Does the Military Diet REALLY Work? (Yes, But Don’t Do It.)

Military Diet can help you lose weight fast, but there qare pros and cons of that you should know.

In the quest for quick weight loss solutions, the Military Diet has emerged as a popular yet controversial option. This diet, which claims to help individuals lose 10 pounds in just one week, has been the subject of much debate.

But does it really deliver on its promises? And more importantly, is it a healthy choice for those looking to shed weight? In this post, I will discuss this diet, exploring its methodology, its potential benefits, and its drawbacks. I’ll also explain why, despite its effectiveness for short-term weight loss, it might not be the best option for everyone.

Key Takeaways

  • The Military Diet can lead to quick weight loss primarily through water weight, but it’s not sustainable or healthy in the long term.
  • Its extreme restrictiveness can result in nutrient deficiencies and negative psychological effects, including potential eating disorders.
  • The diet lacks scientific research to support its safety and efficacy, making it a risky choice for weight management.
  • Sustainable weight loss involves balanced eating, regular physical activity, and long-term lifestyle changes, not quick fixes.
  • Consulting with a registered dietitian for personalized dietary advice is recommended over following fad diets like the Military Diet.

What is the Military Diet?

The Military Diet is a structured weight loss plan that lasts for a week and is divided into two phases: three days of strict dieting followed by four days of less restrictive eating while still maintaining a calorie deficit.

It’s known for its specific food combinations, such as grapefruit, toast, and peanut butter, and it requires no supplements, exercise, or special meals.

But, with no scientific research backing its safety, it’s worth a closer look. Generally speaking, if you want to lose weight, there are healthier alternatives that can be done even without dieting.

Can You Lose Weight With It?

Can You Lose Weight With Military Diet

Yes, following the Military Diet can result in weight loss. The strict calorie restriction and specific food combinations can lead to a significant reduction in water weight and some fat loss over the short term.

However, this quick fix might not be as beneficial or sustainable as it seems.


  • Potential for Quick Weight Loss: Many can see a drop in the scale due to the severe calorie restriction and specific food combinations that can act as diuretics.
  • Affordability: It does not require expensive supplements or special meals.


  • Extreme Restrictiveness: The diet is highly restrictive, which can lead to nutrient deficiencies and is not sustainable in the long term.
  • Negative Psychological Effects: Such restrictive eating can lead to an unhealthy relationship with food and potential eating disorders.
  • Not Suitable for Active Lifestyles: The low-calorie intake does not support an active lifestyle and may lead to fatigue and decreased muscle mass.

Breaking Down the Diet

The Military Diet involves a precise list of foods for three days, including grapefruit, bananas, toast, and peanut butter, followed by a more flexible diet for the next four days, with the recommendation to keep calories low.

Here’s a closer look at why this might not be the best approach.

Calorie Restriction and Short-Term Weight Loss

The principle behind the Military Diet is simple: calorie deficit leads to weight loss.

By drastically reducing calorie intake, the body is forced to use stored fat for energy, resulting in weight loss. 

However, much of this initial weight loss is water weight, not fat, and is likely to return once you resume a normal diet.

Nutritional Imbalance

The Military Diet’s restrictive nature means it lacks diversity in nutrients. This can lead to deficiencies in essential vitamins and minerals, impacting overall health.

Long-term adherence to such a diet could compromise immune function, bone health, and more.

Psychological Impact

The diet’s extreme nature can also have negative psychological effects, fostering an unhealthy relationship with food. 

The cycle of strict dieting followed by “normal” eating can lead to yo-yo dieting, which is not only ineffective for long-term weight loss but also harmful to mental health.

Why It’s Not Recommended for Long-Term Weight Loss

Why It's Not Recommended for Long-Term Weight Loss - Military diet

Sustainability is key when it comes to healthy weight loss. The Military Diet, with its focus on short-term gains and restrictive eating, does not encourage healthy, sustainable eating habits.

Here’s why it falls short:

Lack of Scientific Support

There is no scientific research evaluating the safety or efficacy of the Military Diet in the long term.

Without this evidence, it’s difficult to recommend such a diet as a healthy weight loss solution.

The Importance of Sustainable Practices

For weight loss to be effective and beneficial in the long term, it needs to be sustainable.

A diet that encourages balanced eating habits incorporates a variety of nutrients, and can be maintained over time is far more likely to lead to lasting weight loss and improved health.

Consultation with a Registered Dietitian

For those seeking to lose weight, consulting with a registered dietitian can provide personalized recommendations that take into account individual health needs, lifestyle, and preferences.

This approach is far more likely to result in successful and sustainable weight loss.

Healthier Alternatives

Healthier Alternatives - Military diet alternatives

Rather than relying on the Military Diet for weight loss, individuals should consider healthier, more sustainable approaches.

These alternatives focus on long-term lifestyle changes rather than short-lived dieting. Here’s what you can do instead:

Embrace Balanced Eating

  • Diverse Diet: Incorporate a variety of foods from all food groups to ensure a balanced intake of nutrients. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Moderate Portions: Instead of severe calorie restriction, focus on moderate portion sizes that satisfy hunger without overeating.

The Role of Calories

While the Military Diet emphasizes calorie restriction, a more nuanced approach to calories is beneficial.

  • Caloric Intake vs. Burn: Understand the balance between the calories you consume and those you burn through daily activities and exercise. This balance is crucial for weight management.
  • Quality Over Quantity: Focus on nutrient-dense foods that provide more nutritional value per calorie, rather than simply lowering calorie intake.

Incorporate Physical Activity

  • Regular Exercise: Engage in regular physical activity that you enjoy, such as walking, cycling, swimming, or strength training. Exercise not only helps with weight loss but also improves overall health.
  • Sustainable Habits: Find physical activities that fit into your lifestyle and that you can maintain long-term, ensuring consistency and sustainability.

Aim for Long-Term Goals

  • Set Realistic Targets: Aim for gradual weight loss of 1-2 pounds per week, which is considered safe and sustainable by health professionals.
  • Behavioral Changes: Focus on making long-term changes to your eating and exercise habits rather than seeking quick fixes.

Seek Professional Guidance

  • Nutritional Counseling: A registered dietitian can provide personalized dietary advice that considers your nutritional needs, preferences, and lifestyle.
  • Support Systems: Consider joining support groups or seeking counseling to address emotional or psychological factors that may affect your eating habits and body image.


Can vegetarians follow the Military Diet?

Yes, vegetarians can modify the Military Diet by substituting meat with plant-based proteins like lentils, tofu, or beans, but the diet’s restrictive nature remains.

How often can I repeat the Military Diet cycle?

While some attempt to repeat the diet cycle after a week’s break, it’s not recommended due to its nutritional limitations and potential health risks.

Does the Military Diet allow any snacks?

The Military Diet is very strict and typically does not allow for snacks outside of its prescribed meal plan, which is part of its restrictive nature.

Can I drink coffee on the Military Diet?

Yes, you can drink black coffee on the Military Diet, as it’s low in calories. However, adding sugar or cream would increase your calorie intake.

Is exercise required while on the Military Diet?

Exercise is not a requirement of the Military Diet, but incorporating physical activity is beneficial for overall health and weight loss.

Will I gain the weight back after finishing the Military Diet?

There’s a high likelihood of regaining weight after the diet due to the rapid loss of water weight and the restrictive nature of the diet, which is hard to maintain long-term.

Final Words

While the Military Diet might offer a quick fix for those looking to lose weight in the short term, its extreme restrictiveness, potential for negative psychological effects, and lack of sustainability make it a less-than-ideal choice.

True, sustainable weight loss comes from adopting healthy eating habits, making lifestyle changes, and focusing on long-term health rather than quick fixes. 

For those considering the Military Diet, it might be worth exploring more balanced and sustainable options that can provide not only immediate results but also long-term health benefits.

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