The 10 Day Military Diet: Can It Help You Reach Your Weight Loss Goals Or Is It Just A Harmful Temporary Fix?

The 10 Day Military Diet
Photo by Jer Chung from Pexels

What Do People Expect from a Diet?

With such an abundance of various diets online it may be extremely difficult to choose the one that fits your preferences like a glove. Despite the recommendations of health experts, a lot of people are desperate to find a nutritional plan that can help them slim down quickly and effectively. The 10-day military diet claims to be one of those nutritional plans. Read on to find out everything you need about the military diet and whether this eating plan can help you drop some pounds and keep your health in tip-top shape.

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The Basics Of a 10-Day Military Diet

Originally, the military diet is a nutritional plan that claims to help you shed 10 pounds in a week. It consists of two phases, the first lasts 3 days, and the second – 4 days. These phases should be repeated until you reach your desired weight. Despite its name, this diet is not affiliated with any military or government institution.

The 10-day military diet is an extended version of an original military diet and consists of 3 phases: the first, 3-day phase, the second – 4-day phase, and the third, another 3-day phase. Just like in an original version, the 3-day phases here are very strict, and the 4-day phase is less restrictive, with an allowed 1500 calories a day. Throughout the diet, you should avoid milk, alcohol, cream, sugar, and artificial sweeteners.

The 10-Day Military Diet Plan

The first and the last 3 days of the diet have a set meal plan, which should be followed without making any adjustments. Here is the 10-day military diet menu for the 3-day phase:

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Day One

Meal 1 – Breakfast

½ grapefruit, 1 slice whole-wheat toast, 2 tbsp of peanut butter, and 1 cup black coffee

Calories: 334. Fats: 17 g, Protein: 12 g, Carbs: 40 g

Meal 2 – Lunch

½ cup of tuna, 1 slice of toast, and 1 cup black unsweetened tea

Calories: 222. Fats: 3 g, Protein: 30 g, Carbs: 19 g

Meal 3 – Dinner

3 oz flank steak, 1 cup of green beans, ½ banana, 1 small apple, and 1 cup of vanilla ice cream

Calories: 510. Fats: 27 g, Protein: 27 g, Carbs: 62 g

Total Intake for the Day: Calories: 1066. Fats: 47 g, Protein: 69 g, Carbs: 121 g

Day Two

Meal 1 – Breakfast

1 large egg, 1 slice of whole-wheat toast, and ½ a medium-sized banana

Calories: 223. Fats: 7 g, Protein: 11 g, Carbs: 32 g

Meal 2 – Lunch

1 cup of cottage cheese, 1 large hard-boiled egg, and 5 saltine crackers

Calories: 298. Fats: 10 g, Protein: 31 g, Carbs: 24 g

Meal 3 – Dinner

2 hot dogs, 1 cup of broccoli, ½ cup of carrots, ½ banana, and ½ cup of vanilla ice cream

Calories: 585. Fats: 43 g, Protein: 19 g, Carbs: 45 g

Total Intake for the Day: Calories: 1106. Fats: 60 g, Protein: 61 g, Carbs: 101 g

Day Three

Meal 1 – Breakfast

5 saltine crackers, 1 slice of cheddar cheese, and 1 small apple

Calories: 250. Fats: 11 g, Protein: 8 g, Carbs: 32 g

Meal 2 – Lunch

1 hard-boiled egg and 1 slice of toast

Calories: 178. Fats: 7 g, Protein: 10 g, Carbs: 20 g

Meal 3 – Dinner

1 cup of tuna, ½ banana, and 1 cup of vanilla ice cream

Calories: 529. Fats: 22 g, Protein: 59 g, Carbs: 43 g

Total Intake for the Day: Calories: 957. Fats: 40 g, Protein: 77 g, Carbs: 95 g

The 10-Day Military Diet Weight Loss

The 10 Day Military Diet
Photo by Daria Shevtsova from Pexels

To answer the question “How to lose weight in 10 days with the help of a 10-day military diet”, this nutritional plan creates a significant caloric deficit, meaning that it provides you with fewer calories than your burn, making your body use the stored fat as an energy source, and resulting in weight loss. Although the required daily caloric intake varies individually, depending on age, weight, height, level of physical activity, and other factors, the 10-day military diet provides you with around 1000 calories during the 3-day phase, which is less than the recommended minimum of 1500 and 1200 calories for men and women respectively. Such a caloric deficit makes it a very low-calorie diet, which should be followed only under medical supervision.

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Drawbacks And Risks Of A 10-Day Military Diet

This nutritional plan is not ideal for long-term success due to its drawbacks. Here are some of them:

  • Extreme caloric deficit

As was stated above, the 10-day military diet is a very low-calorie diet, which often fails to provide you with the required amount of nutrients and energy, resulting in fatigue, nausea, constipation, diarrhea, and may even lead to gallstones, which is a common side-effect of VLCDs

  • Unsustainable results

This dietary plan leads to rapid weight loss, which is often unsustainable and unhealthy. Followed long-term, this diet may cause nutrient deficiencies, slow metabolism, dehydration, and gallstones.

  • Questionable choice of foods

This diet requires you to consume a lot of processed foods high in sugars and trans fats, which are often banned by medically approved and scientifically backed diets. A high intake of sugar can lead to accelerated skin aging, cellular aging, and an increased risk of acne and fatty liver. And an increased consumption of sodium can result in high blood pressure, increased risk of cardiovascular diseases, and loss of calcium from the bones.


Although the 10-day military diet claims to help you successfully slim down in a short space of time, giving this nutritional plan a try is not recommended. It is extremely low in calories and it may fail to provide you with all the vital nutrients, leading to various health problems. Instead of following this dangerous fad diet, experts recommend sticking to a healthy nutritional plan that creates an adequate caloric deficit. Make sure that your diet includes plenty of fruits and vegetables that will provide you with fiber and a plethora of nutrients, up to your protein and whole grains intake, and make sure to stay hydrated.


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

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