What is the Military Diet? – How does it work, Summary, and More

Military Diet Definition

The military diet is a contemporary fad that promises to aid in rapid weight loss. But it works? Is it safe? Learn all about that, as well as a shopping list of the Military Diet ingredients.

What is the military diet? How does it work?

This popular diet plan claims you may lose up to 10 pounds weekly by following the military diet. The process is simple. You consume significantly less than you burn for three days. You then take four days off, and until you accomplish your weight reduction target, you continue the cycle.

During the three days of calorie restriction, the military diet also demands a rigid food schedule. For instance, on the first day, there are

  • Two slices of toast
  • Two tablespoons of peanut butter
  • 1/2 a grapefruit
  • 1/2 a cup of tuna
  • One small apple
  • 1/2 a banana
  • 3 ounces meat
  • 1 cup of green beans
  • 1 cup of vanilla ice cream
  • You are also allowed to have coffee and tea.

The second and third days are also on a strict meal plan, but you could swap out other similar, low-calorie foods to achieve the same results.

Is the military diet sustainable?

  • Because the military diet is too brief to produce long-term harm, it is probably harmless for the average person.
  • The rigorous calorie restriction, however, may put you at risk for nutritional deficiencies if you follow this diet for several months.
    It is especially true if you don’t usually spend your days off eating nutritious meals like veggies.
  • Furthermore, consuming ice cream, crackers, and hot dogs every week may result in metabolic issues. You cannot regularly consume junk food as part of your diet.
  • In rapports of sustainability, this diet is pretty easy to do. It does not depend on long-term habit changes and only requires willpower for a short period.

Is the military diet safe? It is healthy or unhealthy?

  • We believe that the military diet is dangerous and harmful for several reasons:
  • Quick weight reduction might lead to unanticipated health issues, particularly if you already have a medical condition. Because of this, the Mayo Clinic suggests losing no more than one to two pounds every week.
  • Research from UCLA demonstrates that fad diets seldom result in quick weight loss. Making permanent changes to your lifestyle is much more effective.
  • That said, it is possible to implement the Military Diet without health complications if:
  • You are younger and in good health outside of wanting to lose weight.
  • Ten pounds is a smaller percentage of your total weight. For example, losing 10 pounds is more challenging and more significant at 180 pounds than at 300 pounds.

Military diet menu and shopping list

Here is a grocery list and meal plan for the Military Diet in case you’re still keen on giving it a try. Any breakfast or lunch can optionally include coffee or tea.

For days 4-7, you are allowed to eat anything, but it is recommended to continue to limit your total number of calories.

Day 1 Breakfast

  • 1 slice of toast with 2 tablespoons peanut butter
  • 1/2 a grapefruit

1 Lunch

  • 1 slice of toast
  • 1/2 a cup of tuna

Day 1 Dinner

  • 3-oz (85 grams) serving of meat
  • 1 cup of green beans
  • One small apple
  • 1/2 a banana
  • 1 cup of vanilla ice cream

Day 2 Breakfast

  • 1 slice of toast
  • 1 boiled egg
  • 1/2 a banana

2 Lunch

  • 1 boiled egg
  • 1 cup of cottage cheese
  • 5 crackers

Day 2 Dinner

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

Day 3 Breakfast

  • A 1-ounce slice of cheddar cheese
  • Five crackers
  • One small apple

 3 Lunch

  • 1 slice of toast
  • 1 egg

Day 3 Dinner

  • 1 cup of tuna
  • 1/2 a banana


  • It is likely to lose 10 pounds in a week. However, most of this will be the water weight, which is recovering when you begin to eat normally.
  • It can work, but not for long.
  • If you hunger to lose a few pounds speedily, then the military diet can help.
  • But you, too, will likely regain the weight quickly. It is simply not a good diet for long-lasting weight loss.
  • If you are serious about losing weight and keeping it off, then many weight loss methods are far better than the military diet.

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