{"id":10521,"date":"2020-10-20T20:08:37","date_gmt":"2020-10-20T20:08:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10521"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-day-military-diet-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/","title":{"rendered":"7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method"},"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\/7-day-military-diet-plan\/#What_Is_the_7-Day_Military_Diet\" >What Is the 7-Day Military Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#How_Does_the_7-Day_Military_Diet_Work\" >How Does the 7-Day Military Diet Work?<\/a><\/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\/7-day-military-diet-plan\/#7-Day_Military_Diet_Plan_Nutrition\" >7-Day Military Diet Plan: Nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#7-Day_Military_Diet_Plan_Menu\" >7-Day Military Diet Plan: Menu<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#1st_Phase_%E2%80%93_Very_Restrictive_First_3_Days\" >1st Phase &#8211; Very Restrictive First 3 Days<\/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\/7-day-military-diet-plan\/#Replacements_for_the_3_Days_of_the_Main_7-Day_Diet_Military_Diet_Plan\" >Replacements for the 3 Days of the Main 7-Day Diet Military Diet Plan\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#1_cup_of_black_coffee_or_tea_replaced_with\" >1 cup of black coffee or tea replaced with:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#%C2%BD_cup_of_tuna_replaced_with\" >\u00bd cup of tuna replaced with:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#3_oz_of_any_type_of_meat_can_be_replaced_with_3_oz_of\" >3 oz of any type of meat can be replaced with 3 oz of:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#1_cup_of_green_beans_can_be_replaced_with_1_cup_of_any_non-starchy_vegetable_such_as\" >1 cup of green beans can be replaced with 1 cup of any non-starchy vegetable, such as:<\/a><\/li><\/ul><\/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\/7-day-military-diet-plan\/#2nd_Phase_%E2%80%93_Days_4_to_7\" >2nd Phase &#8211; Days 4 to 7<\/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\/7-day-military-diet-plan\/#Foods_to_Avoid_While_on_the_7-Day_Military_Diet\" >Foods to Avoid While on the 7-Day Military Diet<\/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\/7-day-military-diet-plan\/#How_Much_Weight_Can_I_Lose_on_a_7-Day_Military_Diet_Plan\" >How Much Weight Can I Lose on a 7-Day Military Diet Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#Benefits_of_a_7-Day_Military_Diet\" >Benefits of a 7-Day Military Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#Cons_and_Associated_Risks\" >Cons and Associated Risks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#Controversies_Related_to_the_7-Day_Military_Diet_Plan\" >Controversies Related to the 7-Day Military Diet Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#Safety_and_Sustainability_of_the_Military_Diet_Meal_Plan\" >Safety and Sustainability of the Military Diet Meal Plan<\/a><\/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\/7-day-military-diet-plan\/#Who_Can_and_Who_Cant_Partake_in_a_7-Day_Military_Diet_Plan\" >Who Can and Who Can\u2019t Partake in a 7-Day Military Diet Plan?<\/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\/7-day-military-diet-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#Should_you_follow_the_military_diet_every_day\" >Should you follow the military diet every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#What_can_you_use_instead_of_tuna_in_the_3-day_military_diet\" >What can you use instead of tuna in the 3-day military diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#Can_you_drink_coffee_while_on_the_military_diet\" >Can you drink coffee while on the military diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#Why_is_ice_cream_included_in_the_military_diet\" >Why is ice cream included in the military diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Losing weight fast is a dream for everyone who is struggling to shed pounds for health reasons or possibly to achieve a desired physique. There are some fad diets that encourage rapid weight loss within a very short time that you may be considering using just to hasten the process. The 7-day military diet plan is one such eating plan that claims to assure people of speedy outcomes when they follow it precisely as designed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Is the 7-day military diet safe? While proponents of fad diets concentrate on selling the positives, rarely do they let you in on the risks that are involved in following such weight loss meal plans. Find out everything there is to know about the 7-day military diet plan, including how it works, what to eat, pros, and cons, and if it\u2019s safe for you to try.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\" 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><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_7-Day_Military_Diet\"><\/span><strong>What Is the 7-Day Military Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Also referred to as the 3-day diet, the army diet, navy diet, and the ice cream diet, it is a low-calorie, low-fat, high-protein weight loss meal plan that entails a 3-day meal plan followed by 4 days off to help you lose considerable weight in just a week. Usually, this weekly cycle is repeated until you attain your weight goal.<\/span> <span style=\"font-weight: 400;\">According to some proponents<\/span><span style=\"font-weight: 400;\">, the military diet meal plan was designed by the US military nutritionist for the soldiers to get into top shape quickly (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/the-military-diet-101\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, this is just a myth. This diet is not in any way affiliated with any army or any government institution.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_the_7-Day_Military_Diet_Work\"><\/span><strong>How Does the 7-Day Military Diet Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This meal plan is divided into 2 phases over a week. The first phase covers the first 3 days, where you have to follow the designed low-calorie meal plan for the 3 main meals of breakfast, lunch, and dinner. Note that it doesn\u2019t allow snacking between the meals. The second phase covers the rest of the week and is more flexible.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66516\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/32-1024x576.png\" alt=\"7 day military diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/32.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/32-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/32.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/32-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Military_Diet_Plan_Nutrition\"><\/span><strong>7-Day Military Diet Plan: Nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7-day military diet plan is high in protein and low in carbohydrates, fats, and calories. While a healthy, average adult requires between<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/3000-calorie-meal-plan\"> <span style=\"font-weight: 400;\">1,600 and 3,000 calories<\/span><\/a><span style=\"font-weight: 400;\"> per day depending on age, sex, and physical activity, the target daily calorie intake for this plan is 1,100\u20131,400 calories for the first 3 days (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323952\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The second phase that covers the remaining 4 days is less restrictive. It entails eating healthy while maintaining a low calorie intake.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Military_Diet_Plan_Menu\"><\/span><strong>7-Day Military Diet Plan: Menu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This weight loss plan specifies what you should eat, when, and in what quantities. The meal plan for a 7-day military diet is as follows:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1st_Phase_%E2%80%93_Very_Restrictive_First_3_Days\"><\/span><strong>1st Phase &#8211; Very Restrictive First 3 Days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here, you can\u2019t consume any more than is recommended <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323952#meal-plan-and-shopping-list\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>Day 1<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Breakfast:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 slice of toast with 2 tablespoons of peanut butter<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd a grapefruit<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of coffee or tea (optional)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lunch:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 slice of toast<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd a cup of tuna<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of coffee or tea (optional)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dinner:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">85 grams or 3 oz of any meat<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of green beans<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 small apple<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd a banana<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup vanilla ice cream<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Total: approximately 1,400 calories.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66517\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/10-11-1024x576.png\" alt=\"7 day military diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/10-11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/10-11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/10-11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/10-11-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/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\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\">Try using the app<\/a> and see for yourself!<\/strong><\/p>\n<p><strong>Day 2<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Breakfast:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 slice of toast<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 hard-boiled egg<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd a banana<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of coffee or tea (optional)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lunch:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 hard-boiled egg<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of cottage cheese<\/span><\/li>\n<li><span style=\"font-weight: 400;\">5 saltine crackers<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of coffee or tea (optional)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dinner:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">2 hot dogs with no buns<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd a cup of carrots and \u00bd a cup of broccoli<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd a banana<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd a cup of vanilla ice cream<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Total: approximately 1,200 calories<\/span><\/p>\n<p><strong>Day 3<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Breakfast:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 1-ounce slice of Cheddar cheese<\/span><\/li>\n<li><span style=\"font-weight: 400;\">5 saltine crackers<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 small apple<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of coffee or tea (optional)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lunch:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 slice of toast<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 egg, prepared as you like<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of coffee or tea (optional)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dinner:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 cup of tuna<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd a banana<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of vanilla ice cream<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Total: approximately 1,100 calories<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66518\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/4-4-4-1024x576.png\" alt=\"7 day military diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/4-4-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/4-4-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/4-4-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/4-4-4-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/4-4-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Replacements_for_the_3_Days_of_the_Main_7-Day_Diet_Military_Diet_Plan\"><\/span><strong>Replacements for the 3 Days of the Main 7-Day Diet Military Diet Plan\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are substitute foods you can consume in place of the above, particularly if you\u2019re allergic to some ingredients or are gluten intolerant. Here are the alternatives for specific meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 slice of toast can be replaced with one of the following:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">\u00bd cup of whole-grain cereal<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd an English muffin<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 tortilla<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 rice cakes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00bd grapefruit can be replaced by another piece of fruit with similar calories.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_cup_of_black_coffee_or_tea_replaced_with\"><\/span><span style=\"font-weight: 400;\">1 cup of black coffee or tea replaced with:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">1 cup of green or black tea<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 8 oz can of sugar-free Red Bull<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"%C2%BD_cup_of_tuna_replaced_with\"><\/span><span style=\"font-weight: 400;\">\u00bd cup of tuna replaced with:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">1 piece of sushi grade tuna<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd cup of canned salmon<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of canned tofu<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup of cottage cheese<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd cup of canned chicken<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"3_oz_of_any_type_of_meat_can_be_replaced_with_3_oz_of\"><\/span><span style=\"font-weight: 400;\">3 oz of any type of meat can be replaced with 3 oz of:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">Beans<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish or other seafood<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"1_cup_of_green_beans_can_be_replaced_with_1_cup_of_any_non-starchy_vegetable_such_as\"><\/span><span style=\"font-weight: 400;\">1 cup of green beans can be replaced with 1 cup of any non-starchy vegetable, such as:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Baby kale<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try to ensure that the portions you consume contain a similar number of calories as the main menu. For example, for a cup of greens that contains 31 calories, you may require more of a collard type green to amount to the same calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to drink plenty of water when following the military diet meal plan. You can drink as much tea or coffee as you want, as long as you don\u2019t add sugar or cream, as this will increase the calories.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-seniors\/\">Keto Diet for Seniors: Separating Fact from Fiction<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66519\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-1024x576.png\" alt=\"7 day military diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/High-protein_5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2nd_Phase_%E2%80%93_Days_4_to_7\"><\/span><strong>2nd Phase &#8211; Days 4 to 7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy eating is encouraged. There are no food restrictions and snacks are allowed. For example, you can eat black bean burgers or shrimp fried rice. However, you should limit the portion sizes and try to eat less than 1,500 calories a day. Note that throughout the 7 days, artificially sweetened beverages are discouraged. An example of a 1,200-calorie diet plan is:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breakfast:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">1 cup green tea<\/span><\/li>\n<li><span style=\"font-weight: 400;\">2 spoons unsweetened Greek yogurt<\/span><\/li>\n<li><span style=\"font-weight: 400;\">5 almonds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Morning snack:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Oatmeal<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup lemonade with no sweeteners<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lunch:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Baked or grilled chicken breast<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd cup cooked brown rice<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup steamed vegetables &#8211; no potatoes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Afternoon snack:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Celery sticks with low-fat hummus<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Supper:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Grilled salmon<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup steamed vegetables &#8211; no potatoes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup lemonade with no sweeteners<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00bd cup quinoa<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dessert:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Banana and raspberry smoothie made using \u00bd cup of raspberries and the same quantity of bananas<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_to_Avoid_While_on_the_7-Day_Military_Diet\"><\/span><strong>Foods to Avoid While on the 7-Day Military Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The military diet doesn\u2019t specify any foods to avoid, although for the first 3 days, you\u2019re expected to only consume the specific foods in the meal plan or appropriate alternatives.\u00a0<\/span><\/p>\n<p>Discover the science behind the <a href=\"https:\/\/betterme.world\/articles\/7-day-no-sugar-challenge\/\">7-day no-sugar challenge<\/a> in one of our earlier articles.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66520\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/3-10-1024x576.png\" alt=\"7 day military diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/3-10.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/3-10-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/3-10.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/3-10-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/3-10.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_I_Lose_on_a_7-Day_Military_Diet_Plan\"><\/span><strong>How Much Weight Can I Lose on a 7-Day Military Diet Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The plan claims to help you lose up to 10 pounds in a week (<\/span><a href=\"https:\/\/themilitarydiet.com\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). However, the weight that is shed is mostly water weight and not fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water weight is lost quickly when the glycogen stores in the body decline, usually when you restrict calories and\/or carbohydrates. You\u2019ll most likely regain this weight when you start eating as usual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most guidelines suggest aiming for 1-2 pounds per week for safe and sustainable weight loss. To achieve this, a calorie deficit of 500-1,000 calories per day is suggested, which means that you\u2019re eating 500-1,000 fewer calories than you burn each day. For some people, the military diet may fall within their target calorie intake range. However, it\u2019s still highly restrictive and not ideal for everyone. There are many ways to achieve a calorie deficit.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vegan-keto-diet\/\">Vegan Keto Diet: Exploring a Plant-Based Approach to Low-Carb Living<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_a_7-Day_Military_Diet\"><\/span><strong>Benefits of a 7-Day Military Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><span style=\"font-weight: 400;\">Potential quick weight loss due to restrictive calorie intake.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">It\u2019s free and very simple to follow the routine. You don\u2019t need an advanced book to know what to do.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cheap &#8211; no expensive foods or supplements required.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Everything is outlined, which saves you the stress of what to eat.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">It\u2019s a high-protein diet that helps you feel full, maintains muscle mass, and gives you energy.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons_and_Associated_Risks\"><\/span><strong>Cons and Associated Risks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All that glitters is not gold, and in this case, the outcomes of following the 7-day military diet plan menu sound too good to be true. The downsides of the 7-day military diet are:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">This plan has limited menu alternatives and you must stick to the specified foods.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">According to the Academy of Nutrition and Dietetics, restricting yourself from certain foods places you at risk of losing out on nutrients that can\u2019t be replaced entirely by supplements (<\/span><a href=\"https:\/\/medicalxpress.com\/news\/2013-12-academy-nutrition-dietetics-importance-food.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><span style=\"font-weight: 400;\">The 7-day military diet plan emphasizes some ultra-processed foods that contain a lot of salt, added sugar, and saturated fat. These include saltine crackers, bread, hot dogs, ice cream, and cheese. Therefore, it\u2019s important to ensure that you don\u2019t consume more sodium than recommended, i.e.<\/span><a href=\"https:\/\/www.cdc.gov\/salt\/index.htm\"> <span style=\"font-weight: 400;\">2,300 milligrams<\/span><\/a><span style=\"font-weight: 400;\"> a day (<\/span><a href=\"https:\/\/www.cdc.gov\/salt\/index.htm\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<\/ul>\n<p>If you&#8217;re curious about the <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-meal-plan\/\">calorie-deficit meal plan<\/a>, check out our earlier article<\/p>\n<p><a href=\"http:\/\/7%20day%20military%20diet%20plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66521\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/12-7-1024x576.png\" alt=\"7 day military diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/12-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/12-7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/12-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/12-7-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Controversies_Related_to_the_7-Day_Military_Diet_Plan\"><\/span><strong>Controversies Related to the 7-Day Military Diet Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7-day military diet plan is a very controversial plan, starting with the name that has nothing to do with the armed forces. <\/span><span style=\"font-weight: 400;\">You would also expect it to encourage mental and physical fitness through strength training and other exercises. This is because the armed forces are associated with high levels of endurance activities such as running and swimming, and shorter, explosive movements such as weightlifting and sprinting (<\/span><a href=\"https:\/\/nypost.com\/2019\/07\/22\/the-war-on-the-militarys-diet\/\"><span style=\"font-weight: 400;\">1<\/span>3<\/a><span style=\"font-weight: 400;\">). However, this is not the case with this meal plan. Some proponents encourage only walks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a publication<\/span><span style=\"font-weight: 400;\"> in <\/span><i><span style=\"font-weight: 400;\">Philosophical Transactions of the Royal Society B: Biological Sciences <\/span><\/i><span style=\"font-weight: 400;\">that<\/span> <span style=\"font-weight: 400;\">analyzed nutrition in the military, it was established that proper nutrition is essential for military performance (<a href=\"https:\/\/www.researchgate.net\/publication\/49675193_Military_nutrition_Maintaining_health_and_rebuilding_injured_tissue\">19<\/a>).<\/span> <span style=\"font-weight: 400;\">As it\u2019s not a balanced or nutritionally adequate diet,\u00a0 the 7-day military diet plan is likely just a name that was coined to increase its popularity and make the method seem legitimate. Other controversies surrounding this meal plan include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">There are no studies on the 7-day military diet. Although this eating plan is not based on evidence, proponents have testimonies that prove it works, claiming that the results are due to the combination of different foods in the 7-day diet plan menu. According to these claims, the foods consumed increase metabolism and burn fat. However, these claims have never been scientifically tested.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Consuming below 1,400 calories a day may make it difficult for you to have enough energy to work out. Healthy weight loss diets commonly recommend a combination of healthy meals and exercises for an overall lifestyle change.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">In place of grapefruit, the 7-day meal plan allows substitution with a glass of baking soda for an alkaline environment. The science behind this does not add up. You cannot alter the pH of your body by eating acidic or alkaline foods. It would make more sense if one fruit was swapped with another that is similar in calories and nutrients.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Most of the recommended foods are low in fiber, which is against most basic advice for weight loss. According to the American Heart Association, including high-fiber foods in your diet makes you full without extra calories (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/losing-weight\/fiber-up-slim-down\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Not eating enough fiber can also lead to constipation.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">You\u2019re convinced that the diet worked, but only a bunch of water weight is lost. When you gain weight again, you go back to it because you believe it to be the solution. You\u2019ll be addicted and never consider expert-recommended and medically approved healthy weight loss meal plans.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Vanilla ice cream is high in added sugar. This meal plan recommends the daily intake of ice cream, rather than healthy natural sugar options such as fruits.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66522\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-5-1024x576.png\" alt=\"7 day military diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-5-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\">BetterMe: Health Coaching<\/a> app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_and_Sustainability_of_the_Military_Diet_Meal_Plan\"><\/span><strong>Safety and Sustainability of the Military Diet Meal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Should I follow the military diet for 7 days? This type of dieting for one week is probably not very harmful for an otherwise healthy adult as the time is too short to cause a lasting health issue. However, repeatedly following the 7-day military diet may put you at risk of being malnourished due to the limited calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, promoting ultra-processed foods such as ice cream and hot dogs isn\u2019t ideal. These foods are generally low in filling nutrients such as protein and fiber, but high in added sugar, sodium, and unhealthy fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another problem with this diet is that its highly restrictive nature isn\u2019t sustainable and doesn\u2019t encourage long-term healthy eating habits or help build a healthy relationship with food.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Can_and_Who_Cant_Partake_in_a_7-Day_Military_Diet_Plan\"><\/span><strong>Who Can and Who Can\u2019t Partake in a 7-Day Military Diet Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This diet may be considered by healthy adults who want to lose weight quickly for a special event such as a wedding. You should talk to your healthcare provider before trying this diet, because it isn\u2019t safe for everyone. If you decide to follow this plan, understand that it may help you lose weight quickly, but not for long. Therefore, it\u2019s not recommended for lasting weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, the National Institute of Diabetes and Digestive and Kidney Diseases strongly discourages people over 50 years of age from taking part in any extremely low-calorie diet such as the 7-day military diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We all want a quick fix for our weight loss issues, and the 7-day military diet promises this. However, this is an unsustainable diet because although it\u2019s easy to follow, there are no long-term lifestyle changes for sustainable, long-term weight loss. Remember, the quality of calories you consume is as important as the quantity. Therefore, this isn\u2019t the best plan to follow if you want to attain your weight loss goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rome wasn\u2019t built in one day. Similarly, you didn\u2019t gain weight overnight, and you can\u2019t lose weight overnight. Crash diets such as the 7-day military diet concentrate on short-term outcomes, which won\u2019t be helpful toward your weight-loss goal in the long term. Therefore, we would encourage you to opt for a healthy, long-term weight loss plan such as one that involves lifestyle changes such as the Mediterranean diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66523\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating-1-1024x576.png\" alt=\"7 day military diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Macrobiotic-Meal-Plan_-Guide-to-Mindful-Eating-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_follow_the_military_diet_every_day\"><\/span><strong>Should you follow the military diet every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s not recommended to follow the military diet every day without a break. Following it for more than 3 days can have serious consequences, such as nutritional deficiencies, potential muscle loss, and a gradual slowing of the metabolism as the body tries to adjust to the lower energy intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can make further weight loss harder, and increase the chances of the weight bouncing back (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5764193\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Such a restrictive diet could promote unhealthy eating patterns.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_can_you_use_instead_of_tuna_in_the_3-day_military_diet\"><\/span><strong>What can you use instead of tuna in the 3-day military diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Tuna is a low-calorie, high-protein food that helps preserve muscle mass while cutting calories. If you don\u2019t like or can\u2019t eat tuna, try <\/span><span style=\"font-weight: 400;\">other <\/span><span style=\"font-weight: 400;\">l<\/span><span style=\"font-weight: 400;\">ean protein sources such as grilled chicken, cottage cheese, or tofu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods offer similar nutritional benefits for your military diet plan. For example, grilled chicken breast contains approximately 165 calories per 100 grams, which is fairly close to tuna\u2019s 132 calories per 100 grams (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171477\/nutrients\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_drink_coffee_while_on_the_military_diet\"><\/span><strong>Can you drink coffee while on the military diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can drink coffee while on the military diet, as long as you keep it low in calories. Stick to black coffee without any added sugar, cream, or milk. The caffeine in coffee may even offer a slight metabolic boost and help with fat-burning (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7369170\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, drinking too much coffee can have side effects, such as increased worry, dehydration, and sleep disturbances (<\/span><a href=\"https:\/\/medlineplus.gov\/caffeine.html\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_ice_cream_included_in_the_military_diet\"><\/span><strong>Why is ice cream included in the military diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Eating Ice cream on the military diet may seem surprising at first. This treat can make the diet more enjoyable and easier to stick to in the short term. Ice cream also provides certain nutrients, such as calcium and vitamin D, which are important for overall health.\u00a0<\/span><\/p>\n<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"flex max-w-full flex-col flex-grow\">\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"5e0a5094-1cc4-4c9a-ba5b-5b06a311b9b8\" data-message-model-slug=\"gpt-4o\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\n<p>The 7-day military diet promises quick weight loss, but it\u2019s highly restrictive and may not provide lasting results. Although it can help shed a few pounds in the short term, most of the weight lost is likely water weight. The diet is not affiliated with the military and lacks scientific backing. It also includes processed foods and may lead to nutrient deficiencies if followed long-term. For sustainable weight loss, a balanced diet with lifestyle changes, such as the Mediterranean diet, is a healthier option. Always consult a healthcare provider before starting such restrictive diets.<\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Military_Diet_Plan\" 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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight fast is a dream for everyone who is struggling to shed pounds for health reasons or possibly to achieve a desired physique. There are some fad diets that encourage rapid weight loss within a very short time that you may be considering using just to hasten the process. The 7-day military diet plan [&hellip;]<\/p>\n","protected":false},"author":59,"featured_media":66515,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[211,87],"class_list":["post-10521","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>7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 7 DAY MILITARY DIET PLAN \u27a4 claims to help you shed 10 pounds in one week. Is this true and how healthy is this eating plan? Find out this and much more.\" \/>\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\/7-day-military-diet-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method\" \/>\n<meta property=\"og:description\" content=\"The \u2605 7 DAY MILITARY DIET PLAN \u27a4 claims to help you shed 10 pounds in one week. Is this true and how healthy is this eating plan? Find out this and much more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/\" \/>\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\/7-Day-Military-Diet-Plan_-Understanding-This-Quick-Fix-Weight-Loss-Method-1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sri R, 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=\"Sri R, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/\"},\"author\":{\"name\":\"Sri R\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/82ca9b2e566c0b4c46e56ae485eeb408\"},\"headline\":\"7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/\"},\"wordCount\":2510,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7-Day-Military-Diet-Plan_-Understanding-This-Quick-Fix-Weight-Loss-Method-1.png\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Losing weight fast is a dream for everyone who is struggling to shed pounds for health reasons or possibly to achieve a desired physique. There are some fad diets that encourage rapid weight loss within a very short time that you may be considering using just to hasten the process. The 7-day military diet plan is one such eating plan that claims to assure people of speedy outcomes when they follow it precisely as designed.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Is the 7-day military diet safe? While proponents of fad diets concentrate on selling the positives, rarely do they let you in on the risks that are involved in following such weight loss meal plans. Find out everything there is to know about the 7-day military diet plan, including how it works, what to eat, pros, and cons, and if it\u2019s safe for you to try.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is the 7-Day Military Diet?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Also referred to as the 3-day diet, the army diet, navy diet, and the ice cream diet, it is a low-calorie, low-fat, high-protein weight loss meal plan that entails a 3-day meal plan followed by 4 days off to help you lose considerable weight in just a week. Usually, this weekly cycle is repeated until you attain your weight goal.<\/span> <span style=\\\"font-weight: 400;\\\">According to some proponents<\/span><span style=\\\"font-weight: 400;\\\">, the military diet meal plan was designed by the US military nutritionist for the soldiers to get into top shape quickly (<\/span><a href=\\\"https:\/\/www.healthline.com\/nutrition\/the-military-diet-101\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, this is just a myth. This diet is not in any way affiliated with any army or any government institution.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Does the 7-Day Military Diet Work?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This me ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/\",\"name\":\"7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7-Day-Military-Diet-Plan_-Understanding-This-Quick-Fix-Weight-Loss-Method-1.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The \u2605 7 DAY MILITARY DIET PLAN \u27a4 claims to help you shed 10 pounds in one week. 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Her own journey with Nephrotic Syndrome, an immunodeficiency disorder that affects the kidneys, encouraged her to turn towards a cleaner diet, an active routine, and a healthier life in general. When she's not saving delectable DIY recipes on Instagram, you'll probably find her daydreaming ( and organizing) her next getaway. Sri is a former tennis player, an amateur badminton player, and a ping-pong novice.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/sri-r\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method - BetterMe","description":"The \u2605 7 DAY MILITARY DIET PLAN \u27a4 claims to help you shed 10 pounds in one week. Is this true and how healthy is this eating plan? 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There are some fad diets that encourage rapid weight loss within a very short time that you may be considering using just to hasten the process. The 7-day military diet plan is one such eating plan that claims to assure people of speedy outcomes when they follow it precisely as designed.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Is the 7-day military diet safe? While proponents of fad diets concentrate on selling the positives, rarely do they let you in on the risks that are involved in following such weight loss meal plans. Find out everything there is to know about the 7-day military diet plan, including how it works, what to eat, pros, and cons, and if it\u2019s safe for you to try.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is the 7-Day Military Diet?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Also referred to as the 3-day diet, the army diet, navy diet, and the ice cream diet, it is a low-calorie, low-fat, high-protein weight loss meal plan that entails a 3-day meal plan followed by 4 days off to help you lose considerable weight in just a week. Usually, this weekly cycle is repeated until you attain your weight goal.<\/span> <span style=\"font-weight: 400;\">According to some proponents<\/span><span style=\"font-weight: 400;\">, the military diet meal plan was designed by the US military nutritionist for the soldiers to get into top shape quickly (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/the-military-diet-101\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, this is just a myth. This diet is not in any way affiliated with any army or any government institution.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>How Does the 7-Day Military Diet Work?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">This me ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/","url":"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/","name":"7-Day Military Diet Plan: Understanding This Quick Fix Weight Loss Method - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-military-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/7-Day-Military-Diet-Plan_-Understanding-This-Quick-Fix-Weight-Loss-Method-1.png","dateModified":"2024-12-16T08:35:01+00:00","description":"The \u2605 7 DAY MILITARY DIET PLAN \u27a4 claims to help you shed 10 pounds in one week. 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