Does the 3 Day Military Diet Work? Plan, Calories & Reviews

Military Diet Review – Does the Military Diet Work for Weight Loss?

Does the 3 Day Military Diet Work? Plan, Calories & Reviews

Despite its name, the Military Diet is by no means designed by or for the United States military, nor is it designed by or for any armed forces, anywhere. In fact, the name refers to “the kind of discipline you’ll need to get through it,” per the official website.

The main claim to fame is that by following this regimented plan for one full week, you’ll lose up to 10 pounds. The problem: That weight will come back almost instantly afterward, and the diet itself can prove dangerous and damaging in the long term.

What is the Military Diet?

The site claims that this eating style is a “bootcamp for your body,” splitting up your week into three days of extremely restrictive calorie intake (1,000-1,200 calories per day) followed by four days of still astoundingly low calorie intake (1,300-1,500 calories per day). Hence the other nickname: the 3-day diet.

The first half of the week requires following a specific menu and only making approved (yet completely arbitrary) substitutions. Here’s what a sample meal plan looks :

  • Breakfast: 1/2 grapefruit; 1 slice of toast; 2 tablespoons peanut butter; 1 cup coffee or tea
  • Lunch: 1/2 cup tuna; 1 slice of toast; 1 cup coffee or tea
  • Dinner: 3 ounces meat; 1 cup green beans; 1/2 banana; 1 small apple; 1 cup vanilla ice cream

During days 4-7, the diet calls for avoiding sneaky sources of added sugar, cereals and beverages, and other foods that are easy to eat lots of, potato chips, French fries, beer, and pizza.

Yulia GusterinaGetty Images

Does it work?

You may not lose 10 pounds in a week, but you’ll certainly lose some the calorie deficit created by taking less in than you're burning. But that doesn’t mean it’s worth your while. In fact, I’d strongly urge you to avoid it.

Not only will the weight almost certainly come back, this old-school restrictive plan divorces us from the realities of our everyday lives. If you want to lose weight and keep it off, you have to learn how to eat, not just what to eat, in ways that work for you.

And despite the fact that all weight-loss diets rely on the calories in, calories out principle, the Military Diet claims it's also a form of “intermittent fasting,” and the foods in the plan will “kickstart your metabolism.”

Let’s clarify those for just a sec:

Intermittent fasting: The idea is to give all vital organs, hormones, and metabolic functions a break to help them perform better, but there’s no real science to back up this commonly dispelled theory.

Your vital organs, unless you’re in a medically compromised state, don’t need time off! Plus, the military diet doesn't even set limits on when you can and cannot eat during the day — an universal tenant of actual intermittent fasting plans.

Kickstarting your metabolism: Yes, foods and beverages with caffeine or certain antioxidants and spices can elevate your metabolism — but the effects last about 30 minutes and raise it only a teensy little amount. Since the results are negligible, that’s not why you’ll lose weight on this very low-calorie diet, and it's simply propagating an age-old myth that specific foods cause a greater calorie burn than others.

FACT: The only real, lasting way to enhance your metabolism is to build lean body mass, with weight-bearing exercises.

Those aren't the only questionable aspects. Here's what else gives me pause:

  • The meal plan is arbitrary: Just look at the portion sizes. You can have only 3 ounces of lean beef, but dessert on this “low-sugar” diet is a full cup of ice cream — double the standard serving size.
  • The “substitutions” are meaningless: If you don’t toast, you’re allowed half of a protein bar, which is royally illogical. The calorie difference depends on the size of the bread, not to mention the fact that one is a whole grain, while the other is a synthetic protein source!
  • Specific recommendations are dangerous: Another suggested food swap? Trading your half grapefruit for water with baking soda, which is completely futile for weight loss (at best) and cause gastrointestinal side effects and possible medication interactions at worst.

Plus, the diet places strict limits on total calories, even from nutrient-dense sources veggies and fruit.

But we consistently have bigger, better evidence to show that weight loss over time is more about the nutritional quality of the food (veggies, fruit, lean protein sources, whole grains, and healthy fats) versus counting a specific number of calories, which, while effective temporarily, can lead to weight cycling over time.

Even if you drop a few pounds quickly, gaining it back and staying in this cycle of “binge-restrict-lose weight-binge-restrict some more” is linked to obesity, depression, chronic disease risk, and sets up your metabolism for long-term health complications. Ultimately, the plan talks a big game about how well it “works,” without realizing that anything you can’t sustain for longer than three days to one week is bad news for weight loss.

Is it so bad if I just do it for a week?

Check with your doctor before starting something this, because yes, it can be dangerous depending on who you are, your current lifestyle, and any medications you’re taking. But it’s dangerous for two other reasons affecting long-term health and weight management.

  • It’s too restrictive to meet nutritional needs: For most of adults, limiting calories to 1,000 per day is far too few to do so in a safe and consistent way over time, and puts you at risk for micronutrient deficiencies.
  • You have to do other things in your life besides “diet.” It’s not feasible for many of us to simply set arbitrary limitations that keep us from enjoying and living our most fulfilled lives.

Anton Eine / EyeEmGetty Images

The Bottom Line

Eating 1,000 calories per day can backfire, in large part because it confuses your metabolism and can cause weight cycling when you practice extreme restriction followed by (eventual) binging.

FYI: I don’t mean the 1,500 calories, 4 days a week “binging” — I mean the type when you finally say, “ENOUGH!” and stop this diet loop. That’s what makes the risks outweigh the temporary benefits.

Weight cycling is linked to long-term risk of chronic disease, depression, and potentially permanent damage to your metabolic function — placing an additional barrier to any weight loss or weight maintenance efforts over time.

For most of us: 1,000 calories per day is survival, not sustenance.


3 Day Military Diet Review 2020 – Rip-Off or Worth To Try? Here is Why.

Does the 3 Day Military Diet Work? Plan, Calories & Reviews
Reading Time: 6 minutesWhat is the Military Diet? The Military Diet plan, otherwise known as the 3 day military diet, is a short term weight loss plan that is free of charge. It does not require that you purchase any supplements, specialty foods, or booklets to follow.

The diet claims you can lose up to 10 pounds in just three days time if you follow it the correct way. Ironically, the Military Diet has no affiliation with the military whatsoever. It doesn’t even require that you workout during the three days.

[1]This diet is not actually three days in total, rather seven with four “off days”. During these off days you will be eating no more than 1,500 calories. The founder of the Military Diet program is unknown. There is no contact number provided to reach out to with questions either.

It seems to me a marketing professional created this simple diet as a means to create traffic to the website.

Military Diet Day One (1400 calories)

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

Military Diet Day Two (1200 calories)

  • Breakfast: one slice of toast, half banana, one cooked egg.
  • Lunch: one cup cottage cheese, one hard boiled egg, five saltine crackers.
  • Dinner: two (bun-less) hot dogs, one cup broccoli, half banana, one cup vanilla ice cream.

Military Diet Day Three (1100 calories)

  • Breakfast: one slice of cheddar, one small apple, five saltine crackers.
  • Lunch: one slice of bread or toast, one cooked egg.
  • Dinner: one cup of tuna, half banana, one cup vanilla ice cream.” [2]

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“The Military Diet is a rapid weight loss plan, enabling you to lose up to 10 pounds in one week, without strenuous exercise or prescriptions. And best of all, the Military Diet is free! The diet is split into two parts over a week. You follow the Military Diet for 3 days and then take 4 days off.

But if you want to lose more weight over the long term, follow the Military Diet for a month and you can lose up to 30 pounds.” [3]  They also claim,

“The food combinations on the 3 day Military Diet are designed to burn fat, kick start your metabolism and lose weight fast. The Military Diet is one of the best diets out there for fast weight loss without supplements or pills.

The diet is a combination of low calorie, chemically compatible foods designed to work together and jump start your weight loss.

And because the diet is 3 days on and 4 days off, the Military Diet doesn’t slow down your metabolism other diets.” [3]

Overall, the claims are basic and simple with no background as to why or who came up with the program in the first place. It is meant for quick weight loss, yet it won’t slow down your metabolism according to the main website. Those facts seemed too good to be true so I took a deeper look into the program as a whole.

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This is a calorie restrictive diet, therefore you may see weight loss initially. The weight loss in the beginning is not teaching you how to form good habits overall. Many people see this particular diet as a crash diet, which does not leave you with long term results.

The moment you go back to your regular way of eating after the 7 days is over you will simply gain back the weight as fast as you lost it. You can, however, repeat the 7 days as many times as you would weekly until you hit your goal weight.

The number of losing 10 pounds in just one week’s time might be doable for someone who is severely overweight. Such results may not be attained for someone who only has 10 pounds to lose in general. As most of you know, the last ten to fifteen pounds are always the slowest to burn off.

Therefore, this diet might not live up to the expectations they have set.   When asking the military if they use this diet, they responded,

“We did not develop this. We do not use it. It has absolutely no resemblance to the real military diet. Even our rations are healthier and more nutritionally sound,” Deuster said. “It looks they just took the name ‘military’ and added it to the diet and capitalized on it.” [4]

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No one knows exactly where the Military Diet came from, and there is no founder tied to the program at all. This is a red flag right away because there is no premises or credibility behind the founder and the idea of this program.

Many people want shortcuts and do not want to participate in a disciplined program when looking to lose weight.

This is a large reason why this diet plan has caught the eye of so many people, due to its lenient rules of 4 days eating whatever foods you choose.

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There is some truth to caloric restriction and weight loss, but it does not always fall into the category of being healthy while losing pounds.

When looking into the different studies done on weight loss and reduction of calories, this method has been proven to help.

The diet also touts the ability to speed up the metabolism, but I have heard conflicting theories that starving the body will slow it down.

So what gives?

In a study done by Science Driven Nutrition, it took an inside look into seven different obese women over the course of a 10 week study. They reduced their caloric total to 300 calories for the day, with 45 of the calories coming from protein.

The results?

The average weight loss was around 62 pounds, and the resting metabolic rate (RMR) was reduced by 22%. Eight weeks after the diet was completed, the resting metabolic rate for these people was still depressed and had not recovered, thus proving low calories diets do slow down your metabolism.   After reading more studies in a similar realm, they claimed,

“What can we conclude from these studies? Well it looks your “metabolism” does indeed slow down quite substantially during periods of caloric restriction/starvation and that much of that adaptation is due to changes in lean mass and possible some minor changes in hormones. This indicates that lean mass is really the primary dictator in changes in energy expenditure during periods of starvation and re-feeding. Pragmatically, this means lean mass should be prioritized in a substantial amount of people.” [5]

Obviously, the main Military Diet site does not provide any studies as to why their diet is effective. This is important when in reality for the long term it can be somewhat dangerous to your metabolism. You hear people say all of the time,

“I messed my metabolism up because I went on too many yoyo diets.”

This is considered one of those diets, so be aware up front that it is not just a quick fix diet that will leave your body the same as when you started.

Have you ever wondered how exactly your metabolism operates?

Your metabolism creates energy from the calories you consume, through a process of breaking down organic matter. Many different factors can affect your metabolism,  exercise, sleep, and diet.

When you put the body into a state of starvation, your body thinks it needs to slow down your metabolism to offset the actual act of starving. If you stay in the starvation mode for long enough, your metabolism might just stay slowed.

 Thus weight might pile back on once you go off of the diet you are on, because your slowed metabolism cannot keep up with the amount of food it has to now process. [6]

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I was in search of Military Diet before and after photos, or just any Military Diet reviews in general because there is little to no information about the diet details past what is on the surface.

Each food chosen for the diet is low in calories. The goal here is to never eat more calories than you are burning each day to allow weight loss to occur.

Water consumption is recommended to naturally flush toxins from the body, allowing healthy pounds to fall away.

So what did the people who actually went on this program have to say?

Jess Domowski said,

“This would have been really difficult to do on my own, without a support system. Every time we caught each other saying, “This is ridiculous.

This can’t be healthy,” we would reassure each other that we had already made it halfway through.” She and her boyfriend did the diet together and she lost a total of 4 pounds and he lost 7.

Her boyfriend will not be restarting the diet, but Jess might later on down the road. [7]

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Risky.  The Military Diet program gives you different examples of meals that look enticing (hot dogs and ice cream), but we all know this is not a good long term solution for weight loss. With no founder and a misleading name, this program seems just plain risky to try for the sake of your metabolism.

When looking into how they came up with the name, there is nothing. It might just be a ploy to get someone to click on the page, when in reality no one from the military is on this diet.

It is cheap, sure, but are you looking to get healthier overall or just participate in another fad diet that could ultimately slow down your metabolism?

Add your review


What Is the 3-Day Military Diet?

Does the 3 Day Military Diet Work? Plan, Calories & Reviews

The three-day military diet, also called the three-day diet, is a quick weight-loss program that includes three days of a very specific eating plan followed by four days of a less restrictive, low-calorie plan.

Proponents of the plan claim you can lose up to 10 pounds a week or 30 pounds in a month while eating foods vanilla ice cream and hot dogs. The diet claims to combine specific foods in a way that boosts metabolism and burns fat, however, there is no scientific evidence to support this.

“This diet cycles on for three days and then off for four days with the 'on' days only providing about 1,100 to 1,400 calories and then the four 'off' days still only allowing 1,500 calories. This is extremely restrictive and not enough energy for most people.”

—Kelly Plowe, MS, RD

The origin of the three-day military diet is unclear. According to some sources, the diet was created by nutritionists working for the United States military as a fast way to help soldiers slim down. It widely speculated, however, that the diet was created by a marketing specialist and not a dietitian.

The military diet is a “combination of low-calorie, chemically compatible foods designed to work together and jump-start your weight loss,” according to the Military Diet website. However, there is no science to back up these claims.

The program requires you to eat a very strict list of food for three days (these are referred to as your “on” days). Then you take four days off from the strict diet.

On the three-day military diet, you will follow a specific plan for three days, then have four days off. The off days are limited to 1,500 calories of preferably healthy food. Here's a closer look at the three-day plan:

  • Breakfast: one slice of toast with 2 tablespoons of peanut butter, half of a grapefruit, and black coffee or tea
  • Lunch: one slice of bread or toast, a half cup of tuna fish, and black coffee or tea
  • Dinner: 3 ounces of meat, one cup of green beans, half of a banana, one small apple, and 1 cup vanilla ice cream
  • Breakfast: one slice of toast, half of a banana, and one cooked egg
  • Lunch: 1 cup cottage cheese, one hard-boiled egg, and five saltine crackers
  • Dinner: Two (bunless) hot dogs, 1 cup broccoli, half of a banana, and 1 cup vanilla ice cream

Day Three (1,100 calories)

  • Breakfast: one slice of cheddar, one small apple, and five saltine crackers
  • Lunch: one slice of bread or toast and one cooked egg
  • Dinner: 1 cup of tuna, half of a banana, and 1 cup vanilla ice cream
  • Black coffee
  • Vanilla ice cream
  • Bananas
  • Hot dogs
  • Eggs
  • Saltines
  • Cottage and cheddar cheese
  • Bread or toast
  • Broccoli
  • Apple
  • Tuna
  • Grapefruit
  • Green beans
  • Meat
  • Alcohol
  • Milk or cream (in coffee)
  • Sugar

The Military Diet consists of a three-day meal plan of three meals a day with no snacks, followed by four days of less restricted eating for three meals and two snacks.

The cycle can be repeated until you reach your goal weight. Once at goal, the plan recommends sticking to the guidelines outlined in the four-day plan.

The Military Diet outlines and guidance can be found on website and in books including:

  • Military Diet: A Step by Step Guide for Beginners: Top Military Diet Recipes Included by Bruce Ackerberg (2018)
  • The Military Diet: Lose 10 Pounds In A Week by Pamela Adams (2016)
  • Military Diet: Lose 10 Pounds in 3 Days by John Salzar (2014)

most fad diets, the three-day military diet has benefits and drawbacks.

  • Promise of quick weight loss
  • Structured plan takes the guesswork dieting
  • Not scientifically sound
  • Contains some nutrient-poor, processed foods including hot dogs and saltines

The three-day military diet promises quick weight loss and provides a structured plan to achieve that, which helps to take the guesswork dieting.

However, the diet is highly restrictive, includes nutrient-poor processed foods, and may not provide enough calories to sustain energy throughout the day. It is not considered a healthy diet plan.

The military diet claims to be one of the best natural diets, however, this is not rooted in scientific evidence. The diet includes hot dogs, a processed meat that when consumed often may increase your risk of cancer and heart disease.

The diet includes many heavily processed foods ( and foods that contain ingredients associated with an increased risk of cancer and heart disease.

Even if you lose a few pounds at first, you may end up gaining it back later because the diet is restrictive and an unrealistic way of eating in the long-term.

Because hot dogs and ice cream are high in calories and saturated fat, consuming too much over time may lead to weight gain and increase your risk of heart disease.

The Diet Is Calorie Counting in Disguise

The military diet strongly encourages portion control.On the three “on” days, the calories are counted for you unless you make substitutions, which must be measured and calorie counted. On the four “off” days, it is recommended to keep a food log and count calories.

You Will Lose Water Weight

In general, when you lose weight quickly, it's water weight. In fact, experts say you can lose 5 pounds of water weight in a day. The diet's website claims that when a dieter loses weight on the diet, it “is not just water weight.” But there is no further documentation provided to support that statement.

For short-term weight loss, the three-day military diet is reportedly effective, but weight lost on the plan is ly to be regained once you resume a normal diet. However, it isn't a long-term weight loss solution or a healthy eating plan, nor does it teach skills, healthy meal planning and preparing, needed for sustained weight loss.

The U.S. Department of Agriculture (USDA) dietary guidelines include recommendations and tips for a healthy, balanced diet which should include a variety of vegetables, fruits, grains, lean meats, beans, legumes, nuts, seeds, dairy, and oil.

The three-day military diet does not adhere to USDA guidelines and it is not considered a healthy eating plan.

The USDA recommends consuming roughly 1,500 calories per day for weight loss, but this number varies age, sex, weight, and activity level. Use this calculator to determine the right number of calories for you.

Much the three-day military diet, these other fad diets limit the foods you eat to specific days. While each plan promises you’ll drop pounds quickly, they are unly to provide long-term, sustained weight loss.

  • Cabbage Soup Diet: The main focus of the cabbage soup diet is a homemade soup that is eaten several times a day. The diet also includes other foods that can be eaten on specific days.
  • The Sacred Heart Diet: Swap out cabbage soup for a different vegetable soup recipe and you have the Sacred Heart diet. In fact, the weeklong meal plan is almost identical to the cabbage soup diet.
  • Juice Cleanse: A three-day fast, the juice cleanserecommends drinking raw, organic juice made from fruits and vegetables several times a day. Food, other than that which is juiced, is not allowed.
  • Grapefruit Diet: Another diet with a promise of quick weight loss, the grapefruit diet is a 10-day plan that encourages eating grapefruit or drinking grapefruit juice with every meal.
  • The M-Plan: On this diet, the M stands for mushroom, and you replace one meal a day for two weeks with a low-fat or fat-free mushroom-based dish. It doesn’t otherwise limit calories or other food groups, but by swapping out meat for mushrooms reduces daily caloric intake to help you lose weight. 

If you've got more than a few pounds to lose, consider meeting with a registered dietitian or making small changes to your daily habits to lose weight and keep it off. Remember, your health is too important to trust it to a nameless, faceless fad on the internet.

Find the right diet for you and invest a little time and effort into putting a reasonable healthy plan in place. It takes more work in the beginning, but you're far more ly to achieve sustainable results.

Thanks for your feedback!

What are your concerns?


Military Diet Review – Is the 3-Day Military Diet for Rapid Weight Loss Safe?

Does the 3 Day Military Diet Work? Plan, Calories & Reviews

Getty Images

People in the military are known for being in pretty good shape. So a diet named after them will probably help you look pretty great, right?

Well, maybe! But the Military Diet that you might have heard about on social media has nothing to do with the armed forces. It’s just a really strict eating plan that’s supposed to help you drop pounds fast. Here’s what you should know before giving it a try.

What is the Military Diet?

Basically, it’s a very low-calorie eating plan that claims to help you lose 10 pounds in three days. There are no trendy foods or supplements involved.

In fact, the Military Diet menu has kind of an old-fashioned feel to it: It’s just tiny portions of low-calorie foods that your Grandma might have eaten when she wanted to slim down.

Think: grapefruit, dry tuna on toast, saltine crackers, and hard-boiled eggs. Yum?

On the one hand, the diet’s website claims that it’s specifically designed to help you drop pounds quickly for weight loss “emergencies,” “when your ex is coming to town and you want to make them drool.” (Um, gross.) But there are also several mentions of repeating the diet over and over by following it for three days and then taking four days off.

Oh, and another thing: Despite the little icon of the retro-style army girl on the top of the website, this diet wasn’t created by women in the military, nor does it appear to be endorsed by them.

In fact, it’s unclear who created the diet at all, since there’s no expert or author listed on the about page.

This is a major red flag, since it suggests that the diet’s inventor doesn’t have a legit medical or nutrition background.

Can the Military Diet spark weight loss?

Yes…but probably not in the way that it claims. It’s doubtful you’d lose 10 pounds so quickly, and you definitely won’t lose weight for the long-term.

The Military Diet describes itself as a form of intermittent fasting (IF), a diet that confines all meals to a small window of time each day.

And while IF has been shown to help with weight loss, there’s nothing about this plan that fits the bill. The Military Diet plan is just a menu for three meals per day.

It doesn’t say anything about when you’re supposed to have the meals, or how long you’re supposed to go in between eating them.

In reality, the Military Diet is just a form of mild starvation.

It also loads you up with so-called fat-burners grapefruit, coffee, and cottage cheese.

And while it’s true that these foods contain compounds that might give your metabolism the tiniest of boosts, there’s no real proof eating them will actually add up to measurable weight loss, explains registered dietitian Vanessa Rissetto. “There’s nothing in this diet that would help you burn fat more efficiently than a regular diet,” she says.

In reality, the Military Diet is just a form of mild starvation where you limit yourself to around 1,000 calories a day. That’s considerably fewer calories than the average woman needs, even to lose weight. Most healthy weight loss plans deliver 1,200 to 1,600 calories daily, according to the U.S. Department of Health & Human Services.

It’s no big surprise that most people who try the Military Diet end up dropping pounds. “What works with this diet—and any other diet—is calorie restriction, not specific foods,” says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center in Watertown, Wisconsin. Still, that doesn’t mean that whatever results you reap will be sustainable.

When you lose weight by drastically cutting your calories, you’re really just losing water—not fat, says Rissetto. Extreme calorie restriction forces your body to use glycogen—stored carbs that your muscles and brain rely on for fuel—as energy. “Glycogen holds onto water, so when glycogen is utilized, it releases the water attached to it.

As a result, you end up losing water weight,” Kerkenbush says.

Bottom line: Do not try the Military Diet

Following it for three days isn’t going to kill you. But any diet that’s designed to help you lose 10 pounds over the course of a long weekend isn’t exactly a great idea. “Healthy weight loss is 1/2 to 2 pounds per week,” Kerkenbush says. “If you lose more than that, it’s ly water weight [instead of fat], which will come back when a person resumes their usual eating habits.”

Plus, this sort of quick fix teaches you nothing about building healthy eating habits for the long-term. “Great, you fit into that dress and then what? You just go back to the way things were, and you never break through and achieve true weight loss success,” Rissetto says.

And if you chose to do it for longer? The three-day on, four-day off cycle is basically a rapid form of yo-yo dieting, which can have a negative impact on your metabolism—not to mention your overall wellbeing. That could make it harder to lose weight and keep it off long-term.


Military Diet Review: Does the 3-Day Diet Work?

Does the 3 Day Military Diet Work? Plan, Calories & Reviews
(Last Updated On: October 30, 2019)

The US has more than 1,400,000 active military personnel donning its uniform, and the numbers are growing.

These are military professionals with a broad range of educational backgrounds and experiences. However, all of them come together on one aspect, and that is their love for the US. This is why it’s important to analyze their diet and how they prepare to get fitter, healthier, and leaner.

This is where the military diet comes into the equation.

Here is a look at what it is and the main advantages the diet offers.

What is The Military Diet?

Let’s begin by analyzing the military diet and all that it encompasses.

The military diet is built on the shoulders of a 1,400 calories/ day plan. You are not allowed to eat more than 1,400 calories, and they have to be spread across three meals. During the day, you’re welcome to drink as much water as you prefer.

Specific foods are included in the diet with allergy-based alternatives (if necessary).

1. Fast Weight Loss

What is the primary focus of getting on any diet in the modern age? You want to lose weight!

If that is the goal, don’t you want a solution that is to the point and used by military professionals in the US? If so, you are going to want to take a look at this diet. It is the best for those who want to shed a lot of excess fat and do it as soon as possible.

This is among the fastest diets in the world.

2. Three Days On and Four Days Off Per Week

Yes, this is all you’re going to need to go through a weekly cycle of this diet.

It is built around the premise of rapid weight loss, and that means in duration too.

All it takes is three days in your schedule (consecutive), and the weight will start to shed. Follow this diet to a tee and make sure you’re stringent during those three days.

For those who follow through on this diet, your results are going to be this world. You will feel fitter, healthier, and leaner than ever seen before! Yes, it is that good at what it has to offer.

3. Easy To Prepare Meals

What about the meal prep and how long it takes the average person?

The meal prep is simple, and that is because the military has a lot of things to focus on. They don’t want to spend their entire day in the kitchen as that is wasteful. Instead, they go with the simplest meals to get things done science and biology.

They want to maximize the human body, and that starts by optimizing time spent in the kitchen preparing meals. Follow this diet, and the meals will become a breeze to put together. This is what makes it unique.

4. Affordable

Don’t have a lot of money to spend on food?

Most people don’t, and there is no problem with this at all! In fact, the military is strict when it comes to expenses and wants to teach its personnel to remain budget-friendly.

Due to this reason, the diet is easy on the wallet and is not going to put a dent in it.

You can trust the process to lead you down a path where weight is shed, but your wallet doesn’t start to feel lighter.

Anyone on a budget should take a look at this diet first.

5. Rigorously Studied by the Army

Why go with a diet that is not studied by professionals? The military spends millions of dollars on its dietary plans, and this is one of the best on the market.

You can save a lot of time and money by trusting the army on this one.

Military Diet Alternatives

While there are a lot of pros when it comes to the Military Diet, it’s not going to be for everyone.

Remember, it was designed for members of the military, so it’s reserved for the best of the best.

That means, it’s going to be harder to follow for the Average Joe, which means you may need to try something that’s designed for everyday folks.

If you’re looking for some good alternatives, be sure to check out The Diet Dynamo homepage for list of some of favorites.

Here’s a quick look at our Top 5 list:

  1. Nutrisystem
  2. South Beach Diet
  3. Weight Watchers
  4. Mayo Clinic Diet
  5. BistroMD

These aren’t the end all of be all of diets, but they are a good place to start if you’re looking for an alternative to the military diet.

Nutrisystem, South Beach Diet, and BistroMD (get the full details here) are all meal delivery diets, which means they ship you most of your food for the month right to your door.

This is great for folks who prefer a done-for-you system, and really hate going to the grocery store.

I know this has been my preferred weight loss style, but I’ve had success with Weight Watchers too.

Weight Watchers (check out their new Digital program here) and Mayo Clinic Diet, meanwhile, give a program to follow that teaches you what it takes to make healthy eating and exercise choices. These are great options too, and are great for people who love to cook, and don’t mind buying lots of fresh groceries.

Either way, just find a diet that fits your lifestyle, either the Military Diet or another one, and get to work on reaching your weight loss goals!

Day 1

One the first day, you will be taking a total of 870 calories. Breakfast will be 219 calories, lunch 183 calories, and dinner 468 calories.


  • Black coffee or tea or water – contains 0 calories
  • Half grapefruit or half cup grapefruit juice – contains 41 calories
  • A slice of toast with 1 Tbsp Peanut Butter – contains 178 calories


  • Half a cup of Tune – contains 100 calories
  • A slice of toast – contains 83 calories
  • Black coffee or tea or water – contains 0 calories


  • 3 ounces of any lean meat – contains 94 calories
  • A cup of green beans – contains 34 calories
  • A cup of carrots – contains 52 calories
  • A cup of ice cream (vanilla) – contains 288 calories
  • A medium apple
  • Black coffee or tea or water – contains 0 calories

Day 2

On the second day, you are required to take in around 1149 calories. Breakfast will be about 266 calories, lunch will be around 273 calories, and dinner will be about 610 calories.

Day 3

You are required to take a total of 859 calories on the third day. Breakfast will be 222 calories, lunch will be 161 calories, and dinner will be 476 calories.

Final Thoughts

In the end, the military diet is an exceptional combination of science, food, and nutrition. It is this attention to detail that makes it such an exclusive diet and one of the most prominent options in the military world. For those who are looking to diet a soldier and get fitter, this is a world-class diet.

It is easy to follow, fast and works well in all situations.

That said, the Military Diet isn’t going to be for everyone, and it can be hard to find a reliable source that shows you exactly what to eat and how to follow their plan.


  • Military Diet Info
  • Military Diet Research


Military Diet – Does the 3-Day Plan Actually Work For Weight Loss?

Does the 3 Day Military Diet Work? Plan, Calories & Reviews

  • TheMilitaryDiet.

    com promises to help you lose up to 10 pounds in one week

  • Although the plan greatly reduces your calorie intake, a 10-pound weight loss is not typical, according to health experts
  • The Military Diet does not have any ties to the armed forces.

Most dieters have one simple goal: to lose as much weight as possible, in as short a time frame as possible. So it's no wonder why the so-called “Military Diet” is so popular.

According to the website, the weight loss plan could help you drop as much as 10 pounds in one week. If that promise wasn't alluring enough, the website claims you can do this without exercise while eating saltine crackers and vanilla ice cream.

So what's up with this mysterious diet? Where does it come from, and is it at all legit? Here's what you should know.

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Why is it called the Military Diet?

Honestly? We don't know. While TheMilitaryDiet.

com offers plenty of information, including a section with frequently asked questions, blog, and alternative meal plans for vegetarians, there are no authors, experts, or webpage owners listed.

And while the name implies a military connection, the page doesn't actually claim any ties to the armed forces. ( reached out to the website for more information and will update if and when we hear back.)

We do know, however, that the plan has previously gone by other names, such as the Cleveland Clinic diet, the Mayo Clinic diet, the Kaiser diet, and the Birmingham Hospital diet. According to, none of these organizations have actually endorsed the diet.

We also know that the Military Diet is not associated with the armed forces in any way, says Roland Paquette, PA-C, an assistant professor in physician assistant studies at UT Health San Antonio. A former Green Beret who served in the United States Special Forces from 2004 to 2006, Paquette tells that the army did not institute a specific diet to get cadets into shape.

“I pretty much ate everything that was available, because you’re so active all the time,” Paquette says. He adds that pancakes, French toast, and biscuits and gravy were common breakfast menu items — none of which are on the Military Diet.

Maj. Carla Gleason, a spokeswoman for the Pentagon, confirmed this. She told that the United States Department of Defense does not endorse any meal or diet plan outside of what's listed in its Warfighter Nutrition Plan, a guide that was developed to meet the nutritional needs of service members.

Is the military diet safe or healthy?

In the short term, following restrictive diets ly won't do much harm. But you'll definitely be hungry, and you may experience dizziness, headaches, and fatigue, especially if you're working out while on the diet.

According to Paquette, the Military Diet does have one advantage over other weight loss plans: un other diets Keto, which tend to eliminate entire food groups, the military diet includes a mix of protein, carbohydrates, and fats, albeit in tiny amounts. But he says the guidelines for the diet are simply too general to be considered healthy. For instance, breakfast on the first day simply lists “toast,” without specifying whether it's whole-wheat or white.

“It’s hard to say exactly looking at the foods whether they’re good for you or not,” he says.

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Can you really lose 10 pounds in one week?

Sure, this plan could help you lose weight, but probably not 10 pounds— and definitely won't help you keep it off long-term. Most of it is ly to be water weight, according to our experts.

Kristen Kizer, a registered dietitian at Houston Methodist Hospital, says that while the Military Diet website claims that the specific foods you eat on the diet can help you “burn fat,” that's just not the case.

“The Military Diet has 'fad diet' written all over it, claiming special food combinations can help you lose weight and allowing for unhealthy fake foods, hot dogs and one cup of ice cream,” she says.

Most health professionals advise only losing one to two pounds per week, and “even this can be challenging” for some people, says Kizer. Weight loss depends on such a wide range of factors, from genetics to body weight, that it's impossible to make the claim that one diet will help everyone lose a certain amount of weight in a given time frame.

Even if you do lose a few pounds, it'll probably water weight that will be regained, Kizer adds. Plus, as is the case with yo-yo dieting and fasting in general, a “feast-or-famine cycle can have negative long-term effects on your metabolism,” she explains, making it easier for you to regain the weight you've lost.

Dieters are encouraged to pair the diet with intermittent fasting for better results. If you're not aware, intermittent fasting calls for eating not eating between 16 hours to an entire day. The Military Diet encourages eating during an 8-hour window while fasting for the remaining 16 hours each day to increase fat burning.

“The Military Diet has 'fad diet' written all over it.”

Can you snack on the military diet?

Technically, no. According to the website, extra food and snacks cannot be added to the outlined plan. However, it is possible to save food from each meal to eat at different times.

For example, you could treat yourself to the vanilla ice cream as an afternoon snack instead of eating it at dinner.

As the website claims, “Spacing out your food won’t make any difference to the diet’s results. Just don’t eat food that’s not listed on the diet!”

What's the right way to lose weight?

As any successful dieter or medical professional can tell you, slimming down takes time.”Weight loss is a long-term game,” Paquette says.

Dr. Holly Lofton, director of the medical weight management program at NYU Langone Health, recommends people start by keeping a food journal to monitor average daily caloric intake. Then look at where you can make easy changes: for example, by cutting three slices of bread at dinner down to two.

It's best to start slowly by removing empty calories from processed foods, snacks, and beverages, she advises. And of course, a healthy diet should include plenty of vegetables, high-fiber fruits and protein.

Simply put: low-calorie diets the Military Diet may help you shed a pound or two in the short-term, but they'll never give you long-lasting results.

“We’ve learned almost any fad diet will help you lose weight, but the regain rate is high,” says Kizer. “No one s to hear it, but small, realistic changes done by the whole family with good social support is still the best way to make lasting change.”

At the end of the day, both Paquette and Kizer agree that the Military Diet probably does more harm than good.

“Do I think it could be detrimental to the millions of Americans who already have an unhealthy relationship with food?,” says Kizer. “Yes.”