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All About the Trending 7 Day Military Diet Plan – A Quick Way To Lose 4 Kilograms In One Week!

Looking for a quickest possible way to lose weight? Here is a brand new military diet plan that will successfully help you lose 10 pounds in just 7 days. Yes! It just takes one week for you to stick on to this diet plan to look back into the mirror and appear slim and gorgeous.

Military diet plan

If the word “Military diet plan” sounds too strict, you need to junk off the thought! The plan is not so rigid. In fact, there is something called military diet substitutes, which means that you can substitute the products from your diet plan with other convenient foods, so that you give much lenience to your taste preferences.

You need not really impose heavy restriction but still afford to lose around 4.5 kilograms within one week.

Here is everything you need to know about a military diet for weight loss and how this helps you shed unnecessary calories and make you look perfectly fit.

Table of Contents:

What Exactly Is A Military Diet Plan?
What You Need To Do While Following A Military Diet Plan?
Make Up Your Mind Not To Cheat On The Plan
Know The Military Diet Menu And Prepare A Military Diet Food List
Prepare An Extra List Of Substitutes
Be Ready To Follow The Military Diet Meal Plan
Benefits Of Military Diet Plan

What Exactly Is A Military Diet Plan?

A military diet plan as you think is not a diet plan that is followed by soldiers or people in the army. It is still called an army diet or a navy diet! Surprisingly, it is also called an ice cream diet.

It could have been named so because of the basic idea of having to lose 10 pounds in such a short span of time that sounds so rigid and tough! But is it really so tough!? Read on and decide it for yourself.

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What You Need To Do While Following A Military Diet Plan?

As you know, the military diet for weight loss is actually a 7-day military diet plan but interestingly, the diet plan is confined only to the first three days of the week, during which you must follow a strict low-calorie diet.

The next four days of the week are casual wherein you will still have to follow a low-calorie diet, but there are no serious restrictions. (the restrictions are limited). So the summary of the diet plan basically looks this way.

Phase -1 (3 Days) – Monday, Tuesday and Wednesday – A diet plan that only allows you to have not more than 1100 -1400 calories per one day.

Read More:  1200 Calorie Diet for Weight Loss

Phase – 2 (4 Days) – Thursday, Friday, Saturday, and Sunday – A diet plan wherein you can follow your regular diet plan i.e. you can eat the foods of your own choice but be careful about the number of calories being consumed. The lesser the calories more is the benefit.

If you feel that following the plan has not resulted in a successful weight loss, you have to extend the diet plan to another week and continue the cycle until you lose 10 pounds.

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A Stepwise Procedure Of Following A Military Diet Plan

Step – 1 Make Up Your Mind Not To Cheat On The Plan

  • Once you have opted for the diet plan, make sure that you do not leave the plan in the middle and ensure that you stick on to it. But, how do you stick on?
  • If you feel that you might leave the plan in the middle, picture yourself looking slim fit and keep yourself reminding that you have set a goal to achieve this new look!
  • And by the way, the plan just takes one week, so it is not really necessary to be hard on yourself. A week can just pass by a blink of your eye.
  • So, now that you are all set to go for this plan, and have a basic idea of what this diet plan looks like, you just have to know a military diet meal plan that gives you an idea of what to eat and when to eat!

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Step – 2 Know The Military Diet Menu And Prepare A Military Diet Food List

Since you have made up your mind that you are going to change your eating habits for the upcoming seven days, prepare a foods list and hit your nearby grocery store to buy the new veggies so that you can keep the foods in store for following seven days.
Here is a military diet food list you can refer so that you frame a good idea about the military diet meal plan.

A Well Categorized Military Diet Menu

A Well Categorized Military Diet Menu
List Of Fruits

  1. Bananas
  2. Apples
  3. Grapes
  4. Or, any other substituent of these fruits

List Of Beverages

  1. Water
  2. Coffee
  3. Black coffee
  4. Tea

List Of Meat Products

  1. Tuna
  2. 3 ounces of meat (a variety of your own choice)

List Of Vegetables

  1. Carrots
  2. Broccoli
  3. Green beans

List Of Protein Sources

  1. Eggs
  2. Peanut butter
  3. Whole grain bread
  4. Bread Toasts
  5. Hot dogs

Other Ingredients

  1. Cheddar cheese
  2. Cottage cheese
  3. Vanilla ice cream
  4. Saltine crackers

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Step -3 – Prepare An Extra List Of Substitutes To Keep Them Handy

The substitutes for diet plans have been designed so that you can go for these alternate food products if you have an allergic reaction towards the original foods present in the military diet meal plan or if you cannot really rely on these foods due to any major health issue.

List Of Military Diet Substitutes

Ensure that you are not too quick to change your mind to rely much on the military diet substitutes because this may wreck the total idea of a quick weight loss.

Relying on the substitutes every once in a while because of some reasonable health problems is exceptional. You can be easy on some foods that you may not find much tasty or appetizing.

1. Grapefruit


If you are not too much into the taste of grapefruit, you can substitute this with baking soda. All you need to do is mix a half teaspoon of baking soda in a glass of water and drink this.

But, grapefruit is a rich fruit source of antioxidants that help in keeping your system strong and resistant as you follow the diet plan. Also, grapefruit contains a lot of vitamins and minerals in it which is why considering grapefruit would be the best option rather than choosing baking soda.

2. Bananas

I don’t really think that bananas are needed to be substituted because these are the healthiest and excellent energy giving foods.
If you hate bananas for whatsoever reason, you can substitute bananas with the following fruits but these fruits are not individual substitutes and you have to consume all these fruits at a single go.

Since you are going through a strict diet plan, it would be the best option to choose bananas as they help in increasing stamina and keeping you energetic throughout the day.

3. Apples

If you crave a rich fruit flavour but find apples boring and not so appetizing, you can replace them with any of the following foods.
military diet food list

  • Apricots
  • Peaches
  • Zucchini
  • Plums
  • Pears

Well, you can have your own taste preference in choosing between apples and a combination of these lovely fruits because both of them can serve your purpose and keep you healthy.

4. Coffee and Tea

benefits of military diet

If you have been looking for a healthy weight loss, you can substitute your cup of regular coffee with a cup of healthy green tea. You cannot, however, be allergic to Coffee but if you feel that coffee contains added sweeteners which may disturb your diet plan, you can use green tea as the substitute.

5. Tuna


If you are a meat eater, you wouldn’t really hesitate to eat tuna. But, some people still look for a change because they don’t like the taste of a canned tuna or the most common reason why some people would like another better option is they are vegetarians.

So, here is the best military diet substitutes for tuna

  • Tofu, peanuts, cottage cheese and almonds, or
  • Your favourite variety of a lean meat product (It would benefit much if you consider a variety of fish), or
  • Half or One avocado and one to two tablespoons of hummus

Read More: Best Benefits of Avocado

6. Carrots

The reason why carrots are included in a military diet menu is that they can keep you full but do not make you gather those extra unnecessary pounds. If you feel you cannot eat carrots, you can substitute them with any one of the following foods.

military diet vegetarian

  • Celery
  • Beetroots
  • Squash
  • Parsnip
7. Broccoli

Broccoli is an excellent food for weight loss because broccoli contains zero fats and fewer calories. These are rich in dietary fibres which keeps your stomach full for a longer time.

You can substitute broccoli with any kind of green leafy vegetable like

military diet substitutes

  • Brussel sprouts
  • Cauliflower
  • Asparagus
  • Spinach
  • Romaine Lettuce
8. Green beans

The first thing that hits my mind when I hear the word low-fat vegetable is green beans. No other vegetable can meet the efficacy of green beans when it comes to weight loss diet. This is perhaps the simplest and easy to go food for a military diet meal plan, but you can also substitute this with other low calories foods like

Military diet plan

9. Eggs


I can very confidently say that eggs are the saving grace of your military diet menu list because these are the best source of protein and they save your taste buds from being bored of all the routine foods of the diet plan.

  • They do not let you crave for more food and hence they help you stay away from binge eating. You can replace egg with
  • One to two slices of bacon or
  • Milk (one full glass) and a handful of Dry fruits or
  • Two chicken wings
10. Peanut butter

military diet meal plan

This tasty ingredient has been included in the list of military diet menu by keeping in mind the number of calories and proteins present in peanut butter. If you are unable to consume peanut butter due to any reason, you can replace it with the following military diet substitutes.

  • Almond butter
  • Soy butter
  • Black bean dip
  • Hummus
11. Whole grain bread

Whole grain bread

Whole grain bread is the most commonly used diet ingredients for someone who wants to lose weight fast because they fill your tummy and reduce your appetite. But, they may not please your taste buds.

So, here are the best military diet substitutes for bread

  • Two rice cakes or
  • A half cup of fresh Greek Yogurt topped with flax seeds or
  • One complete protein bar or
  • One corn tortilla
12. Hot Dogs

military diet food list

Hot dogs as the name seems may not sound like the foods that are suitable for weight loss but I was surprised much to know that two hot dogs combined together do not contain more than 300 calories.

If hot dogs are not your taste of preference, you can switch on to some of these military diet substitutes that almost serve the same amount of calories.

  • Lentils
  • Beans
  • Soy dogs
  • Tofu
  • Bologna sausage
  • Turkey dogs
  • A meat product like bratwurst
  • Mushrooms
13. Cheddar Cheese

Cheddar Cheese Nutrition

The most interesting fact about cheddar cheese is that apart from being a tasty ingredient that adds a nice flavour to your taste buds, this delicious ingredient is very low in calories and therefore serves the purpose of a healthy weight loss.

If you are looking for a replacement that will serve the same purpose as cheddar cheese, you can go for any of the following military diet substitutes.

  • Ricotta cheese
  • Tofu
  • Soy cheese
  • Eggs (Make sure you do not exceed the required calories)
  • Two tablespoons of hummus along with one glass of almond milk
14. Cottage Cheese

7 day military diet

You cannot miss on cottage cheese if you are looking for ways to shed fat quickly because this ingredient is low in fibre and high in proteins which makes it one of the topmost ingredients meant for a successful weight loss.

The substituents for both cottage cheese and cheddar cheese are almost the same.

  • Ham
  • Cheddar cheese
  • Tofu
  • Soy cheese
15. Vanilla Ice Cream

Vanilla Ice Cream

A military diet plan is perhaps the only diet plan that contains vanilla ice cream as one of the ingredients aimed for weight loss. But, it is not so unnatural to eat ice cream for weight loss unless you do not exceed the permissible limits.

Who wouldn’t love to savour ice creams when they are included in the diet plan. But if you are still looking for a change, here are the best substitutes.

  • A glass of fresh flavoured apple juice or
  • A glass of almond milk (try not flavouring the milk) or
  • A fruit flavoured yoghurt
16. Saltine Crackers

military diet vegetarian

Saltine crackers are nothing but those biscuits that are sprinkled with salt on their top! If you feel that these biscuits do not serve any purpose for weight loss, here is how they do. Each saltine cracker does not contain more than 15 calories.

If you do not prefer the taste of saltine crackers, you can substitute them with the following foods

  • Crackers that are free from gluten
  • Rice cakes

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Step – 4 Be Ready To Follow The Military Diet Meal Plan

Now that you are clear about all the foods that are to be included in the military diet meal plan and you are all set to follow the diet plan, you can now stick this chart on your wall and make up your mind to start following the plan as soon as possible.
You can refer the below mentioned military diet plans for meat eaters and Individual military diet vegetarian plan.

Military Diet Plan For Non-Vegetarians
Week/TimeDay -1Day-2Day-3Remaining four days
Breakfast1.One Grapefruit
2.One wheat bread taken with two tablespoons of peanut butter
3.A cup of coffee or tea
1.One boiled egg
2.One slice of wheat bread
3.One banana
1.One apple
2.One slice cheese (cheddar)
3.Saltine crackers – 5
Lunch1.One cup of Tuna
2.A single slice of toast
3.One cup of coffee (should necessarily be caffeinated)
1.One egg (boiled)
2.One cup of cheese (cottage)
3.Saltine crackers – 5-7
1.One slice of bread
2.One egg
You can get back to your regular diet plan for the rest of the four days
(But you have to be careful about the number of calories being consumed, lesser the calories, more is the benefit)
Dinner1.Your preferred variety of meat (only 3 ounces)
.One complete cup of green beans
2.One apple and one banana
3.One cup of vanilla ice-cream
1.Two hot dogs
2.Half cup carrots
3.Half banana
4.Half cup vanilla ice cream
1.One cup Tuna
2.One banana
3.A single cup of vanilla ice cream
Military Diet Vegetarian Plan
Week/TimeDay -1Day-2Day-3
BreakfastReplace boiled egg with one glass milk and a handful of dry fruits
LunchReplace Tuna with one avocado and one to two tablespoons of hummusReplace boiled egg with one glass milk and a handful of dry fruitsReplace boiled egg with one glass milk and a handful of dry fruits
DinnerReplace 3 ounces of meat with Tofu, peanuts, cottage cheese and almondsReplace Tuna with one avocado and one to two tablespoons of hummus

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Benefits Of Military Diet Plan

A military diet plan has been designed for people who have to lose weight very quickly under unavoidable circumstances.

Models who wish to look slim and gorgeous in photoshoots opt for this kind of a diet plan as this is the quickest possible way to shed calories within a short span.

However, if you are looking for a way to lose weight very quickly, a military diet plan is definitely not your cup of tea as there are no prominent benefits of military diet plan.

This popular diet plan may work the best for you if you are very needy about losing weight (a quick weight loss) for a wedding photo shoot or if you want to look gorgeous for an upcoming prom night event, a military diet plan is the best way to go!

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