Can You Lose 10 Pounds in a Week with the Military Diet?

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Healthy, safe diet and exercise strategies to lose weight for good
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Fad diets like the military diet promise that you’ll lose 10 pounds in just a week. This sounds amazing, but is it true? And if it is, is it safe? Well, the short answers are no and no. Crash diets like the military diet are highly restrictive and don’t take nutrition or exercise into account, and any weight you do lose is largely water weight that you’ll gain right back. And, according to the CDC, losing weight at a gradual pace of 1 to 2 pounds per week is considered safe—far less than 10 pounds in 7 days. [1] In this article, we’ll explore the reality and risks behind the military diet and whether it’s actually possible to lose 10 pounds in a week. Plus, we’ll show you how to lose weight the healthy way to start your weight loss journey on the right foot.

Can you lose 10 pounds in one week?

Crash diets like the military diet claim you’ll lose 10 pounds in 7 days, but any weight you lose will be mostly water weight. Unfortunately, you’ll gain it back when you resume a normal diet. Losing 1-2 pounds per week with exercise, a healthy diet, and stress reduction is a healthier and more sustainable approach.

Section 1 of 5:

What is the military diet?

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  1. Unlike what the name implies, the military diet has nothing to do with soldiers or the army. The diet involves a highly regimented eating plan that lasts for 3 days, with a daily caloric intake around 1,100 to 1,400 calories. This is followed by 4 “off” days where your food options are more flexible, but your calorie limit is still quite low (about 1,500 per day). [2]
    • Even on these “off” days, you’re still consuming less than the daily recommended calorie intake for adults (1,600 to 3,000 per day). Depending on your nutritional needs, this means you could be eating half as much as your body actually needs.
    • The military diet is also known as the 3-day diet. It can supposedly be repeated for up to 1 month or until you reach your weight loss goals.
    • Warning: Despite the diet’s claims and simplicity, there is no real evidence that it’s a safe or effective long-term solution for weight loss.
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Section 2 of 5:

How the Military Diet Works (Diet Plan)

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  1. During the first 3 days, the diet recommends a highly specific mix of foods to eat totaling about 1,100 to 1,400 calories per day, with the calories decreasing slightly each day. [3] According to the official Military Diet website , you can drink water, herbal teas, and caffeinated coffee or tea twice per day with no added sugar or creamers in addition to the foods listed below: [4]
    • Day 1
      • Breakfast: ½ grapefruit, 1 piece of toast, 2 tablespoons (32g) of peanut butter, 1 cup of caffeinated coffee or tea
      • Lunch: ½ cup (113g) of tuna, 1 slice of toast, 1 cup of caffeinated coffee or tea
      • Dinner: 3 ounces of any meat, 1 cup (100g) of green beans, ½ banana, 1 small apple, 1 cup (240g) of vanilla ice cream
    • Day 2
      • Breakfast: 1 egg, 1 slice of toast, ½ a banana
      • Lunch: 1 hard boiled egg, 5 saltine crackers, 1 cup (200g) of cottage cheese
      • Dinner: 2 hot dogs (no bun), 1 cup (91g) of broccoli, ½ cup (64g) of carrots, ½ banana, ½ cup (120g) of vanilla ice cream
    • Day 3
      • Breakfast: 5 saltine crackers, 1 small apple, 1 slice of cheddar cheese
      • Lunch: 1 hard boiled egg, 1 slice of toast
      • Dinner: 1 cup (226g) of tuna, ½ banana, 1 cup (240g) of vanilla ice cream
    • The military diet allows substitutions for those who are gluten-free, lactose-free, vegetarian, vegan, or who have allergies to certain foods.
  2. For the remainder of the week, your food options are much less restrictive. The Military Diet provides a longer list of recommended meals and snacks (with serving sizes) and instructs dieters to choose 1 breakfast, 1 lunch, 1 dinner, and 2 snacks per day from the list, totaling about 1,500 calories per day. [5]
    • Example breakfasts: Yogurt parfait, banana and Cheerios, bagel and lox, cheesy omelette
    • Example lunches: Tuna pita, vegetarian quesadilla, turkey sandwich with pear and Swiss, protein salad
    • Example dinners: Shrimp and zucchini pasta, sushi, pepper cilantro fajitas, Cajun chicken with rice
    • Example snacks: Fruit-and-nut bar, banana with peanut butter, chocolate-covered almonds, air-popped popcorn
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Section 3 of 5:

Is the military diet safe and effective?

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  1. When you heavily restrict calories for a week, you’re likely to lose a few pounds (maybe not quite 10 pounds like promised, though). However, this weight will mostly be water weight, not fat. You also can’t healthily stay in a calorie deficit forever. When you resume normal eating, the initial weight you lost will most likely return (and you might even gain a few extra pounds). [6]
    • This contributes to weight cycling (yo-yo dieting), a frustrating cycle of losing weight on a diet, gaining it back when you’re off the diet, getting frustrated, then trying it all over again.
    • Additionally, the diet plan does not consider nutrition. When you eat the same several foods over and over, you miss out on vital nutrients, minerals, and vitamins you need.
    • Exercise—a vital aspect of healthy and sustainable weight loss—is also not a part of the military diet at all. Without any exercise, you risk losing muscle cells as well as (or instead of) fat cells.
  2. When a fad or trendy diet seems too good to be true, it usually is. The military diet features several common signs of an ineffective-but-marketable plan including: [7]
    • “Guaranteed” weight loss: The diet promises you’ll lose 10 pounds in a week, but guarantees of losing specific amounts of weight in a specific timeframe are unrealistic. No two bodies will react the same to a diet, making this an impossible claim to make.
    • Gimmicky food choices: A sustainable diet for weight loss includes lots of fruits and vegetables, lean proteins, and whole grains. When you see a diet marketing fun foods like vanilla ice cream and hot dogs, it’s most likely a “hook” to draw you in.
    • Highly regimented menus: The military diet doesn’t leave much wiggle room and doesn’t encourage a healthy relationship with food (you’re not learning which foods are healthy for you and why). The recommended portion sizes are also universal and don’t take different body sizes, types, or genders into account.
    • Inconsistent or circular logic: The diet claims to be a 3-day diet, but with the 4 “off” days, it’s really a 7-day diet. Then, it recommends repeating the cycle for up to a month or indefinitely. So, what was marketed as a 3-day or 7-day weight loss plan is actually a long-term, unhealthy, rigid diet.
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Section 4 of 5:

Can you really lose 10 pounds in one week?

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  1. For starters, there is no guarantee you can lose 10 pounds a week. That would involve burning up to 5,000 calories more than you consume each day (1 pound of fat is equal to 3,500 calories) and significantly increasing your cardio time. [8] This is hard to pull off, and even if you did, the results wouldn’t last; since the majority of the lost weight is from water, you’ll gain it back as soon as you begin eating normally. [9]
    • If long-term weight loss is your goal, it’s better to take the slow and sustainable route. The CDC recommends losing only 1-2 pounds per week for healthy weight loss. [10] Continue on to the next section below to learn how!
Section 5 of 5:

Losing Weight the Healthy & Sustainable Way

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  1. We’re surrounded by food, and it’s easy to start snacking when you’re bored, stressed, or feeling emotional. Try to analyze your hunger before reaching for a bite—are you truly hungry? If you just ate a few hours ago and your stomach isn’t rumbling, chances are you’re not truly hungry and your craving will pass. Distract yourself with a healthier activity like going for a walk, playing with a pet, or reading. [11]
    • Of course, don’t feel like you have to deprive yourself constantly, especially if you’re truly hungry. It’s OK to have a healthy snack between meals like fruit, vegetables with a low-fat dip, nuts, or unbuttered popcorn.
  2. A calorie deficit is the key to weight loss. An adult body naturally burns about 1,500 to 2,000 calories a day (without added exercise), depending on your age and sex. [12] To lose weight, you’ll need to consume less than this. One easy way to cut back on calories is to read nutrition labels and stick to recommended portion sizes.
    • For example, instead of pouring cereal from the box and guessing at how much you’re eating, use a kitchen scale to measure out a portion (or a portion and a half, or even 2 portions—as long as you can track how many calories you’re consuming and stay within your goal, you can adjust portion sizes).
    • Fitness coach Francisco Gomez recommends logging what you eat when you're counting calories to keep track of your intake.
    • Warning: Do not severely over-restrict your calories, regardless of your goal. To remain healthy, women should have at least 1,200 calories a day and men should have at least 1,500. [13]
  3. Make sure to eat breakfast to jump-start your metabolism and give you enough energy to last comfortably until lunch, and then, for dinner, begin to wind down and eat the smallest meal of the day. The American Heart Association recommends eating a greater share of your calories earlier in the day so you can consistently fast overnight. [14] This not only helps with weight loss, but can improve your overall metabolic health, too. [15]
  4. When you’re on a diet, water is your best friend! A simple sweet “energy” or “sports” drink can be as much as 400 calories, but water is 0 calories.
    • Unsweetened green tea is another great option. Green tea has lots of antioxidants and 0 calories, which makes it fine to drink on a weight loss journey. [16]
    • If you're really hungry during meals, down a nice big cup of water right before you eat. This will help trick your stomach into thinking that you're more full than you actually are, making you less hungry.
  5. Simple carbs, also called refined carbohydrates, are usually not very nutritious for our bodies and are absorbed very quickly. [17] Avoid simple, refined carbohydrates like cookies, candy, cakes and other baked sweets, syrup or molasses, white bread, white rice, normal pasta, or most packaged cereals.
    • Complex carbs, on the other hand, are full of fiber as well as other nutrients, and get digested by the body and released into the bloodstream far more slowly, keeping you fuller for longer. [18]
    • Some tasty and nutritious complex carbs include whole grain breads and pastas, brown rice, beans and legumes (like lentils), fruits, and vegetables.
    • Avoid fast food as well. Not only is it typically full of simple carbs, but it’s often cooked with trans fats and contains high levels of salt. It’s also unlikely to keep you feeling full.
  6. Choose options like 98% lean beef or chicken breast without the skin attached. Soy products like edamame or tofu are also high in protein, as are many types of fish, including salmon .
    • Protein helps you feel full, encouraging you to snack less after a meal.
    • It’s also important to maintain adequate protein levels while you’re dieting. Protein supports the growth and repair of your cells and lots of other bodily functions. Cutting too much protein out to save calories can lead to health issues. [19]
    • The minimum recommended daily amount of protein is about 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. [20]
  7. This is the recommended amount of exercise for an adult to lose weight at a healthy rate of 1 to 2 pounds per week. [21] Cardio is excellent for burning fat and improving your cardiovascular health, and strength training supports long-term fat burning. Just note that muscle weighs more than fat—as you get stronger, your weight may increase even though your body is more fit and toned. [22] This is why body composition is often a better indicator of your health than pure weight.
    • If fast weight loss is your goal, plan to do more cardio than weight lifting. Strength training and muscle gain burns fat in the long run, but likely won’t help you drop pounds in a week.
    • According to the Mayo Clinic, running for 1 hour at 5mph burns about 606 calories. [23]
    Jillian Michaels, Fitness Trainer & Television Personality

    Push your limits. "The more you change and stress the body, the quicker it's going to adapt and change."

  8. Interval training is where you do really intense activity for only a short period of time, and then moderate or light intensity work for the majority of the time. Scientists have found, in several studies, that people who do interval training actually end up exercising for shorter periods of time and burning more calories than people who go at medium intensity for their whole workout. [24]
    • An example of interval training would be this: while running around a track, go as hard/fast as you can for one whole lap, then jog at a light speed for the remaining three laps. Every four laps is a mile.
  9. Cross-training involves a range of different strength, endurance, mobility, and aerobic exercises that will work out many different parts of your body while generally keeping you from getting bored (which is a huge reason why people stop exercising). [25] Cross-training regimes like CrossFit may not be the best at burning a lot of calories very quickly (they're better at replacing fat with lean muscle), but it's worth trying out. Who knows, you could find a new inspiration!
  10. Not all of your calories have to be burned through exercise. Try walking places as often as you can. For example, you can take the stairs instead of the elevator, walk to work if you live nearby, or park farther away than normal to get in a few extra steps. A nice recreational walk is always an option, too!
    • Consider getting a pedometer or using a pedometer app on your phone. A pedometer will keep track of the number of steps you take during the day and convert the number into calories burned.
    • Or, try getting involved in a recreational sport. Choosing a sport or activity you enjoy can make your weight loss goal feel more attainable (and fun!). For example, a 160-pound person burns about 1,000 calories playing competitive soccer for 90 minutes. [26]
  11. Try to reduce your overall stress and get a good night’s sleep each night. When you’re chronically stressed out, your body releases the hormone cortisol. Cortisol slows down bodily processes that aren’t crucial to surviving an immediate threat (like your metabolism) and speeds up the ones you need to survive. Over time, this can lead to weight gain or more difficulty losing weight. [27]
    • Regular exercise and a healthy diet will help reduce your stress levels. For more help, try meditating, spending time with friends and family, journaling, pursuing creative interests like painting or music, or activities like yoga. [28]
    • Getting good sleep is also critical to stress reduction and efficient weight loss. Sleep deprivation can trigger your appetite, causing you to eat more than you normally might when you’re awake. [29]
  12. The good news is, you don’t have to navigate weight loss alone! If you’re struggling to stay motivated or getting frustrated that you’re not seeing the results you want, consider working with a personal trainer, a dietitian, or your primary care physician to find strategies that work for you. No two bodies are the same, so these professionals can help you find the perfect regimen to tackle weight loss on your terms.
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      Warnings

      • As with any weight loss program, always consult with your doctor or dietitian before you decide to proceed.
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      References

      1. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html
      2. ↑ https://health.clevelandclinic.org/military-diet
      3. ↑ https://health.clevelandclinic.org/military-diet
      4. ↑ https://themilitarydiet.com/military-diet-plan/
      5. ↑ https://themilitarydiet.com/wp-content/uploads/2021/01/military-diet-4-day-off-plan.pdf
      6. ↑ https://health.clevelandclinic.org/military-diet
      7. ↑ https://health.clevelandclinic.org/military-diet
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065
      9. ↑ https://health.clevelandclinic.org/can-you-lose-10-pounds-in-a-week
      1. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342
      3. ↑ https://health.clevelandclinic.org/calories-burned-in-a-day
      4. ↑ https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy
      5. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC8017325/
      6. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC8532518/
      7. ↑ https://health.clevelandclinic.org/green-tea-health-benefits
      8. ↑ http://www.nlm.nih.gov/medlineplus/ency/imagepages/19534.htm
      9. ↑ https://www.helpguide.org/wellness/nutrition/choosing-healthy-carbs
      10. ↑ https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
      11. ↑ https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
      12. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
      13. ↑ https://www.livescience.com/health/anatomy/how-many-more-calories-does-muscle-burn-than-fat
      14. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
      15. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC8292807/
      16. ↑ https://orthoinfo.aaos.org/en/staying-healthy/cross-training/
      17. ↑ https://my.clevelandclinic.org/health/articles/9464-body-mass-index-bmi
      18. ↑ https://health.clevelandclinic.org/stress-and-weight-gain
      19. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257
      20. ↑ https://www.uchicagomedicine.org/forefront/research-and-discoveries-articles/getting-more-sleep-reduces-caloric-intake

      About This Article

      Article Summary X

      To lose 10 pounds in a week, limit yourself to 1,200 calories a day and avoid eating processed foods like cookies and french fries. Make it a goal to exercise for 4 hours every day, and focus on high-intensity cardio exercises like running, cycling, and using an elliptical. Also, try to walk instead of driving as much as possible throughout the week so you're burning more calories. Read the article for more ways you can lose 10 pounds in a week, like playing a sport or joining a dance class!

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