What can I drink on a military diet?

January 14, 2026 •

4 min read

Over 75% of people on a restrictive diet struggle to find compliant beverages that don't add unwanted calories. When following this strict eating plan, it is critical to know exactly what can I drink on a military diet to ensure you stay on track with your weight loss goals.

Quick Summary

The military diet restricts beverages to zero-calorie options like water, black coffee, and herbal tea to support weight loss during the three-day plan. Drinks with added sugar, milk, or alcohol are strictly prohibited, though certain caffeine alternatives are permitted for those with dietary restrictions.

Key Points

Approved Beverages: The military diet permits water, black coffee or tea (caffeinated or herbal), and stevia as the only acceptable sweetener.
Unlimited Water: Drink as much water as you like throughout the diet to stay hydrated and support your metabolism.
Strict Restrictions: Avoid all sugar, milk, creamer, juice, alcohol, and most artificial sweeteners during the diet.
Coffee and Tea Guidelines: Consume coffee and tea black; adding sugar or cream is prohibited. Herbal tea can be consumed without limit.
Allowed Substitutions: If you need alternatives to coffee, green tea, sugar-free hot chocolate, or sugar-free Red Bull (in limited amounts) are approved substitutes.
Short-Term Focus: The strict beverage guidelines are designed for the diet's three-day phase, with more flexibility on the four off-days.

Allowed Beverages on the Military Diet

Successfully navigating the military diet relies on strict adherence to a specific low-calorie meal plan, and this includes your beverages. The foundation of your drink intake should be simple: zero-calorie and without added sugars or creamers.

Water: The Foundation of Hydration

Water is not just permitted; it's encouraged in unlimited quantities on the military diet. Staying well-hydrated is essential for any diet, as it helps support metabolic functions and can promote a feeling of fullness. Whether it's tap water, filtered, or bottled, it is your primary go-to option for staying quenched throughout the three-day plan and the following four less-restrictive days. Adding a slice of lemon or cucumber can add a hint of flavor without adding calories, a common practice on similar diets.

Black Coffee and Caffeinated Tea

If you need a caffeine fix, black coffee or regular caffeinated tea are allowed. However, the rules are strict: no milk, sugar, cream, or other calorie-containing additives. This ensures the beverages remain a zero-calorie addition to your diet. For those who cannot tolerate the bitterness, a small amount of stevia is the only permitted sweetener.

Caffeine-Free Herbal Tea

Herbal tea is a great option for warmth and flavor and can be consumed freely. It provides variety without compromising the diet's calorie limits. Popular choices like peppermint, chamomile, or ginger tea are excellent, but ensure they are caffeine-free if you are avoiding it.

Restricted and Prohibited Drinks

To achieve the rapid weight loss promised by the military diet, you must avoid several common beverages that can derail your progress.

Sugary Beverages and Juices

All soda, fruit juices, and any drink with added sugar are prohibited. These drinks are high in calories and sugar, which is counterproductive to the diet's goals. Even 'diet' or 'sugar-free' sodas should be avoided, as artificial sweeteners (other than stevia) can affect blood sugar levels.

Alcohol

Alcoholic beverages are off-limits during the entire three-day diet period. Alcohol contains empty calories and can interfere with weight loss and overall health. It is best to avoid it completely to see the best results.

Dairy and High-Calorie Alternatives

Milk, cream, and other dairy products are not allowed in your coffee or tea. The same goes for high-calorie milk alternatives like oat or almond milk, which contain added sugars and fats. Only plain water, black coffee, or herbal tea are permitted.

Substitutions for Coffee and Tea

For individuals with caffeine sensitivities or those who dislike the taste of black coffee, there are a few approved substitutions that can help.

Green Tea: This is a great, natural alternative to black coffee, and a single cup has a lower caffeine content, providing a gentler boost of energy.
Sugar-Free Hot Chocolate: In very limited circumstances, sugar-free hot chocolate may be used as a substitute for coffee, as it contains minimal caffeine and calories.
Sugar-Free Red Bull: While not the healthiest option, a sugar-free Red Bull can also be used as a coffee substitute on the military diet, providing a source of caffeine without the added sugar.

Beverage Rules Comparison Table

Here is a simple comparison of allowed versus restricted beverages on the military diet:


Beverage Type	Allowed on Diet	Why?
Water (plain)	✔️	Zero calories, essential for hydration and metabolism.
Black Coffee/Tea	✔️	Zero calories if no sugar or cream is added.
Caffeine-Free Herbal Tea	✔️	Zero calories, unlimited consumption allowed.
Stevia	✔️	The only approved artificial sweetener.
Sodas (Regular & Diet)	❌	High in sugar and calories; artificial sweeteners (other than stevia) are restricted.
Alcohol	❌	Contains empty calories and is strictly prohibited during the 3-day phase.
Milk/Creamer	❌	Adds extra calories and is not permitted with coffee or tea.
Fruit Juices	❌	High in sugar and calories, even if 100% juice.

Staying Compliant with the Beverage Rules

Successfully completing the military diet requires planning and diligence. The beverage rules might seem strict, but they are crucial for the diet's low-calorie framework. By understanding what is allowed and what isn't, you can better prepare for the three-day challenge. Prepare your coffee or tea ahead of time, and always have a refillable water bottle handy to stay hydrated.

Remember that the primary goal of this diet is short-term weight loss. For long-term health, it is important to follow a more balanced diet and maintain healthy hydration habits. For more information on general nutrition, consult reliable sources such as the National Institutes of Health.

Conclusion

The military diet specifies a concise list of approved beverages to ensure caloric intake remains low during the three-day phase. Water, black coffee, and herbal tea are the only beverages allowed without added sugars, milk, or other high-calorie additives. By sticking to these simple rules, you can effectively manage your hydration and support the diet's goals.

Frequently Asked Questions

No, diet soda is not permitted on the military diet. While it contains few calories, the diet's guidelines advise against all sodas and most artificial sweeteners, with only stevia being the exception.

No, you cannot add milk or cream to your coffee or tea while on the military diet. All dairy and other calorie-containing additives are prohibited during the strict three-day phase.

No, fruit juices are not allowed. They are typically high in sugar and calories, which are restricted on the diet.

Only naturally flavored water is acceptable. Adding a slice of lemon, cucumber, or other fruit to your plain water is fine, but packaged flavored waters with added sugars or artificial sweeteners are not.

No, alcoholic beverages are strictly prohibited during the three-day military diet. Alcohol contains empty calories and is counterproductive to the diet's goals.

Yes, green tea, sugar-free hot chocolate, or sugar-free Red Bull can be used as substitutes for black coffee. These alternatives should be consumed without additional sugars or creamers.

No, the only artificial sweetener explicitly recommended and permitted on the military diet is stevia. Other artificial sweeteners are discouraged due to their potential impact on blood sugar levels.