Military Diet Plan The Easiest Way To Shed Extra Kilos Quickly

Snehil Sharma

Snehil Sharma
Jun 2023

2 min read
Military Diet Plan

Table of content

If you are looking for losing weight quickly then the military diet plan is the perfect diet chart for you. This plan claims that an individual can lose up to 4.5 kg in a week if you follow it properly. It is a strict and low-calorie diet plan that seems healthy.

The military diet only lasts for 3 days. After that, you can switch to a normal and healthy diet for at least 4 days. But never follow this diet plan longer for more than 3 days in a row.

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What Is Military Diet Plan For Weight Loss?

A military diet plan is a fat loss diet plan, also known as the 3-day diet for instant weight loss. Also, this diet plan supports losing weight quickly within a week.

This diet plan regimen is comprised of three days of calorie-restricted meals. Thus, this routine is followed for 4 days. 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 To Use A Military Diet To Lose Weight Fast?

A military diet can be described as a 3-day diet plan divided into two phases over a week. Thus, this meal plan offers a strict meal plan for breakfast, lunch, and dinner for a maximum of 3 days (without any intermediary snacks).

Phase 1 of the military diet consists of a strict meal plan. Additionally, there are around 1,100 to 1400 calorie plans provided each day in the first phase. With this diet plan, individuals are encouraged to repeat the 7-day cycle.

Military Diet Plan: Sample Menu

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


  • 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


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


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

Day-2: 1200 Calories


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


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


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

Day-3: 1100 Calories Diet Plan


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


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


  • 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.

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.

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.

Food Items To Eat In A 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

Military Diet Plan For Vegetarian Food Options

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.

· 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

A Word From Fitelo On “Military Diet Plan.”

The military diet has a cyclical pattern of eating. In this diet plan, there is no need to follow a strict diet for three days and then alter it in the following four days with a more relaxed plan.

It is a popular diet plan due to its quick and promising weight-loss results. Although this diet for weight loss is a considerably safe option, it is not sustainable for long-term goals.

Hence, to accomplish long-lasting weight loss results, focus on making small and significant dietary and lifestyle changes.

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.

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.

What Is The Military Diet Concept?

The military diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories. Thus, this diet is high in protein and low in fat, carbohydrate, and calories.

Is The Military Diet Safe?

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 Successful?

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.

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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.


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.

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