When you hear the term "military diet plan," you might assume it is a method of preparing soldiers for boot camp. But that is not the case. In fact, the military diet "has no connection to the military and does not adhere to the nutritional principles employed in actual military practice," explains Nichole Andrews, RDN, an oncology dietitian and author of the book Sugar does not feed cancer. So what is it then? Below, dietitians explain the potential dangers of the restrictive menu, and more importantly, in detail.
Meet the experts: Nichole Andrews, RDN, an oncology dietitian and author of Sugar does not feed cancer and Lauren Manaker, MS, RDN, author of The first pregnancy cookbook for mothers.
What is the Military Diet?
"The Military Diet is a three-day eating plan that promotes weight loss," says Lauren Manaker, MS, RDN, author of The first pregnancy cookbook for mothers. Its claim to fame is its potential ability to help followers lose 10 pounds in one week if they stick to a strict diet plan for three days, followed by eating within a calorie limit for the rest of the week, Manaker adds. The military diet limits followers to between 1,100 and 1,400 calories per day for the first three days, Andrews says.
Andrews explains that while those who follow the military diet do so intermittently, others take more drastic measures and may stick to the pattern for an entire month - a plan that would result in a weight loss of as much as 30 pounds. "However, as a registered dietitian, I strongly advise against taking such an approach," she says.
What Foods Can You Eat on the Military Diet?
Essentially, the diet is "low-fat and relies on calorie restriction to enable rapid weight loss," Andrews adds. "Even during the four days off, individuals are encouraged to stick to a reduced calorie regimen of 1,500 calories or less."
Below are some examples of foods found in the military diet:
"Many fast foods, fried foods, full-fat dairy products, sweets and sugary drinks are avoided on the military diet," Manaker adds. "Alcohol is also not recommended because it provides empty calories and can slow down the body's metabolic processes. Starchy vegetables and white bread are also avoided."
Does the Military Diet Really Work?
Like most fad weight loss diets, the Military Diet may help followers lose weight initially, but due to its restrictive nature, the pounds are likely to return (and possibly even gain weight) when participants return to their regular, daily diets. says Andries. "This weight cycling, commonly known as yo-yo dieting, can have adverse effects on metabolism and body composition, making it more difficult to maintain a healthy weight in the long term," she points out.
"As a result, the long-term effectiveness of the military diet is questionable," Andrews continues. "It is therefore advisable to seek advice from a registered weight loss dietitian to explore more balanced and sustainable nutritional 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, Manaker explains. "While it may result in weight loss in the short term, the restrictive nature of the diet and limited calorie intake may not be sustainable or healthy over a longer period of time," she adds. "It can potentially lead to nutrient deficiencies and does not promote healthy eating habits in the long term."
Military Diet Benefits
If you want to lose weight, the military diet should help you see results. But it doesn't come without risk. The dietitians we spoke to for this story even advise against the diet.
Military Diet Risks
Andrews says the nutrient deficiencies associated with the restrictive diet can lead to health complications such as fatigue, weakness and decreased immune function, as well as mental and emotional disadvantages.
"Individuals may experience increased feelings of irritability, mood swings, and increased stress due to the physical strain and deprivation associated with severe calorie deficits," she says. "Additionally, the preoccupation with food, strict dietary rules and the constant focus on calorie intake can contribute to an unhealthy relationship with food, which can lead to feelings of guilt, shame and anxiety around eating habits." In serious situations, those feelings can escalate to disordered eating, she adds.
Military diet food plan
The official Military Diet website outlines the 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 green beans, half a banana, 1 small apple, 1 cup vanilla ice cream
- Breakfast: 1 slice of toast, 1 hard-boiled egg, half a banana
- Lunch: 1 cup cottage cheese, 1 hard-boiled egg, 5 saltine crackers
- Dinner: 2 hot dogs (without buns), 1 cup broccoli, half cup carrots, half banana, half cup vanilla ice cream
- 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 tuna, half a banana, 1 cup vanilla ice cream
"During the four days off, it is generally advised to eat a balanced, low-calorie diet, aiming for around 1,500 calories per day or less," explains Andrews. "It is important to consult a health care professional or registered dietitian before starting any new diet plan, especially if it is as restrictive a diet as the military diet, to be sure it is appropriate for your individual health and nutritional needs."
If you think 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 advisor from the Crisis Text Line for free.
