{"id":10333,"date":"2020-10-15T18:29:35","date_gmt":"2020-10-15T18:29:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10333"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-day-military-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/4-day-military-diet\/","title":{"rendered":"The 4-Day Military Diet: What Is It And How Does It Work?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#What_Is_The_4-Day_Military_Diet\" >What Is The 4-Day Military Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#4-Day_Military_Diet_Is_It_Safe\" >4-Day Military Diet: Is It Safe?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Gallstones\" >Gallstones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Muscle_Loss\" >Muscle Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Lack_Of_Nutrients\" >Lack Of Nutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Slower_Metabolism\" >Slower Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Other_Risks\" >Other Risks:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#3-Day_Military_Diet_Menu\" >3-Day Military Diet Menu<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Day_Three\" >Day Three<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Military_Diet_4-Day_Meal_Plan\" >Military Diet 4-Day Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Day_One-2\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Day_Two-2\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Day_Three-2\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Day_Four\" >Day Four<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#Military_Diet_Results_Is_It_Effective_For_Weight_Loss\" >Military Diet Results: Is It Effective For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#The_Bottom_Line_Can_A_4-Day_Military_Diet_Help_You_Lose_Weight\" >The Bottom Line: Can A 4-Day Military Diet Help You Lose Weight?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_4-Day_Military_Diet\"><\/span><b>What Is The 4-Day Military Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everybody is up for the quick fix when it comes to dieting. That is why a lot of diet methods are promising to help people lose weight in just a span of days, like the 4-day military diet &#8211; another diet method that everyone is raving about. Let us find out if it could really give you the weight you want.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">The military diet is characterized as an extremely low-calorie diet designed to help followers lose 10 pounds per week. The 3-day diet outlines specific foods to be consumed for breakfast, lunch, and dinner. Followers maintain a regular, <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-keto\/\">healthy diet<\/a> for the following 4 days each week (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/the-military-diet\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Military Diet plan features a step-by-step food and fluid guide that provides between roughly 860 to 1150 calories each day. It is all based on how many calories the body needs to gain one pound of fat \u2013 3500 calories a day (<\/span><a href=\"https:\/\/www.medicaldaily.com\/what-military-diet-5-risks-and-benefits-you-need-know-starting-weight-loss-397000\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4-Day_Military_Diet_Is_It_Safe\"><\/span><b>4-Day Military Diet: Is It Safe?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are no studies that show the health benefits of the 4-day military diet. However, there are research and studies that show significant health benefits of a low-calorie diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One <\/span><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(18)30130-X\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> published in Cell Metabolism Journal this month concluded that cutting calorie intake by 15% for over two years can reduce oxidative stress, which may slow aging and protect against diseases such as cancer, diabetes, and Alzheimer\u2019s.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A different, more extreme calorie-restricted diet <\/span><a href=\"https:\/\/stm.sciencemag.org\/content\/9\/377\/eaai8700\"><span style=\"font-weight: 400;\">study published<\/span><\/a><span style=\"font-weight: 400;\"> in Science Translational Medicine showed that so-called fasting-mimicking diets practiced for five days a month for three months can also help the body with aging. In this study, the fasting-like diet reduced body weight and fat, lowered blood pressure, and decreased the hormone IGF-1, which has been implicated in aging and disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although low-calorie diets have health benefits, the 4 day military falls under the category of rapid weight loss diet. And just like any other rapid weight loss diet, it also has its health risks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32240 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4535.png\" alt=\"4 day military diet\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4535.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4535-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4535.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Gallstones\"><\/span><b>Gallstones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Those who lose weight rapidly, such as the promised 10 lbs per week in the <a href=\"https:\/\/betterme.world\/articles\/10-day-military-diet\/\">military diet<\/a>, are at risk of developing gallstones. When you starve for a long period or lose weight quickly, your liver releases extra cholesterol into the bile. Fast weight loss can also prevent the gallbladder from emptying properly. Weight-loss surgery may lead to fast weight loss and a higher risk of gallstones (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gallstones\/dieting\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your chances of developing gallstones may depend on the type of weight-loss treatment you choose. Diets or surgeries that cause fast weight loss may be more likely to lead to gallstone problems than diets or surgeries that lead to slower weight loss. If you have silent gallstones, you may also be more likely to develop gallstone symptoms.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Loss\"><\/span><b>Muscle Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One well-established risk of rapid weight loss is muscle atrophy. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4997013\/\"><span style=\"font-weight: 400;\">Studies <\/span><\/a><span style=\"font-weight: 400;\">comparing the effects of rapid weight loss with slow and sustained weight loss show that those experiencing rapid loss are more likely to have muscle wasting. Over time, loss of muscle mass has been associated with higher levels of morbidity and mortality. The negative consequences of muscle atrophy can be exacerbated in those with type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1615908\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\">, glycogen is stored in the liver, muscles, and fat cells in a hydrated form (three to four parts water) associated with potassium. The total body potassium changes early in very low-calorie diets primarily reflect changes in glycogen storage. When you first start restricting calories, your body turns to its stored glycogen and burns it for energy. Although a very low-calorie diet may help you lose weight fast, a lot of the pounds you shed may come from glycogen and water.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Lack_Of_Nutrients\"><\/span><b>Lack Of Nutrients<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Due to the lack of variety in the foods allowed on the military diet, the diet may not provide adequate nutrition. To be healthy, you need a balance of foods from different food groups. It is difficult to get good nutrition and feel satisfied on a very low-calorie diet. Furthermore, consuming as few as 800 calories daily may not give you the energy you need for daily living and regular physical activity, especially if you eat the same foods every day (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/low-calorie-diets#1\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Slower_Metabolism\"><\/span><b>Slower Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you don&#8217;t eat enough, your body goes into survival mode and starts breaking down muscles to release the glucose stored inside, which can be used for energy. Because you&#8217;re not taking in enough calories, your body slows down your metabolism in an effort to conserve energy. You might feel sluggish and cold, and even have gastrointestinal abnormalities, such as constipation (<\/span><a href=\"https:\/\/www.eatright.org\/health\/weight-loss\/your-health-and-your-weight\/4-ways-low-calorie-diets-can-sabotage-your-health#:~:text=Very%20low%2Dcalorie%20diets%20(around,abdominal%20pain%20and%20require%20surgery\"><span style=\"font-weight: 400;\">2<\/span><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Other_Risks\"><\/span><b>Other Risks:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">hair loss<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">skin thinning<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">hypothermia<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">cholelithiasis<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">electrolyte derangement<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3-Day_Military_Diet_Menu\"><\/span><b>3-Day Military Diet Menu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The military diet is high in protein and low in fat, carbohydrate, and calories. It also includes specific food combinations to try to boost metabolism and burn fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But before the prepared meal plan, you first need to buy everything in the military diet&#8217;s 4-day shopping list.<\/span><\/p>\n<p><b>Shopping List:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">caffeinated coffee or tea<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">one grapefruit<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">two bananas<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">two apples<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">whole-wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">eggs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">three cans of tuna<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">hot dogs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a small piece of meat<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">green beans (fresh, frozen, or canned)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">small head of broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">carrots<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">saltine crackers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a small amount of cheddar cheese<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">vanilla ice cream<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The military diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. During the first 3 days, the diet restricts daily calorie intake to 1400, 1200, and 1100 calories (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323952\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Every morsel you\u2019ll eat on this diet has been chosen for you ahead of time. You will need to follow the plan completely to get the best results. According to the <\/span><a href=\"https:\/\/themilitarydiet.com\/military-diet-plan\/\"><span style=\"font-weight: 400;\">Military Diet website<\/span><\/a><span style=\"font-weight: 400;\">, below is a 3-day meal plan that you can follow.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32207 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd <a href=\"https:\/\/betterme.world\/articles\/7-day-grapefruit-diet\/\">grapefruit<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 slice of toast<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tablespoons of peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup coffee or tea (with caffeine)<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd cup of tuna<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 slice of toast<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup coffee or tea (with caffeine)<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3 ounces of any type of meat<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of green beans<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd banana<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 small <a href=\"https:\/\/betterme.world\/articles\/the-5-day-apple-diet-plan-to-prevent-fat-absorption\/\">apple<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of vanilla ice cream<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-38280 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4453.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 <a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">egg<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 slice of toast<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd banana<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 hard-boiled egg<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">5 saltine crackers<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 hot dogs (without bun)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd cup of carrots<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd banana<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd cup of vanilla ice cream<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31593 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4372.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">5 saltine crackers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 slice of cheddar cheese<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 small apple<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 hard-boiled egg (or cooked however you like)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 slice of toast<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of tuna<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd banana<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of vanilla ice cream<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that water is the best thing you can drink while on the Military Diet. You can also drink coffee, as long as you don\u2019t add extra calories with creamer and sugar. Artificial sweeteners are not good for your blood sugar and can cause weight gain. The only recommended artificial sweetener you can use while on a Military Diet is Stevia (in your coffee). You can also drink as much caffeine free herbal tea as you want while on this diet.<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31571 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png\" alt=\"4 day military diet\" width=\"941\" height=\"530\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png 941w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4343.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Military_Diet_4-Day_Meal_Plan\"><\/span><b>Military Diet 4-Day Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The remainder of the week also involves dieting. Snacks are permitted, and there are no food group restrictions. However, you are encouraged to limit portion sizes and keep the total calorie intake under 1500 per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are sample meal plans you can follow for 4 days:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One-2\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Broccoli &amp; Parmesan Cheese Omelet<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 large eggs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 large egg whites<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 teaspoon extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd cup chopped broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 shallot, finely chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup finely grated Parmigiano-Reggiano cheese<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 slice of sprouted-grain bread, toasted<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 407<\/span><\/i><\/p>\n<p><b>A.M. snack<\/b><span style=\"font-weight: 400;\">: 1 medium pear<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 101<\/span><\/i><\/p>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">: Butternut Squash Soup with Avocado &amp; Chickpeas (<\/span><a href=\"http:\/\/www.eatingwell.com\/recipe\/267649\/butternut-squash-soup-with-avocado-chickpeas\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 (15-ounce) can Amy&#8217;s Light-in-Sodium Butternut Squash Soup<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon lime juice<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00be cup canned chickpeas, rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 teaspoon curry powder<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 pinch of salt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tablespoons diced avocado<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon nonfat plain Greek yogurt<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 402<\/span><\/i><\/p>\n<p><b>P.M. snack<\/b><span style=\"font-weight: 400;\">: 1 kiwi and 1 cup edamame (in pods), sprinkled with coarse sea salt to taste<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 142<\/span><\/i><\/p>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">: Citrus Poached Salmon with Asparagus and 1 cup Easy Brown Rice<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 4-ounce fresh or frozen skinless salmon fillets<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 lemon<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup of water<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 tablespoons snipped fresh parsley<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 pound asparagus spears, woody bases removed<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon melted butter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc teaspoon salt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 orange<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc teaspoon ground black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 sprig fresh parsley leaves<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories<\/span><\/i><span style=\"font-weight: 400;\">:<\/span><i><span style=\"font-weight: 400;\"> 432<\/span><\/i><\/p>\n<p><b><i>Daily totals &#8211;<\/i><\/b><i><span style=\"font-weight: 400;\"> Calories<\/span><\/i> <i><span style=\"font-weight: 400;\">1485: Protein 87 g, Carbohydrates 187 g, Fat 45 g<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33119 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4681.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two-2\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Scrambled Eggs with Vegetables and 1 Slice Whole-wheat Bread, toasted<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 teaspoons olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup chopped broccoli, asparagus, and\/or zucchini<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 small clove garlic, minced<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd teaspoon minced fresh rosemary<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 large eggs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon heavy cream<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u215b teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc teaspoon ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon shredded Cheddar or Gouda cheese<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 408<\/span><\/i><\/p>\n<p><b>A.M. snack<\/b><span style=\"font-weight: 400;\">: 1 medium apple<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 95<\/span><\/i><\/p>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">: Veggie &amp; Hummus Sandwich and 1 Medium Orange<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 slices whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc avocado, mashed<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd cup mixed salad greens<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc medium red bell pepper, sliced<\/span><\/li>\n<li><span style=\"font-weight: 400;\">3 tablespoons hummus<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup sliced cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup shredded carrot<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 387<\/span><\/i><\/p>\n<p><b>P.M. snack<\/b><span style=\"font-weight: 400;\">: 10 walnut halves and 1 tbsp dark chocolate chips<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 181<\/span><\/i><\/p>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">: Charred Shrimp &amp; Pesto Buddha Bowls<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u2153 cup prepared pesto<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tablespoons balsamic vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc teaspoon ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 pound peeled and deveined large shrimp (16-20 count), patted dry<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 cups arugula<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 cups cooked quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup halved cherry tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 avocado, diced<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 429<\/span><\/i><\/p>\n<p><b><i>Daily totals &#8211;<\/i><\/b><i><span style=\"font-weight: 400;\"> Calories 1500: Protein 70 g, Carbohydrates 139 g, Fat 52 g<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31550 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4352-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4352.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4352-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4352.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4352-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4352.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three-2\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Peanut Butter-Banana Cinnamon Toast<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 slice whole-wheat bread, toasted<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a small banana, sliced<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 pinch cinnamon to taste<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 290<\/span><\/i><\/p>\n<p><b>A.M. snack<\/b><span style=\"font-weight: 400;\">: \u00bd cup raspberries and 10 almonds<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 109<\/span><\/i><\/p>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">: White Bean &amp; Veggie Salad (4 cups)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 cups mixed salad greens<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00be cup veggies of your choice, such as chopped cucumbers and cherry tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u2153 cup canned white beans, rinsed and drained<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd avocado, diced<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon red-wine vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 teaspoons extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc teaspoon kosher salt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 pinch freshly ground pepper to taste<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 360<\/span><\/i><\/p>\n<p><b>P.M. snack<\/b><span style=\"font-weight: 400;\">: 10 seeded crackers and \u00bc cup hummus<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 211<\/span><\/i><\/p>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">: Pork Chops with Garlicky Broccoli (<\/span><a href=\"http:\/\/www.eatingwell.com\/recipe\/269785\/pork-chops-with-garlicky-broccoli\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 \u00bd pounds broccoli with stems, trimmed and cut into spears<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">6 tablespoons extra-virgin olive oil, divided<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup panko breadcrumbs, preferably whole-wheat<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup grated Parmesan cheese, plus more for serving<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup whole-wheat flour<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 large egg, lightly beaten<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 (4 ounces) boneless pork chops, trimmed<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00be teaspoon salt, divided<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 teaspoon lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 cloves garlic, thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc teaspoon crushed red pepper<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tablespoons red-wine vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 sprig chopped fresh thyme for garnish<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 543<\/span><\/i><\/p>\n<p><b><i>Daily totals<\/i><\/b> <b><i>&#8211;<\/i><\/b><i><span style=\"font-weight: 400;\"> Calories 1514, Protein 64 g, Carbohydrates 130 g, Fat 88 g<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31549 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4351-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4351.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4351-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4351.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4351.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Ricotta &amp; Yogurt Parfait (<\/span><a href=\"http:\/\/www.eatingwell.com\/recipe\/255766\/ricotta-yogurt-parfait\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00be cup nonfat vanilla Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup part-skim Ricotta<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd teaspoon lemon zest<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup raspberries<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tablespoon slivered almonds<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 teaspoon chia seeds<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 272<\/span><\/i><\/p>\n<p><b>A.M. snack<\/b><span style=\"font-weight: 400;\">: 1 medium orange and 10 walnut halves<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 192<\/span><\/i><\/p>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">: Meal-Prep Vegan Moroccan Lettuce Wraps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 heads butter or Bibb lettuce, leaves separated<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 \u00bd cup cooked quinoa, cooled to room temperature<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 cups Moroccan Kidney Bean &amp; Chickpea Salad<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u2153 cup chopped fresh mint<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 425<\/span><\/i><\/p>\n<p><b>P.M. snack<\/b><span style=\"font-weight: 400;\">: 2 medium carrots, 1 cup sliced cucumber, and \u00bc cup hummus<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 169<\/span><\/i><\/p>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">: Grilled Eggplant &amp; Tomato Pasta<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 pound plum tomatoes, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 tablespoons extra-virgin olive oil, divided<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 teaspoons chopped fresh oregano<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 clove garlic, grated<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd teaspoon ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc teaspoon crushed red pepper<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 \u00bd pound eggplant, cut into \u00bd-inch-thick slices<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd cup chopped fresh basil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">8 ounces whole-wheat penne<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup shaved Ricotta Salata or crumbled Feta cheese<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Calories: 449<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b><i>Daily totals &#8211;<\/i><\/b><i><span style=\"font-weight: 400;\"> Calories 1507: Protein 60 g, Carbohydrates 180 g, Fat 68 g<\/span><\/i><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For people who want to achieve losing 10 pounds, the diet can be repeated in cycles with 3 days of dieting and 4 days of regular eating (but with calorie restriction).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31521 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4288-1024x576.png\" alt=\"4 day military diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4288.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4288-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4288.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4288.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Military_Diet_Results_Is_It_Effective_For_Weight_Loss\"><\/span><b>Military Diet Results: Is It Effective For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The military diet is characterized as an extremely low-calorie diet designed to help followers lose 10 pounds per week. However, there have been no studies on the military diet yet. But the average person is very likely to lose a few pounds due to the week-long calorie restriction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A weight loss of one to two pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it&#8217;s more likely to help you maintain your weight loss for the long term (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is also essential to know<\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-2\/\"><span style=\"font-weight: 400;\"> the recommended<\/span><\/a><span style=\"font-weight: 400;\"> daily calorie requirements for men and women. In order to know how many calories you are going to cut in your diet to lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Daily recommended calorie consumption for males:<\/span><\/p>\n<p><b>Age 19-20<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sedentary: 2600<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moderately active: 2800<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Active: 3000<\/span><\/li>\n<\/ul>\n<p><b>Age 21-30<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sedentary: 2400<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moderately active: 2600-2800<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Active: 3000<\/span><\/li>\n<\/ul>\n<p><b>Age 31-50<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sedentary: 2200-2400<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moderately active: 2400-2600<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Active: 2800-3000<\/span><\/li>\n<\/ul>\n<p><b>Age 51+<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sedentary: 2000-2200<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moderately active: 2200-2400<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Active: 2400-2800<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Daily recommended calorie consumption for females:<\/span><\/p>\n<p><b>Age 19 to 30 years<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sedentary: 1800-2000<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moderately active: 2000-2200<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Active: 2400<\/span><\/li>\n<\/ul>\n<p><b>Age 31-50 years<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sedentary: 1800<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moderately active: 2000<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Active: 2200<\/span><\/li>\n<\/ul>\n<p><b>Age 51+ years<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sedentary: 1600<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Moderately active: 1800<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Active: 2000-2200<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you want to lose weight, you would have to consume less than the amounts listed above. Remember that one pound (0.45 kilogram) of fat equals 3500 calories. So, to lose one pound a week, you need to reduce by 500 from what you normally eat each day (500 calories x 7 days = 3500 calories) (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/fast-weight-loss\/faq-20058289\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line_Can_A_4-Day_Military_Diet_Help_You_Lose_Weight\"><\/span><b>The Bottom Line: Can A 4-Day Military Diet Help You Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, the 4 day military diet can help you lose weight but not as much and not as quick as it promises. If you want to lose weight, you would have to consume less than your recommended calorie intake per day. The less you consume, the faster you lose. However, it is important to follow a healthy, well-balanced diet that provides enough energy and essential nutrients, and to engage in physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before trying the military diet, you should first ask the supervision of a trained expert, either your dietitian or nutritionist.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_4-Day_Military_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/themilitarydiet.com\/military-diet-plan\/\"><span style=\"font-weight: 400;\">3 Day Military Diet Menu Plan<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., themilitarydiet.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.eatright.org\/health\/weight-loss\/your-health-and-your-weight\/4-ways-low-calorie-diets-can-sabotage-your-health#:~:text=Very%20low%2Dcalorie%20diets%20(around,abdominal%20pain%20and%20require%20surgery\"><span style=\"font-weight: 400;\">4 Ways Low-Calorie Diets Can Sabotage Your Health<\/span><\/a><span style=\"font-weight: 400;\"> (2020, eatright.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/www.eatingwell.com\/article\/53426\/5-day-1500-calorie-diet-meal-plan\/\"><span style=\"font-weight: 400;\">5-Day 1,500-Calorie Diet Meal Plan<\/span><\/a><span style=\"font-weight: 400;\"> (2020, eatingwell.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/www.eatingwell.com\/recipe\/267649\/butternut-squash-soup-with-avocado-chickpeas\/\"><span style=\"font-weight: 400;\">Butternut Squash Soup with Avocado &amp; Chickpeas<\/span><\/a><span style=\"font-weight: 400;\"> (2018, eatingwell.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gallstones\/dieting\"><span style=\"font-weight: 400;\">Dieting &amp; Gallstones<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., niddk.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-2\/\"><span style=\"font-weight: 400;\">Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., health.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/stm.sciencemag.org\/content\/9\/377\/eaai8700\"><span style=\"font-weight: 400;\">Fasting-mimicking diet and markers\/risk factors for aging, diabetes, cancer, and cardiovascular disease<\/span><\/a><span style=\"font-weight: 400;\"> (2017, stm.sciencemag.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1615908\/\"><span style=\"font-weight: 400;\">Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition<\/span><\/a><span style=\"font-weight: 400;\"> (1992, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/215100\"><span style=\"font-weight: 400;\">How can I lose weight?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4997013\/\"><span style=\"font-weight: 400;\">Human Skeletal Muscle Disuse Atrophy: Effects on Muscle Protein Synthesis, Breakdown, and Insulin Resistance\u2014A Qualitative Review<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">Losing Weight<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., cdc.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(18)30130-X\"><span style=\"font-weight: 400;\">Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging<\/span><\/a><span style=\"font-weight: 400;\"> (2018, cell.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/www.eatingwell.com\/recipe\/269785\/pork-chops-with-garlicky-broccoli\/\"><span style=\"font-weight: 400;\">Pork Chops with Garlicky Broccoli<\/span><\/a><span style=\"font-weight: 400;\"> (2019, eatingwell.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/www.eatingwell.com\/recipe\/255766\/ricotta-yogurt-parfait\/\"><span style=\"font-weight: 400;\">Ricotta &amp; Yogurt Parfait<\/span><\/a><span style=\"font-weight: 400;\"> (2016, eatingwell.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/the-military-diet\"><span style=\"font-weight: 400;\">The Military Diet<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., webmd.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"http:\/\/www.eatingwell.com\/recipe\/259817\/veggie-hummus-sandwich\/\"><span style=\"font-weight: 400;\">Veggie &amp; Hummus Sandwich<\/span><\/a><span style=\"font-weight: 400;\"> (2017, eatingwell.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/low-calorie-diets#1\"><span style=\"font-weight: 400;\">Very Low-Calorie Diets: What You Need to Know<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., webmd.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medscape.com\/answers\/123702-11565\/what-are-complications-of-very-low-calorie-diets-vlcds\"><span style=\"font-weight: 400;\">What are complications of very-low-calorie diets (VLCDs)?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medscape.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicaldaily.com\/what-military-diet-5-risks-and-benefits-you-need-know-starting-weight-loss-397000\"><span style=\"font-weight: 400;\">What Is The &#8216;Military Diet&#8217;: 5 Risks And Benefits You Need To Know Before Starting Weight Loss Plan<\/span><\/a><span style=\"font-weight: 400;\"> (2016, medicaldaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323952\"><span style=\"font-weight: 400;\">What is the military diet and does it work?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com) <\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/fast-weight-loss\/faq-20058289\">Why do doctors recommend a slow rate of weight loss? What&#8217;s wrong with fast weight loss?<\/a> (n.d., mayoclinic.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What Is The 4-Day Military Diet? Everybody is up for the quick fix when it comes to dieting. That is why a lot of diet methods are promising to help people lose weight in just a span of days, like the 4-day military diet &#8211; another diet method that everyone is raving about. Let us [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":10346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[100,87],"class_list":["post-10333","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 4-Day Military Diet: What Is It And How Does It Work? - BetterMe<\/title>\n<meta name=\"description\" content=\"Have you ever heard about the 4 day military diet and are curious about it? Read this article and know more about this diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 4-Day Military Diet: What Is It And How Does It Work?\" \/>\n<meta property=\"og:description\" content=\"Have you ever heard about the 4 day military diet and are curious about it? Read this article and know more about this diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/4-day-military-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1619289049.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"A. Porter, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-military-diet\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/38739eb44b33dc740128ead9a592aac1\"},\"headline\":\"The 4-Day Military Diet: What Is It And How Does It Work?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-military-diet\/\"},\"wordCount\":2642,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-day-military-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1619289049.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>What Is The 4-Day Military Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Everybody is up for the quick fix when it comes to dieting. That is why a lot of diet methods are promising to help people lose weight in just a span of days, like the 4-day military diet - another diet method that everyone is raving about. Let us find out if it could really give you the weight you want.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The military diet is characterized as an extremely low-calorie diet designed to help followers lose 10 pounds per week. The 3-day diet outlines specific foods to be consumed for breakfast, lunch, and dinner. Followers maintain a regular, <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-keto\/\\\">healthy diet<\/a> for the following 4 days each week (<\/span><a href=\\\"https:\/\/www.webmd.com\/diet\/a-z\/the-military-diet\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The Military Diet plan features a step-by-step food and fluid guide that provides between roughly 860 to 1150 calories each day. It is all based on how many calories the body needs to gain one pound of fat \u2013 3500 calories a day (<\/span><a href=\\\"https:\/\/www.medicaldaily.com\/what-military-diet-5-risks-and-benefits-you-need-know-starting-weight-loss-397000\\\"><span style=\\\"font-weight: 400;\\\">19<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>4-Day Military Diet: Is It Safe?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are no studies that show the health benefits of the 4-day military diet. 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Read this article and know more about this diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/4-day-military-diet\/","og_locale":"en_US","og_type":"article","og_title":"The 4-Day Military Diet: What Is It And How Does It Work?","og_description":"Have you ever heard about the 4 day military diet and are curious about it? Read this article and know more about this diet.","og_url":"https:\/\/betterme.world\/articles\/4-day-military-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1619289049.jpg","type":"image\/jpeg"}],"author":"A. Porter, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter, Kristen Fleming, RD","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/4-day-military-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/4-day-military-diet\/"},"author":{"name":"A. Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/38739eb44b33dc740128ead9a592aac1"},"headline":"The 4-Day Military Diet: What Is It And How Does It Work?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-day-military-diet\/"},"wordCount":2642,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-day-military-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1619289049.jpg","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>What Is The 4-Day Military Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Everybody is up for the quick fix when it comes to dieting. That is why a lot of diet methods are promising to help people lose weight in just a span of days, like the 4-day military diet - another diet method that everyone is raving about. Let us find out if it could really give you the weight you want.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The military diet is characterized as an extremely low-calorie diet designed to help followers lose 10 pounds per week. The 3-day diet outlines specific foods to be consumed for breakfast, lunch, and dinner. Followers maintain a regular, <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-keto\/\">healthy diet<\/a> for the following 4 days each week (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/the-military-diet\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The Military Diet plan features a step-by-step food and fluid guide that provides between roughly 860 to 1150 calories each day. It is all based on how many calories the body needs to gain one pound of fat \u2013 3500 calories a day (<\/span><a href=\"https:\/\/www.medicaldaily.com\/what-military-diet-5-risks-and-benefits-you-need-know-starting-weight-loss-397000\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h2 style=\"text-align: center;\"><b>4-Day Military Diet: Is It Safe?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">There are no studies that show the health benefits of the 4-day military diet. However, there are research and studies that show significant health benefits of a low-calorie diet.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">One <\/span><a href=\"https:\/\/www.cell.com\/cell-metabolism\/fulltext\/S1550-4131(18)30130-X\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> published in Cell Metabolism Journal thi ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/4-day-military-diet\/","url":"https:\/\/betterme.world\/articles\/4-day-military-diet\/","name":"The 4-Day Military Diet: What Is It And How Does It Work? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-day-military-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-day-military-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1619289049.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Have you ever heard about the 4 day military diet and are curious about it? 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Porter","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/fa4c9cc1f8369cda37d0f52f7999de90","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png","caption":"A. Porter"},"description":"Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. 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