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Military Diet

What Is the Military Diet?

The Military Diet (or “3-Day Diet”) is a strict dieting technique that emphasizes low fat, carb, and calorie intake. The diet isn’t directly tied to how soldiers eat in the military, but sticking to its specific meal regimen can help you boost metabolism and burn fat as if you were getting in shape for boot camp. The purpose of the Military Diet is to lose weight quickly—participants can lose up to 10 pounds in a week without an expensive meal plan.

The Military Diet plan is a high-protein eating regimen that restricts calories and boosts protein consumption for three days out of every week. Daily calorie intake should be limited to 1,500 calories during this three-day period. The other four days of the week allow dieters to return to regular eating habits, but it’s encouraged to make healthy food choices and keep your caloric intake lower than usual. Participants continue this Military Diet cycle until they achieve their results.

The Military Diet’s 3-Day Meal Plan

Despite the diet’s very low calorie intake, eating three small (and highly specific) meals is recommended all three days. Water, black coffee, and tea with no artificial sweeteners are encouraged as part of this three-day regimen. We’ve listed the Military Diet menu below, according to TheMilitaryDiet.com:

Day 1

Breakfast

  • Half a grapefruit
  • One slice of toast
  • 2 tablespoons (tbsp) of peanut butter, ideally a salt-free and sugar-free brand
  • 1 cup of caffeinated coffee or tea

Lunch

  • 1/2 cup of tuna
  • One slice of toast
  • 1 cup of caffeinated coffee or tea

Dinner

  • 3 ounces of any meat
  • 1 cup of green beans
  • Half a banana
  • One small apple
  • 1 cup of vanilla ice cream

Day 2

Breakfast

  • One egg
  • One slice of toast
  • Half a banana

Lunch

  • One hard-boiled egg
  • 1 cup of cottage cheese
  • Five saltine crackers

Dinner

  • Two hot dogs without the buns
  • 1 cup of broccoli
  • 1/2 cup of carrots
  • Half a banana
  • Half a cup of vanilla ice cream

Day 3

Breakfast

  • Five saltine crackers
  • One slice of cheddar cheese
  • One small apple

Lunch

  • One hard-boiled egg
  • One slice of toast

Dinner

  • 1 cup of tuna
  • Half a banana
  • 1 cup of vanilla ice cream

What About the Other Four Days?

The Military diet claims that following the 3-day diet plan each week is enough to stimulate rapid fat loss and boost metabolism, so calorie restrictions throughout the rest of the week aren’t necessary.

Does the Military Diet Work for Weight Loss?

Any diet that restricts your caloric intake per day or week can result in weight loss. If someone was previously eating 6,000 calories three days per week and now eat only 3,000 calories or less (without overeating throughout the following four days), it is likely they will lose some weight. However, the Military Diet’s results aren’t based on scientific studies, and some claim it might not be the healthiest and most sustainable way to shed weight quickly and keep it off.

Diet Doc’s medical director states that “The reason many people lose more weight in the first few days of dieting is because they are going through their glycogen stores in their muscle and liver, and this glycogen contains water.” When this form of reserve energy is used, “water weight is lost along with it.”

Since the Military Diet designates three days out of the week for low-calorie dieting, followed by four days of normal eating, this cycle never goes beyond the glycogen use phase, or into the extended fat loss phase. People will lose scale weight, but fat loss will be minimal because of how short the actual diet is.

Individuals may see initial results but are more than likely to gain back all water and glycogen weight as soon as they resume their normal dieting habits. This is the primary concern of medical experts who’ve examined the military diet and similar fads. Weight loss simply cannot be sustained in the long term, which means that dieters are most likely to gain the weight back just as quickly as it was lost.

Diet Doc’s Approach to the Military Diet

The Military Diet may be useful for short-term weight loss needs and has been recognized as a quick way for busy individuals to lose a few pounds, especially for time-sensitive situations like fitting into a wedding dress or getting ready for bikini season. However, the Military Diet is far from the best rapid weight loss solution. At Diet Doc, all dieters receive doctor supervision and prescription medication to help support their reasonable low-calorie rapid weight loss plans. Diet Doc goes the extra mile to ensure consistent and healthy weight loss and maintenance, along with giving patients a personalized weight loss plan according to their unique needs and goals.

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