Military Diet Plan The Easiest Way To Shed Extra Kilos Quickly

Can you really lose 4.5 kg in just a week? That’s the bold promise of the military diet, a trending crash diet that’s making waves online. Interesting, right?  It’s like dropping the weight of a small watermelon in just seven days!

Scientific research directly validating the effectiveness of the military diet is spare. When you consume fewer calories, your body uses glycogen stores for energy, which are bound to water. 

This diet’s name doesn’t come from any military organization. Instead, it’s a nod to the discipline required to stick to the plan. It’s like boot camp for your taste buds!

Curious to know more? Let’s unpack the rules, the benefits, and whether the military diet deserves a salute—or a gentle side-eye. Let’s get started!

What’s The Military Diet Plan And How Is It Different?

The military diet plan is a short-term, low-calorie weight-loss program designed to help individuals lose up to 4.5 kg (10 pounds) in one week. 

• A military diet is a 3-day diet plan divided into two phases over a week. Also, this diet plan supports losing weight quickly within a week.
  
• It lasts for 7 days, the first three days are of calorie-restricted meals. This meal plan offers a strict meal plan for breakfast, lunch, and dinner for a maximum of 3 days (without any intermediary snacks).
  
• This phase 1 of the military diet consists of a strict meal plan with around 1,100 to 1400 calorie plans provided each day.
  
• Later, this routine is followed for 4 days of moderate eating. With this diet plan, individuals are encouraged to repeat the 7-day cycle.

Also, people who are following this diet must repeat the weekly cycle for a month or until they have achieved their target, i.e., weight loss.

It is a kind of intermittent fasting because it involves on-and-off calorie control.

How is it different?

Other diets, like the Mediterranean or ketogenic diets, offer more flexibility, promote gradual fat loss, and are backed by more scientific research. The military diet, however, is meant for short-term use and lacks nutritional balance, making it unsustainable for long-term health​.

Benefits Of The Military Diet Plan

A more sensible weight-loss approach is to follow a calorie-controlled diet and exercise regularly. This three-day prescription weight loss plan is designed to shed weight quickly, which sounds too good but is an unhealthy way to lose weight.

But still, there are a few health advantages to the military plan.

1. Fast Weight Loss

The main health advantage of a military diet plan is rapid weight loss. Moreover, there is no scientific backing looking at the numbers and experiences of those who have tried this diet ensures it works. Many health experts say that an individual can lose approximately 4kg within three days without any weight-loss pills or supplements.

2. Easy To Follow

A considerable benefit of this military diet plan is that it is a simple chart to follow. Also, in this diet chart, each meal is concisely planned. Also, there will be no tiresome cooking time while preparing this diet meals. 

However, you can even preplan the portions of the meals in advance if you have a busy lifestyle.

3. Cost-effective

The military diet is one of the most affordable fitness diets out there. Furthermore, the food items recommended in this diet plan are readily available in nearby supermarkets. Therefore, there are no mandatory requirements for superfoods or expensive supplements. Even, the Indian weight loss diet plan is also one the most effective plan.

3 Day Military Diet Menu: Fast, Easy, and Effective Meals

Here, we are sharing a list of sample menus. So, all of these below are the suggested military diet plans for weight loss.

Day-1: 1400 Calories

Breakfast 

• Toast combined with two spoons of peanut butter: 1 slice
• Half a bowl of grapefruit or any seasonal fruit
• Black tea or coffee: 1 cup

Lunch

• Slice of toast: 1
• Tuna fish: ½ cup
• Black tea/coffee: 1 cup

Dinner

• Meat: 100 g (boiled or cooked)
• Banana: ½ (medium)
• Green Beans: 1 cup
• Apple: 1
• Vanilla ice cream: 1 cup

Day-2: 1200 Calories

Breakfast

• Slice of toast: 1 (with any favorite spread)
• Egg: 1 (boiled)
• Banana: ½ (medium)

Lunch

• Small crackers: 5
• Hard-boiled egg: 1
• Cottage cheese: 1 cup (small)

Dinner

• Grilled chicken breast: 1
• Banana: ½ (medium)
• Broccoli (sauteed): 1 cup
• Vanilla ice cream: 1 cup

Day-3: 1100 Calories Diet Plan

Breakfast

• Cheddar Cheese: 1 slice
• Apple: 1 small
• Bowl of seasonal fruit

Lunch

• Toast: 1 slice
• Egg: 1
• Banana: ½ medium

Dinner

• Banana: ½ (medium)
• Tuna salad: 1 cup
• Vanilla ice cream 1 cup

Besides the diet meal mentioned above, try to include drinking plenty of water to stay hydrated and feel fuller.

Also, vegetarians can replace eggs, meat, and tuna with cottage cheese, soy, tofu, or almonds.

Please Note: Make sure to keep up with similar meal timings on all three days. Also, this is a sample menu to follow. However, if you want a customized diet plan, contact our experts.

Does This Diet Plan Actually Work? Scientific Claims

The military diet claims rapid weight loss, with proponents suggesting that you can shed up to 4.5 kg (10 pounds) in a week. But does it really work?

The short answer: Yes, but it’s mostly water weight.

The diet works by severely restricting calorie intake (around 1,100-1,400 calories/day) during the first 3 days, forcing your body to use stored glycogen for energy. 

Glycogen is stored in water, so as it’s used up, water is also released, leading to a temporary drop in weight. However, this isn’t fat loss, and the weight is usually regained once normal eating resumes​.

While the rapid weight loss may seem appealing, scientific experts warn that the military diet is not sustainable or nutritionally balanced for long-term weight loss. Research suggests that while calorie restriction can cause short-term loss, it doesn’t lead to sustainable fat loss without a consistent, balanced diet and exercise​.

So, while the military diet may lead to quick results, they’re often temporary and not based on fat loss.

Tips To Note Before Starting Military Diet To Lose Weight Fast

Starting a military diet plan sounds easy to follow, isn’t it? But did you know you would find it challenging to stick to the dietary restrictions in some instances?

Hence, before starting the plan, here are a few points to keep in mind to lead to healthy weight loss.

• Exercise is the right way to lose weight in the long run. However, individuals may find it challenging to perform exercises due to calorie deficiency and a lack of energy.
• Even after completing the diet plan, ensure to have a precisely planned diet with the perfect combination of protein, carbs, and fats. Thus, this will help you to maintain your weight.
• Always, keep a positive attitude when following a diet plan for weight loss.
• Instead of fizzy or carbonated drinks, begin your day with plenty of water. Doing so will drive away the hunger pangs and cut down on your sudden cravings.

Best Picks For Your Military Diet

So, here is a list of food items that an individual can consume while following the 3-day military diet.

• Tuna fish
• Meat
• Tea
• Saltine crackers
• Vanilla ice cream
• Hot dogs (with no bun). Also, the hot dogs can be steamed, grilled, or cooked as per your liking.
• Grapefruit
• Coffee
• Eggs
• Carrots
• Whole-wheat bread
• Bananas
• Cottage cheese (Paneer)
• Green beans

Food Items To Avoid In A Military Diet

So, here we are sharing a list of food items that should not be consumed in the military diet.

• Sugar
• Fruit juice (packed or fresh)
• Orange
• Whole milk (no almond milk or coconut milk)
• Creamers
• Artificial Sweeteners

How To Customize The Military Diet Plan?

In the above-mentioned diet plan, there are no proper Indian-style cooked meals, but you can replace a few of them with the following vegetarian options:

• Kidney beans (Rajma)
• Chickpeas (Safed Channa)
• Hot dogs (replaced with tofu and soya).
• Soya chunks

Dos And Don’ts Of Military Diet Plan

Let’s share some dos and don’ts that you must follow while following this diet plan.

Dos	Don’ts
· Say no to the consumption of diet sodas	· Stop alcohol consumption
· Get all the food items mentioned in the diet before starting it.	· Avoid consumption of soft drinks
	· Say no to consumption of diet sodas
	·  No high-calorie foods

Is the Military Diet Right for You?

The Military Diet can be an effective, short-term solution for some people, but it’s important to know if it’s the right fit for your lifestyle and goals. Let’s break it down.

Who Should Try This Diet?

The Military Diet is great for individuals looking for a quick and simple weight loss plan. If you’re someone who:

• Wants to lose weight fast but don’t mind a strict, calorie-controlled plan.
  
• Is looking for a simple, structured diet that doesn’t require complicated meal prep.
  
• Is generally healthy with no major medical conditions.
  
• Has a busy lifestyle and needs a straightforward approach with easy-to-follow meals.

If you’re ready for a short-term commitment and are looking to shed a few pounds quickly, this diet could be a good fit!

Situations Where This Diet May Not Be Suitable

While the military diet may work for some, it’s not for everyone. It may not be suitable:

• If you’re dealing with diabetes, heart issues, or kidney problems, the low-calorie intake and food restrictions could be harmful. Always consult a doctor before trying any extreme diet.
• This diet doesn’t provide enough calories or nutrients for those who are pregnant or nursing.
• The Military Diet is a short-term plan (3 days on, 4 days off), and it’s not intended for sustainable, long-term weight management.
• Young adults and seniors may have different nutritional needs, and a restrictive diet might not be suitable for their health.

Before starting the Military Diet, it’s essential to consider your unique health conditions and lifestyle. If in doubt, consult with a healthcare provider or nutritionist to determine if it’s right for you.

A Word From Fitelo On “Military Diet Plan”

What Is the Military Diet Plan?

• A short-term, low-calorie weight-loss program designed to help lose up to 4.5 kg (10 pounds) in one week.
• Comprises a 7-day cycle divided into two phases:
  • Phase 1: A 3-day calorie-restricted meal plan (1,100–1,400 calories/day), with fixed meals for breakfast, lunch, and dinner, and no snacks.
  • Phase 2: Moderate eating for the remaining 4 days.
• The weekly cycle is repeated for a month or until the weight-loss goal is achieved.
• Works like intermittent fasting, involving periods of calorie control.

How It Differs From Other Diet Plans

• Unlike diets like the Mediterranean or ketogenic diet, the military diet:
  • Lacks flexibility and nutritional balance.
  • Promotes rapid weight loss but isn’t sustainable for long-term health.

Benefits of the Military Diet Plan

1. Fast Weight Loss:
   • Helps lose approximately 4 kg (10 pounds) in three days without pills or supplements.
2. Easy to Follow:
   • A simple meal chart with concise plans requiring minimal cooking.
   • Suitable for busy lifestyles with options to pre-plan meals.
3. Cost-Effective:
   • Uses affordable and readily available food items from local supermarkets.
   • No reliance on superfoods or expensive supplements.

3-Day Military Diet Menu

Day 1: 1,400 Calories

• Breakfast: 1 slice toast with 2 spoons peanut butter, ½ grapefruit, 1 cup black tea/coffee.
• Lunch: 1 slice toast, ½ cup tuna, 1 cup black tea/coffee.
• Dinner: 100g meat, ½ banana, 1 cup green beans, 1 apple, 1 cup vanilla ice cream.

Day 2: 1,200 Calories

• Breakfast: 1 slice toast with spread, 1 boiled egg, ½ banana.
• Lunch: 5 crackers, 1 boiled egg, 1 cup cottage cheese.
• Dinner: 1 grilled chicken breast, ½ banana, 1 cup sautéed broccoli, 1 cup vanilla ice cream.

Day 3: 1,100 Calories

• Breakfast: 1 slice cheddar cheese, 1 small apple, 1 bowl seasonal fruit.
• Lunch: 1 slice toast, 1 boiled egg, ½ banana.
• Dinner: 1 cup tuna salad, ½ banana, 1 cup vanilla ice cream.

Tips:

• Stay hydrated with plenty of water.
• Vegetarians can replace eggs, meat, and tuna with paneer, soy, tofu, or almonds.

Does the Military Diet Plan Actually Work?

• Effectiveness: Rapid weight loss occurs due to water loss, not fat loss.
• Mechanism: Restricts calorie intake, depleting glycogen stores, which releases water weight.
• Limitation: Weight is usually regained after resuming normal eating habits.

Quick Tips for First Timers

• Exercise is recommended but challenging due to low energy levels.
• Follow a balanced diet with protein, carbs, and fats after completing the plan to maintain weight.
• Replace fizzy drinks with water to curb hunger pangs and cravings.
• Keep a positive mindset while following the diet.

Best Foods for the Military Diet

• Tuna, meat, tea, saltine crackers, vanilla ice cream, hot dogs (no bun), grapefruit, coffee, eggs, carrots, whole-wheat bread, bananas, cottage cheese, green beans.

Foods to Avoid in the Military Diet

• Sugar, fruit juice, orange, whole milk, almond milk, creamers, artificial sweeteners.

Customizing the Military Diet

• Replace non-vegetarian items with rajma, chickpeas, tofu, soya chunks, or paneer.

Dos and Don’ts of the Military Diet

• Dos:
  • Get all necessary food items before starting.
  • Stick to the prescribed portions and meal timings.
• Don’ts:
  • Avoid diet sodas, alcohol, soft drinks, and high-calorie foods.

Is the Military Diet Right for You?

Who Should Try It:

• Those looking for quick weight loss with a strict, calorie-controlled diet.
• People with a busy lifestyle seeking simple and structured meal plans.

Who Should Avoid It:

• Individuals with diabetes, heart issues, kidney problems, or pregnant/nursing women.
• Not suitable for young adults or seniors with specific nutritional needs.

Conclusion

The Military Diet offers a short-term solution for rapid weight loss but is not sustainable or balanced for long-term health. Consult a healthcare provider before starting, especially if you have medical conditions.

Lose Weight Without Exercise With Fitelo

Riffat, a banker from Ludhiana, lost 12 kgs in just 60 days with Fitelo. Despite having a sedentary lifestyle, her major focus was on her diet plan, which included her favorite meals and cheat days for motivation. Fitelo helped her fall in love with super yummy smoothie recipes and made her journey enjoyable.

How to lose weight fast without exercise? Read Riffat’s story.

Fat Loss Matters: Why Prioritizing Fat Loss Over Weight Loss Is Vital

Weight loss versus fat loss: Which is more important? Shedding fat is crucial for overall health and body composition, while weight loss can include muscle loss and water weight. Are you focusing on the right goal? Discover the importance of fat loss over weight loss in our video. So, check this video for more insights.

Fun Fact

Garmi se pareshan? Kuch healthy or refreshing ke chakkar mei kahi kuch unhoni na kar betho. If you think Yakult is a healthy probiotic drink then you’re completely mistaken. Usse acha healthy, natural, and chilled glass of Creamy Lassi, will work wonders for you. So, have a sip today!

Frequently Asked Questions

How Much Weight Can You Lose On The 3 Day Military Diet?

The military diet claims to help you lose up to 10 pounds (4.5 kg) in a week.

Does The Military Diet Work In 3 Days?

The 3-day military diet is doable if you’re healthy, need to lose weight quickly, and can stick to a low-calorie count. However, don’t expect any long-term success and the diet is hard to maintain, and much of the weight loss is easily regained.

Is The Military Diet Plan Healthy?

It is not considered a healthy eating plan for weight loss or long-term weight management. The eating plan is not recommended by nutrition experts since it could create unhealthy eating habits and lead to unfavorable health outcomes.

Is The Military Diet Effective?

Yes, the military diet plan is effective for weight loss because it’s a low-calorie plan and includes healthy foods to lose weight.

Can You Drink Water On A Military Diet?

On the 3-day Military Diet, you can consume a range of water-based drinks that are compatible with the diet plan, so you don’t need to drink just plain water.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.