Try in 2023" width="2000" height="1000" />Spoiler alert: The eating plan has nothing to do with the military.
By Kayla Blanton Published: Nov 29, 2023 Save ArticleTry in 2023" width="2000" height="1000" />
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When you hear the term “military diet plan” you may assume it to be a method that preps soldiers for boot camp. But that is not the case. In fact, the military diet “lacks any affiliation with the military, and does not adhere to the nutritional principles employed in actual military practices,” explains Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer. So what is it, then? Below, dietitians explain, and more importantly, detail the restrictive menu’s potential dangers.
“The Military Diet is a three-day eating plan that promotes weight loss,” says Lauren Manaker, M.S., R.D.N., author of The First Time Mom’s Pregnancy Cookbook. Its claim to fame is its potential ability to help followers lose 10 pounds in one week when they adhere to a strict diet plan for three days followed by eating within a caloric limit for the remainder of the week, Manaker adds. The military diet limits followers to between 1,100 and 1,400 calories daily during the initial three days, says Andrews.
Andrews explains that although those who follow the military diet do so intermittently, others take more drastic measures and may adhere to the pattern for an entire month—a plan that is said to result in weight loss of up to 30 pounds. “However, as a registered dietitian, I strongly advise against pursuing such an approach,” she says.
Essentially, the diet is “low in fat and relies on calorie restriction to facilitate rapid weight loss,” adds Andrews. “Even during the four days off, individuals are encouraged to adhere to a low-calorie regimen of 1,500 calories or less.”
Below are some examples of foods listed in the military diet:
“Many fast foods, fried food, whole dairy products, sweets, and sugary drinks are avoided on the military diet,” adds Manaker. “Alcohol is also discouraged, as it provides empty calories and can slow down the body’s metabolic processes. Starchy veggies and white bread are also avoided.”
Like most fad diets for weight loss, the military diet may help followers lose weight at first, however, due to its restrictive nature, the pounds are likely to return (and potentially even spike higher) when participants revert to their normal, everyday diets, says Andrews. “This weight cycling, commonly known as yo-yo dieting, can have adverse effects on metabolism and body composition, making it more challenging to maintain a healthy weight in the long run,” she stresses.
“As a result, the military diet’s effectiveness in the long term is questionable,” Andrews continues. “Therefore, it is advisable to seek guidance from a weight loss registered dietitian to explore more balanced and sustainable dietary approaches for long-term health and weight management goals.”
The safety of the military diet is a topic of debate among health professionals, explains Manaker. “While it may result in short-term weight loss, the restrictive nature of the diet and limited calorie intake may not be sustainable or healthy over an extended period,” she adds. “It can potentially lead to nutrient deficiencies and does not foster long-term healthy eating habits.”
If you’re looking to lose weight, then the military diet should help you see results. But, it doesn’t come without risk. In fact, the dietitians we spoke with for this story recommend against trying the diet.
Andrews says that the nutrient deficiencies associated with the restrictive diet can lead to health complications like fatigue, weakness, and impaired immune function, as well as mental and emotional drawbacks.
“Individuals may experience heightened feelings of irritability, mood swings, and increased stress due to the physical strain and deprivation associated with severe calorie deficits,” she says. “Furthermore, the preoccupation with food, strict dietary rules, and constant focus on caloric intake can contribute to an unhealthy relationship with food, leading to feelings of guilt, shame, and anxiety surrounding eating habits.” In serious situations, those feelings can escalate into disordered eating, she adds.
The military diet’s official website outlines its three-day eating plan as follows:
Day 1:
Day 2:
Day 3:
“During the four days off, it’s generally advised to consume a balanced, low-calorie diet, aiming for around 1,500 calories per day or less,” Andrews explains. “It’s important to consult with a healthcare professional or registered dietitian before starting any new diet plan, especially one as restrictive as the military diet, to ensure it is suitable for your individual health and nutritional needs.”
If you believe you are struggling with an eating disorder and need support, call the National Eating Disorders Association helpline at (800) 931-2237. You can text HOME to 741741 to message a trained crisis counselor from the Crisis Text Line for free.
