The Military Diet-You Can Lose Up To 10 Pounds in One Week!

The military diet is one of the most popular diet plans among people. This diet claimed to help you to lose up to 10 pounds in a single week! To follow this diet you don’t need to buy any books, expensive food or supplements.

But what is the military diet, does this diet actually work, and is it something you should try to lose weight quickly? This article explains everything you need to know about the diet, just keep reading.

What is the Military Diet?

Though the name is the military diet but doesn’t have any ties to the armed forces. This diet goes by several other names including the Navy diet, the army diet, and the ice cream diet. The diet is called by that name because it takes military-level self-control to stick to the restrictive meal plan.

According to, it is a 3-day weight loss meal plan that could help you to drop as much as 10 pounds in one week. The website claims you can lose this without any exercise, and the most surprising fact is that ice cream is included as a nightly treat in this diet plan.

What’s on the 3-day military diet menu?

The Military Diet suggests you eating only the specific foods for breakfast, lunch, and dinner on the course of three days diet plan. This extremely calorie-restrictive meal plan allows you only to eat roughly 1078 calories per day. While according to the United States governments’ Center for Nutrition Policy and Promotion, moderately active adult males need about 2,200-2,800 calories in a day, and moderately active adult females need about 1,800-2,000 calories per day.

You can eat whatever you want for the next four days after the first three-day diet period but not more than 1500 calories.

If you follow this routine for a month, you can lose up to 30 pounds even more if you’re lucky, according to the website.

The complete 3-Day Military Diet Plan looks like this:

Military Diet Day One (1400 calories)

  • a slice of whole-wheat toast with 2 tablespoons of peanut butter
  • half of a grapefruit,
  • black coffee or black tea -one cup( you can use the natural sugar substitute, like Stevia)


  • one slice of bread or toast
  • one-half cup of tuna fish ( you can buy canned tuna or can prepare it by yourself)
  • black coffee or tea one cup


  • Three ounces of meat
  • one cup of boiled green beans
  • half of a banana
  • one small apple
  • one cup of vanilla ice cream
The Military Diet-You Can Lose up to 10 Pounds in One Week!

Military Diet Day Two (1200 calories)


  • one slice of toast
  • half of a banana
  • one hard-boiled egg


  •  one cup of cottage cheese
  • one hard-boiled egg
  • five saltine crackers


  • Two hot dogs (just the hot dogs only, no buns or condiments)
  • one cup of boiled broccoli
  • half of a banana
  • a half cup of carrots,
  • one cup of vanilla ice cream

The Military Diet-You Can Lose up to 10 Pounds in One Week!Military Diet Day Three (1100 calories)


  • slice of a cheddar cheese
  • one small apple
  • five saltine crackers


  • one slice of bread or whole-wheat toast
  • one cooked egg


  • one cup of tuna fish
  • half of a banana,
  • one cup of vanilla ice cream

The Military Diet-You Can Lose up to 10 Pounds in One Week!Is there a vegetarian military diet?

If you are a vegetarian and don’t like to eat meat or any animal products, you can replace anything on the meal plan with foods with a similar calorie count and the same nutrients.

On day one, you can eat about 2/3 cup of tofu instead of eating half a cup of tuna fish. Replace the boiled egg with a cup of soy milk.

On day two of the military diet, you can consume 15-20 almonds instead of cottage cheese. And you can replace peanut butter with almond butter or sunflower butter on your toast.

Is the Military Diet Safe and Sustainable?

Though the military diet is looking safe because it’s too short to do lasting harm. But if you follow this diet for a month or for a long period it could create the risk of nutrient deficiencies in your body.

This diet is easy to follow and doesn’t rely on long-term habit changes so it can be sustainable.

When you limit your daily calorie intake, your body is burning more than it’s taking in, and you’ll shed pounds quickly in a week.

The military diet is only designed to last one week. If you are looking for a quick weight loss in a week for a special occasion, it can be a good diet plan to begin. But if you’re interested to make a healthy change in your life, you need longer-term solutions to adjust to your lifestyle and food habit.

To lead a healthy lifestyle requires eating nutritious foods, a balanced diet, and exercising as well. A diet with such a low caloric intake doesn’t supply your body with enough energy all day long. You’ll definitely be hungry, and you may experience dizziness, headaches, and fatigue.

The military diet doesn’t offer any guidance on how to deal with emotional eating, dealing temptations, restaurant eating, relapse, etc…

Can you really lose 10 pounds in a week by following this diet?

This military diet became popular all over the world because it claims that one can lose 10 pounds (4.5 kg) in a week without any exercise.

This rate of weight loss is possible for only overweight people who severely restrict their intake of calories. But most of the weight loss will be due to loss of water which is called water weight, not the stored fat.

Basically, the water weight of a body drops rapidly as the body’s glycogen stores decline when you limit your carbs and calorie consumption (7). This looks very satisfying on the weight scales, but that weight will be regained very fast when you start your regular diet routine.

So, this is simply not a good diet for a lasting weight loss journey. Besides this, you need some physical exercise to stay fit.

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