The Military Diet is a short-term weight loss plan designed to help you shed pounds quickly. Based on strict meal plans and calorie reduction, it’s often chosen by people preparing for a special event, improving physical performance, or simply wanting fast results.
What Is the Military Diet?
This program follows a 3-day strict eating plan, followed by 4 days of a normal diet. Because of its low-calorie intake, experts recommend not extending it beyond three consecutive days to avoid nutritional deficiencies.
Objective of the Military Diet
The main goal is rapid weight loss—around 3 kg (6–7 lbs) in 3 days.
It works by combining calorie restriction with foods that stimulate fat burning while maintaining lean muscle mass.
Military Diet Menu Example (3 Days)
Day 1
Breakfast:
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½ grapefruit
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1 slice whole-wheat bread
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2 tbsp peanut butter
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1 cup coffee or tea (no sugar or milk)
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Lunch:
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½ cup canned tuna (in water)
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1 slice whole-wheat bread
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1 cup coffee or tea (no sugar or milk)
Dinner:
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85 g cooked chicken
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1 cup green beans
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½ banana
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1 small apple
Cooking utensils set
Day 2
see continuation on next page
