Is Military Diet Worth A Try?

Military Diet

Are you trying to lose weight? Then, you must have tried plenty of diet plans. Have you heard about the 3-Day Military Diet plan? No, well, in this post, we will tell you about this magic weight loss diet.

The 3-Day Military Diet is a super effective and quick short-term diet plan. Although this diet was not created by the Navy or Army, it requires strict discipline and planning hence its name.

This 3-Day Military Diet can help you lose kilos drastically in the beginning, but it is not a sustainable weight loss program. Also, it is not the kind of meal plan a nutritionist would recommend. 

Here is everything you need to know about the Military Diet plan.

What Is the 3-Day Military Diet?

As the name suggests, this diet is to be followed for three days regularly. For the remaining week (4 days), you eat normally. Then again, you repeat this Military Diet plan until you reach your desired weight. 

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What is on the 3-Day Military Diet Inclusives?


The 3-day Military Diet is a strict one. It centers around a few healthy foods.

  • Lean proteins
  • Peanut butter
  • Some fruits and vegetables

However, it also encourages foods that are not very nutrient-rich. For example, you can eat one slice of white toast every day and sometimes saltines. 

The Military Diet menu features processed foods like ice cream and hot dogs, but in moderation. Your total everyday calories are limited to 1,200. It must be loaded with minerals, vitamins, and other nutrients in food to maximize your total nutrition.


In beverages Military Diet includes

  • Water
  • Black coffee and tea (Stevia Sweetened)

Alcohol is discouraged for three days as you have to follow a strict meal plan. You can consume alcohol for the remaining four days. 


There are a few robust substitutes in the Military Diet menu. For instance, instead of white toast, you can include these:

  • sunflower seeds 1/8 cup 
  •  whole-grain cereal 1/2 cup
  • Half of a high-protein bar
  • 1/4 cup of yogurt with 1/2 teaspoon of flax seeds

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The 3-Day Military Diet Sample Menu:

Day 1

  • ​Breakfast:​ one slice toast, half grapefruit, one cup of caffeinated tea or coffee, two tablespoons of peanut butter. 
  • ​Lunch:​ half cup tuna, one cup caffeinated tea or coffee, one slice toast,
  • ​Dinner:​ three ounces of any type of meat, half banana, one cup green beans, one small apple, one cup vanilla ice cream

Day 2

  • ​Breakfast:​ one egg, half banana, one slice toast, one cup caffeinated tea or coffee
  • ​Lunch:​ one hard-boiled egg, one cup cottage cheese, one cup caffeinated tea or coffee, five saltine crackers
  • ​Dinner:​ one cup broccoli, half banana, two hot dogs, half cup carrots, half cup vanilla ice cream

Day 3

  • ​Breakfast:​ five saltine crackers, one small-sized apple, one cheddar cheese slice, one cup of caffeinated tea or coffee
  • ​Lunch:​ one slice of toast, one hard-boiled egg, one cup of caffeinated coffee or tea
  • ​Dinner:​ half banana, one cup tuna, one cup vanilla ice cream

Does The 3-Day Military Diet Work?

Diet proponents claim that you can lose upto 10 pounds in one week using the Military Diet plan. The calories count is limited to 1,400, 1,200, and 1,100. Some people also claim to lose weight only temporarily only till they follow the restrictions.

You can compensate for your three-day nutrient deficit in the remaining four days, and any weight loss will reappear. If you can stick to 1,500 calories on the remaining four days as well, you will most likely continue losing weight.

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Limitations of the 3-Day Military Diet

Lacking in Overall Nutrition

This 3-Day Military Diet plan lacks energy and nutrition. Also, the diet menu is not very diverse and is to be repeated every week until you attain your weight goal. According to American Dietary Guidelines, adults should consume a diet that includes a lot of nutritious foods to stay up to date with their nutrient goal each day and stay within the calorie count. 

Low in Fruits and Veggies

The Military Diet plan contains very few vegetables and fruits that are necessary to get fiber, potassium, and antioxidants. Easting plenty of vegetables and fruits also helps you to manage your weight.

¾ Americans fail to meet their daily vegetable and fiber intake. This diet will keep them even more away from their intake, which can be troubling.

Doesn’t Provide Other Key Nutrients

The 3-Day Military Diet lacks whole grains in the meal plan, which is a major fiber power source that helps in promoting satiety and also maintains a healthy waistline.

Protein is an important weight loss component. However, the processed meat in the 3-Day Military plan is not ideal for your health and increases the risk of stroke and cancer. 

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So, Is It Worth A Try?

You are definitely going to notice some difference in your weight with the 3-Day Military Diet because the menu is low on calories. However, this diet is not healthy for many reasons to keep the weight off for a long time. Also, the 3-Day Military Diet is not a nutritionally apt plan, nor is it good for sustainable weight loss.

If you plan to follow it, you should include nutrient-rich substitutes like veggies and fruits, grains, dairy, and lean proteins on the remaining four days to compensate for the lack of nutrients.

We tried to cover all the essential points about the Military Diet. We hope this article was helpful to you. Have you ever tried any weight loss diet? Tell us the names and share your experience with us in the comments below.


Hey There! I am A Makeup Artist turned into a Content writer. Intrigued by the world of digital marketing, I am currently working as an SEO Content Writer. Being a fashion enthusiast I enjoy writing blogs on Beauty, Fashion and Fitness Trends.