The Military Diet is a short-term, low-calorie eating plan promising rapid weight loss (up to 10 lbs in a week) by combining a strict 3-day meal plan (around 1000-1400 calories) with 4 days of more normal, but still calorie-restricted, eating, using specific foods like eggs, tuna, and lean meats, with no military basis, and lacking long-term nutritional balance, according to health experts.
What Is the Military Diet and How to Follow It? The meal plan of this diet involves three days of strict eating followed by four days of a balanced diet. This cycle can help you lose 4 to 5 kilograms per week if followed closely, and can be repeated until you reach your ideal weight.
What You Can Eat on the Military Diet
Across the first 3 days, daily calorie intake is restricted to 1,400, 1,200, and 1,100 calories. The diet is high in protein and low in fat, carbohydrates, and calories. It also includes specific food combinations to try to boost metabolism and burn fat.
Fastest ways to lose weight usually combine:
Adele's significant weight loss wasn't from a quick fix but a two-year journey combining intense strength training, Pilates, hiking, boxing, and cardio, alongside major lifestyle changes focused on managing anxiety, not restrictive diets like the Sirtfood Diet, with workouts happening multiple times daily for mental and physical strength. Her routine included morning weights, afternoon hikes or boxing, and evening cardio, emphasizing getting stronger, which naturally led to fat loss and improved well-being.
It is not advisable to aim for drastic weight loss, such as 10 kilograms in 2 weeks. Consult a health practitioner before attempting rapid weight changes to avoid potential health risks.
Foods to avoid on the military diet
You can drink water and black coffee or tea, but no soda, milk, juice, or alcohol. Stick to the menu as much as you can. You're allowed to switch out some foods if you have food allergies or other dietary needs. But only make swaps that the diet approves.
For example, the loss of water might make you feel a little lighter, but you're not getting rid of belly fat. It's just a loss of water. Try to choose an eating pattern that you can maintain over time. Even if you lose a few pounds on a 3-day cleanse or fast, these types of diets aren't sustainable over a long period.
Inadequate nutrient intake: The first three days of the military diet are low in whole grains, fruits, vegetables, and heart-healthy fats. Repeat for multiple cycles over time, and you may end up falling short on key nutrients. “A healthy eating pattern includes all of those foods,” Jamieson-Petonic says.
Common Food Substitutions for the 3-Day Military Diet
Here are some effective substitutions for tuna: Grilled chicken breast. Tofu (for vegetarians/vegans) Cottage cheese.
According to fitness coach Raj Ganpath, losing 10 kg in 2-3 months is possible but highly unsustainable. He explains that to achieve this, you need a daily calorie deficit of about 1,300, which is extremely difficult to maintain.
Answer: Hot dogs can absolutely fit into a balanced diet when enjoyed in moderation. I always encourage people to be mindful of things like sodium and saturated fat content, and to aim for variety in their overall food choices.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
How to Lose 10 kg as Quickly as Possible?
Reduce intake of processed, high-calorie foods. Avoid overeating by practicing portion control. Stay adequately hydrated by drinking enough water daily. Engage in moderate-intensity aerobic exercise for at least 120-150 minutes per week.
How to Lose Weight in 3 Days
Juices with ingredients like lemon, ginger, cucumber, and leafy greens are known to help burn belly fat due to their detoxifying and anti-inflammatory properties.
The 2-2-2 weight loss method is a simple strategy focusing on 2 big bottles of water, 2 servings of fruits/veggies, and 2 daily walks, promoting hydration, nutrient intake, and activity to kickstart weight loss, energy, and better sleep, acting as a foundation for healthier habits rather than a complete diet plan. It's easy to follow and encourages movement and nutrient-dense foods but doesn't cover total calorie intake or macronutrients, requiring it to be complemented with a holistic plan for sustainable results.
Critical Approaches for Quick Weight Loss
Soda - no matter which brand - is not on the list of Military Diet approved foods. You can enjoy a slice of toast, or even a scoop of ice cream, but unfortunately your favorite soda doesn't make the cut. This applies to sodas that are loaded with sugar, or sugar-free sodas that contain artificial sweeteners.
The 5 to 7 kilometer rule
For someone aiming for visible weight loss, walking between 5 to 7 kilometers daily works well. That's about 7,000 to 10,000 steps — a number that's often recommended by fitness experts worldwide. This distance keeps the heart rate up, burns fat efficiently, and keeps muscles toned.
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
The boiled-egg diet focuses on eggs, particularly hard-boiled eggs. You eat a minimum of two to three eggs per day, and you don't even have to incorporate them into every meal.