Military Diet Substitutions: The Ultimate Guide To Losing 5-10 Pounds In 3 Days


Military Diet Substitutions: The Ultimate Guide To Losing 5-10 Pounds In 3 Days


Are you having trouble losing those few extra pounds? Have you tried other weight loss programs and haven’t seen the results you are looking forThe military diet could be a great option to help you achieve your weight loss goals. There are also lots of military diet substitutions so you can make something that works for youYou may have read our other article about the 3 day military diet, but here are some more helpful facts to dive even deeper.

Why The Military Diet Works vs. Other Diet Programs

The military diet is a threeday program which outlines which food to eatand the specific amounts you should consume. If you follow it exactly, you‘re guaranteed to have successIt’s very important, however, not to go right back to eating the same way that was causing the added weight after you complete the diet. Sticking to an improved diet and making daily work outs a priority are great ways to make sure that you feel good each and every day.

You‘ve probably heard about the many dietary options you can consider when looking for a diet. This list not only includes a variety of diet and exercise plans but also weight loss pills and powders, all claiming to give you impossible results.

But do these weight reduction items and programs truly live up to their claims? You‘re probably skeptical of the military diet as well, as it‘s often found in these sort of lists.

The military diet works because it helps to decrease your appetite in the long term, rather than just providingshort term weight loss.

military diet substitutions

What Is The Military Diet?

The military diet is a combination of low-calorie foods that are designed to work together in your body to help you successfully lose weightThe diet is 3 days on and 4 days off the program. This allows your metabolism to keep running normally, instead of slowing it down which many diets tend to doA slow metabolism can cause you to lose weight less quickly.

The military diet is also often referred to as the Navy diet, marine corps diet, mayo clinic diet, hot dog diet.

Is the Military Diet Legit Or A Scam?

If you want to see maximum results when you try the Military Diet, don’t go back to your bad eating habits on your four days offYou might feel  you‘ve earned the right to eat your favorite junk food, but resist the urge! Instead, try to find healthy alternatives so you don’t set yourself back on your offdaysEat normally but do not try to over-compensate for the time you behaved. Bingeing on your guilty pleasure foods will cause you to gain the weight you‘ve lost right back. On the four days offit‘s recommended that you consume about 1300-15 00 calories every dayThe meals should be made of up lean protein and vegetables. If you eat carbohydrates, try to limit them.

military diet substitutions
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Who Is The Military Diet Designed For?

If you‘re trying to lose weight in an extremely short amount of time, then this program is for you. Maybe you‘re trying to drop those last few nagging pounds for your upcoming wedding, or to feel more confident in a bathing suit. This is a great way to drop weight quickly. It can be perfect if you‘re trying to lose a large amount of weight over a long period of time as well.

Does The Military Diet Work?

Having been initially created by expert nutritionists in the USA armed forces to keep military members fit and in shape, you can be assured that the military eating routine really works.

The diet is designed to give you a low-calorie count for your meals, built into a specific eating routine. Eating these small meals throughout the day is what gives your fat the ability to burn itself so quickly. It‘s also a pretty easy, accessible way of dieting for a large number of people.

The military diet is popular because you can lose up to ten pounds in a week. You don’t have to engage in strenuous exercise or take any sort of weight loss drugs or prescriptions. Following this specific plan allows you to increase your metabolism rate which means you‘ll burn fat and lose weight quickly. There’s no gimmicks or false promises involved with the dietyou simply follow the proper eating plan.

military diet substitutions

If you don’t  the foods in the diet plansit‘s possible to find military diet substitutions. Try to find proper substitutions, rather than just giving up on the diet. If you have food allergies to some of the listed foods, find gluten or lactose-free products to substitute the foods you can‘t eat. If you‘re vegetarian or vegan, you can do the same thing. The main idea is to make sure your substitutes are just as healthy as what‘s in the original diet. There are many substitutes in the diet plan that can be made throughout the process. Regardless of your dietary needs and preferences, you can make the most out of this weight loss regime and have success doing so!

Related: Top Diet and Workout Programs for 2017

top rated workouts and diets here

Military Diet Substitutions: Replacing Calories 

One of the most important aspects of swapping out foods is to make sure that your military diet substitutions are an equal amount of caloriesThe actual weight of your food isn’t as important as the number of calories it‘s made of. Portions also don’t matter as much. As long as you‘re eating the proper amount of calories, your portions and replacements don’t matter.

An example of this is that four ounces of cottage cheese has the exact same amount of calories as one ounce of cheddar cheese. So you can see that there’s a pretty big difference in portion size, but the calorie count remains the same. Similarly, one can of tuna is about two hundred calories. This equals about twenty almonds. There’s a pretty significant difference in the amount of food, but the calorie count is still the same.

You can see how this calorie swap and flexibility gives you a lot of different options. It‘s also relatively straight forward and simple to follow. This allows you to be as creative or restrictive with your calorie count as you‘d .

Advantages & Benefits of the Military Diet

1. If you follow the outline the diet provides, or provide your own military diet substitutionsyou get the proper balance of nutrients.

2You eat the same pattern of food, making it simple to follow and predictable. Nothing gets introduced halfway through, and you don’t have to do any sort of exercise. This makes it different from many health improvement plans.

3The foods included in the diet are simple to prepare. You‘ve got lots of time to cook, eat and go on with your day!

5The program is completely free, unlike many other popular diets.

Related: Free Trial of 21 Day Fix Program

The Military Diet Is A Type Of Irregular Fasting

Any diet regimen that directs less than one thousand calories a day is basically a form of fasting. Fasting changes the way the body works. When you fast, your Insulin- Growth Factor (IGF-1) levels are brought down. This is a good thing! Other than weight reduction and aiding your digestive system, low IGF-1 lowers your risk of diabetes. With lower levels of IGF-1 from fasting, your body makes a shift from growth-mode to repair mode. This transforms your body into a fat burning machine. Sounds pretty great, right?

military diet substitutions

Try Not To Hold Back On Fat On The Military Diet

In recent years, society has become relatively “fat phobic.” The truth is, some fats are very bad for you. However, healthy fats do exist and are good for you to eat even on the military diet. Try to avoiding eating fat free products  yogurt, dressings, and other foodsThe fat free products actually tend to be less healthy for you than just eating products with the fat in them. Eating healthy fat makes you feel full for longer period of time. If you‘re consuming healthy fats, your metabolism will get a boost, helping you to lose weight.

Is The Military Diet Safe?

In short stints, the military diet is totally safe. However, it‘s not designed to be a permanent weight loss or healthy eating planIt‘s drastic and intense in order to get big results in a short period of time. Living off of that amount of calories per day is not sustainable, espeically while working out. If you don’t eat the necessary ingre

As far as sustainability, this eating regimen is genuinely simple to doIt doesn’t require a long period of time, with complex plans or expensive products. It‘s simple, short, and cheap. No matter what you call it,

However, you will need to work to keep the weight off after completing the diet. Since it‘s a drastic change, your body doesn’t have time to actually change its physical makeup. Therefore, if you end the diet and pick up your bad eating habits immediately, the weight will come back. It‘s important to eat healthier when you‘re done the military diet and build in an exercise routine in order to keep the weight off.

3 Day Diet Examples

Here are some examples of how to structure the military diet. This also includes military diet substitutions in case you have allergies or preferences.

Check out our downloadable and printable PDFIt outlines the meal plan for each day of the diet and is super beneficial to hang up on your refrigerator, save to your phone or tape to your desk at work.

Military Diet Shopping List

Here is a short and simple list of snacks for the next time you are at the grocery store. If you are looking for more things to add to the list, just search “military diet grocery listin google. You will be sure to find images, meals, seasonings, recipes, and dinner menu ideas for the military diet. Before you start the marines diet, make sure you have these foods at home.

  1. Tuna (3 cans)
  2. 2 Bananas
  3. 2 Apples
  4. Coffee or tea
  5. Peanut butter
  6. Whole wheat bread
  7. Grapefruit
  8. Eggs
  9. Green beans
  10. 3 oz meat (any meat)
  11. Carrots
  12. Broccoli
  13. Saltine crackers
  14. Cottage and/or cheddar cheese
  15. Vanilla ice cream

3 Day Military Diet Meal Plan: Day One

Breakfast: Eat a half of grapefruit and a slice of whole wheat toast with two tablespoons of peanut butter. One cup of coffee or tea is allowed, but skip the creamer in order to spare yourself calories.

Lunch: Eat one slice of whole wheat toast topped with half a cup of tuna. Another cup of tea or coffee is allowed, or you can apply those calories to another meal.

Dinner: Pick your favorite protein, but focus on leaner meats  chicken or turkey. Eat three ounces of protein with one cup of green beans, half of a banana, and a small apple. For dessert, a half cup of ice cream is allowed.

3 Day Military Diet Meal Plan: Day Two

Breakfast: One slice of toast, half a banana, and a hard boiled egg with a little salt is best for breakfast on day two.

Lunch: One cup of cottage cheese or cheddar cheese and a hard boiled egg. Five saltine or crackers of similar caloric makeup are allowed.

Dinner: Two plain hot dogs or three ounces of a preferred meat can be your protein. Fruits and vegetables are important, so eat one cup of steam broccoli, a half cup of sliced carrots and a banana. If your sweet tooth needs to be satisfied, you can indulge in half a cup of vanilla ice cream for dessert.

3 Day Military Diet Meal Plan: Day Three

Breakfast: If you don’t want to eat bread again for breakfast, five saltine crackers are allowed. Two ounces of cottage cheese or cheddar cheeseand a small apple will round out your meal. Be sure to eat at the same time you ate yesterday, and not skip breakfast even if you‘re not hungry. This keeps your metabolism running so you can burn fat.

Lunch: For lunch, one egg boiled or fried, whichever you prefer! Eat it with a slice of whole wheat toast. If you‘re gluten free, use gluten free bread but make sure that the calorie count is similar.

Dinner: For dinner, one cup of tuna and a banana. Add a cup of ice cream if you feel  you need that sugar rush, or substitute those calories for a healthier option.

As always, remember that drinking water is extremely important! You should be drinking a minimum of half your weight in ounces each dayFor example, if you weigh 200 pounds, then you should be drinking 100 ounces of water. Most people don’t get anywhere close to this goal. It makes a huge difference in not only losing weight but also just your energy levels and overall health!

17 Helpful Military Diet Substitutions

1Is There A Substitution For Coffee?

In the diet plan, it is clearly stated that you can choose between green tea and coffee. However, no sugar or milk is allowed. Sugar Free Hot Cocoa is also allowed. If you do need sweetener, try to use raw honey or maple syrup since they are all natural.

military diet substitutions

2I Hate Grapefruit! Military Diet Substitutions For Grapefruit

Due to the bitter taste, grapefruit is generally not a favorite fruit for many. There are, however, very few alternatives that can replace the amazing nutrition this fruit provides. Oranges or other citrus fruits will not provide the same weight loss results as grapefruit. Because of this, they aren’t a good substitute. If you really hate grapefruit, consider taking a half tablespoon of baking soda dissolved in water.

3I‘m Allergic To Peanut Butter!

Whether you hate the taste or are allergic to peanuts, you might need to avoid peanut butter. Other types of nut butter are a totally easy swap. Consider things  almondcashew or sunflower nut butter. They’re delicious and just as nutritious!

4I‘m Not A Big Seafood Person

If you hate fish, you can find an alternate substituteYou basically need to make sure that you substitute the tuna with the same amount of another protein source. Be sure that it‘s lean  chicken, turkey or extra-lean beef. This way you stay within your calorie count. If you‘re vegan or vegetarian, consider protein sources  tofu, cottage cheese, nuts, or beans. Whatever works with your restrictions!

5. Meat Substitutes

If you‘re vegan or vegetarian, replace meat with a good source of a complete protein  beans, lentils, tofu, or quinoa. Don’t skimp on the protein and just eat more of other things. You need the protein in order to keep yourself full as well as to have energy throughout the day.

6. I‘m Allergic To Eggs

Eggs are a pretty big part of the military dietYou can make them any way you want, hard boiled, fried, scrambled, etc. If you do need an egg substitutedrink a cup of milk, or eat a quarter cup of nuts and seeds.

7Substitute For Bread In 3 Day Diet

There’s a wide range of substitutes for bread. A quarter cup of sunflower seedsa half cup of whole grain cereal or a half of protein bar. A quarter cup of yogurt, half a teaspoon of flax seed are also adequate swap-outs for bread.

8. 3 Day Military Diet Substitutes For Bananas

Some people absolutely hate the taste and texture of bananas. Bananas can be replaced by two kiwis, a cup of papaya or two apricots. You can also choose to go for plums, grapes, or a serving of apple sauce. Just make sure that you‘re continuing to stick to the same amount of calories in a banana, which is about 80-90.

military diet substitutions

9. Military Diet Substitutes For Green Beans

Another commonly disliked item on this military diet plan is the green beans. Luckily, they can be swapped with most types of leafy green vegetable, such as spinach or lettuce. Tomatoes are an okay substitute as well, as long as you make sure you don’t go over your calorie limit.

10. 3 Day Military Diet Substitute For Carrots

You can easily substitute carrots with squash, beets, parsnips, celery or bell peppers.

11. Ew, Broccoli Is Gross!

Broccoli can be substituted by similar vegetables  cauliflower or brussels sprouts. Any sort of leafy green, or asparagus is also acceptable.

12. Cheddar Cheese Substitute For Military Diet

Cheddar cheese can be swapped by any other type of cheese as long as you watch your caloriesCheese and dairy products, in general, vary a lot in calorie amount to pay attention to your portions and calorie count. If you want to avoid dairy, you can eat an egg or another form of protein.

13. Cottage Cheese Military Diet Substitutions

You can easily replace cottage cheese with plain greek-yogurt, ham or eggs. Also, you can choose ricotta or cheddar cheese.

14. Saltine Crackers Diet Substitutions

One of the best substitutes to the saltine cracker is rice cakes. They’re delicious and can make you feel  you‘re eating more, as they have more substance.

15. Ew, hot dogs?

If you don’t  hot dogs, feel free to choose another form of hot dog  tofu or turkey dog. Or you can just go for a different source of protein. If you‘re a vegetarian, go for some lentils or portobello mushrooms.

 16. Apples Substitute

Though most people  apples, there are options if you don’t. Pears, plums, dried apricots or peaches work as substitutes. Or add in a vegetable  tomatoes or carrots.

17. Ice Cream Substitute On Military Diet

If you‘re trying to avoid desserts, a cup of fruit yogurt or apple juice will give your body the needed sugars.

military diet substitutions


When it comes to what to drink, water is the best choice, hands down. There’s no limit to how much water you can drink, so go for itThe more you drink the better. It‘ll flush bad toxins out of your body and keep you hydrated. Avoid soda and other drinks filled with fake ingredients and sugar altogether. Remember, anything you drink factors into your calorie count as well and most of the calories we consume in a day come from beverages.

One thing to remember is to refrain from drinking alcoholAlcohol affects your weight more than you know it, so if you want to lose 10lbs and maximize your weight loss, don’t do it.

For more replacement menu ideas to snack on, check out this review.

Military Diet Substitutions Grocery List

  • Tofu or turkey hot dogs
  • Rice cake
  • Squash
  • Greek Yogurt
  • Ricotta Cheese
  • Beets
  • Parsnips
  • Spinach
  • Lettuce
  • Fruit yogurt
  • Apple juice
  • Pears
  • Plumbs
  • Dried apricots
  • Peaches

Many people use a different version of the military diet because they don’t like or are allergic to so of the foods and they do what is best for their body. Just be sure that you are getting the necessary nutrients you need and be careful to not over do it either.

Exercising On The Military Diet

When it comes to exercise during the diet, feel free to take it easy and go on a daily walk for about 20 minutes each day. Only do simple things such as walking. If you do much more intense activity during this diet as your body won’t have enough calories to properly build back from your work out. It‘s better to save the intense workouts for once you end the diet and develop a new healthy eating plan.

3 Day Military Diet Results

Therefore, the best way to get results out of the military or army diet plan is to follow it without cheating. The average user loses weight in the 3days of this diet, but it is not sustainable long term and could cause you to crash.

When you finish the 3 days, slowly start introducing normal foods and eating patterns into your diet again but don’t go back to eating junk and to your normal eating patterns.

There are tons of recommended meals for healthy eating and this recipe is my favorite for any time of day:

3 Day Military Diet App Recommendations

The use of technology has made dieting on the military diet so simple.

You can count calories and track exercise and weight loss like apps such as My Fitness Pal’s Calorie Counter & Diet Tracker or Calorie King. There are also a number of three day military diet related apps that you can download for IOS or Android that may help you through your journey on the diet.

Should I Try The Military Diet?

If you are still unsure if the military diet is right for you, make sure to check out some reviews online. Many men and women have found this diet effective, while others have not. You can listen to their stories of what work, tips, solutions, schedule, recipes, and more.

The most important thing to remember is that every body and each person’s metabolism and build is different. You won’t know what kind of results you will get until you try.

So we suggest trying out the diet and if it doesn’t work for you, keep trying other diet programs, count your calories and exercise until you find something that works.

3 Day Military Diet Testimonials and Reviews

There are many testimonials that swear by this 3day schedule. There are even vegetarians who have found a veggie only military diet substitutions plan. One thing to keep in mind is that your calorie intake will be lower than normal. For some, it is too extreme, but it has been proven to lose up to 10 pounds with this diet. Some people over a couple months have naturally lost over 30 lbs using this detox.

There are a lot of positive things that can come from the military diet when you do it properly. Remember, military diet substitutions are possible but must be done so correctly so that you see good results.

3 Day Military Diet Before And After Pictures & Videos







Kassia’s 3 Day Military Diet Video

Also, check out Kassia’s experience with the military diet here!

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For more information on the military diet and military diet substitutions, check out the following resources:

Cleveland clinic:

Military diet blog:

Discussion2 Comments

  1. Hello, im glad i read this article, my question is, is this training program good for everybody? im 18yrs and just getting into bodybuilding, do you think its right for me to go all heads on with this program

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