Diet & Recipes

The Military diet: Calories, food plans, results and substitutes

The Military Diet's promises are as tempting as a chocolate gooey fudge (though unfortunately they're not on the meal plan, sob). You can lose up to ten pounds a week(!!) you have more pounds in your purse and the diet is only really regimented for three days of the week.

Here are all your burning questions answered surrounding The Three Day Military Diet...

What it The Military diet?

The diet is as strict as it sounds... The diet came from the successful weight-loss plan given to US army to help whip them into shape. It may be worth printing this page out and sticking it on your fridge if your holiday is looming and you have a stubborn few pounds to shed before you have to dig out your bikini.

How many calories are allowed on The Military Diet?

You are encouraged to stick to a 1,000 calorie limit on three days of the week and then upping your calories to 1,500 on the remaining days. A lot less than the 1,800 calories needed by women to maintain their usual weight.

The diet champions low carb high protein foods. Caffeine is also allowed.

Does The Military diet work?

This is a type of intermittent fasting (like the 5:2 diet) and is proven to help boost your metabolism and encourage fat burning.

The diet is low calorie, meaning you will, in theory, lose weight. You need to burn 3500 calories to burn 1 pound of fat, so days of eating only 1000 calories should mean you are creating a deficit. Pretty easy, huh?

Which foods are allowed on The Military diet?

The foods included in the diet- which includes caffeine, high protein and calcium rich foods and vegetables, are low calorie, metabolism boosters.

The foods which are encouraged on this diet contain caffeine, high in protein, low in calorie and metabolism-increasing properties including:

  • Bread

  • Eggs

  • Cheese

  • Vegetables

  • Grapefruit

  • Peanut butter

  • Soft cheese

  • Lean meat

Which drinks are allowed on The Military Diet plan?

You are encouraged to drink lots of water to keep hunger pangs at bay and to stay hydrated. Black coffee is also encouraged and caffeine can rev up your metabolism, encouraging weight loss. If you can't stand your caffeine fix without some sweetness you can opt for low calorie stevia.

Benefits of The Military Diet

  • It's great for those on a budget
  • Little cooking time
  • It's for only three days a week
  • Results are quick

The Military Diet shopping list

The Military diet plan - recipes

Day 1

Breakfast: Coffee, 1 slice of whole wheat toast, peanut butter, half a grapefruit

Lunch: Half a cup of tuna, coffee/ tea, slice of toast

Dinner: 200 calories/ 3oz of meat (chicken/ fish/ beef), one cup of green beans, 1/2 banana, 1 apple, 1 cup of vanilla ice cream

Day 2

Breakfast: One egg, 1 slice of toast, half a banana

Lunch 1 egg, 1 cup of cottage cheese, 5 saltine crackers

Dinner 2 hot dogs (without a bun), 1 cup of broccoli, 1/2 cup of carrots followed by 1/2 banana and 1/2 cup of vanilla ice cream

Day 3

Breakfast: 1 apple, 5 saltine crackers, 1 slice of cheddar

Lunch: 1 egg and 1 piece of toast

Dinner: 1 cup of tuna, 1/2 banana, 1 cup of vanilla ice cream

The Military Diet substitutes

Beans: Any green vegetable, tofu, tomatoes

Hot dog: turkey dogs, soy dogs, bratwurst, soy dog (250-300 calories)

Egg substitute: One chicken wing, 2 slices of bacon

Grapefruit: 1/2 teaspoon of baking soda in a glass of water (Grapefruit and baking soda create an alkaline- as opposed to an acidic- environment improving the body’s PH balance, which is better for fat burning)

Peanut butter: Almond, pumpkin or soy butter, hummus bean dip

Bread: One tortilla or two rice cakes

Coffee: Green tea

Tuna: Cottage cheese, tofu, chicken

I'm vegetarian, how can I make The Military Diet work for me?

Substitute tuna and hotdogs for a high protein low calorie alternative such as tofu, cottage cheese, lentils or Portobello mushrooms.

Now read:

Tom Kerridge’s AMAZING weight loss transformation and how he did it

Forget the 5:2 diet, it’s all about the 16:8 diet now

Kim Kardashian's nutritionist FINALLY reveals her 3 diet secrets

Closer magazine cover