weight loss

Here’s what you need to know – HealthifyMe

Written by hana

People keep finding new ways to lose weight, even by going above and beyond. Dieting to lose weight is hardly a new concept. Most diets find their roots in the not-so-distant past, with the military diet being a new part of modern Western life that promises the results you are looking for. The Military Diet or the 3-day-a-week diet restricts what you eat for three days and reduces for four days. In other words, you are following a fixed three-day and four-day meal plan from a regular eating plan.

This 7-day meal plan can lead to weight loss, but it may not be sustainable for a healthy weight change. But the Military Diet has fans, with nearly 55,000 Instagram posts tagged with #Military Diet. It’s easy to follow and doesn’t require expensive props, which claim to help you shed 10 pounds within the first week. Read on to find out if he’s the one you’re looking for.

How does the military diet work?

There are two phases to the military diet. Phase 1 focuses on a strict, low-calorie, three-day meal plan. Phase 1 calorie intake per day ranges between 1,100 and 1,400 (men can get an extra 100 calories). The second phase or the next four days are the ‘off’ days, when we encourage you to keep your calories below 1500. You should continue to eat healthy foods during this period.

HealthifyMe Note

One of the main points of the military diet is to eat 1100-1400 calories per day during the first phase. This three-day change in eating habits involves certain “fat burner” food combinations. As a result, you may lose weight as you would expect from any low-calorie diet.

Foods to eat on the military diet

Similar to other diets, the Military Diet plan encourages you to consume enough calories while keeping you away from junk foods. If you try this diet, don’t forget to include more lean protein options. Research shows that protein is essential in maintaining muscle mass and providing energy to perform daily activities.

Here are some foods that can be added to a military diet plan while staying in your calorie-burning zone.

  • the fruit: Pomegranate, banana, apple, orange, cantaloupe, guava, watermelon, tangerine, kiwi.
  • vegetables: Broccoli, celery, cauliflower, bottle squash, bitter gourd, bell pepper, leeks, cabbage, eggplant, asparagus, green beans, spinach, Swiss chard, kale, carrots, beetroot, radish, peas and tomatoes.
  • Protein source: Chicken breast, fish, lean turkey, tofu, beans, lean beef, kidney beans, black-eyed peas, soya chunks, chickpeas and lentils.
  • Dairy products: Low-fat milk, low-fat yogurt, fat-free frozen yogurt, eggs, and buttercream.
  • oils: Olive oil, hemp seed oil, flaxseed oil, rice bran oil
  • Drinks: Fresh juices, coconut water and detox drinks
  • Herbs and spices: Mint, coriander leaves, rosemary, fennel seeds, cumin seeds, coriander seeds, fenugreek seeds, turmeric powder and black onion seeds.

Problems with the military diet

When starting a diet plan, the first question that comes to mind is whether the specific diet plan is safe. While the military diet plan encourages rapid weight loss, it can cause adverse side effects to your health. Here are some downsides to the diet that you should consider before making your decision.

Low energy levels

The military diet or the hard diet is all about consuming a small number of calories. According to the NHS, the recommended calorie intake for men is 2500 and 2000 for women. However, a long-term military diet will lead to a calorie deficit, which affects the energy level and ultimately harms the functions of the body.

Lacks essential nutrients

While looking at the list of nutrients in the military diet, you may notice that the plan lacks many nutrients but is high in sodium. As a result, it will cause dizziness and high blood pressure and may lead to heart attacks, strokes, and other severe conditions.

Affects mental health

The restrictive nature of the military diet can negatively affect your physical and mental health. In addition, intense tracking of calories will create an unhealthy relationship with food and cause eating disorders.

HealthifyMe Note

The safety and effectiveness of the military diet are unknown due to a lack of scientific research. Anyone planning to follow a military diet should see a doctor first to make sure their body can handle this type of diet. If you follow this diet for months at a time, it increases the risk of nutrient deficiencies.

Military diet benefits

A more rational approach to losing weight is to follow a calorie-controlled diet and get regular exercise. This three-day prescription weight loss plan is designed to promote rapid weight loss, and it sounds too good to be true. However, here are some of the benefits of the military plan.

rapid weight loss

The primary benefit of the military diet is rapid weight loss. Although there is no scientific backing, looking at the numbers and experiences of those who have tried the diet guarantees its success. Advocates say you can lose 10 pounds in three days without weight loss pills or supplements.

easy to follow

A big advantage of the military diet is that it is very easy to follow. Each meal is planned concisely, so there will be no stressful cooking time. You can also plan ahead for a portion of your meals if you have a busy lifestyle.


The Military Diet is one of the most affordable fitness regimens out there. Moreover, the foods recommended for the diet are readily available in nearby supermarkets. There are no mandatory requirements for superfoods or expensive supplements.

Checklist diet plan

The first three days of the military diet have a strict eating plan, while the next four days are easy and regular. Here is the suggested military diet plan for weight loss.

Day 1: 1400 calories


  • Slice of toast with 2 tablespoons of peanut butter: 1
  • Half a grapefruit
  • Black tea or coffee: 1 cup


  • Slice of toast: 1
  • Tuna: half a cup
  • Black tea/coffee: 1 cup


  • Meat: 3 ounces (100 grams approximately)
  • Banana: ½ (medium)
  • Green beans: 1 cup
  • Small apple: 1
  • Vanilla ice cream: 1 cup

Day 2: 1200 calories


  • Slice of toast: 1
  • eggs: 1
  • Banana: ½ (medium)


  • Small crackers: 5
  • Boiled egg: 1
  • Cottage cheese: 1 cup


  • Grilled chicken breast: 1
  • Banana: ½ (medium)
  • Broccoli: 1 cup
  • Vanilla ice cream: 1 cup

Day 3: 1,100 calories


  • Cheddar cheese: 1 slice
  • Apple: 1 small



  • Banana: ½ (medium)
  • Tuna salad: 1 cup
  • Vanilla ice cream: 1 cup

Besides the food mentioned above, you should drink plenty of water to stay hydrated and feel full. If you are a vegetarian, you can substitute eggs, meat, and tuna for cheese, soy, tofu, or almonds. Make sure to keep up with similar meal times throughout the three days.

Tips and points to note before starting the diet

Although the military diet plan is easy to follow, you will find it difficult to stick to dietary restrictions in some cases. Hence, before starting the plan, here are some points to keep in mind to lead to healthy weight loss.

  • Exercise is the perfect way to lose weight in the long term. However, you may find it difficult to perform the exercises due to the lack of calories and lack of energy.
  • Even after completing the diet, make sure you follow a strictly planned diet with the perfect combination of protein, carbohydrates and fats.
  • Maintain a positive attitude when it comes to losing weight. It will help you make healthy food choices, even when you don’t follow any diet.
  • Instead of soft drinks, start your day by drinking plenty of water. It will keep you away from hunger pangs and reduce sudden cravings.


The military diet has a cyclical pattern where one needs to follow a strict diet for three days and then change it up for the next four days with a more relaxed plan. It is very popular due to its fast and promising results in weight loss. Although the Military Diet for weight loss is largely a safe option, it is not sustainable for long-term goals. Hence, to achieve long-term weight loss results, be sure to focus on making small but significant changes in your diet and lifestyle.

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