7-Day Military Diet Plan: An Effective Weight Loss Method Or Another Fad Diet

Why Do People Try Fad Diets?

Slimming down can be extremely difficult and always requires a lot of effort. That is why sometimes people are desperate to try some new weight loss diet that promises a quick result. However, most of the time, such diets are either not as effective as they claim to be or can significantly harm one’s health. So, is the 7-day military diet plan one of those diets, or does it actually work? If you are wondering, “What is the 7-day military diet?”, “How does the 7-day military diet work?”, and “How much weight can I lose on a 7-day military diet plan?” then this article is exactly what you need. Also, visit Nadula to find high-quality wigs that will meet your standards and keep you standing out from the rest.

The Concept of a 7-Day Military Diet Plan

The 7-day military diet plan is a low-calorie, low-fat, high-protein nutritional plan. This diet consists of two phases. The first phase lasts for 3 days and requires you to have 3 low-calorie meals a day without snacking. The second phase lasts for 4 days and is less restrictive.

Some followers of this diet claim that it was designed by the US military nutritionist for the soldiers to get into top shape quickly, but that is not true.

The 7-day military diet plan claims to help you shed up to 10 pounds in a week, but such a result is not realistic. Since 1 pound of fat equals 3500 calories, you will need to burn around 35 000 calories to lose 10 pounds. And even if you do manage to shed that many pounds in such a short period, it will mostly be water weight and not fat.

Rules of a 7-Day Military Diet Plan

Rules of a 7-Day Military Diet Plan

7-day military diet plan: Nutrition

This diet is extremely restrictive and only allowed 1100-1400 calories a day for the first 3 days, and an overall low caloric intake and a healthy diet for the remaining 4 days.

When following this dietary plan, you should avoid artificial sweeteners (except for stevia), butter and creamers, oranges, yogurt (except for Greek yogurt), milk and sugar, fruit juices, and alcohol.

7-day military diet plan: Menu

This diet requires you to carefully follow its meal plan, meaning you can’t adjust it to your needs or taste. Here is the 7-day military diet meal plan:

First Phase (Days 1-3)

Day 1:


  • 1 slice of toast with 2 tablespoons of peanut butter;
  • ½ grapefruit; and
  • A cup of coffee or tea (optional).


  • A slice of toast;
  • ½ cup of tuna; and
  • A cup of coffee or tea (optional).


  • 85 grams or 3 oz of any meat;
  • 1 cup of green beans;
  • 1 small apple;
  • ½ banana; and
  • A cup of vanilla ice cream.

Total: About 1400 calories.

Day 2


  • 1 slice of toast;
  • 1 hard-boiled egg;
  • ½ banana; and
  • A cup of coffee or tea (optional).


  • 1 hard-boiled egg;
  • 1 cup of cottage cheese;
  • 5 saltine crackers; and
  • A cup of coffee or tea (optional).


  • 2 hot dogs, with no bun;
  • ½ a cup of carrots and half a cup of broccoli;
  • ½ a banana; and
  • ½ a cup of vanilla ice cream.

Total: About 1200 calories

Day 3


  • A 1-ounce slice of cheddar cheese;
  • 5 saltine crackers;
  • 1 small apple; and
  • A cup of coffee or tea (optional).


  • 1 slice of toast;
  • 1 egg, prepared as you like; and
  • A cup of coffee or tea (optional).


  • 1 cup of tuna;
  • ½ banana; and
  • A cup of vanilla ice cream.

Total: About 1100 calories

Second Phase (Days 4-7)

The second phase is less restrictive. It encourages a healthy diet and allows snacks. However, it also requires you to keep your caloric intake pretty low – below 1500 calories a day. Here is an example of a 1200-calorie diet plan:


  • A cup green tea;
  • 2 spoons unsweetened Greek yogurt; and
  • 5 almonds.

Morning snack

  • Oatmeal and
  • A cup of lemonade, with no sweeteners.


  • Baked or grilled chicken breast;
  • ½ cup cooked brown rice; and
  • 1 cup steamed veggies. No potatoes.

Afternoon snack

  • Celery sticks with low-fat hummus


  • Grilled salmon;
  • 1 cup steamed veggies. No potatoes;
  • A cup of lemonade, with no sweeteners; and
  • ½ cup quinoa.


  • Banana and raspberry smoothie made using half-cup of raspberries and same quantity bananas.

Pros of a 7-day Military Diet Plan

Some of the pros of this diet include the following:

  • Rapid weight loss
  • Meals that are easy to prepare
  • Doesn’t require expensive ingredients or supplements
  • A strict menu that doesn’t require any extra planning
  • Provides plenty of protein

Cons of a 7-day Military Diet Plan

Here are the cons of this nutritional plan:

  • Difficult to follow due to the limited menu alternatives and an extremely low number of calories.
  • Such a restrictive menu may lead to a lack of vital nutrients.
  • The diet is rich in processed foods that contain salt. It is necessary to ensure that your sodium intake doesn’t surpass the recommended 2300 milligrams a day.
  • There are no studies that back up the effectiveness of this diet.
  • This nutritional plan helps you lose water weight that is often regained shortly after you finish dieting.
  • Encourages regular consumption of junk food, which may make you addicted to this type of food.


The 7-day military diet plan is not the best weight loss method out there. Although it provides you with strict guidelines and reduces the need to plan your meals, there is a great chance that you will get sick of its limited menu. This diet promises a rapid weight loss but doesn’t specify that it is an unsustainable water weight loss. Another drawback of this nutritional plan is its questionable choice of foods. The calories that it provides you with are often empty, meaning that they don’t offer you any vital nutrients.

So, you may try following the 7-day military diet plan short-term if you want to lose weight very fast, but make sure that your doctor approves it before going on this diet.

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!