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Military Diet FAQs

Answers to the most frequently asked questions on the 3 day Military Diet

I can’t live without coffee. Can I still drink coffee on the Military Diet?

Some of us really love (need) coffee, so we understand why everyone asks about coffee! Caffeine withdrawal is no fun either, especially when you’re on a low calorie diet. So here’s some good news… Black coffee has less than 5 calories per cup, so if you need to sneak in a cup here and there, just cut out the equivalent calories elsewhere. Do not add cream and sugar. You can add Stevia if you like. You’re welcome… (more about Coffee on the Military Diet)

What do I eat on the 4 days off the Military Diet?

We recommend a diet of 1500 calories or less on your days off if you really want to see results on the Military Diet. Here’s a menu plan to help you plan your days off the diet: 1500 calorie diet plan

Can I add cream and sugar to my coffee on the Military Diet?

No, you cannot add extra calories to the diet. And Stevia is the only sweetener we recommend. Splenda and its friends are not good for you!

I don’t drink caffeine. Will the Military Diet still work for me?

Yes. Caffeine is a mild metabolic stimulator and appetite suppressant, but going without will not dramatically alter your results.

How Many Calories on the Military Diet?

Please see our Military Diet Calorie Count page

Is there a vegetarian and vegan version of the Military Diet?

Yes, there is a vegetarian and vegan version of the 3 day Military Diet

Is the Military Diet for men too?

Of course! Just add 100 extra calories per day, preferably in the form of protein, not carbs.

I can’t lose weight on the Military Diet. What gives?

Funny you should ask! We have an article just for you called “I Can’t Lose Weight“…

I don’t like (fill in the blank). What can I substitute for (fill in the blank) on the Military Diet?

Please see our substitutions page.

If I use substitutions on the Military Diet, how much of something do I substitute for something else?

Size doesn’t matter on this diet. When you’re making substitutions, worry about calories, not size. Make sure whatever you substitute has the same amount of calories as what you’re eliminating. For instance, let’s say 4 ounces of cottage cheese has 100 calories. Substitute 1 ounce of cheddar cheese to get the same 100 calories. If you’re substituting almonds for tuna, you don’t use the same measurement for almonds as tuna. Almonds have way more calories for their size than tuna. One can of tuna is equal to about 20 almonds, just under 200 calories. Eating a cup of almonds would blow the diet to smithereens.

Can I space out my meals on the Military Diet or do I have to eat everything at once?

Spacing out your food won’t make any difference to the diet’s results. Some people work weird hours too, so eat what you want, when you want. Just don’t eat food that’s not listed on the diet!

Can I snack on the Military Diet?

No, you cannot add extra food to the Military Diet. But if you want to save something from one meal and eat it as a snack at a different time, that’s okay. Carrots for instance, or banana. Maybe ice cream…

Can I add seasoning to food on the Military Diet?

The only seasonings we recommend are zero calorie seasonings like salt, pepper, lemon juice and Mrs. Dash. Other no calorie seasonings include fresh garlic, ginger, cilantro, dill, cayenne pepper, red pepper flakes, curry, turmeric, cumin, sage and rosemary. VERY low calorie seasonings like mustard, Frank’s hot sauce and low sodium soy sauce can be used in tiny amounts. You can use garlic powder, but not garlic salt. We also have a post about low calorie seasonings on the Military Diet and the healthiest condiments to use on your days off. 

I don’t understand the cycle of the Military Diet? How many days is the diet?

You follow the Military Diet food plan for 3 days and then you take 4 days off. The cycle is weekly. You can do the Military Diet for as many weeks as you feel comfortable… Or until you reach your goal weight. If you want good results, don’t over compensate and eat everything in sight on your four days off. Eat normally. For even better results, eat 1500 calories or less on the four days off.

Can I drink alcohol on the Military Diet?

No you cannot drink alcohol during the three days of the Military Diet. You can drink alcohol on your days off. Here are some guidelines for alcohol on the Military Diet.

Can I exercise on the Military Diet?

By all means. If you exercise on the Military Diet, you can expect even better results. We recommend walking 30 minutes every day while you’re on the diet, that means 7 days a week! If you’re already on a cardio/weight lifting/circuit program before you start the diet, keep at it. But if your workout makes you feel dizzy or weak because of the low calorie count on the diet, something has to give. Slow down your exercise during the three days and try something more moderate. If you ever feel uncomfortable or weak, stop what you’re doing.

Can I take vitamins on the Military Diet?

Yes, please read here about the Military Diet and multivitamins

What about portion sizes on the Military Diet?

See here for portion sizes

How do I cook food on the Military Diet?

You can steam or boil vegetables. Eating your vegetables raw is fine too. Grilling or baking meat is the best option.

Why am I losing less weight on the Military Diet than when I first started?

When you first start the diet, your metabolism gets a bit of shock and you lose weight quickly. The more weight you lose, the less calories you need to ingest and weight loss slows down. For instance, a 300 pound person probably burns about 3000 calories a day. If they go on a low calorie diet, they’ll lose weight quickly. A 150 pound person only needs about 1500 calories a day, so they still lose weight, but not as quickly. Thinner people need less calories to live and will lose weight more slowly.

What about starvation mode?

Starvation mode is the #1 INTERNET WEIGHT LOSS MYTH. Your weight loss does NOT slow down on the Military Diet because you go into ‘starvation mode’. Starvation mode is one of the biggest diet myths on the internet. On a week long diet, there is no such thing as starvation mode. So called ‘starvation mode’ does not happen overnight or in a few days. Speaking of internet myths, no, the weight loss is not just water weight either.