Everything You Need To Know About The Military Diet

The military diet
The military diet

These days there has been a very controversial topic for health enthusiasts or those who are into trying new diet plans. This topic is the ‘military diet’, but why? What is it? What’s up with the interesting name? How to follow its menu plan? And above all, what are its benefits and drawbacks?

What Is A Military Diet? 

A military diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days”… interesting right? A very good reason to create controversy, I believe! It symbolizes everyone’s dream as a diet plan! You just need to follow a diet plan for 3 days only every week, and still lose around 10 pounds per week… dreams do come true, they say!


But what’s up with the name? Well, ​​I understand the answer ringing in your mind, as I myself had the same answer… but no it is not called a military diet because it was developed by military scientists or something. It’s called military diet because of the discipline and stamina required to achieve results.

People who follow this diet implement low-calorie meals for 3 days a week and then return back to a normal diet for the next 4 days and then again follow the same diet plan. This needs to be followed for a month or until the obese person reaches his/her goal. As the diet follow an on-and-off calorie restriction, it can fall under the category of intermittent fasting. Sounds great, disciplined and indeed achievable, but how is it effective then?

How Does 3 Days Military Diet Plan Work on The Body? 

This 3 day military diet plan is split into two phases in a week. The diet plan involves following set meal plans for breakfast, lunch & dinner during the three days of dieting.


The idea behind this diet plan is that the follower can take up to 1100 to 1400 calories/ day which ultimately stands to be 800 to 1200 calories per day. However, as per US Dietary Guidelines, this portion of calorie intake is considered an extremely low-calorie diet and is not quite desirable.

These calories are high in protein and low in fat, and given to the person in specific food combinations to boost the metabolism and burn fat. Research done by the prestigious American Journal of Clinical Nutrition mentioned that very-low-calorie diets (VLCDs) can be greatly effective in helping people lose weight in the short term; this in a nutshell explains why military diet is quite beneficial and effective. 

However, the calorie intake for those 3 days is not the recommended amount by experts; therefore, this particular diet should be followed under medical supervision. 

What Foods Can Be Added?

The diet plan has a limited selection of foods:

  • Breakfast- 2 toast or crackers with peanut butter, apples, grapes or bananas, boiled eggs
  • Lunch- Boiled eggs, toast, tuna or any fish
  • Dinner- Meat, green beans, carrots, apples, broccoli, Greek yoghurt.

Who can follow this diet plan? 

This diet plan is mainly followed by people who are looking for quick weight loss. However, there is no restriction on who can follow it; it is recommended to take advice from medical experts before starting this diet plan. And there is also this premium advice all along for anyone wanting to make any diet, TAKE EXTRA PRECAUTIONS and always eat colors for your health.



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