Brenda Khan
The military diet is a restrictive, short-term, intermittent fasting eating plan that claims to help people lose weight quickly – up to 10 pounds in a week. It involves a 3-day, low-calorie meal plan followed by 4 days off. During the first 3 days, calorie intake is restricted to 1,400, 1,200, and 1,100 calories per day. The diet is high in protein and low in fat, carbohydrates, and overall calories. While it may be effective for short-term weight loss, there is no research supporting its claimed benefits, and it may be difficult and potentially unsafe to sustain.
| Characteristics | Values |
|---|---|
| Length of diet | 3 days of strict dieting followed by 4 days of less restricted dieting |
| Calorie intake | 1,400, 1,200, and 1,100 calories for the first 3 days; below 1,500 calories for the next 4 days |
| Weight loss | Claims to help lose 10 pounds in a week |
| Food choices | Very limited; includes some foods high in saturated fat, salt, and sugar; promotes unhealthy processed meats |
| Substitutions | Allowed for food allergies and dietary needs |
| Safety | May be effective and harmless in the short term; potentially harmful in the long term |
| Exercise | No exercise requirement; proponents encourage daily walks |
| Name | Not associated with the military; called the 3-day military diet because of the discipline it takes to follow |
| Benefits | Quick weight loss, cleansing, lowered cholesterol, and increased energy |
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What You'll Learn
Calorie intake
During the first 3 days, also known as the "on" days, the military diet restricts daily calorie intake to a range of 800 to 1,400 calories. Specifically, day 1 allows 1,400 calories, day 2 allows 1,200 calories, and day 3 restricts intake to 1,100 calories. Men are allowed an extra 100 calories per day, preferably from protein sources. The low-calorie nature of this diet is intended to help individuals lose a significant amount of weight in a short time, with claims of up to 10 pounds of weight loss in just 1 week.
The military diet emphasizes a strict meal plan for the first 3 days, with only three meals allowed—breakfast, lunch, and dinner—and no snacks in between. The diet is high in protein and low in fat, carbohydrates, and overall calories. It includes specific food combinations designed to boost metabolism and burn fat. However, it has been criticized for its limited variety, potentially leading to insufficient intake of fiber, vitamins, and minerals.
After the initial 3 days, the military diet recommends taking 4 days off from the strict regimen. During these "off" days, individuals are still encouraged to restrict their calorie intake to below 1,500 calories. The plan suggests prioritizing lean proteins, whole grains, and vegetables to maintain a balanced and healthy diet during this period.
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Meal plans
The military diet is a short-term, restrictive, intermittent fasting eating plan that may promote weight loss. It involves a 3-day, calorie-restricted meal plan followed by 4 days of normal eating. This cycle can be repeated for up to 1 month or until the desired weight loss is achieved.
The diet is high in protein and low in fat, carbohydrates, and calories. It includes specific food combinations that are claimed to boost metabolism and burn fat. It is important to note that this diet is not associated with the military and does not reflect military eating habits.
Day 1: 1,400 calories
- Breakfast: One slice of toast with two tablespoons of peanut butter, half a grapefruit, and a cup of coffee or tea
- Lunch: One slice of toast with a quarter cup of tuna, and one cup of coffee or tea
- Dinner: Three ounces of any type of meat, one cup of green beans, half a banana, one small apple, and one cup of vanilla ice cream
Day 2: 1,200 calories
- Breakfast: One egg, one slice of toast, and half a banana
- Lunch: One cup of cottage cheese, and one hard-boiled egg
- Dinner: Two hot dogs, one cup of broccoli, half a cup of carrots, half a banana, and half a cup of vanilla ice cream
Day 3: 1,100 calories
- Breakfast: One ounce of cheddar cheese, five saltine crackers, one small apple, and one cup of coffee or tea
- Lunch: One hard-boiled egg and five saltine crackers
- Dinner: One cup of tuna, half a banana, and one cup of vanilla ice cream
It is important to note that men are allowed 100 extra calories per day, preferably in the form of protein. Additionally, some food substitutions are allowed for allergies, dietary restrictions, or preferences, as long as they match the nutritional content and calorie count of the original food. For example, sunflower seed butter can be substituted for peanut butter, tofu dogs for hot dogs, and kiwis, apricots, or papaya for bananas. However, grapefruit cannot be substituted for oranges, as it has a specific pH level that is claimed to affect the body's alkalinity. If grapefruit is not desired, drinking half a teaspoon of baking soda in water is recommended.
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Health risks
The military diet is a fad or crash diet that advertises quick weight loss. It is a highly restrictive diet that involves eating only 1,100–1,400 calories per day for three days, followed by four "off" days with a 1,500-calorie diet. The diet is based on reducing carbohydrate intake and the percentage of calories consumed by the body. While it may result in short-term weight loss, the restrictive nature of the diet and limited calorie intake may not be sustainable or healthy over an extended period.
Nutrient Deficiencies and Health Complications: The military diet may lead to nutrient deficiencies, which can cause health complications such as fatigue, weakness, and impaired immune function. The limited protein intake could lead to muscle loss along with fat loss. The diet may also disrupt nutritional balance and elevate blood sugar levels due to the inclusion of carbohydrates and ice cream.
Weight Cycling: The military diet may lead to weight cycling, also known as yo-yo dieting. This can have adverse effects on metabolism and body composition, making it more challenging to maintain a healthy weight in the long run. The weight lost on the military diet is likely to be mostly water weight, and participants are likely to regain the weight quickly once they return to their normal eating patterns.
Disordered Eating: The strict "on" and "off" phases of the military diet can warp an individual's view of food and lead to disordered eating or an unhealthy relationship with food. The diet may also not promote positive long-term habit changes, and individuals may struggle with boredom and frustration, leading to "cheating" or giving up on the diet altogether.
Not Suitable for Everyone: The military diet includes some processed foods that may be associated with weight gain and are not part of a heart-healthy diet. Specific age groups and individuals with certain health conditions, such as diabetes, should avoid this type of diet. It is important to consult a healthcare professional before starting any restrictive diet to ensure it is safe for your particular health condition.
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Weight loss claims
The military diet is a fad diet that claims to help people lose weight quickly. It is a short-term, restrictive, and intermittent fasting eating plan that involves drastic calorie reduction over a three-day period, followed by four days of normal eating. The diet promises weight loss of up to 10 pounds in just one week, but there is no scientific evidence to support these claims.
The diet is called the "military diet" because of the discipline it takes to follow, not because it is associated with any branch of the military. It involves a highly specific and strict meal plan for three days, with no snacks allowed, and a limited list of approved foods. The calorie intake during these "on" days ranges from 1,100 to 1,400, which is significantly lower than the FDA-recommended daily calorie intake of 1,600-3,000 calories.
After the initial three days, the diet plan suggests taking four days off, during which individuals are advised to continue restricting their calorie intake to below 1,500. This cycle can be repeated for up to one month or until the desired weight loss is achieved. The diet is high in protein and low in fat, carbohydrates, and calories, and includes specific food combinations that allegedly boost metabolism and burn fat.
While the military diet may lead to short-term weight loss, it is not a sustainable long-term solution. There are associated risks with long-term adherence, including regaining lost weight and potential health issues due to the diet's limited variety and high content of saturated fat, salt, sugar, and unhealthy processed meats. Additionally, the diet may not provide sufficient fiber, vitamins, and minerals, which are essential for overall health and metabolism.
Before embarking on any restrictive diet, it is crucial to consult a medical professional. Instead of fad diets like the military diet, it is generally recommended to focus on making healthy and sustainable dietary changes to achieve long-lasting weight loss results.
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Substitutions
The military diet is a calorie-restricted eating plan that may promote short-term weight loss. It is a "3 days on, 4 days off" program that involves a 3-day, low-calorie meal plan followed by 4 days of regular eating. The diet is high in protein and low in fat, carbohydrates, and calories.
The military diet allows for food substitutions, which are especially useful for those with allergies or dietary restrictions. When making substitutions, it is important to consider the calorie count rather than the size of the food. Substitutions should have a similar calorie count to the original food item.
- Grapefruit can be substituted with 1/2 teaspoon of baking soda in an 8-ounce glass of water. This is believed to help improve the body's pH balance and create more alkaline conditions, which are better for fat burning. However, there is no scientific evidence to support this claim.
- Tuna can be substituted with grilled sushi-grade tuna of the same size as the original serving. Any very lean meat can be used as a substitute, but fish is preferable. Other options include cottage cheese, chicken, tofu, or almonds. For vegetarians and vegans, half an avocado and 2 tablespoons of hummus can be used as a substitute.
- Coffee can be substituted with green tea or herbal tea.
- Cottage cheese can be substituted with plain Greek yogurt, ricotta cheese, cheddar cheese, eggs, or ham. Tofu is a non-dairy substitute with similar nutrients. For vegans and vegetarians, unsweetened soy/hemp/almond milk and hummus can be used.
- Toast can be substituted with sunflower seeds, whole-grain cereal, a high-protein bar, yogurt with flax seeds, tortillas, or rice cakes.
- Peanut butter can be substituted with almond butter, cashew butter, pumpkin butter, soy butter, sunflower seed butter, hummus, or bean dip.
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