Military Diet – A Complete Guide to the 3-Day Diet - 20 Things You Need to Know

By Summer Banks on Nov 07, 2017

The 3 Day Military Diet is a trendy weight-loss plan. But, does it work? Is it an effective weight-loss plan or something else? We dug into the food list, rules and regulations. Our research team picked it apart. Then, we put everything together. But, we’ll just give you the facts you need and the bottom line.

Military Diet

Overview

What is the Military Diet?

People wonder if the Military Diet is a meal plan supported by the United States Department of Defense.

Technically, it’s not. Also called the Navy Diet and the Army Diet, the Military Diet is often used as a weight loss plan for those wanting to lose weight before joining the military. [1]

In some cases, you may follow the diet for four, five or seven days out of the week.

On off-days, you have more freedom of food choices, but you will still have to restrict your calories.

Many people find that it’s a good diet plan because you don’t have to think too much about what you should eat.

If you follow the diet plan with minimal substitutions, then you should lose weight.

How Does the Military Diet Work?

The Military Diet involves restricting calories. On the days that you follow the diet, you will be eating between 1,100 and 1,400 calories per day.

Even on the “off” days of the diet, you’ll eat no more than 1,500 calories a day or less.

Since reducing calories and consuming fewer calories than you burn each day can help you lose weight, this can be a highly effective means of dropping a few extra pounds. Different people get different results from various types of diet plans.

However, this diet has been popular for a long time for a reason. A lot of people have found that they were able to quickly and easily lose weight by following this diet.

military diet food list

How Many Calories in the Military Diet?

Since reducing the number of calories that you eat is a very important part of seeing success from this diet, you could be curious about “How many calories in the Military Diet?”

On the days that you follow the diet plan, your calories will be restricted to between 1,100 and 1,400 calories per day.

Even on the “off” days on which you do not have to follow a specific diet plan, you are encouraged to count calories and consume fewer than 1,500 calories per day. By sticking within these calorie ranges, you can help ensure that you lose the weight that you are hoping to lose by following this diet. [2] [3] [4] [5]

The purpose of this diet is to encourage you to eat the most well-balanced and satisfying diet possible while still ensuring that you stick within low calorie ranges. [6] [7]

Is it Safe?

Is the Military Diet Safe?

It’s definitely a common question to ask yourself, “Is the Military Diet safe?”

Of course, this depends on the person. Since you are severely restricting your calories, this might not be a safe option for everyone.

For example, if you are an athlete or if you are not an adult, it might not be a safe option.

However, since the diet does seem to be fairly well-balanced — since it includes protein, vegetables and fruit — it is a somewhat healthy choice.

Of course, it is always a good idea to consult your doctor before you start any type of diet plan.

Then, you can make sure that the diet plan that you are thinking about following is safe for you.

Why Does the Military Diet Work?

Before you try it, you could be wondering, “Why does the military diet work?” This diet helps you get results because it requires you to heavily restrict your calories.

Burn more calories than consumed and there’s a greater chance of you losing weight.

On the three “on” days of the diet, you’ll be heavily restricting your calories, allowing you to shed weight.

Even on the “off” days of the diet, you’re expected to restrict your calories to 1,500 calories or less per day, so this can cause you to lose weight as well. [5]

3 Day Military Diet

Three Day Military Diet

There are a few different variations of the military diet. However, the three-day military diet is the more popular diet type.

You’ll follow a strict diet plan for three days out of a week.

The other four days of the week, you will have more freedom to eat what you want, although you will have to stick to certain calorie restrictions on those days.

Menu

3 Day Military Diet Menu

If you are wondering about the 3 Day Military Diet menu, you could be wondering about the types of foods that you will be eating if you do choose to go on this diet.

Luckily, they’re all pretty normal foods.

You’ll eat meat and drink coffee, and you’ll even be able to enjoy hot dogs and ice cream. However, the foods that you eat will be restricted, and you will need to carefully measure out your portion sizes if you want to stick to the diet.

Does it Work?

Does the 3 Day Military Diet Work?

Before you get started with this diet plan, you could be wondering how does the military diet work?

Who wants to restrict calories in order to lose weight?

Luckily, a lot of people have been able to see a lot of success from the Military Diet.

In fact, many people claim that you can lose 10 pounds in a week by following this diet. Of course, results do vary from person to person. However, if you give it a try, you might be surprised by how much weight you can lose.

Military Diet Plan

4 Day Diet

4 Day Military Diet

The most common form of the Military Diet is a three-day “program.”

However, there are some spin-offs out there. For example, if you want to lose weight more quickly, you can try the 4 Day Military Diet.

With this diet plan, instead of following a strict diet menu for three days out of the week, you will instead follow the diet plan for four days out of the week.

If you think that you have what it takes to restrict your diet for an extra day out of the week, you might find that following this diet will help you achieve your weight loss goals that much more quickly.

7 Day Diet

7 Day Military Diet

One thing that a lot of people like about the Military Diet is the fact that they do not have to follow a strict diet every day of the week.

Instead, with the more traditional version of the diet, you can eat what you want for four days out of the week as long as you restrict your calories on those days.

With the 7 Day Military Diet, this is not the case.

Instead, you will have to follow a menu plan for the entire week. For those who do not want to go through the work of figuring out their meals while sticking with calorie restrictions, this can be a good choice.

It can also be helpful if you have a lot of weight to lose and if you’d like to jump start your diet and lose as much weight as possible in a short period.

Of course, since this diet requires you to restrict your caloric intake for a longer period, you may want to talk to your doctor before you get started. [8]

Military Diet for Weight Loss

Many people choose the Military Diet for weight loss. If you have been looking for ways to lose weight, you might find that following this diet is a good way for you to achieve your goals.

Military Diet List

Military Diet Day 1

If you are ready to start the diet, you could be wondering about what to expect from Military Diet day 1.

On your first day of the diet, you will eat grapefruit, a slice of toast with peanut butter and a cup of coffee or tea for breakfast.

For lunch, you’ll have tuna and a lean protein substitute along with toast and coffee or tea.

For dinner, you can have a small portion of your favorite meat with green beans, a small apple, half of a banana and even a cup of ice cream.

military diet day 2

Military Diet Day 2

If you stick with the traditional plan for Military Diet day 2, you’ll have an egg, a slice of toast and half of a banana for breakfast.

For lunch, you’ll have crackers, a hardboiled egg and a cup of cottage cheese.

For dinner, you can have another small portion of meat along with broccoli, carrots, half of a banana and half a cup of ice cream.

Even though the portions are small and the calories are restricted, you’ll be able to enjoy a variety of foods with various nutrients. This can help you stay satisfied while you’re enjoying this restricted diet.

4 Days Off on the Military Diet

As you might have already noticed, with the Military Diet, you actually get four days off of your “diet.”

You could be wondering how you are supposed to handle the Military Diet 4 days off so that you can maximize your weight loss.

Of course, this is not a good time for you to just eat any foods that you have been craving without paying attention to things like portion control, as tempting as that might be.

Instead, during your days off from the Military Diet, it is important for you to continue keeping an eye on what you eat and what your portion sizes are.

Traditionally, it is suggested that you keep your calorie count below 1,500 calories a day on the four off days with this diet.

Of course, the recommendations for this can vary based off of things like your size and how active you are.

Before & After

Military Diet Before and After

If you’re wondering about the Military Diet before and after pictures that are out there, it could be because you are excited about losing a lot of weight yourself.

If you look online, you can actually find a lot of pictures and testimonials from people who have lost a lot of weight with this diet plan.

Military Diet Before and After

Grocery List

Military Diet Grocery List

The Military Diet grocery list is quite simple and includes regular, everyday items that you might normally buy when you go grocery shopping, including things like ice cream, meat and vegetables.

To help ensure that you buy everything that you need so that you can stick to the diet, it’s a good idea to take your time to write up a grocery list before you go shopping.

It’s also a good idea to stick to your list so that you can ensure that you don’t buy foods that you might be tempted to eat outside of your diet.

Even though you might find the Military Diet menu to be restrictive, many people like the idea of having a strict diet plan to follow so that they can achieve their goals.

The Military Diet plan is popular among those who want to see weight loss results very quickly. It’s not for everyone, but it can help you get the results that you’re hoping for.

Before you can begin the Military Diet, you will need to make sure that you have the right foods for the diet on hand. Therefore, you could be wondering if there is a Military Diet shopping list that you can bring with you to the store.

Of course, it’s a good idea for you to look over the diet plan beforehand. Then, you can check for anything that you want to find substitutions for, and you can make a list of items that you need to purchase.

If you’re going to follow the diet as it is written without any substitutions, you’re going to need to purchase following items:

  • Canned tuna
  • Broccoli
  • Bananas
  • Apples
  • Grapefruit
  • Coffee or tea
  • Eggs
  • Peanut butter
  • Your choice of lean meat
  • Cottage cheese
  • Vanilla ice cream
  • Saltine crackers
  • Hot dogs
  • Green beans
  • Carrots
  • Cheddar cheese
  • Whole wheat bread

If you buy all of these items while you’re at the grocery store, you should have what you need so that you can follow the diet for a few days.

Along with helping you to lose weight, you might also find that you will save money on buying groceries by following this shopping list, since many people find this to be an economical grocery shopping list when compared to what they normally buy.

Results

Military Diet Results

Everyone gets different Military Diet results. However, many people find that they are able to lose 10 pounds in just one week by following this diet.

Military Diet Alternatives

Substitutions

Military Diet Substitutions

Even though a lot of people like to follow the Military Diet exactly so that they do not have to worry about counting calories or “messing up” on the diet, you could be wondering if there are any Military Diet substitutions that you can make.

Luckily, there are military diet substitutions you can make. Of course, when making substitutions, you’re going to want to make sure that you choose similar foods and that you stick within the calorie restrictions for the day.

For example, if you are allergic to peanut butter, you can substitute the peanut butter in the Military Diet with other types of nut butters. If you are eating gluten-free, you can choose a gluten-free bread. Small substitutions like this can help you ensure that the diet is safe for you.

But, it can help you ensure that you still get the results that you are hoping for as well. [9] [10]

Is Military Diet Vegetarian?

As you might have already noticed if you have been doing your research about the Military Diet, it does include foods that include animal products. If you are a vegetarian who is interested in trying this diet, you could be wondering if it’s possible to make the Military Diet vegetarian.

Luckily, the diet does allow for some substitutions, including the substitution of non-animal products for meat.

For example, you can substitute tofu and peanut butter as your sources of protein so that you aren’t eating meat. This can help you ensure that you are getting the protein that you need while on the diet while also sticking within the calorie restrictions that are necessary so that you can get the results that you’re looking for. [11]

Military Diet Results

Military Diet Results

If you are wondering how others have done with this type of diet, you could be wondering if there are any Military Diet reviews out there that you can look at. After all, you might assume that seeing what others’ experiences have been with this diet can help you get an idea of whether or not the diet is right for you.

Of course, as with any other type of diet, you are probably going to find mixed reviews out there. Some people might hate the diet, but a lot of people might have found great success from it. Of those who do actually like the diet, there are a few common similarities between many of the positive reviews.

A lot of people like the idea that the diet is budget-friendly and that they do not have to purchase a bunch of specialty items or go through an expensive program.

Many people also like that it is very simple; after all, it’s a very simple menu that you have to follow in order to see results. Plus, a lot of people have been able to lose significant amounts of weight very quickly by following this diet. For these reasons, you might find that it’s actually the right diet plan for you as well.

Military Diet – A Complete Guide to the 3-Day Diet

Q:
How much weight do you lose on military diet?
A:

Everyone is different. However, many people are able to lose 10 pounds in one week by following this diet.

Q:
What is a military diet?
A:

This is a diet that is based off of only eating items on a rather strict, calorie-controlled menu for three days out of the week. For the rest of the week, you are supposed to keep your daily calorie consumption under 1,500 calories per day.

Q:
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A:

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Q:
How long do you have to do the military diet?
A:

With the traditional military diet, you follow the diet for three days out of the week. For the rest of the week, you have more freedom, although you are supposed to restrict your calories. How long you want to follow this plan depends on how much weight you want to lose.

Q:
How fast can you lose 30 pounds?
A:

The amount of time that it takes for you to lose 30 pounds will depend on a lot of things, including how much you restrict your calorie consumption when you begin your weight loss plan.

Q:
How do I lose 10 pounds in a week?
A:

Losing 10 pounds in one week can be tough, but many people are able to do it by following the military diet.

Q:
Can you lose 10 pounds in 3 days?
A:

Many people are able to lose 10 pounds by following the three-day military diet. Of course, this depends on things like how strictly you follow the diet and how much weight you need to lose.

Q:
Can you lose 10 pounds in two weeks?
A:

With strict calorie restrictions and exercise, it is possible to lose 10 pounds in two weeks.

Q:
How much weight can you lose on a military diet?
A:

You can lose a significant amount of weight if you follow the military diet over a longer period of time. In the short-term, you may be able to lose as many as 10 pounds quite quickly.

Q:
How long can you do the military diet?
A:

It is always best to check with your doctor before making long-term changes to your diet. However, many people are able to do the military diet in the long term simply because they only have to follow a strict menu for three days out of the week.

Q:
What is the cabbage soup diet?
A:

The cabbage soup diet requires you to eat large amounts of cabbage soup while you’re on the diet. You can eat other foods as well, but these foods are restricted.

Q:
How much weight did you lose on the cabbage soup diet?
A:

The cabbage soup diet is good for losing a significant amount of weight in a short time, such as if you’d like to slim down for an upcoming event or if you are looking to jump start your weight loss.

Q:
How do you make cabbage soup diet?
A:

There are different recipes out there for cabbage soup for this diet. Generally, they include ingredients like chicken or vegetable broth and lots of vegetables. Of course, cabbage is a main ingredient.

Q:
How much weight can you lose on the military diet?
A:

You may be able to lose approximately 10 pounds in a week with the military diet.

Q:
How do I lose 10 pounds fast?
A:

For those who want to lose 10 pounds fast, following either the military diet or the cabbage soup diet can be a good way to get results.

Q:
How well does the military diet work?
A:

If you stick to the military diet, you’re sure to see results in about a week.

Q:
How do you lose 10 pounds in one week?
A:

There are various ways that you can attempt to drop 10 pounds per week, including following a diet like the military diet or the cabbage soup diet.

Q:
How do I lose 10 pounds in a month?
A:

Following a healthy weight loss plan that includes cutting calories and getting in some exercise can help you lose 10 pounds in a month.

Q:
How can I lose 20 pounds in a week?
A:

Losing 20 pounds in a week can be very challenging. However, by sticking to a strict calorie-restricted diet, it can be possible. The cabbage soup diet or military diet can be worth checking out if you would like to lose a significant amount of weight in about seven days.

Q:
How can you lose 5 pounds in one week?
A:

Restricting your calories and exercising can help you lose five pounds or more in one week. Some diets make it easy for you to restrict your calories, such as the cabbage soup diet.

Q:
How can you lose 10 pounds in 10 days?
A:

Losing 10 pounds in 10 days or less is possible with certain diets.

Q:
How can I lose weight fast without exercise?
A:

In the long term, combining a healthy diet with exercise is a good way to maintain a healthy weight and feel your best. In the short term, however, it is possible to lose weight fast without exercising. In order to do so, however, you will need to heavily restrict your calorie consumption.

Q:
What do you need for the military diet?
A:

There are a few different forms of the military diet. You may want to do your research so that you choose the one that seems like the best for you. Then, you can create a grocery list based off of the menu for the week. Regardless of which version you choose, you should find that you only have to purchase typical groceries that should be easy to find at the grocery store.

Q:
What can you substitute for grapefruit in the military diet?
A:

Grapefruit should not be substituted with other fruits. Some people find the grapefruit to be a bit more tolerable when they squeeze the juice into a glass of water and then add their favorite calorie-free sweetener.

Q:
What is the General Motors diet?
A:

The General Motors diet is supposed to be a diet that was designed by General Motors to help its employees lose weight and stay healthy.

Q:
How do you lose 15 pounds in a week?
A:

Some people have lost between 10 and 20 pounds from the military diet or the cabbage soup diet.

Q:
How can I lose weight fast?
A:

Drastically reducing your calorie consumption is a good way to lose weight fast. Diets like the military diet and the cabbage soup diet can be a great guide for doing so.

Q:
What is an egg diet?
A:

The egg diet involves eating a diet that is heavy in eggs for a short period of time. This diet is designed to help you consume plenty of protein while still keeping your fat grams and calories low.

Q:
How many calories are in a 1/2 cup of vanilla ice cream?
A:

Depending on the brand that you choose, 1/2 cup of vanilla ice cream has between 135 and 150 calories.

Q:
How do I make a good diet plan?
A:

Coming up with a good diet plan involves making sure that you still get essential nutrients while drastically reducing the number of calories that you consume.

Q:
What does the Mayo Clinic diet consist of?
A:

The Mayo Clinic diet involves eating large quantities of fat-free, low-calorie cabbage soup and restricting the other foods that you eat.

Q:
How do I lose weight without dieting?
A:

Losing weight without dieting can be close to impossible, although you might see some weight loss results from increasing your exercise levels.

Q:
How can I lose 20 pounds in a month?
A:

Sticking to a diet plan that is low in calories can help you lose 20 pounds in a month. Many people find that they can lose as many as 10 pounds or more in just one week by following certain diets. The military diet and the cabbage soup diet are both examples of diets that can help you lose weight quickly.

Q:
How do you lose a pound a day?
A:

Drastically reducing calories can help you lose one pound per day.

Q:
How can I lose weight in 10 days?
A:

To lose weight in 10 days, you’ll need to take in fewer calories than what you burn.

Q:
How do you lose belly fat?
A:

Reducing the calories that you consume each day can help you lose fat in your belly and elsewhere in your body.

Q:
How can I lose weight in a month?
A:

Following a diet plan and increasing your exercise can help you drop a surprising amount of weight in just one month.

Q:
How many pounds you can lose in a week?
A:

For long-term weight loss, it’s generally suggested to shoot for a weight loss of one to two pounds per week. In the short term, however, you can lose 10 pounds or more with certain diet plans.

Q:
What is the 2 to 5 diet?
A:

With the two to five diet, you can eat normally for five days out of the week. For the other two days, however, you must heavily restrict your calories. This is a form of intermittent fasting.

Q:
Can you burn 5000 calories a day?
A:

Your body already burns a significant amount of weight each day just to keep your body going. You will need to add exercise to your day in order to achieve a burn of 5,000 calories a day, however.

Q:
How many pounds can you lose with the military diet?
A:

Results do vary, but some people lose 10 pounds or more in three days while on the military diet.

Q:
Can you eat fruit on the military diet?
A:

The military diet allows for certain types of fruit, such as grapefruit and bananas.

Q:
How can I lose my belly fat without losing weight?
A:

If you don’t want to lose weight but would like for your belly to appear smaller, doing crunches and other abdominal exercises can help.

Q:
How can I lose my belly fat without exercise?
A:

Following a diet with restricted calories can help you lose weight both in your belly and elsewhere in your body. However, even though you might lose weight in your stomach, you will still probably need to do abdominal exercises in order to get the toned look that you want.

Q:
What is the military diet?
A:

The military diet involves following a specific, strict diet plan for three days in a row. This diet is designed to help you lose a large amount of weight in a short period of time without feeling too hungry and while allowing you to eat a variety of different foods.

Q:
How many calories are in a half a cup of tuna?
A:

One half of a cup of tuna has about 60 calories. Of course, this depends on the brand and type of tuna that you choose.

Q:
How can I lose weight fast in a week?
A:

If you would like to lose weight fast, following a strict diet like the cabbage soup diet can help you achieve results. Another good option is the military diet.

Q:
How can I lose 5 pounds fast?
A:

The military diet can help you lose five pounds or more in three days. With the cabbage soup diet, you can lose 10 pounds in a week.

Q:
How can I lose 5 pounds in 2 weeks?
A:

Losing five pounds in two weeks is very possible if you are willing to restrict your calories. Exercising can also help you achieve this goal.

Q:
How do you burn fat?
A:

To lose fat, cutting calories can help. Exercising can also help.

Q:
Can Eggs help you lose weight?
A:

Eggs can be a good weight loss tool because they are packed with protein but are relatively low in fat grams and calories. There is even an egg diet that you can follow to jump start your weight loss.

Q:
Do Hard Boiled Eggs help you lose weight?
A:

Hard boiled eggs can be a good snack when you want to lose weight. They help give you plenty of protein without consuming too many fat grams and calories.

Q:
How can we eat healthier?
A:

Focusing on eating lean proteins and plenty of fruits and vegetables can help you eat a healthy diet. This can help you lose weight while looking and feeling your best.

Q:
What is the best food to eat to lose weight?
A:

There are lots of good foods that can help you lose weight, including non-starchy vegetables and fruits.

Q:
How do you start a weight loss program?
A:

If you’d like to start a weight loss program, you can study various diets until you find one that you think will work for you, your goals and your lifestyle. It’s also a good idea to talk to your doctor about your plans.

Q:
How can I gain weight healthfully?
A:

If you would like to gain weight the healthy way, eating protein-packed foods that have plenty of good fats, such as peanut butter, can help.

Q:
How can I lose weight without gaining it back?
A:

Quick diet plans can help you lose weight, but if you want to avoid gaining the weight back, you will need to stick to a healthy diet in the future. Adding exercise into your routine can also help.

Q:
How can I lose weight without exercise or diet?
A:

Losing weight without exercising or going on a diet can be impossible. However, there are diet plans out there that are easy to stick to and that might not feel much like a diet at all. One of these plans can help you achieve your goals without feeling as if you’re restricting yourself.

Q:
Is it good to lose a pound a day?
A:

Losing a pound a day can work well in the short-term. In the long term, however, slow and steady weight loss is generally key.

Q:
How much exercise do you need to do to lose a pound?
A:

To lose one pound from exercise alone, you’ll need to burn 3,500 calories more than what you consume in a day.

Q:
How do I lose 10 pounds in 10 days?
A:

If you would like to lose around 10 pounds in a week to 10 days, consider looking into the cabbage soup diet.

About the Author:

Summer Banks, Director of Content at Dietspotlight, has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with doctors specializing in weight loss and completed coursework in nutrition at Stanford University. full bio.