Can I Drink Green Tea on a Military Diet? A Look at the Rules and Substitutions

October 5, 2025 •

4 min read

The military diet is a low-calorie plan featuring a strict, 3-day meal schedule. With its stringent rules, it is a common question whether you can drink green tea on a military diet. Fortunately, according to official substitution lists, green tea is permitted as an alternative beverage to black coffee.

Quick Summary

Green tea is an approved substitution for black coffee or regular tea on the military diet, provided it is unsweetened and without any cream or milk additions.

Key Points

Green Tea is an Allowed Substitute: You can drink green tea in place of black coffee or tea on the military diet.
No Sugar or Creamer: Green tea must be consumed plain, with no sweeteners or milk, to adhere to the diet's low-calorie restrictions.
Decaf is an Option: For those sensitive to caffeine, a caffeine-free or decaf green tea is a permitted alternative.
Potential Metabolic Boost: Green tea's catechins and caffeine may offer a minor metabolic boost, but this should not be the sole focus for weight loss.
Diet has Limitations: The military diet is not a long-term, sustainable weight loss strategy and can lead to nutrient deficiencies due to its restrictive nature.

Understanding the Military Diet's Structure

The military diet is a short-term, low-calorie eating plan designed for rapid weight loss over three days, followed by four days of less restricted eating. It operates on a specific, set menu that must be followed precisely to achieve the promised results. The total daily calorie intake for the three days ranges from approximately 1,100 to 1,400 calories. The diet's philosophy centers on specific food combinations and calorie restriction to kickstart weight loss. The strict nature of the diet means that followers must pay close attention to every food and drink item they consume.

The Beverage Rules: Coffee, Tea, and Water

For the three "on" days of the military diet, the beverage options are very limited. The plan primarily promotes drinking water, with black coffee and black tea also permitted. The key rule for these caffeinated beverages is that they must be consumed plain, without any added sugar, cream, milk, or artificial sweeteners. This restriction is in place to keep the calorie count extremely low. Other beverages, including soda, juice, and alcohol, are strictly prohibited.

Green Tea: A Valid Substitution

For individuals who prefer not to drink coffee or are sensitive to caffeine, the official military diet substitution lists confirm that green tea is an acceptable alternative. This substitution is permitted for the coffee and tea included in the plan, such as the breakfast and lunch meals on Day 1.

Caffeinated Green Tea: If you are using green tea as a direct substitute for coffee, you can opt for the regular, caffeinated version. It provides a similar stimulating effect to black coffee, which some believe aids metabolism.
Decaf Green Tea: If you cannot tolerate caffeine, the diet allows for caffeine-free green tea or herbal tea as an alternative. This option ensures you still have a low-calorie, non-water beverage while adhering to the diet's rules.

Potential Benefits of Green Tea

While the primary reason for consuming green tea on this diet is substitution, it also offers some potential health benefits.

Metabolic Boost: Green tea contains compounds called catechins and a small amount of caffeine. Some research suggests that these can work together to boost metabolism and increase fat oxidation, the process of burning fat for energy.
Rich in Antioxidants: Green tea is known for its high antioxidant content, specifically epigallocatechin gallate (EGCG). These antioxidants help protect the body from damage caused by free radicals.
Hydration: Plain green tea, like water, contributes to your daily fluid intake, which is essential for overall health, especially during a calorie-restrictive plan that can lead to dehydration.
No Added Calories: Consumed plain, green tea is a virtually calorie-free beverage, fitting perfectly within the military diet's low-calorie framework.

Comparison: Green Tea vs. Black Coffee on the Military Diet


Feature	Green Tea	Black Coffee
Caffeine Level	Moderate (approx. 25-29 mg per 8 oz cup).	High (approx. 95-165 mg per 8 oz cup).
Antioxidants	Rich in catechins like EGCG.	Contains antioxidants but different types than green tea.
Flavor Profile	Milder, with a grassy or earthy flavor.	Stronger, more robust flavor.
Substitution	Permitted as a substitute for coffee/tea.	Standard beverage choice on the diet.
Consumption	Must be plain (no sugar or creamer).	Must be black (no sugar or creamer).

Important Considerations and Cautions

While green tea is a safe inclusion, it's crucial to understand the overall context of the military diet. The plan is controversial and is not a sustainable, long-term solution for weight loss.

Nutritional Deficiencies: The highly restricted and repetitive nature of the diet can lead to a lack of essential nutrients, fiber, and healthy fats.
Unsustainable Results: Rapid weight loss on the military diet is often largely due to water and muscle loss, not just fat. Weight is frequently regained once the diet is stopped.
Processed Foods: The diet includes some processed foods like hot dogs and saltine crackers, which are high in sodium and less nutrient-dense.
Potential Side Effects: The severe calorie restriction can lead to side effects such as fatigue, headaches, dizziness, and constipation.

For those interested in adding green tea for its potential health benefits as part of a more balanced approach to weight loss, consulting a healthcare professional is advisable. For comprehensive guidance, the Dietary Guidelines for Americans promotes a balanced, nutrient-rich diet.

Conclusion

In summary, yes, you can drink green tea on a military diet. It is an explicitly approved substitution for the black coffee or tea listed in the 3-day meal plan. To adhere to the diet's rules, it must be consumed plain, without any added sweeteners or creamers. While green tea offers potential health benefits, it's important to remember that the military diet itself has significant limitations and is not a sustainable method for long-term health and weight management. Incorporating green tea can offer a permissible flavor variation and some antioxidants, but it should not be seen as a magical solution for rapid weight loss.

Frequently Asked Questions

No, you cannot add honey, sugar, artificial sweeteners, or any other flavorings to your green tea while on the military diet. The tea must be consumed plain to keep the calorie count as low as possible.

Yes, decaffeinated green tea or herbal tea is explicitly allowed as a substitute on the military diet, particularly for those who are sensitive to caffeine.

While the plan doesn't specify a limit for coffee or tea, it's typically understood to be a controlled amount with meals. Drinking plenty of water is also strongly recommended for hydration.

While green tea contains compounds that may aid metabolism, its effect on weight loss is likely very small. It's not a magical solution, and any rapid weight loss on the military diet is more likely due to extreme calorie restriction and water loss.

Yes, you can drink green tea during the four less-restrictive days of the diet. The goal for these days is to consume healthy, balanced foods while keeping calories under 1,500.

If you don't like either, you can opt for herbal tea, which is also a permitted substitute. Like green tea, it must be consumed plain.

Both are acceptable, calorie-free beverages when consumed plain. Green tea is rich in antioxidants like EGCG, while black coffee has a higher caffeine content. The best choice depends on your personal preference and caffeine tolerance.