Does the term military diet conjure up images of an extreme dietary strategy that feels unrealistic to follow? Well, that’s not actually the case, but a weight loss diet can still be an effective one without having to strip you of essential nutrients, and this one gives you an extra protein boost, too. So, how successful is this 7-day military diet for losing weight, and what exactly does it involve? Read more to find out and to also download a free PDF of the military diet plan!
What is the Military Diet?
The 7-day military diet is a low-calorie, low-fat, and high-protein diet, viewed as a short-term strategy for weight loss. It began as a fad diet in the 1980s, claiming to be developed by a US military nutritionist and can help with shedding 10 pounds in a week [1]. But there is little to no scientific evidence to support this, and the diet is associated with any government institution. However, it can still prove to be an effective weight-loss strategy for losing considerable weight when followed right.
How Does the Military Diet Plan Work?
The diet plan has two phases. The first phase covers the first three days, during which individuals must follow a specific meal plan and stick to 800-1100 calories per day. The second phase covers the other four days, during which you can resume your normal diet, but you’re recommended to stay within 1300-1500 calories a day. While you can’t snack in the first phase, the second one allows this and encourages you to snack healthily.
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Military Diet Meal Plan
The first phase of the meal plan is a 3-day military diet, which aims at helping you lose weight quickly in a short period. This specific diet menu must be followed, but you can choose to substitute with gluten and dairy-free options that you prefer. For easy reference of this special menu, download our free military diet plan PDF and use it as a tool in your cooking space!
Day 1 (1,400 calories)
Breakfast
- 1 slice of toast
- 2 tablespoons peanut butter
- ½ grapefruit
- 1 cup black coffee or tea (no sugar or cream)
Lunch
- 1 slice of toast
- ½ cup tuna
- 1 cup black coffee or tea
Dinner
- 3 ounces of any meat (chicken, fish, beef)
- 1 cup green beans
- ½ banana
- 1 small apple
- 1 cup vanilla ice cream
Day 2 (~1,200 calories)
Breakfast
- 1 slice of toast
- 1 hard-boiled egg
- ½ banana
- 1 cup black coffee or tea
Lunch
- 1 hard-boiled egg
- 5 saltine crackers
- 1 cup cottage cheese
- 1 cup black coffee or tea
Dinner
- 2 hot dogs (no bun)
- ½ cup broccoli
- ½ cup carrots
- ½ banana
- ½ cup vanilla ice cream
Day 3 (1,100 calories)
Breakfast
- 5 saltine crackers
- 1 slice of cheddar cheese
- 1 small apple
- 1 cup black coffee or tea
Lunch
- 1 slice of toast
- 1 egg, preparation is your preference
- 1 cup of black coffee or tea
Dinner
- 1 cup of tuna
- ½ a banana
- 1 cup of vanilla ice cream
More weight loss diet plans:
The Grapefruit Diet 7-Day Plan for Weight Loss [Free PDF!]
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Foods to Eat and Avoid on the Military Diet
For the second phase of the military diet, you’re allowed to eat whatever you want but it’s still recommended to remain healthy and eat within a 1,300-1,500 calorie range.
A diet rich in protein and low in fat and carbs is a good framework to work with. The Mediterranean diet is a popular option in this regard, also being high in healthy fats. Good foods to include are plant protein like tofu and cottage cheese, along with other lean protein sources like chicken, turkey, and tuna, which play a key role in the Mediterranean diet, too. You’re also encouraged to have whole grain options like whole wheat toast, along with leafy greens and fresh fruits.
The foods to best stay away from are anything high in calories, high in fat, and also have a high sugar content. Processed and packaged food should also be avoided.
Benefits and Risks of the 7-Day Military Diet
When it comes to the benefits of the military diet, it is popular for fast weight loss since it’s low in calories. It’s simple, budget-friendly, and easy to follow, with no need for expensive supplements or complicated meal plans. Plus, the high-protein meals help keep you full and support muscle maintenance.
But it does have its fair share of risks to be considered. The limited food choices can make it tough to stick with, and the lack of variety may lead to nutrient deficiencies. Some of the recommended foods—like hot dogs and crackers—are high in sodium and processed ingredients, which isn’t ideal for long-term health. Since there’s no solid scientific backing, its effectiveness is questionable. The low-calorie intake can also cause fatigue, mood swings, and stress, potentially leading to an unhealthy relationship with food.
For better long-term results, a balanced diet and regular exercise are safer, more sustainable options. Always check with a doctor before starting any restrictive diet.
Conclusion
In conclusion, the military diet, like most short-term diet plans, comes with its fair share of risks and benefits – especially if it promises to help you shed a few pounds in just a week. Always ensure you’re making the right decision for your body and consult your doctor before taking on any extreme dietary strategy. For more tips and resources on how you can live a healthy lifestyle, check out the JustFit app!
