Military Diet: Research-Based Analysis and Pros & Cons
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 17, 2024Table of Contents
The Military Diet is creating quite a stir. It boasts that you’ll lose up to 10 pounds in one week. Sounds tempting, right? But is it just another weight loss fad that’s doomed to let you down? In this article, we’ll explore the ins and outs of the Military Diet. We’ll examine whether it’s a safe and long-lasting way to shed pounds.
So, what is the Military Diet all about? Where does it come from? In this article, you’ll find answers to these questions and more. Let’s delve deeper!
If you are confused, then let me make it clear that the military diet has nothing to do with military people. It is just a diet plan used to loose weight. It might be possible that, due to its strict schedule, it is named as military diet.
Dr. Siddharth Gupta, MD
Despite its name, the Military Diet isn’t tied directly to any military methods! So, what is it? It’s a diet plan that banks on calorie restriction, shuffling between strict dieting and below-average consumption.
Where did the idea for the Military Diet originate? Well, that’s unclear! Some believe it was to help soldiers lose weight quickly. Others suggest it’s an internet-born fad without real military origins. Regardless of its roots, the promise of fast weight loss has made it popular over time.
The name might suggest it, but there’s no solid proof of a direct tie to military techniques. The catchy name may just be an attention grabber or it may highlight the strict nature and supposedly enticing results of this diet. Anyway, the focus seems to be on calorie control and meal timing.
The Military Diet is all about a 3-day low-calorie meal plan followed by 4 days of ordinary eating with fewer calories. The plan aims to keep cravings at bay and motivation high. Note, though, that there’s little data backing this idea.
Its working theory involves calorie cutting, sporadic fasting, and macro-changing for swift weight loss. There’s no need for pricey extras or particular foods making it affordable and accessible.
This table will provide you an overview of how it works.
| Phase | Duration | Calorie Intake | Meal Plan Details |
| 1. Strict Military Diet | 3 days | 1,100–1,400 | Fixed low-calorie menu |
| 2. Relaxed Eating | 4 days | Up to 1,500 | Less restricted, suggested menu |
Did you know?
If you’re new to dieting or have tried some, you must get familiar with the Military Diet meal plan. This guide leads you through the 3-day limit phase and suggests activities for the 4-day ‘less limit’ phase.
The 3-day part consists of fixed menus for all meals. The daily calorie cap is 1,100 to 1,400 calories. The choices lean towards protein-rich ones and include assorted fruits and vegetables.
What would a typical day look like during the strict 3-day part?
Note that menu variety is lacking in these 3 days, and the food options may not satisfy everyone’s palate.
For the next 4 days, the plan is to keep a calorie deficit, taking in up to 1,500 calories per day. You’re free to choose what to eat during this time. But sticking to healthy, balanced choices the whole week boosts your odds of successful weight loss.
Although cutting down on calories may be essential for weight loss, it is equally essential that you eat healthy. Especially if you suffer from any associated medical condition, it is mandatory that you consult your healthcare provider before resorting to a new diet for weight loss.
The Military Diet may cause quick weight loss. But the real challenge lies in keeping it off. Building healthy habits is key to long-term weight loss. It’s crucial to avoid a rebound effect when you stop following the plan.
Some tips for maintaining weight loss include:
The Military Diet offers various substitutions for those who have dietary limits or specific likes and dislikes. For instance, vegetarians can replace meat-based proteins with plant-based alternatives. And those avoiding gluten can choose gluten-free bread.
But remember, certain foods are not recommended during the 3-day phase. These include sugary snacks, fried foods, and alcohol.
For people with special dietary needs, the Military Diet provides alternatives. This ensures they can follow the meal plan while meeting their dietary needs.
Here’s a quick look are some dietary alternatives:
| Original Food | Substitute for Vegetarian | Substitute for Vegan | Substitute for Gluten-Free |
| Meat | Tofu | Beans | N/A |
| Bread | N/A | N/A | Gluten-Free Bread |
According to my point of view, the military diet is a weight loss plan that involves low-calorie consumption. It results in a 10-pound weight reduction within three days or a 30-pound loss in a month, all without the need for intense workouts or costly supplements.
Dr. Rajeev Singh, BAMS
As there’s not much specific research on the Military Diet, we can only determine its effectiveness based on studies of similar restrictive diets.
The Military Diet relies on calorie restriction, intermittent fasting, and macronutrient manipulation for weight loss. These methods do lead to short-term weight loss. However, long-term success involves many other factors.
Extreme calorie restriction triggers weight loss but is hard to keep up over time. When you cut your calorie intake too much, you stand to lose muscle mass and slow down your metabolism.
The Military Diet includes foods high in protein and low in fat and carbohydrates. But it’s not clear whether the specific food choices and combinations affect weight loss or merely serve as a means to restrict calorie intake.
Though we don’t have enough research on the Military Diet, studies show that low-calorie diets and intermittent fasting can lead to short-term weight loss. Yet, it’s uncertain whether the Military Diet gives added benefits compared to other restrictive diets.
Critics are worried about the safety and sustainability of the Military Diet. They also express concerns about possible nutrient gaps due to its restrictive nature. It’s critical for those considering this diet to consult with a health professional to check its suitability to their unique needs.
Here’s a snapshot of these critiques:
| Calorie Restriction | Intermittent Fasting | Macronutrient Composition |
| Effective for short-term weight loss | Can lead to weight loss | Unclear effects on weight loss |
| Risks include muscle loss and slowed metabolism | Followed by “off” days to prevent cravings | May serve as a means to restrict calories |
Sure, some people may achieve quick weight loss with the Military Diet. But it does have several downsides – worries about long-term feasibility, nutrient intake, and overall health.
Here’s a quick summary:
| Pros | Cons |
| Rapid weight loss | Limited nutrient intake |
| Straightforward meal plans | High in added salt, sugar, and saturated fat |
| Low cost | Not suitable for exercise and long-term sustainability |
The Military Diet promises speedy weight loss. But it’s essential to note that it raises safety and sustainability questions. Radical calorie restriction can lead to nutrient deficits and muscle loss. And certain people may find it hard to keep up with it for a long time.
Apart from nutrient deficit issues, crash diets like the Military Diet can harm mental health. They may contribute to depression, irritability, and irregular eating habits.
The Military Diet may pose risks, particularly for pregnant and breastfeeding women, folks with diabetes, and older adults. They need proper nutrition for ideal health and wellness.
Most health and nutrition experts suggest not following the Military Diet. Its unbalanced and severe nature raises concerns. Instead, they advise making lasting, healthy lifestyle changes. These include balanced eating and regular exercise for safer and more successful weight loss.
Yes, the Military Diet claims you can. But remember, many things affect weight loss. Some of them are body makeup, physical activity level, and initial weight.
Weight loss results vary due to many factors. These include age, genetics, metabolic rate, physical activity levels, and lifestyle habits. That’s why promising a standard weight loss for everyone following the Military Diet isn’t realistic.
Some people may lose weight fast on the Military Diet. But mostly, the weight loss is temporary. It happens due to water weight loss and using up glycogen stores. To keep the weight off after stopping the diet, you need to adopt long-lasting healthy eating patterns and regular exercise.
Rather than focusing on quick-fix weight loss solutions, health experts recommend emphasizing balanced nutrition and adopting regular exercise routines to facilitate sustainable weight loss and overall improved well-being.
Also Read: Pegan Diet: A Comprehensive Guide on Its Advantages and Challenges
It’s easy to be drawn by the promise of fast weight loss offered by the Military Diet. Although its meal plans are straightforward and low-cost, but remember, everything comes at a cost. Its strict nature can lead to nutrient gaps, muscle loss, and potential mental health concerns. Additionally, the weight loss achieved on the diet is often temporary and easily regained when transitioning back to regular eating habits.
Instead of turning to crash diets like the Military Diet, focus on making small, sustainable changes to your lifestyle, such as incorporating balanced nutrition and regular exercise. Doing so will set you up for long-term success rather than quick, temporary fixes.
Yes, with appropriate substitutions for meat-based proteins such as beans or tofu.
The diet claims you can lose up to 10 pounds in a week, although individual results will vary.
Alcohol is not allowed during the 3-day phase, but coffee is permitted in moderation.
Diabetics may need to exercise caution due to the restrictive nature of the diet and should consult their healthcare provider before starting.
With its limited calorie intake, the Military Diet may not provide enough energy for rigorous exercise, though daily walks are encouraged.
It’s recommended to repeat the diet cycle multiple times until you’ve reached your desired weight, but the long-term sustainability and safety of this approach are uncertain.
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