Military diet 101: Here’s everything you need to know about it

From weight loss to improved nutrition, the military diet has a lot to offer.
military diet
Try the military diet to boost health! Image courtesy: Shutterstock
Aayushi Gupta Published: 21 Feb 2021, 11:30 am IST
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Losing weight or adopting a healthy diet plan is the most common new year’s resolution we make. To help you achieve your goals and follow a nutritious diet plan, there is no shortage of suggestions over the internet. One such suggestion which has become a sensation is the ‘military diet’ and we can bet that you’re going to love it!

Military diet A.K.A a 3-day diet plan is a program that is separated into two phases in a given week:

  • The first three days of the week require you to restrict to a low-calorie diet intake wherein day 1 would have you intake 1400 calories, followed by 1200 and 1100 calories for the subsequent days.
  • The remaining four days are comparatively relaxed and may be treated as a breather after the 3-day diet regime. However, remember to not exceed your calorie intake beyond 1500 calories during the breather period. 

The military diet is one of the most popular diet plans for weight loss because of its quick, healthy and promised results. It claims to help you lose 10 pounds (4.5 kgs) in just a week if you follow it diligently. 

Here’s the precise low-down for you to consider following during the first phase of your military diet:
Day 1

Breakfast: ½ grapefruit, 1 toast with 2 tbsp peanut butter, and 1 cup of coffee.

Lunch: 1 toast or 1 roti with peanut butter, half a cup of tuna, and 1 cup of coffee.

Dinner: 3 ounces of meat, 1 cup green beans, ½ banana, 1 cup vanilla ice cream, and 1 apple.

military diet
Military diet is quick and effective in weight loss. Image courtesy: Shutterstock
Day 2

Breakfast: 1 slice of toast, 1 egg, ½ banana, and 1 cup coffee.

Lunch: 1 hard-boiled egg, 1 cup coffee, and 1 cup cottage cheese, and 5 saltine crackers.

Dinner: 2 hot dogs, ½ banana, ½ carrot, ½ broccoli, and ½ cup vanilla ice cream.

Day 3

Breakfast: 5 crackers, 1 apple, 1 cup coffee, and 1 slice of cheddar cheese.

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Lunch: 1 hard-boiled egg, 1 slice of toast, 1 cup of carrot, and 1 cup of coffee.

Dinner: 1 cup tuna, 1 cup broccoli, 1 cup vanilla ice cream, and ½ banana. 

Over and above the diet plan, do set an alarm to drink as much water as you can (at least 4 litres per day) and be vigilant with avoiding sugar intake, as it may increase the overall calorie intake per day of the diet regime. 

So, this easy-to-follow diet plan can be a real game-changer for those of you who are looking at following a nutritious diet to lose weight in a quick yet healthy way. 

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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