The Military Diet: Lose up to 5 kg in 3 days

Standstill, soldier! If you want to lose weight quickly, then you should take a closer look at the military diet. This promises a weight loss of up to five kilograms within three days, a whole dress size within a week. How is this possible?! We will inform you about the method and show you the diet plan.

What is the military known for? For his rigor, of course. Accordingly, the short military diet is not exactly gentle in terms of diet. However, the period in which you have to stick to a strict diet plan is so short that you can cope with it. Especially if you want to lose a few kilos in weight really quickly as a result.

How does the military diet work?

The military diet
The military diet, image: pexels

The Military Diet was developed to get American soldiers lean and fit in a short time. However, this cannot be proven, which is why the origin of the diet is more than questionable.

The concept differs from classic crash diets in that there is a fixed diet plan. So starvation is not the order of the day. But what to eat at the Military Diet in order to lose weight in the shortest possible time sounds more than bizarre and partly paradoxical.

Military Diet: Sampla Diet List

The basic rule: More than 1,000 calories are not allowed on the first three days. Overall, the diet lasts a week, but you can also stretch it for longer. Otherwise, however, the military diet does not seem to follow any particular program, as you can see from the prescribed diet plan in the first three days.

Day 1

  • Breakfast: 1/2 grapefruit, 1 slice of toast/bread, 2 tsp (peanut) butter, coffee or tea
  • Lunch: 1 slice of bread, 1/2 can of tuna, coffee or tea
  • Dinner: 100 g green beans or peas, 100 g meat (whichever), 1 small apple, 1/2 banana, 1 scoop of vanilla ice cream (yes, really!)

Day 2

  • Breakfast: 1 slice of bread, 1 boiled egg, 1/2 banana
  • Lunch: 2 slices crispbread or 5 salt crackers, 1 pack of grainy cream cheese, 1 boiled egg
  • Dinner: 100 g broccoli, 50 g carrots, 100 g meat (whichever one) or 2 hot dog sausages, 1/2 banana, 1 scoop of vanilla ice cream (yes, anyway!)

Day 3

  • Breakfast: 2 slices crispbread, 1 slice of cheese, 1 small apple
  • Lunch: 1 serving scrambled eggs or 1 boiled egg, 1 slice of toast
  • Dinner: 1 can of tuna, 1/2 banana, 1 scoop of vanilla ice cream (Yes, also on the third evening!)

As you can see, the diet plan is a bit strange and really strictly limited to certain foods; Otherwise, only water is allowed for drinking.

On the remaining days of the military diet, you are allowed to eat as usual in principle, but you should be careful not to stuff yourself to avoid a yoyo effect.

Does such a Military Diet really work?

By having to switch to savings flame for three days due to periodic fasting, similar to intermittent fasting, it uses the food supplied much more efficiently over the following four days.

This also means that you really shouldn’t decay a hot hunger attack here, otherwise the loss of weight success is quickly destroyed again. The body is particularly fond of putting on fat reserves when you let it go hungry.

Over the three days, you deliberately aim for a negative calorie balance, which means you’re eating fewer calories than you actually need, which of course will quickly take you a bit off. However, the body prefers to break down water retention and muscles during such a crash diet, which is of course not quite optimal. So you may lose weight quickly, but that’s not automatically fat.

More diet tips

If you want to lose weight successfully and permanently, you should pay attention to a healthy diet. Yet proper calorie traps lurk in some supposedly healthy foods.

In short: Instead of the military diet, you should try a conscious, long-term calorie reduction, such as the DASH diet and 5-to-2 diet. Eat healthily and balanced, exercise and be sure to reward yourself only once in a while with sweets on a cheat day.

With the Military Diet you may lose weight in the short term, but in the long term you celebrate more success with a change in diet. Even with vegan diets, you can lose weight, by the way. Here you simply have to see for yourself what your goal is.


Fan of everything health and fitness related. My mission is to share my knowledge and experience with as many people as possible and help them to find their ideal path to perfect health.