I Tried Military Diet For a Month – The Results Surprised Me

military diet for a month
Thanks To Sara For Sharing Her Experience!

I’ve been trying to lose weight for months or even the years and I always had bad luck with it. Every single diet I tried took a long time to produce any results and they were minimal. I simply had no patience to deal with all those slow-going diets and started to look for something that really works quickly, so I came across a military diet.

It isn’t an easy diet to follow and requires a lot of commitment and will power. It took a while for me to decide whether I want to accept this challenge, or not, but finally, I decided to try a military diet for a month.

What Is a Military Diet?

Military Diet: Lose 10 Pounds In 3 Days

Before we get into the military diet, it’s important to understand that this diet has no relation to the actual military what so ever. The name “military diet” means that this diet is tough and requires a lot of discipline.

This diet takes effort and requires 3 days a week of extreme calorie reduction diet. What’s interesting about this diet is that it doesn’t involve eating healthy foods all the time – some foods seem to be healthy and some not.

For example, the military diet consists of eating foods like hot dogs or ice cream and such dieting approach can be argued by many diets.

The good thing about this diet is that it’s easily accessible. The foods you have to consume can be easily found in nearly all supermarkets. It involves eating a lot of eggs, tuna, crackers, carrots, broccoli and more, so it also isn’t costly at all.

Unlike many other weight loss diets, military diet doesn’t require you to avoid carbs or dairy products. It isn’t also based on the intense exercise as a moderate exercise, like regularly walking, yoga or cycling is more than enough to maximize results.

For the first 3 days of a week, you follow a strict, low-calorie diet plan, starting from a higher calorie intake on day 1 and finishing with the lower on a day 3. For the rest of the days, you can eat whatever you want while still minimizing the calorie consumption but in a less aggressive way.

This diet is designed to produce results in 1 week and works on a pretty much same principle like 1 Week Diet. If you haven’t reached your weight loss goals in a week you can just repeat the process as many times as you want to satisfy your fat loss needs. For example, it took a month for me to start noticing any results at all, so it really depends on your objectives and circumstances.

What Are The Pros And Cons of The Military Diet?

pros and cons of military diet

Like any other diet military diet has its own pros and cons. There are many benefits and risks that you should take into account before trying it.


Creates effective calorie deficit – your calorie intake will be as low as 1100-1400 calories a day.

Detoxifies from sugar – this diet is based on sugar-free dieting principles and completely eliminates the sugar from your body.

No starvation – military diet requires eating 3 times per day.

Does not eliminate any food groups – while on the military diet you are allowed to consume a mix of protein, carb or fat-rich meals.

Involves only healthy fluids – the only drinks you are allowed to consume during this diet are water, coffee, & green tea.

Convenient accessibility – the military diet requires you eating foods that are not expensive, easy to find and prepare.


Creates effective calorie deficit – some studies show that such an extreme calorie deficit can weaken our body system or even cause the weight gain.

Lacks some healthy foods – the military diet’s menu does not include any of the super-foods, such as – salmon, avocado, almonds, or quinoa. These foods are rich in amino acids and should be consumed while trying to lose weight.

Only short-term results – military diet works effectively in quickly reducing your body weight. However, these effects will most likely be temporary unless you have another diet plan to maintain your weight.

Involves some unhealthy foods – the military diet isn’t only based on eating healthy foods. Some of the foods like ice cream or hot dogs may not seem that healthy for consumption.

Can cause side-effects – due to lack of calories consumed the military diet can cause dizziness, headaches, and fatigue.

Now About My Experience With The Military Diet For a Month:

The military diet promises losing up to 10 pounds in a week, however, I could only manage to lose up to 5 pounds in a week, which is still good. My goal was to lose 20 pounds in a month so I decided to continue with this diet for another few weeks.

It took a while for me to prepare and realize that I’ll be adapting some hardcore calorie deficit plan for 3 days. Even though 3 days may not seem so long, but trust me, it was a real challenge to get started.

So for my 1st day, as the diet guidelines recommend, I had to go for 1300 calories, on the 2nd day for 1200 calories and on the 3rd day for 1100 calories! Each day I had to minimize the calorie intake by a hundred calories and believe me, that 100 calories a day do really make a difference in the way you feel.

For the rest 4 days of each week, I had to stick with no more than 1500 calories a day, so it was quite easy compared to the previous days.

So Here’s My Military Diet Plan Menu:

military diet plan menu

Day 1 (1300 calories):


1 cup of coffee/green tea

1 slice of whole wheat bread toast with 2 tablespoons of peanut water spread

1/2 grapefruit



1 cup of coffee/green tea

1 slice of whole wheat bread toast

1/2 can tuna



3 ounces of any meat

1 cup of green beans

1 apple

1/2 banana

1 cup of vanilla ice cream

Day 2 (1200 calories):


1 egg (can be cooked however you like)

1/2 banana

1 slice of whole wheat bread toast



1 hardboiled egg

1 cup of cottage cheese

5 saltine crackers



2 hot dogs without bun

1 piece of broccoli

1/2 banana

1/2 cup vanilla ice cream

1 carrot

Day 3 (1100 calories):


1 slice of cheddar

1 small apple

5 saltine crackers



1 slice of whole wheat bread toast

1 egg (can be cooked however you like)



1 can of tuna

1/2 banana

1 cup of vanilla ice cream

DISCLAIMER: on Day 2 & 3 you are allowed to only drink water (no green tea or coffee)

Remaining days:

I still ate no more than 3 times a day without any snacking. I ate whatever I liked while ensuring that I’m not exceeding 1500 calories a day.

My Results of The Military Diet After a Month:

I have to admit that I have reached my goal and I’m 20 pounds down in weight! However, I wouldn’t recommend this diet for others, just because it isn’t fun at all.

The good side of it that the foods are inexpensive and are really easy to get. The bad thing is that they are combined in a really weird, no-sense-making way. Often I really felt that the foods were not balanced properly and this diet lacks scientific justification.

military diet results after a month

There’s no special secret why this diet worked for me as I was simply following a common weight loss principle, which is creating a calorie deficit.

I think that this is a too extreme way to cut your calories, and sometimes it can be unhealthy. My basal metabolic rate is 1900 calories per day, so imagine how hard was it to stick with the minimum 1100 calories a day on my 3rd day.

While being on the military diet for a month, I wasn’t feeling good either. Constant headaches, low energy levels, nervousness put me down many times, and I feel surprised how I’ve managed not to give up.

I think that the diet has to be fun, or at least involving some of your favorite foods, and here I couldn’t find any of the foods I like. Also, it’s important to follow a science-based diet as this diet has no scientific justification and may bring some negative effects in the future.

At the moment, I feel I need to find another diet to maintain the weight loss because the weight is quickly coming back.

For those who are really keen to experience weight loss in a fun and effective way, I really recommend the Fat Decimator System, which is also based on military diet principles. The Fat Decimator System won’t bring you any side effects, this diet is effective and based on scientific evidence.

The reason why the Fat Decimator System diet is associated with the military so much is that it was created in the Afghanistan war by the ex USA marine Kyle Cooper. This revolutionary program has transformed thousands of soldiers shapes into much better in a very short time. The interesting thing about this diet is that it doesn’t require enormous efforts to lose weight, it only requires eating common foods in special combinations as well as completing few easy exercise routines couple of times per week. So don’t freak out, even though this diet is based on military diet principles, it isn’t scary at all.

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