22 January 2021

The Military Diet: How It Works

If you’re considering a new diet, it’s obviously important to read up on it beforehand… And yet the internet can be full of misinformation.

The military diet, which is known for its ability to help you lose weight fast, is a diet that’s gained a lot of popularity in recent years.

We’re going to give you all the facts on the military diet, asking the real questions like “does the military diet work?” Let’s get started!

What is the military diet?

The military diet involves following a low calorie (1100-1400 per day) meal plan for 3 days and then eating a regular diet (but still keeping calories low) for the remaining 4 days.

Don’t worry, we know you’re probably still wondering “so, exactly what is the military plan?” but the truth is that this is a diet best understood with practical examples!

Our military diet plan sample at the end of the article is going to make things a lot clearer for you.

Does the military diet work?

It’s first important to look into whether the military diet plan works as well as who it works for and what goals it can help you achieve.

  • The military diet plan is great if you want to lose weight, but not if you are training to maintain muscle.
  • It’s best performed in short cycles as prolonged use of the military diet plan can cause you to regain a lot of weight.
  • If you have any medical conditions, the military diet will not be suitable for you.

Military diet plan sample

To follow the military diet, you can use any calorie calculator and focus on keeping your macronutrients at around 8% from carbohydrates, 39% from fat, 23% from protein.

Having a set meal plan for these three days of dieting makes things much easier, though, so we’ve decided to outline a military diet plan sample here. Stick only to water and unsweetened coffee and tea when following this.

Day 1:

  • Breakfast- 1/2 Grapefruit, Slice of Toast, 2 Tablespoons of Peanut Butter
  • Lunch- 1/2 Cup of Tuna,1 Slice of Toast
  • Dinner- 3 ounces of meat,1 cup of green beans,1/2 banana, 1 small apple, 1 cup of vanilla ice cream


  • Breakfast- 1 egg, 1 slice of toast, 1/2 banana
  • Lunch- 1 cup of cottage cheese, 1 egg, 5 saltine crackers
  • Dinner- 2 hot dogs (without bun), 1 cup of broccoli, 1/2 cup of carrots, 1/2 banana, 1/2 cup of vanilla ice cream


  • Breakfast- 1 slice of cheddar cheese and 5 saltine crackers, small apple
  • Lunch-1 egg, 1 slice of toast
  • Dinner- 1 cup of tuna, 1/2 banana, 1 cup of vanilla ice cream

Did you enjoy this article? Share it!

Related Articles

FitnessHow to lose belly fat fast: tips and tricks

Belly fat is seemingly often the easiest to gain and quite often the most difficult to lose.

FoodKeto Diet For Beginners: What You Need To Know

Although the concept has been around for a long time, Keto Diet has had a resurgence in popularity as an effective way to lose weight. But…

Well BeingWhy Diets Usually Fail

When trying to lose weight, you often turn to dieting for a solution. However, diets often fail. Why does this happen? The reason for why…

Try 30 Day Fitness Now!
See the fantastic results of the 30 Day Fitness Challenge on your own body.
Try for Free
Two screens of the 30 Day Fitness app.
Follow us on social media:
Copyright © Bending Spoons S.p.A. | Via Nino Bonnet 10, 20154, Milan, Italy | VAT, tax code, and number of registration with the Milan Monza Brianza Lodi Company Register 08931860962 | REA number MI 2056926 | Contributed capital €128.816,34

Help Center - Terms & Conditions - Website Privacy and Cookie Policy