regain.

Sadly, this is common among all diets that promise rapid weight loss, as they are built for quick results, and not sustainability, making them largely ineffective for long-term sustainable weight loss.

Yo-Yo Dieting (Not Sustainable)

The military diet can be effective for weight loss, however, its very low-calorie allowance can lead to negative effects which can make it unsustainable. This can result in binging and weight regain.

While it is simple to assume that people will experience these effects and ditch the diet completely. For many the results may just be too good to pass up, leading them to seek rapid weight loss, leading to yo-yo dieting.

Studies show that chronic dieters can experience feelings of guilt, self-blame, irritation, anxiety, and sadness. Furthermore, they are five times more likely to develop eating disorders compared to those who never diet.

While the military diet isn’t directly associated with these negative effects, its focus on rapid weight loss could lead to yo-yo dieting and a poor relationship with food.

Impaired Mood and Cognitive Function

The military diet's significant calorie restriction can lead to impaired mood and cognitive function. As mentioned, fewer calories and fewer nutrients to fuel and support our body's function.

Research shows that severe calorie deprivation can impair mood states of tension, depression, anger, fatigue, and confusion. During these bouts of significant intake impaired cognitive function controls mood, and self-rated exertion (self-measuring of how you feel during physical activity).

This not only poses issues for daily function, as poor mood can impact mental health, but it can also negatively impact your exercise routine.

Tips for Safely Trying the Military Diet

Below we list our tips for safely trying the military diet to ensure you achieve your goals safely.

Monitoring Energy Levels and Negative Effects

The most important thing you should do during the military diet is monitor your energy levels. As mentioned, very low-calorie diets can limit nutrients, reduce energy levels, and negatively impact health.

Because of this, we must monitor all areas of our health. Sure, you will feel hungry, however, if you begin to experience side effects such as fatigue, dizziness, headaches, or poor concentration, then you will need to increase your calorie intake or stop the program.

The calorie deficit during the military diet is significant. The good thing about this is that we can still increase calories, and still be in a deficit.

If you are experiencing negative effects, we recommend increasing calories to 1,400–1,500 for 3-days-on. This will provide you additional calories, while still maintaining a calorie deficit. If the negative persists, then you may need to increase calorie intake further.

Adjustments for Different Dietary Needs (Vegetarian, Vegan, etc.)

Before starting the military diet adjust it to meet your dietary requirements. While it does limit calorie and food variety, it does offer substitutes and alternatives for vegetarian and vegan diets as well as substitutions for those who don’t eat certain foods such as tuna, coffee, or cottage cheese.

Altering your diet to meet your dietary preferences won’t necessarily make the low-calorie diet safer, but it will make it more enjoyable, which is essential for sustainability and success.

Staying Hydrated and Managing Hunger

When taking on the military diet, you must maintain hydration. Research shows that increasing water intake was associated with a higher reduction in waist circumference. This is due to an increase in fullness and a reduction in consumption of calorie-dense beverages.

Furthermore, staying hydrated throughout the day can curb hunger and reduce snacking, resulting in fewer calories throughout the day.

During the military diet, we recommend drinking water before each meal and between meals. This will help maintain satiety, helping you to stick within your daily calorie allowance.

Transitioning to a Balanced Long-Term Diet

An area that many struggle with after successfully achieving their weight loss goal is maintaining their healthy weight. After days and weeks of significant calorie restriction, people can become too relaxed and resume regular eating habits, which leads to weight regain.

To avoid this, calorie intake must manipulated to maintain your current weight. Here you will need to modify your calorie deficit toward maintenance calories.

For example, say your daily calorie allowance is 1,800 calories per day, and you have just successfully achieved your goal weight by consuming 1,100–1,500 calories. We recommend increasing your calories to 1,600 per day and then monitoring the change in weight and energy levels.

If your weight remains consistent and your energy levels are stable, then this can be increased further to 1,700 where you will again monitor your weight. If you then begin to gain weight, then you can reduce back to 1,600.

By testing different calorie increments you can gauge which calorie intake is required to sustain your weight, allowing you to avoid weight regain.

Final Thoughts: Is the Military Diet Right for You?

The military diet follows evidence-based principles which can lead to weight loss. However, its significant calorie restriction can not only make it difficult to sustain long-term, but it can also have negative effects that can impact your health.

Who Might Benefit from It?

The military diet 3-day-on approach severely limits calories and food variety, which deprives the body of carbohydrates, protein, and healthy fats, which we believe is not a healthy way to lose weight.

Because of this, it is not suitable for individuals who have a poor relationship with food or who have tried many fad diets in the past.

This may be suitable for people with calorie manipulation experience and an understanding of macronutrient tracking. However, we suspect that anyone with this level of experience in nutrition has a safer and more effective means of controlling and losing weight.

Alternative Approaches for Sustainable Weight Loss

The military diet’s restrictive approach places it in a category with other fad diets. While many other low-calorie diets restrict calorie intake to 1,100–1,400 calories, they do so by including nutrient-dense foods as opposed to crackers, cheese, toast, and bananas.

For effective weight loss, we recommend entering a sustainable calorie deficit of 300–500 calories and consuming nutrient-dense foods that contain complex carbohydrates, protein, and healthy fats. These will help improve satiety, and ensure you are losing weight safely while improving your relationship with food.

If would still like to try the military diet we remember to follow these tips:

• Monitor energy levels
• Be wary of potential negative effects (headaches, dizziness, impaired concentration)
• Prioritize hydrated
• Adjust to suit your dietary needs
• Manipulate calories for maintenance to maintain a healthy weight loss and avoid weight regain.

These will help you achieve your goals weight safely and keep the weight long-term.

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