The "Military" Diet

Please scroll down to view the meal schedule and grocery list.

Disclosure: I am not a doctor, dietitian, or nutritionist (AKA try this at your own risk). Please consult with your doctor before trying ANY diet.

This is not an official diet used in the military. However, I assume it got that name from the health/BMI screenings that active military receive, and due to soldiers having to lose weight in a short amount of time (to fall under an acceptable BMI range). To calculate your BMI, click here.

I have been researching health, on and off, since 2007. I saw this years ago, but just wasn't in the right state of mind to do it. I had also seen a depiction in the movie "Requiem for a dream". It freaked me out a bit, but it's actually not as bad as it seems.

I recently hit a plateau and needed to get out fast! A friend mentioned it and said she was going to try it. I have to say, it helps to have a family member or friend doing it alongside with you. Barbie and I would send picture messages of our food to each other; it definitely made us more accountable. I jumped in, with not much time to think about it. Sometimes, having too much time makes it worse; people tend to overeat beforehand in order to compensate for the upcoming deficit/limiting of foods.

I have tried this on multiple occasions and have lost 4.5-5 pounds each time (1lb after Day 1, 1lb after Day 2, and 2.5-3 after Day 3). I do believe it is easier for someone who is already on a diet (like I have been), and is eating about 1200 calories a day. I have read that some people lose up to ten pounds, but that may be because they go from 2000 calories a day to the Military Diet's 1000 +/-. Please check your BMR. If you need more than 2000 calories a day to maintain your weight, you might want to try adding an extra half or full serving.

People ask how the weight came off, all I say is "I don't know how, but it does, somehow...there has to be a scientific explanation!". I later read this and it all made a bit more sense.

It is said you should eat the following for 3 days, and then maintain a 1200 calorie diet for the next 4. The reason for that is to not immediately gain all that was lost (some may be water weight). It is not recommended that you work out on the days of the diet as you may feel weak (I did it anyway). If you feel you cannot do the full diet, try doing Day 1 only, or work the ingredients into your regular meals.

This is the meal schedule:

*If you feel sick, weak, or disoriented, stop the diet immediately*

Day 1:

Breakfast

1 cup black coffee or caffeinated tea (I like Nescafe Instant Coffee, as it is not too bitter)

1 slice of toast (Whole wheat is preferred, I use Dave's Killer bread, 21 grain, 120 Calories)

2 Tbsp of Peanut Butter (I prefer Simply Jif or Market Pantry (lower sugar/sodium)

1/2 Grapefruit

Lunch

1 cup black coffee or caffeinated tea

1/2 cup of tuna (I prefer in water rather than in oil)

1 slice of toast

Dinner

3 oz any protein

1 cup of green beans

1 small apple

1/2 Banana

1 cup of Plain Vanilla Ice cream (I use Breyer's)

Notes:

For dinner, I cook chicken, green beans, and the apple together in a pan. I don't use oil, just pam spray or water on T-Fal ThermoSpot non-stick pans. Also, I slice the banana into pieces and eat with the ice cream as dessert, rather than together with my dinner.

Day 2:

Breakfast

1 egg (cooked however)

1 slice of toast

1/2 banana

Lunch

1 cup of cottage cheese (you may use full fat, reduced, or non-fat)

1 egg (cooked however)

5 saltine crackers (I use Nabisco Premium)

Dinner

2 hot dog wieners (I use Turkey/low sodium)

1 cup of broccoli

1/2 cup of carrots

1/2 banana

1 cup of Vanilla Ice cream

Notes:

For breakfast, I make an egg sunny side up, and place it on top of the toast. For lunch, I boil the egg, slice it, and layer: cracker, cottage cheese, egg. I eat the remaining cottage cheese with a spoon (it may fill you up faster than expected). On two occasions, I have not been able to finish my dinner.

Day 3:

Breakfast

1 slice of cheddar cheese (I use full fat)

1 small apple

5 saltine crackers

Lunch

1 egg (cooked however)

1 slice of toast

Dinner

1 cup of tuna

1/2 banana

1 cup of Plain Vanilla Ice Cream

Notes:

For breakfast, I top the crackers with the sliced cheese and apples.

Grocery List:

1 jar/pack of Coffee or Tea bags

1 grapefruit

1 loaf of Bread

1 jar of Peanut Butter

2-3 cans of tuna

3 oz of protein

1 can or bag of green beans

2 small apples

2 bananas

1 1/2 gallon tub of Ice cream

1 box of crackers

1 carton of eggs

1 tub of cottage cheese

1 pack of hotdogs

1 crown, can or bag of broccoli

1 can or bag or carrots

1 pack of cheddar cheese

Overall notes:

If you feel sick, weak, or disoriented, stop the diet immediately

It helps to have a scale and measuring cups

For food substitutions, please check out the list on this app

You may use fresh, canned ,or frozen vegetables

I assume the bread is to be toasted because it is easier to digest or helps with the sugar spikes

Here are a few resources that helped me in my journey:

http://themilitarydiet.com/military-diet-how-it-works/

https://militarybenefits.info/military-diet/

https://play.google.com/store/apps/details?id=com.ngadau.military.diet.body.weight.loss.plan.food.fitness.health

https://www.myfitnesspal.com/

Please research this further and consult with your doctor before you try it.

Good luck!