What are the rules for the military diet?

November 2, 2025 •

4 min read

Despite its name, the military diet has no official connection to the armed forces and is, in reality, a low-calorie, short-term fad diet. Understanding what are the rules for the military diet is the first step before attempting this highly restrictive plan designed for rapid weight loss.

Quick Summary

The military diet involves a weekly cycle of three days of extremely low-calorie, specific meals, followed by four days of less restrictive eating to promote rapid weight loss.

Key Points

Strict 3-Day Plan: The diet requires following a precise, low-calorie meal plan for three consecutive days with no snacking.
Four Off Days: The plan is followed by four days of less restricted eating, though followers are encouraged to keep calorie intake below 1,500.
Calorie Restriction: The calorie count during the three 'on' days decreases daily, ranging from approximately 1,400 to 1,100 calories.
Beverage Rules: Only water, black coffee, and plain tea are allowed during the restrictive phase, with no added sugars or creamers.
Limited Substitutions: The diet provides a narrow list of allowed substitutions for those with dietary needs, based on matching calorie content.
Rapid Weight Loss (Mostly Water): The quick initial weight loss is largely due to a loss of water and glycogen stores, not a significant reduction in fat.
No Scientific Backing: There is no scientific research to prove that the specific food combinations in the diet boost metabolism or accelerate fat burning.

The military diet, also known as the '3-day diet,' is a highly restrictive and low-calorie eating plan that claims to help individuals lose a significant amount of weight quickly. This diet follows a specific pattern: three consecutive days of extremely low-calorie meals with a precise food schedule, followed by four days of 'normal' eating, though still with a suggested calorie limit. The appeal of this diet lies in its promise of rapid results; however, most of the initial weight loss is attributed to water weight, not body fat. Critics warn that the diet is not sustainable and lacks the long-term health benefits of a balanced eating plan.

The Core Rules of the Military Diet

Following the military diet requires strict adherence to its very specific guidelines, especially during the initial three-day phase. The rules dictate not only the types of food but also the portion sizes and the timing of meals. There is virtually no room for improvisation, and snacking is explicitly prohibited during this period.

The Strict 3-Day Plan

For the first three days of the diet, you must follow a rigid meal plan. The daily calorie intake decreases over these three days, starting at around 1,400 calories on day one and dropping to as low as 1,100 calories by day three.

Day 1 (approx. 1,400 calories):
- Breakfast: 1/2 grapefruit, 1 slice of toast with 2 tablespoons of peanut butter, and 1 cup of coffee or tea.
- Lunch: 1/2 cup of tuna, 1 slice of toast, and 1 cup of coffee or tea.
- Dinner: 3 oz of meat, 1 cup of green beans, 1/2 banana, 1 small apple, and 1 cup of vanilla ice cream.
Day 2 (approx. 1,200 calories):
- Breakfast: 1 hard-boiled egg, 1 slice of toast, and 1/2 banana.
- Lunch: 1 cup of cottage cheese, 5 saltine crackers, and 1 hard-boiled egg.
- Dinner: 2 hot dogs (no bun), 1 cup of broccoli, 1/2 cup of carrots, and 1/2 cup of vanilla ice cream.
Day 3 (approx. 1,100 calories):
- Breakfast: 5 saltine crackers, 1 slice of cheddar cheese, and 1 small apple.
- Lunch: 1 slice of toast and 1 egg.
- Dinner: 1 cup of tuna, 1/2 banana, and 1 cup of vanilla ice cream.

The 4 'Off' Days

After completing the three restrictive days, the diet plan suggests a four-day 'off' period. During this time, you are encouraged to eat normally but to keep your overall calorie count under 1,500 per day to maintain any weight loss. There are no specific meal plans for these days, offering a degree of flexibility, though followers are advised to choose healthy foods.

Beverages and Substitutions

On the three restrictive days, beverages are limited to water, black coffee, and plain tea. No sugar, creamers, or other calorie-adding ingredients are permitted. Alcohol is strictly forbidden. The diet does permit some substitutions for those with dietary restrictions or allergies, provided the calorie count of the substitute is equivalent to the original item. For instance, vegetarians can swap meat for lentils or tofu, and a person with a dairy allergy can find a vegan alternative for ice cream.

Exercise and Physical Activity

Due to the significant calorie deficit during the three 'on' days, high-intensity exercise is not recommended. The low energy levels can lead to dizziness or fatigue. Proponents suggest sticking to light exercises, such as walking or gentle yoga. During the four 'off' days, when calorie intake is slightly higher, more moderate exercise can be resumed.

Potential Risks and Limitations of the Military Diet

While the military diet can lead to fast weight loss, primarily water weight, it is not without risks and limitations. Health experts generally discourage such restrictive, short-term eating plans in favor of sustainable lifestyle changes for long-term health.

Nutrient Deficiencies: The limited and repetitive menu on the strict days can lead to a lack of essential nutrients, fiber, vitamins, and minerals.
Processed Foods: The inclusion of processed foods like hot dogs and saltine crackers, which are high in sodium, sugar, and saturated fat, contradicts the principles of a healthy, balanced diet.
Rebound Weight Gain: The quick weight loss achieved is largely due to water and glycogen depletion. Once normal eating resumes, the body replenishes these stores, often leading to rapid weight regain.
Disordered Eating: The extreme nature of the diet can promote an unhealthy relationship with food, trigger binge-eating cycles, and is not recommended for individuals with a history of disordered eating.
Lack of Scientific Evidence: There is no credible research to support the diet's claims that specific food combinations boost metabolism or that it was developed by military nutritionists.

Military Diet vs. Sustainable Weight Loss


Feature	Military Diet	Sustainable Weight Loss Plan
Calorie Intake	Severely restricted for 3 days (1,100–1,400).	Modest, sustainable calorie deficit (e.g., 1,500–1,800 for men, 1,200–1,500 for women).
Duration	Short-term, repeated cycles.	Long-term lifestyle change.
Food Variety	Highly limited and specific food list.	Emphasis on a wide range of nutrient-dense whole foods.
Flexibility	Rigid meal plan with few substitutions.	Flexible and adaptable to individual needs and preferences.
Expected Result	Rapid, short-term weight loss (mostly water weight).	Gradual, consistent, and lasting weight loss (fat loss).
Long-Term Health	Potential for nutrient deficiencies and rebound gain.	Focus on building healthy, permanent habits for better overall health.

Conclusion

While the military diet provides a structured, albeit extreme, approach for rapid, short-term weight loss, its restrictive nature and lack of scientific support for long-term effectiveness make it a controversial option. For most people, the lost weight is primarily water, and the diet does not foster the healthy, balanced eating habits necessary for sustainable results. A more balanced and effective approach to weight loss involves a consistent, moderate calorie deficit, regular physical activity, and a nutrient-rich diet with a variety of whole foods. Before starting any new dietary regimen, especially one as restrictive as the military diet, it is always recommended to consult a healthcare professional. For more information on sustainable weight management, reliable resources like the CDC provide valuable guidance.

Frequently Asked Questions

On the four 'off' days, you can eat more normally, though many followers are encouraged to keep their calorie intake below 1,500 to help maintain their weight loss. There is no prescribed menu for these days.

Limited substitutions are allowed, but only if they are approved by the diet plan and have a similar calorie count. For example, vegetarians can use tofu instead of meat, or almond butter can replace peanut butter.

No, the military diet is not considered a healthy or sustainable long-term solution. Its severe calorie restriction can lead to nutrient deficiencies, and the rapid weight loss is often regained once normal eating resumes.

Yes, you can drink black coffee or plain tea on the military diet. However, you cannot add sugar, cream, or other sweeteners.

No, despite its name, the military diet has no official connection to the armed forces. The name is thought to imply the discipline required to follow the plan.

Because of the low-calorie intake, only light exercise, such as walking or gentle yoga, is recommended during the three restrictive days. High-intensity activity should be avoided.

The rapid weight loss is primarily due to a reduction in water weight. The severe calorie restriction depletes your body's glycogen stores, and since glycogen is stored with water, the fluid is lost as well.

Potential risks include nutrient deficiencies, rebound weight gain, an unhealthy relationship with food, and consuming processed foods high in sodium and saturated fat.