The Ultimate Guide to 3 Day Military Diet

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military diet guy

PLEASE NOTE

According to the CNN, despite the name Military Diet, active members of the military and military officials claim that they aren’t aware of this diet and they don’t use it because it is nutrient limiting.

Your best friend is having a wedding next week, and you still don’t fit into the bridesmaid’s dress. Or maybe boyfriend is taking you on a surprise vacation, and you’re not feeling bikini-ready quite yet.

We’ve all been in a situation where we want to lose weight, but don’t have time to complete a long-term weight loss program, and aren’t sure drinking lemon water for five days is a healthy option.

Don’t worry!

There is a promising way to lose weight quickly and still have the freedom to eat ice cream, burgers, and waffles. Intrigued?

It’s called the Military Diet. It’s a low-calorie, and it works by boosting your metabolism without leaving you feeling starved.

This is your go-to guide to losing weight fast and healthily with the Military Diet.

2 BACKBONES OF MILITARY DIET

woman thinking about easy diet

The 3-Day 1500 Calorie Military Diet is a low-calorie diet designed to help you lose a healthy amount of weight in a very short period of time. It does this by maximizing your metabolism and guiding the way your body processes calories. How does it do this?

1. HEALTHY FASTING

The Military Diet is structured on a schedule of 3 days on/4 days off. This is a form of intermittent fasting. Intermittent fasting involves periods of very-low-calorie intake and periods of eating normally.

When you fast, the insulin in your body becomes more sensitive.

This sensitivity leads to increased efficiency once you start eating again because nutrients in your food are preferentially directed to your muscle and liver cells rather than your fat cells.

The Military Diet is not “true” fasting because you never stop eating altogether. Instead, the Military Diet is designed so that the “fasting” portion of the diet is both manageable (so you won’t be starved at any point) and short-lived.

It allows your insulin levels to become sensitive enough to direct nutrients away from your fat cells, but not so sensitive that you begin to starve. Intermittent fastening is the healthiest and most efficient way to fast.

2. BOOSTING YOUR METABOLISM

Like any restriction based diets, it is extremely important to stick to the given meal plan (see section below). The Military Diet food choices are specifically designed to boost your metabolism and help your body burn more fat and calories.

There are a number of ways to use your diet to boost your metabolism.

One is to eat lots of protein. Foods containing high protein have what is called a high-thermal effect, meaning they require a lot of calories to digest. If you choose your food carefully, you can actually burn more calories by eating than you consume.

Another way is to eat foods high in fiber.

Fiber can be considered as a healthy version of those dangerous carbohydrates we all love and crave. We desire carbs because they make us feel full quickly. Fibers do the same, but unlike carbs, they come with the advantage of boosting your metabolism.

Finally, there is calcium. Calcium binds to fat molecules so that they pass through your digestive system rather than being digested and deposited in your body. Plus, as we all know, natural calcium is great for your bones.

Combined, eating a diet high in protein, fiber, and calcium boost your metabolism making it efficient in fat and calorie burning. Not only that, it keeps you feeling full so you can lose weight without feeling hungry all the time.

MEAL PLAN FOR 3 DAYS ON THE DIET

spinach with meat salad

Meal plans can be very restrictive and are often the biggest downside of any diet. With all the health benefits discussed above, it may seem hard to believe that the Military Diet meal plan is actually delicious and flexible.

Below you can find the original version of the meal plan. Luckily, it can be mixed and matched with various substitutes, as long as you stick within the caloric value for each meal.

DAY #1

Military diet day 1 meal plan

BREAKFAST

[323 CALORIES]

1 SLICE OF WHOLE WHEAT TOAST

½ GRAPEFRUIT

2 TABLESPOONS PEANUT BUTTER

1 CUP OF COFFEE OR TEA (WITH CAFFEINE)

LUNCH

[248 CALORIES]

½ CUP TUNA

1 SLICE OF WHOLE WHEAT TOAST

1 CUP OF COFFEE OR TEA (WITH CAFFEINE)

DINNER

[604 CALORIES]

3 OUNCES OF ANY MEAT

½ BANANA

1 CUP GREEN BEANS

1 SMALL APPLE

1 CUP VANILLA ICE CREAM

DAY #2

MD Day 2

BREAKFAST

[202 CALORIES]

1 EGG

1 SLICE OF WHOLE WHEAT TOAST

1/2 BANANA

LUNCH

[368 CALORIES]

1 CUP COTTAGE CHEESE

5 SALTINE CRACKERS

1 HARD-BOILED EGG

DINNER

[634 CALORIES]

2 HOT DOG SAUSAGES (NO BUNS)

1/2 BANANA

1 CUP BROCCOLI

1/2 CUP CARROTS

1/2 CUP VANILLA ICE CREAM

DAY #3

MD Day 3

BREAKFAST

[256 CALORIES]

1 OUNCE OF CHEDDAR CHEESE

5 SALTINE CRACKERS

1 SMALL APPLE

LUNCH

[149 CALORIES]

1 HARD-BOILED EGG

1 SLICE OF WHOLE WHEAT TOAST

DINNER

[674 CALORIES]

1 CUP TUNA

1/2 BANANA

1 CUP VANILLA ICE CREAM

MILITARY DIET SUBSTITUTIONS

slices of sprouted bread

Many people struggle to stick to the Military Diet not because they lack the will or desire to lose weight, but because they have allergies or taste preferences that prevent them from eating certain food items on the meal plan.

Thankfully, there are substitutes for most of the food items on the menu so you can challenge yourself to the Military Diet without missing out on anything.

Before using any substitute listed here, ensure that the caloric value is approximately the same and that you are not exceeding the original food item’s sugar and fat content!

toast bread for substitutes

YOU CAN SUBSTITUTE BREAD FOR:

2 RICE CAKES

1/2 CUP OF A WHOLE GRAIN CEREAL

1 WHOLE WHEAT TORTILLA

1/2 PROTEIN BAR

1/8 CUP OF SUNFLOWER SEEDS

1/2 CUP OF YOGURT WITH 1/2 TEASPOON OF FLAX SEEDS

5 & 1/2 SALTINE CRACKERS

With so many people looking for gluten alternatives these days, it is important to have a substitute for bread in any meal. You can, of course, choose a gluten free slice of bread if an allergy is a concern, but there are other substitutes as well.

peanut butter for substitutes

YOU CAN SUBSTITUTE PEANUT BUTTER FOR THE SAME AMOUNT OF:

ALMOND BUTTER

ALMONDS

SUNFLOWER SEED BUTTER

SUNFLOWER SEEDS

HUMMUS

SOY BUTTER

PUMPKIN SEED BUTTER

PUMPKIN SEEDS

Many people are also allergic to peanut butter, or simply don’t like the taste. You can replace the peanut butter with any other nut butter (such as almond or cashew) or any other alternative such as pumpkin butter, sunflower seed butter, soy butter. You can even use hummus, bean dip, or if you are partial to spreads in general, two tablespoons of plain sunflower seeds can also be used.

Grapefruit for military diet

SUBSTITUTE GRAPEFRUIT FOR THE SAME SIZE SERVING OF:

ORANGE + 1/2 TEASPOON OF BAKING SODA WITH GLASS OF WATER

MANDARIN ORANGE + 1/2 TEASPOON OF BAKING SODA WITH GLASS OF WATER

Baking soda is essential to maintain the pH effect of grapefruit on your body. Keep in mind that baking soda may neutralize acidic environment in your stomach so drink this at least 1 or 1 & 1/2 hour before eating the rest of your breakfast!

coffee for military diet

SUBSTITUTE COFFEE FOR OTHER SOURCES OF CAFFEINE:

GREEN TEA

SUGAR-FREE HOT CHOCOLATE DRINK

If you want to get your caffeine intake without drinking coffee or tea, sugar-free hot chocolate can be used as it contains small amounts of caffeine. Do not take energy drinks as they contain too much sugar and/or artificial sweeteners which will interfere with the effectiveness of the Military Diet.

canned tuna fish for military diet

YOU CAN SUBSTITUTE TUNA FOR THE SAME AMOUNT OF:

GRILLED SUSHI-GRADE TUNA MEAT

ALMONDS

OTHER LEAN FISH MEAT (CRAB, TILAPIA, ETC.)

TOFU

CHICKEN MEAT

PUMPKIN SEEDS

COTTAGE CHEESE

PEANUTS

If you are looking for an alternative to the canned tuna, a small piece of sushi-grade raw or seared tuna is perfectly acceptable. If you are hoping to avoid tuna altogether, you can also opt a very lean meat such as chicken. Unsalted almonds can be used instead of tuna, keeping in mind that one can of tuna is equivalent to approximately 20 unsalted almonds.

cup of green beans for military diet

YOU CAN SUBSTITUTE GREEN BEANS FOR:

TOMATO

LETTUCE

1 CUP OF COOKED SPINACH OR KALE

In general, you can use any other green vegetable with the same amounts of calories.

meat for military diet

YOU CAN SUBSTITUTE MEAT FOR:

PORTOBELLO MUSHROOMS

LENTILS

BEANS

TOFU

apple for military diet

YOU CAN SUBSTITUTE APPLE FOR:

ZUCCHINI

SMALL PEAR

GRAPES

SMALL PEACH

NECTARINES

SMALL PLUM

DRIED APRICOTS

banana for military diet

YOU CAN SUBSTITUTE BANANA FOR:

PLUMS

2 KIWIS

GRAPES

APRICOTS

1 CUP OF PAPAYA

APPLE SAUCE

Keep in mind that you have to maintain the same calorie count!

SCOOP OF ICE CREAM

YOU CAN SUBSTITUTE VANILLA ICE CREAM FOR:

SOY ICE CREAM

FROZEN YOGURT

PLAIN GREEK-STYLE YOGURT

FRUIT YOGURT

APPLE SAUCE

ALMOND MILK (STRAWBERRY, VANILLA, OR BANANA FLAVOR – NOT CHOCOLATE)

The vanilla ice cream can be easily replaced with flavored yogurt. Dairy-free alternatives include apple juice or almond milk, as long as you select plain or fruit flavored almond milk and avoid chocolate.

chicken egg

YOU CAN SUBSTITUTE CHICKEN EGG FOR:

1 CHICKEN WING

2 SLICES OF BACON

1/4 CUP OF NUTS OR SEEDS

1 CUP OF MILK

1/4 CUP OF GROUNDED CHICKEN OR TURKEY EGG WHITES

BROCCOLI

YOU CAN SUBSTITUTE BROCCOLI FOR:

ASPARAGUS

KALE

CABBAGE

CAULIFLOWER

BRUSSEL SPROUTS

BEETROOT

SPINACH

Although raw organic broccoli is one of the best vegetable sources of vitamin C, not everyone loves its taste!

CARROTS FOR md

YOU CAN SUBSTITUTE CARROTS FOR:

JICAMA

SQUASH

CELERY

BEETS

PARSNIP

BELL PEPPER

SMALL SALAD (WITHOUT ANY DRESSING)

HOT dog sausages

YOU CAN SUBSTITUTE HOT-DOG SAUSAGES FOR:

HIGH PROTEIN VEGGIE DOG

BRATWURST

SOY DOG

TOFU DOG

LENTILS

BALONEY

TURKEY DOG

BEANS

PORTOBELLO MUSHROOMS

For hot dogs specifically, any of the meat substitutes are acceptable as long as they are in the range of 250-300 calories (same as two plain hot dogs). You can also use hot-dog alternatives such as tofu dogs, turkey dogs, soy dogs, or bratwurst. Sandwich or deli meat, such as baloney are also acceptable.

CHEDDAR CHEESE

YOU CAN SUBSTITUTE CHEDDAR CHEESE FOR:

COTTAGE CHEESE

RICOTTA CHEESE

EGGS

HAM

If you want to avoid dairy products altogether, you can try soy milk, tofu cheese, nut cheese or even cabbage!

SALTINE CRACKERS

YOU CAN SUBSTITUTE CALTINE CRACKERS FOR:

RICE CAKES

TOAST BREAD

WHOLE GRAIN CEREALS

ANY OTHER TYPE OF CRACKERS

The best substitute for saltine crackers is rice cakes, which can be used by anyone with gluten allergies or sensitivities.

COTTAGE CHEESE

YOU CAN SUBSTITUTE COTTAGE CHEESE FOR:

CHEDDAR CHEESE

TOFU

EGGS

RICOTTA CHEESE

PLAIN GREEK YOGURT

VEGAN COTTAGE CHEESE

TUNA

HAM

Dairy alternatives to cottage cheese include plain Greek yogurt, ricotta cheese or cheddar cheese. If you are concerned about the dairy aspect, you can replace the cottage cheese with an egg, small portion of ham, or tofu.

4 DAYS OFF THE DIET

salad with meat

For the four days “off” the Military Diet, it is important to keep in mind that these days are not a free-for-all. There are certain basic rules and recommendations you need to follow.

RECOMMENDATION #1

STAY WITHIN YOUR DAILY INTAKE OF 1500 CALORIES

RECOMMENDATION #2

EAT FOODS RICH IN VITAMINS & MINERALS TO COMPENSATE FOR 3-DAY FASTING

RECOMMENDATION #3

AVOID SWEETENERS SUCH AS SUGAR OR CORN SYRUP DURING 4-DAYS OFF THIS DIET

It is recommended that you avoid most sweeteners during these four days, as they contain a high sugar content that your body turns into fat. In small doses, organic maple syrup and honey can be used as alternatives as they contain natural sugars less harmful to your health.

To avoid calories, the best sweetener alternative is fresh or dried Stevia leaves which contain zero calories. They can be used if you need that little extra kick but don’t want to cheat your calorie intake.

Below is a meal plan to help you meet these goals during your 4-days off the diet. The best part is, you can mix and match the meals however you like.

DAY OFF #1

burger

ALMOND BUTTER PEAR TOAST

BREAKFAST [350 CALORIES]

2 SLICES OF MULTIGRAIN BREAD

1 TABLESPOON OF ALMOND BUTTER

1 PEAR (SLICED)

BBQ BLACK BEAN BURGER & SLAW SALAD

LUNCH [400 CALORIES]

1 BLACK-BEAN BURGER

1 CUP OF ZUCCHINI (CHOPPED)

1 TABLESPOON OF LOW-SODIUM BARBECUE SAUCE

*slaw: 1 ½  cups shredded cabbage, broccoli, cauliflower, and carrot mix (combine with 1 tbsp apple cider vinegar and 2 tsp olive oil)

GARLIC, BASIL, SHRIMP & ZUCCHINI PASTA

DINNER [450 CALORIES]

1 CUP OF WHOLE-WHEAT PASTA / NOODLES (COOKED)

3 OUNCES OF FROZEN PRECOOKED & SHELLED SHRIMP (THAWED)

1 CUP OF ZUCCHINI (CHOPPED)

2 TABLESPOONS OF FRESH BASIL (CHOPPED)

2 GARLIC CLOVES (MINCED)

1 TABLESPOON OF OLIVE OIL

DAY OFF #2

waffles and berries

WHOLE-GRAIN WAFFLES WITH BERRY & WALNUT COMPOTE

BREAKFAST [350 CALORIES]

2 FROZEN LOW-FAT, WHOLE-GRAIN WAFFLES

1/4 CUP OF BLACKBERRIES

1/2 CUP OF STRAWBERRIES

1 OUNCE OF WALNUTS (CHOPPED OR WHOLE)

TURKEY, PEAR & SWISS CHEESE SANDWICH

LUNCH [400 CALORIES]

1 TEASPOON OF DIJON MUSTARD

2 SLICES OF WHOLE-GRAIN BREAD

5 THIN SLICES OF TURKEY HAM

1 PEAR (SLICED)

1 SLICE OF LOW-FAT SWISS CHEESE

THREE-PEPPER CILANTRO FAJITAS

DINNER [450 CALORIES]

1/3 CUP OF RED, GREEN & YELLOW BELL PEPPERS (SLICED)

1/2 SMALL ONION (SLICED)

1/2 CUP OF LOW-FAT REFRIED BEANS (CANNED)

2 WHOLE-WHEAT TORTILLAS

1/4 CUP OF CILANTRO (CHOPPED)

*Saute peppers and onion in 1 tbsp olive oil for 8 minutes, then add to wrap with beans and cilantro

DAY OFF #3

egg florentine

EGGS FLORENTINE ON ENGLISH MUFFIN

BREAKFAST [350 CALORIES]

2 SCRAMBLED EGGS

1/2 CUP OF COOKED BABY SPINACH

1 WHOLE-WHEAT ENGLISH MUFFIN (TOASTED)

1 CUP OF CANTALOUPE

BALSAMIC CHICKEN SALAD WITH PITA

LUNCH [400 CALORIES]

1 CUP OF PRECOOKED & DICED CHICKEN

2 TABLESPOONS OF BALSAMIC VINEGAR

1/4 CUP OF CHOPPED SCALLIONS

1 LARGE STALK OF CELERY (CHOPPED)

1 WHOLE-WHEAT PITA

1 CUP OF MIXED SALAD GREENS (BAGGED)

HOISIN GRILLED FISH WITH SUMMER VEGETABLES

DINNER [450 CALORIES]

4 OUNCES OF FISH (SALMON OR TILAPIA FILLETS)

1/2 CUP OF CHOPPED YELLOW SQUASH

1/2 CUP OF PEA PODS

1/2 CUP OF CHOPPED CARROTS

2/3 CUP OF COOKED BROWN RICE

*Wrap fish, hoisin sauce, yellow squash, pea pods and carrots together in foil and cook on a pan in oven for 10-12 minutes. Serve over rice.

DAY OFF #4

salmon with lemon

COTTAGE CHEESE DELIGHT

BREAKFAST [350 CALORIES]

1 CUP NON-FAT COTTAGE CHEESE

1 CUP STRAWBERRIES

SPRINKLE WITH CINNAMON

GRILLED CHICKEN & WHITE BEAN SALAD

LUNCH [400 CALORIES]

2 CUPS LEAFY GREEN VEGGIES (LETTUCE, SPINACH, ETC.)

1 CUP CHOPPED MIXED VEGGIES (CARROTS, PEPPERS, & TOMATOES)

3 OUNCES OF GRILLED CHICKEN BREAST

1/2 CUP COOKED WHITE BEANS

2 TABLESPOONS OF LOW-CALORIE SALAD DRESSING

1 TANGERINE

GRILLED SALMON WITH BEANS, RICE & SALAD

DINNER [450 CALORIES]

8 OUNCES OF GRILLED SALMON WITH LEMON

2 CUPS STEAMED GREEN BEANS WITH GARLIC

1/2 CUP COOKED BROWN RICE

2 CUPS OF MIXED LEAFY GREENS SALAD

2 TABLESPOONS OF REDUCED CALORIE SALAD DRESSING

SNACKS

CHOOSE 2 PER DAY [150 CALORIES EACH]

1 CUP SNAP PEAS OR CARROT STICKS WITH 1/4 CUP OF HUMMUS

18 BAKED TORTILLA CHIPS WITH 1/2 CUP GUACAMOLE

1 FRUIT & NUT BAR

1 SMALL BANANA WITH 1 TABLESPOON PEANUT BUTTER

1 SLICE WHOLE-WHEAT BREAD SPREAD WITH 2 TABLESPOONS OF PART-SKIM RICOTTA + 1 CHOPPED DRIED FIG & 1 TEASPOON OF HONEY

1 APPLE + 22 PISTACHIOS

FOR MORE IDEAS ON 1500 CALORIE DAILY MENUS, CHECK OUT EATINGWELL.COM & DISCOVERGOODNUTRITION.COM

BENEFITS OF MILITARY DIET

Girl Eating Fruits and Vegetables

1. POSSIBLE WEIGHT LOSS

Looking at the numbers and the experiences of those who’ve tried this diet, it works. Even though it is limiting in terms of the number of nutrients in the diet, the number of calories you eat is less than what you need. Keep in mind that this isn’t a healthy way of losing weight and that weight loss is not equal to fat loss.

2. SERVINGS OF FRUITS & VEGETABLES

There is room for improvement, but military diets include servings of fruits and veggies. These give you essential nutrients, vitamins, and minerals. However, do not think that this is a balanced, vitamin-packed diet. Not at all.

3. DIETING FOR JUST THREE DAYS

Its only three days at a time making it more manageable compared to other diet plans. Even if you will be on a strict restriction diet, the idea that this “starvation” will last for only three days (and not a day more) is a highly motivating factor.

4. INEXPENSIVE

Unlike other diet plans, it doesn’t cost anything, and you don’t have to join a support group, buy supplements or special foods. Also, foods on this diet plan are easy to prepare. This way, you are actually saving your money as your daily allowed food costs just a small portion of three regular meals.

5. CUTTING DOWN ON CALORIES

The unexpected benefits of cutting calories include better sleep, a boost in your mood and enhancement of your sex life. Not only that, you can experience a weight loss and potential fat loss if maintained for a longer period of time.

6. MAKES IT EASY TO DIET IN FUTURE

If you are doing the military diet once, you will learn a few things about your lifestyle and what you need to reduce intake of. This is because you are only allowed to drink water, tea and black coffee with no sugar or cream.

7. YOU DON’T HAVE TO EXERCISE

Though exercise facilitates weight loss, under a military diet, you won’t need any HIIT or cardio exercises. All you can do (if you find enough strength) is to do some light stretching, spot jogging and basic Yoga poses.

As you can see, there are some advantages and benefits of the 3-day military diet.

SIDE-EFFECTS & CONS OF MILITARY DIET

woman with belly ache

1. HUNGER PANGS

Despite the protein servings, a military diet will bring you the worst hunger pangs. You will be hungry all the time, and this is, therefore, a miserable way of losing weight. If you are working, your productivity will hit a slump because of low blood sugar slow brain activity.

2. MISSING SUPERFOODS

The diet plan doesn’t include nutrient-packed superfoods like salmon, quinoa, almonds or avocado. You need these super-foods because they provide you with your healthy dose of omega-3 fatty acids.

3. FASTING THAT LONG IS UNSAFE

Going three days with under 1500 or even 1000 calories may leave you weak, and you may faint, experience dizziness, headaches, nausea, and binging three days after the fast. So, you are most likely to gain it all back immediately after abandoning the military diet. If you want to avoid regaining all your lost weight, you need to prepare a healthier meal plan for next few days after military diet.

4. WATER WEIGHT LOSS

The worst part about this diet plan is that you will most likely lose weight only in the form of water. Failing to lose fat means that you will get back your weight after the diet. Especially if you return to your regular diet that may be rich in salt and carbohydrates.

5. NO LONG-TERM PLAN

This diet outlines what you should and shouldn’t eat in three days but, there is no long-term dieting plan. For sustainable weight loss, you need a long-term and a lifestyle diet plan.

6. EXPERTS ADVISE AGAINST IT

As stated on the CNN, despite the name Military Diet, active members of the military and military officials claim that they aren’t aware of this diet and they don’t use it because it is nutrient limiting. Also, organizations like the Cleveland Clinic, the American Heart Association, Birmingham Hospital, or Mayo Clinic disassociate themselves from the military diet.

FEEDBACK FROM 3RD PARTIES

3DAY MILITARY DIET RESULTS

BY BEYOUBEAUTIFULL

https://www.youtube.com/watch?v=9P_TVdi4X3o

COUPLES CHALLENGE: BEFORE & AFTER RESULTS

BY COUPLETHING

https://www.youtube.com/watch?v=dHA8L0gtbFc

3 DAY CHALLENGE - BEFORE & AFTER RESULTS

BY FOODCOMA

https://www.youtube.com/watch?v=a2QCZTCwN2o

FEEDBACK FROM 3RD PARTIES

3DAY MILITARY DIET RESULTS

https://www.youtube.com/watch?v=9P_TVdi4X3o

COUPLES CHALLENGE: BEFORE & AFTER RESULTS

https://www.youtube.com/watch?v=dHA8L0gtbFc

3 DAY CHALLENGE – BEFORE & AFTER RESULTS

https://www.youtube.com/watch?v=a2QCZTCwN2o

EXTRA TIPS FOR A SUCCESSFUL FINISH

woman with detoxing smoothie

Some people struggle the first time they try the Military Diet. They might feel hungrier than expected, forget to buy certain ingredients or have a hard time committing the whole way through. These five tips will help ensure you get the most out of the Military Diet on your first try. The fourth tip is one of the most important.

DRINK LOTS OF WATER
(TIP #1)

Drinking water not only keeps you hydrated, but it is also an excellent way to keep your appetite at bay. Make sure you drink lots of water in the morning and throughout the day, so you feel less hungry when it’s time to eat.

BUY EVERYTHING IN ADVANCE
(TIP #2)

Planning ahead is a great way to succeed on the Military Diet. We all know the dangers of grocery shopping while hungry, so plan your meals and buy all your groceries ahead of time. That way, everything you need will be close by, and you won’t be tempted by other food that will hinder your success.

WORKOUT IN THE MORNING
(TIP #3)

Your metabolism is highest in the morning, so working out before breakfast is a great way to take advantage of that. Mild exercise will only enhance the results of the Military Diet and is a great way to get you pumped for the day. Just keep in mind that you will be exercising on your own risk.

DIET WITH A FRIEND
(TIP #4)

It’s easy to be tempted to cheat on the Military Diet, and doing it with a friend will really help you stay on track. Having someone hold you accountable will drive you to work for it, and sharing the experience as well as results will keep you both motivated.

TRACK YOUR PROGRESS
(TIP #5)

Make sure you take before and after measurements so you can have something tangible to demonstrate your progress. This includes keeping track of your calories, especially if you use some food item substitutes. Keeping a log of both your calorie intake and weight loss will keep you on track and highlight your success.

Following all five tips presented above will highly increase your chance of dieting with success. Do you still have questions? Then have a look at our FAQ section below.

FREQUENTLY ASKED QUESTIONS (FAQs)

Military Diet FAQs

FAQ #1: WHAT IS THE BEST DRINK FOR MILITARY DIET?

The best drink for the Military diet is good old plain chlorine and fluorine-free water. It has the best hydrating properties and zero calories.

FAQ #2: CAN I DRINK COFFEE WHEN FOLLOWING THIS DIET?

The short answer is yes! A cup of black coffee contains only about five calories. As long as you don’t add cream (which has a high-fat content) or sweeteners, you can drink up to 1 cup of coffee a day.

FAQ #3: CAN I SNACK WHILE FOLLOWING MILITARY DIET?

No. Remember, the Military Diet is specifically designed to boost your metabolism and burn calories. It requires dedication and commitment in order for it to work properly.

FAQ #4: CAN I WORK OUT & EXERCISE WHILE ON THIS DIET?

Absolutely! In fact, exercise is encouraged. Exercising burns fat and calories, so being active will greatly improve your results. However, vigorous exercise can make you feel weak if you haven’t been eating enough calories, so slow down your activity a little if you find that happens to you.

It is important to maintain a right balance between low-calorie intake and mild forms of exercise.

FAQ #5: WHAT SEASONINGS CAN I USE TO PREPARE MY MEALS?

You can use salt and calorie-free seasonings like pepper, and most spices. If you use salt, or seasonings containing salt, be sure to use them in small doses or go for its pink Himalayan version.

FAQ #6: CAN I DRINK ALCOHOL WHILE FOLLOWING THE MILITARY DIET?

No. Alcohol contains empty calories, which basically means calories that your body can’t use for energy. It is very important to avoid empty calories during the Military Diet.

FAQ #7: HOW SHOULD I PREPARE MY FOOD?

For vegetables, you can steam, boil, or eat them raw. For meat, you should bake or grill. Avoid frying your food as the oils contain lots of fat.

FAQ #8: CAN MEN TRY THE MILITARY DIET?

Yes! Men trying the Military Diet should add about 100 calories a day. However, it is best to add these calories eating protein rather than carbs.

Just a girl obsessed with everything related to weight loss & feeling healthy. Christine is my pen name and I hope you will love the stuff I write. Been researching diets & health since 2013 and my articles helped over 12 000 000 readers to date. Please keep in mind that this site is for informational purposes only and that you always need to consult your decisions with your doctor.