Brenda Khan
The military diet is a calorie-restrictive fad diet that claims to help people lose 10 pounds in a week. It involves eating specific foods for three days, followed by four days of regular eating with reduced calories. The diet is high in protein and low in fat, carbohydrates, and calories, and includes some processed foods that are high in saturated fat, salt, and sugar. While it may lead to short-term weight loss, experts warn that it lacks scientific backing and may do more harm than good. To optimise weight loss, people may wish to reduce calories on the four rest days, but this diet is not suitable for long-term use.
| Characteristics | Values |
|---|---|
| Duration | 3 days |
| Frequency | Repeat as often as desired, with 4-day breaks in between |
| Calorie intake | 1,400, 1,200, and 1,100 calories on the first 3 days; fewer than 1,500 calories on the 4 days off |
| Food groups | Doesn't prohibit broad food groups; includes eggs, meat, hot dogs, cheese, bread, etc. |
| Alcohol | Not allowed |
| Artificial sweeteners | Not allowed |
| Natural sweeteners | Allowed (e.g., Stevia) |
| Snacks | Not allowed |
| Substitutions | Allowed for allergies or dietary needs, but only approved swaps |
| Exercise | Light exercise like walking or gentle yoga is recommended |
| Weight loss | Claims of losing up to 10 pounds in a week, mostly water weight |
| Risks | Potential lack of fiber, vitamins, and minerals; high in processed foods, saturated fat, salt, and sugar |
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Calorie restriction
The military diet is a calorie-restrictive diet that promises quick weight loss in a short period. It involves eating specific foods for three days, with a daily calorie intake restricted to 1,400, 1,200, and 1,100 calories, respectively. On the first day, for instance, calorie intake is limited to approximately 1,078 calories. For moderately active males, this is less than half the recommended daily calorie intake of 2,400 to 2,600 calories.
During the three-day diet, the military diet is high in protein and low in fat, carbohydrates, and overall calories. It also includes specific food combinations that supposedly boost metabolism and burn fat. The diet emphasizes not substituting grapefruits for oranges, instead recommending replacing grapefruits with water mixed with baking soda to alkalinize the body and reduce body fat. However, there is no evidence supporting the use of baking soda for reducing body fat.
After the initial three days, participants are advised to continue restricting their calorie intake for another four days, with proponents recommending keeping calories below 1,500 or 1,600 during this period. The diet claims that eating a calorie-restricted diet for three days a week will kickstart the metabolism and lead to rapid weight loss. However, experts warn that it is a fad diet with no scientific backing and may do more harm than good.
The military diet is criticized for its potential negative impact on metabolic rate and the likelihood of rapid weight gain after stopping the diet due to the body becoming more efficient at storing fat. It also lacks variety, making it challenging to obtain sufficient fiber, vitamins, and minerals. The diet is quite high in processed foods that contain salt and saturated fat, which can be detrimental to health. While the military diet may lead to short-term weight loss, it is not suitable for long-term use and may not be sustainable.
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Food substitutions
The military diet is a calorie-restrictive diet that is followed for 3 days and then followed by a regular diet for the next 4 days. The diet is high in protein and low in fat, carbohydrates, and calories. It also includes specific food combinations to boost metabolism and burn fat.
The military diet allows substitutions during the 3-day phase, as long as the calorie count is matched. The diet emphasizes not substituting grapefruits for oranges. Instead, it advises replacing grapefruit with a glass of water with 1/2 teaspoon of baking soda. This is said to help alkalinize the body and reduce body fat. However, research shows that dietary choices have little effect on the body's acidity or alkalinity levels, and there is no evidence supporting the use of baking soda to reduce body fat.
Some other food substitutions that are approved by the military diet include:
- Sunflower seed butter instead of peanut butter
- Tofu dog instead of a hot dog
- Nuts, lentils, tofu, and soy/tofu dogs instead of eggs, tuna, meat, and hot dogs for vegetarians and vegans
- 300 calories of healthy fruit, vegetables, or whole grains instead of ice cream
It is important to note that the military diet is a fad diet that is not backed by scientific evidence. It may lead to rapid weight gain after stopping the diet and may not be sustainable in the long term.
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Health risks
The military diet is a fad diet that claims to help with quick weight loss. However, it is not backed by any research and may pose several health risks.
Firstly, the diet involves severe calorie restriction, which can lead to malnutrition, fatigue, loss of strength, and a slower basal metabolic rate. The recommended daily calorie intake for women and men aged 31 to 59 is 1,600 to 2,200 and 2,200 to 3,000, respectively. In contrast, the military diet recommends as few as 1,100 calories on some days, which can leave people feeling sluggish and unable to exercise, especially if they engage in high-intensity activities.
Secondly, the diet is high in processed foods that are typically associated with weight gain and various health conditions. For example, the recommended foods include saltine crackers, peanut butter, bread, hot dogs, and cheese, which are high in sodium, saturated fat, and processed meat. Consuming these foods can increase the risk of heart disease and other chronic conditions.
Thirdly, the military diet may lead to disordered eating and an unhealthy relationship with food. The strict "on" and "off" phases can cause people to view food as either something to be avoided or binged on, leading to potential eating disorders and constipation. Furthermore, the diet's lack of variety can result in nutritional deficiencies, including inadequate fiber, vitamins, and minerals, which are essential for good health and energy production.
Lastly, rapid weight loss promoted by the military diet can result in the loss of muscle mass and bodily tissue supporting the skeletal system, increasing the risk of osteoporosis. Additionally, restrictive dieting may lead to adverse effects such as electrolyte imbalance, hormone shifts, and potential organ damage.
While the military diet may lead to initial weight loss, it is primarily water weight loss, and individuals are likely to regain the weight quickly once they resume their regular eating habits. Therefore, it is important to consult a healthcare professional before starting any drastic calorie-restriction program to ensure it aligns with individual health conditions and nutritional needs.
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Weight loss claims
The military diet is a short-term, three-day weight loss diet that claims to help people lose up to 4.5kg (10 pounds) in one week. It involves three days of adhering to a strict 1,200 to 1,400-calorie meal plan, followed by four days of eating from a list of allowed foods while maintaining a calorie deficit of 1,500 calories. This cycle can be repeated weekly until the desired weight is achieved.
The diet is based on drastically reducing carbohydrate and calorie intake, which can lead to rapid weight loss. However, it's important to note that much of this initial weight loss is water loss rather than fat loss. Once normal eating patterns resume, it is likely that the lost weight will be regained. While the diet may be suitable for a short period for an average healthy person, it is not a long-term solution and may lead to nutrient deficiencies and associated health issues if followed for an extended period.
The military diet is considered affordable and simple, without the need for complicated recipes or extensive meal preparation. It focuses on calorie restriction rather than the avoidance of certain foods, and even includes some processed foods like ice cream and hot dogs. However, the diet lacks variety during the three-day "on" phase, which may minimise essential micro-nutrients, and there is no guidance on including wholegrains, resulting in a likely insufficient fibre intake.
While the military diet may lead to initial weight loss due to calorie restriction, there is no scientific support for its specific claims or efficacy. Additionally, it is important to consult a healthcare professional before starting any strict diet, as some diets can cause fatigue or dizziness due to low calorie intake and insufficient nutrients.
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Meal plans
The military diet is a short-term, calorie-restrictive diet that promises quick weight loss. It involves eating specific foods for three days, followed by four days of regular eating with reduced calories. The diet is high in protein and low in fat, carbohydrates, and calories. While it doesn't prohibit broad food groups, it emphasizes certain food combinations to boost metabolism and burn fat.
Day 1
- Breakfast: 1 egg, 1 slice of toast, 2 teaspoons of peanut butter, and half a grapefruit
- Lunch: 1 cup of tuna, 1 slice of toast, and 1 cup of coffee or tea
- Dinner: 3 ounces of any meat, 1 cup of green beans, 1 small apple, and 1 small cup of vanilla ice cream
Day 2
- Breakfast: 1 egg, 1 slice of toast, and half a banana
- Lunch: 1 cup of cottage cheese and 1 hard-boiled egg
- Dinner: 2 hot dogs, 1 cup of broccoli, half a cup of carrots, half a banana, and half a cup of vanilla ice cream
Day 3
- Breakfast: 1 slice of cheddar cheese, 5 saltine crackers, 1 small apple, and 1 cup of coffee or tea
- Lunch: 1 hard-boiled egg and 1 slice of toast
- Dinner: 1 cup of tuna, half a banana, and 1 cup of vanilla ice cream
It is important to note that this diet may not provide adequate fiber, vitamins, and minerals. It is also high in processed foods, saturated fat, salt, and sugar. As such, it may not be suitable for long-term use and should be approached with caution.
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Frequently asked questions
The military diet is a calorie-restrictive fad diet that promises quick weight loss. It involves eating specific foods for three days, followed by four days of regular eating. The diet claims to help people lose 10 pounds in a week.
The military diet provides a specific shopping list of foods to buy, including meat, eggs, tuna, hot dogs, cheese, coffee, tea, grapefruit, bananas, apples, bread, peanut butter, green beans, broccoli, carrots, crackers, and ice cream.
The military diet is high in processed foods, saturated fat, salt, and sugar. It may also lack sufficient fiber, vitamins, and minerals. Additionally, the diet may not provide enough calories to support exercise, especially high-intensity activities.
