Is the Military Diet Right for You? Experts Explain the Pros and Cons
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
You have a lot to choose from when it comes to picking a weight loss diet, and it only makes sense to want to go with something that’s backed by a major organization. But while the military diet plan sounds official, it actually has nothing to do with the military.
This eating plan “lacks any affiliation with the military, and does not adhere to the nutritional principles employed in actual military practices,” explains Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer. So what is it, then? Below, dietitians explain, and more importantly, detail the restrictive menu’s potential dangers.
Meet the Experts: Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer and Lauren Manaker, M.S., R.D.N., author of The First Time Mom’s Pregnancy Cookbook.
While it’s not used to help prep soldiers during bootcamp or anything, the military diet is definitely a regimented way of eating—for a few days, at least. The military diet plan makes some big promises in how much weight you can lose by limiting your calorie intake. But is this safe? And do dietitians actually recommend going this route? We tapped two nutritionists for more information.
What is the military diet?
“The military diet is a three-day eating plan that promotes weight loss,” says Lauren Manaker, M.S., R.D.N., author of The First Time Mom’s Pregnancy Cookbook. Its claim to fame is its potential ability to help followers lose 10 pounds in one week when they adhere to a strict diet plan for three days followed by eating within a caloric limit for the remainder of the week, Manaker adds. The military diet limits followers to between 1,100 and 1,400 calories daily during the initial three days, says Andrews.
Andrews explains that although those who follow the military diet do so intermittently, others take more drastic measures and may adhere to the pattern for an entire month—a plan that is said to result in weight loss of up to 30 pounds. “However, as a registered dietitian, I strongly advise against pursuing such an approach,” she says.
What foods can you eat on the military diet?
Essentially, the diet is “low in fat and relies on calorie restriction to facilitate rapid weight loss,” adds Andrews. “Even during the four days off, individuals are encouraged to adhere to a low-calorie regimen of 1,500 calories or less.”
Below are some examples of foods listed in the military diet:
Grapefruit
Bananas
Apples
Whole wheat bread
Peanut butter
Hot dogs
Tuna
Eggs
Green beans
Meat
Carrots
Broccoli
Saltine crackers
Cottage cheese
Cheddar cheese (in small amounts)
Vanilla ice cream
“Many fast foods, fried food, whole dairy products, sweets, and sugary drinks are avoided on the military diet,” adds Manaker. “Alcohol is also discouraged, as it provides empty calories and can slow down the body’s metabolic processes. Starchy veggies and white bread are also avoided.”
What foods can you eat for the remaining four days?
While the military diet has a suggested list of foods for the first three days, you can technically have whatever you want on the remaining four days of the diet. However, followers are encouraged to limit themselves to 1,500 calories a day.
The plan provides a sample menu, just in case you’re having trouble thinking of what to have during those four days.
Breakfast ideas include:
Yogurt parfait with berries, granola, and almonds
Milk, banana, and Cheerios
A scrambled egg on toast with ¼ sliced avocado
½ whole wheat bagel with cream cheese and lox
Whole grain waffles with strawberries, blueberries, and walnuts
For lunch, the diet plan suggests:
A mixture of ½ can of tuna and white beans in a pita
Pita with hummus, olives, spinach, feta, and tomatoes
Whole wheat quesadilla with cheddar, black beans, peppers, and mushrooms
Black beans, ¼ avocado, romaine lettuce, and salsa inside whole wheat tortillas
Dinner options include:
A black bean burger cooked with BBQ sauce and served on a whole wheat bun
Shrimp and zucchini pasta
Miso soup and one tuna sushi roll
Tortilla and cheese chili
Cajun chicken with rice
The diet plan says you can have two snacks per day, which can include:
A fruit and nut bar
1 cup of snap peas with ¼ cup of hummus
1 apple and 22 pistachios
1 banana with 1 tablespoon of peanut butter
1 ounce string cheese and four whole grain crackers
Research on the military diet
There are no studies that have been done on the military diet, and the plan does not claim to have any science behind it. It also doesn’t seem to be created by anyone with a background in nutrition.
In fact, that is what the diet says in the website’s “About” section: “Sure, we should all commit to long term, life changing habits; eat less meat, clock more miles and drink green tea every day. But in a weight loss emergency, sometimes you just need to get it done. And the military diet gets it done. Most of us can suck it up for a couple weeks because the rewards are worth it.”
The military diet relies solely on having a calorie deficit, which has shown to be effective for weight loss. However, it doesn’t focus on making sustainable changes to lose weight and keep it off.
While a calorie deficit may help you lose weight, research finds that it needs to be continuous in order to keep weight off. Meaning, taking drastic measures to try to lose a lot of weight in a short period of time is unlikely to help you keep the weight off.
Does the military diet really work?
Like most fad diets for weight loss, the military diet may help followers lose weight at first, however, due to its restrictive nature, the pounds are likely to return (and potentially even spike higher) when participants revert to their normal, everyday diets, says Andrews. “This weight cycling, commonly known as yo-yo dieting, can have adverse effects on metabolism and body composition, making it more challenging to maintain a healthy weight in the long run,” she stresses.
“As a result, the military diet’s effectiveness in the long term is questionable,” Andrews continues. “Therefore, it is advisable to seek guidance from a weight loss registered dietitian to explore more balanced and sustainable dietary approaches for long-term health and weight management goals.”
Is the military diet safe?
The safety of the military diet is a topic of debate among health professionals, explains Manaker. “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,” she adds. “It can potentially lead to nutrient deficiencies and does not foster long-term healthy eating habits.”
Military diet benefits
If you’re looking to lose weight, then the military diet should help you see results. But, it doesn’t come without risk. In fact, the dietitians we spoke with for this story recommend against trying the diet.
Military diet risks
Andrews says that the nutrient deficiencies associated with the restrictive diet can lead to health complications like fatigue, weakness, and impaired immune function, as well as mental and emotional drawbacks.
“Individuals may experience heightened feelings of irritability, mood swings, and increased stress due to the physical strain and deprivation associated with severe calorie deficits,” she says. “Furthermore, the preoccupation with food, strict dietary rules, and constant focus on caloric intake can contribute to an unhealthy relationship with food, leading to feelings of guilt, shame, and anxiety surrounding eating habits.” In serious situations, those feelings can escalate into disordered eating, she adds.
Military diet food plan
The military diet’s official website outlines its three-day eating plan as follows:
Day 1:
Breakfast: 1 slice of toast, 2 tablespoons of peanut butter, half a grapefruit, 1 cup of black coffee or tea (with caffeine)
Lunch: 1 slice of toast, half a cup of tuna, 1 cup of black coffee or tea (with caffeine)
Dinner: 3 ounces of any type of meat (such as chicken or beef), 1 cup of green beans, half a banana, 1 small apple, 1 cup of vanilla ice cream
Day 2:
Breakfast: 1 slice of toast, 1 hard-boiled egg, half a banana
Lunch: 1 cup of cottage cheese, 1 hard-boiled egg, 5 saltine crackers
Dinner: 2 hot dogs (without buns), 1 cup of broccoli, half a cup of carrots, half a banana, half a cup of vanilla ice cream
Day 3:
Breakfast: 1 slice of cheddar cheese, 5 saltine crackers, 1 small apple
Lunch: 1 slice of toast, 1 egg (cooked in any style)
Dinner: 1 cup of tuna, half a banana, 1 cup of vanilla ice cream
“During the four days off, it’s generally advised to consume a balanced, low-calorie diet, aiming for around 1,500 calories per day or less,” Andrews explains. “It’s important to consult with a healthcare professional or registered dietitian before starting any new diet plan, especially one as restrictive as the military diet, to ensure it is suitable for your individual health and nutritional needs.”
If you believe you are struggling with an eating disorder and need support, call the National Eating Disorders Association helpline at (800) 931-2237. You can text HOME to 741741 to message a trained crisis counselor from the Crisis Text Line for free.
You Might Also Like
