What Is the 3-Day Military Diet?
Verywell / Debbie Burkhoff
Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDNMedically reviewed by Barbie Cervoni MS, RD, CDCES, CDN
Explainer
At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.
What Is the 3-Day Military Diet?
The three-day Military Diet, also known as the 3-Day Diet, is a quick weight-loss program that includes three days of a specific, low-calorie eating plan followed by four days of a less restrictive, low-calorie plan.
Proponents of the Military Diet claim you can lose up to 10 pounds a week or 30 pounds in a month while eating foods like vanilla ice cream and hot dogs. The diet claims that combining specific foods can boost metabolism and burn fat. However, there is no scientific evidence to support this.
What Experts Say
"This diet cycles on for three days and then off for four days with the 'on' days only providing about 1,100 to 1,400 calories and then the four 'off' days still only allowing 1,500 calories. This is extremely restrictive and not enough energy for most people."
The 7-Day Diet Plan
Foods are quite limited for the three "on" days of the plan. On the "off" days, there is a little more variety, such as in this example.
Explainer
Day 1, on: Toast with peanut butter; tuna; grapefruit; hot dogs, broccoli; ice cream
Day 2, on: Cottage cheese, banana; steak, green beans; hot dogs, apple
Day 3, on: Grapefruit, hard-boiled eggs; hot dog, green beans; cottage cheese, saltines
Day 4, off: Yogurt parfait; salad topped with protein; shrimp and zucchini pasta
Day 5, off: Oatmeal with nuts and berries; chicken stir-fry with brown rice; bean and beef chili; ice cream
Day 6, off: Vegetable omelet; tomato soup with whole-grain bread and low-fat cheese; salmon with quinoa and kale
Day 7, off: Whole-grain toast with nut butter, fruit; spinach salad with chicken; pork tenderloin with root vegetables
What You Can Eat on the Military Diet
The Military Diet consists of a three-day eating plan with three meals a day and no snacks, followed by four days of slightly less-restricted eating for three meals and two snacks.
Approved Foods
For the first three days, followers will eat foods from an extremely short list. These days are referred to as "on" days and range from 1,100 to 1,400 calories per day. Food to eat include:
Peanut butter toast
Cottage cheese
Grapefruit
Meat
Hot dogs (no bun)
Saltine crackers
Apples
Broccoli
Green beans
Ice cream
Followers then take four days off from the extreme restrictions and limit their daily caloric intake to 1,500 calories of preferably healthy food.
What You Can't Eat on the Military Diet
Limited substitutions are allowed on the Military Diet plan as long as meals stay within the calorie guidelines for the first three days. On the "off" days, followers are advised to consume 1,500 calories per day of a less restrictive diet, ideally choosing healthier, whole foods over processed foods. However, here are some generally not recommended foods:
Alcohol
Beer
Spirits
Dairy
Cream (in coffee)
Sugar
White or brown sugar
Agave
Takeaway
The cycle is intended to be repeated until the person's goal weight is reached. From there, the program recommends adhering to the guidelines outlined in the four-day plan, which encourages healthier foods.
3-Day Military Diet Tips
The Military Diet strongly encourages portion control and calorie restriction. For the first three days, all calories are accounted for unless you make substitutions, which must be measured and calorie-counted. Keep a food log and count calories for the next four days.
The Military Diet is a strict, low-calorie eating plan that involves specific foods purportedly designed to "work together to jumpstart weight loss," however, there is little to no evidence to back this claim.
While some foods like grapefruit or caffeinated beverages like coffee are associated with weight loss, research does not support that combining specific foods listed on the Military Diet can rev up your metabolism to expedite weight loss.
To make matters more confusing, there is no one "official" source for the Military Diet. There are multiple websites and books dedicated to this diet plan.
Takeaway
Though restricting calories to 1,500 per day can promote weight loss, a short-term diet emphasizing unhealthy processed foods like hot dogs is not ideal for overall health and weight management, particularly if the cycle is repeated.
Pros of the 3-Day Military Diet
There are a few pros of the three-day military diet:
Provides a structured plan: The diet promises quick weight loss and provides a structured plan to achieve it, helping to take the guesswork out of dieting.
May induce weight loss: Weight loss can be a pro, but only when it's done sustainably. The weight loss that results from this diet is unlikely to be sustained.
Cons of the 3-Day Military Diet
Like most fad diets, the three-day Military Diet has more drawbacks than benefits.
May not provide enough nutrients: The diet is highly restrictive, includes processed foods, and may not provide enough calories to sustain energy throughout the day. It is not considered a healthy diet plan.
Likely to regain weight: Because the meal plan is specific and strict, it doesn't allow the follower to learn internal hunger cues or how to eat right. This will likely result in weight regain.
Not a long-term solution: Proponents of the Military Diet claim that quick weight loss can be achieved. Even if you lose a few pounds, it is likely water weight. The diet is restrictive and an unrealistic way of eating long-term.
No scientific evidence: The Military Diet claims to be one of the best "natural diets." However, this is not rooted in scientific evidence.
Promotes unhealthy foods: The diet encourages the consumption of hot dogs, a heavily processed food. Processed foods contain ingredients that may increase your risk of cancer and heart disease when consumed in excess.
Promotes unhealthy eating habits: The Military Diet also encourages unhealthy eating habits, which could cause some to choose unprocessed foods over natural, whole foods or lead to disordered eating.
Takeaway
Because hot dogs and ice cream are high in calories and saturated fat, consuming too much over time may lead to weight gain and increase your risk of heart disease.
Is the Military Diet Healthy?
The Military Diet is reportedly effective for short-term weight loss, but any weight loss experienced is likely to be regained once you resume a normal diet.
The Military Diet isn't a long-term weight-loss solution or a healthy eating plan, nor does it teach necessary skills like healthy meal planning and preparation, which can help support sustained weight loss.
The U.S. Department of Agriculture (USDA) dietary guidelines include recommendations and tips for a healthy, balanced diet with vegetables, fruits, grains, lean meats, beans, legumes, nuts, seeds, dairy, and oil.
The USDA also provides calorie ranges for adult men (2,200 to 3,000 calories per day) and women (1,600 to 2,200 calories per day) for weight maintenance but also stresses this number varies based on age, gender, weight, and activity level. Use this calculator to determine the right number of calories for you.
Takeaway
The three-day Military Diet does not adhere to USDA guidelines and is not considered a healthy eating plan for weight loss or long-term weight management. Nutrition experts do not recommend the plan since it could create unhealthy eating habits and lead to unfavorable health outcomes.
Related: 7-Day Healthy and Balanced Meal Plan Ideas: Recipes & Prep
A Word From Verywell
If you want to lose weight and improve your overall health, consider meeting with a registered dietitian or making small changes to your daily habits. Find the right plan for you. It may take some effort initially, but you're more likely to achieve sustainable results, especially if you prioritize regular exercise.
Remember, following a long- or short-term diet may not be necessary for you, and many diets simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight-loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and lifestyle factors play a role in your overall wellness. The best diet is always the one that is balanced and fits your lifestyle.
Read the original article on Verywell Fitness.
