However, evidence on these drinks’ effects on body weight is mixed ( 7, 8, 9, 10). Lastly, proponents of the military diet recommend avoiding artificially sweetened beverages to prevent weight gain. What’s more, animal-based protein foods such as the ones permitted in the diet are the type of foods that tend to increase your body’s acidic load, making this recommendation a bit contradictory ( 6).įurthermore, there’s no evidence supporting the use of baking soda to reduce body fat. Thus, your dietary choices have little effect on your body’s acidity or alkalinity levels ( 5). However, research shows that while some foods increase your body’s acid load, your kidneys can excrete the excess acid through urine. Instead, it advises replacing it with a glass of water with 1/2 teaspoon of baking soda, which is purported to help alkalinize your body and reduce body fat. Yet, the diet does emphasize avoiding substituting orange for grapefruit. You’re still encouraged to eat healthy or follow the diet’s suggested low calorie menu for the remaining 4 days.Īdditional permitted and ‘forbidden’ foodsįor those with dietary restrictions, the military diet allows substitutions during the 3-day phase, as long as portions match the calorie count.Īside from swapping foods that may cause allergic reactions, such as peanut butter, substitutions include alternatives for those looking for a gluten-free, lactose-free, vegetarian, or vegan version of the diet. The first 3 days of the diet have a set menu, while the other 4 days are less restrictive. This is especially true if you lead an active lifestyle, which translates into increased energy expenditure, and thus, higher calorie needs ( 4). However, a less restrictive, 1,500-calorie menu is provided for those who hope to speed their weight loss even further.įor instance, snacks are permitted during these days, but you’re encouraged to limit your portion sizes.Īgain, keep in mind that eating 1,500 calories per day is still a calorie restriction that may not fit everybody’s energy needs. In theory, there are no rules for the remaining 4 days of the diet aside from following a healthy eating pattern. However, the menu allows caffeinated coffee or tea twice per day - but advises you to avoid creamers and sweeteners. Regarding the permitted drinks, the diet promotes water or herbal teas. Your total calorie intake starts at about 1,400 calories on the first day and falls to roughly 1,100 calories on the last one. any type of meat, hot dogs without a bun, or canned tunaĪs you can see, there isn’t much variety during the first 3 days of the diet.Īlso, the recommended amounts of these 16 foods slowly decrease day by day.canned tuna, hard-boiled eggs, or cottage cheese.The 3-day meal plan on the military diet consists of a limited selection of foods - 16 total, to be precise - that is meant to be divided between breakfast, lunch, and dinner. Here’s a brief review of what a week on this diet looks like. The remaining 4 days involve fewer restrictions. The first 3 days of the military diet have a set meal plan and involve extreme calorie restriction. Yet, as mentioned before, it does provide a less restrictive, 1,500-calorie meal plan for those who hope to continue losing weight for the rest of the week. To ensure your safety and adequate nutrient intake, you shouldn’t pursue the level of calorie restriction that the military diet requires without a medical professional’s recommendation or supervision.įor the remaining 4 days of the week, the military diet simply encourages people to follow a well-balanced diet. Importantly, this kind of calorie restriction falls well below the 2020–2025 United States Dietary Guidelines’ recommended calorie intake for adults, which starts with a minimum of 2,200–2,400 for men and 1,600–1,800 for women between the ages of 18–60 ( 3). The diet provides a set meal plan for breakfast, lunch, and dinner for the first 3 days, without snacks between meals.ĭuring this phase, the total calorie intake comes out to roughly 1,100–1,400 calories per day, making it a low calorie diet - defined as a dietary pattern that provides 800–1,200 calories per day ( 1, 2). The 3-day military diet is split into 2 phases over 7 days.
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