4 Days Military Diet Vegan Plan For Weight Loss 2023 [Updated]

Guide for beginners of the military diet and examples of menus for the regime military or military diet vegan. Know the secret of the military diet. There are lots of people who are looking for the best military diet but don’t find it.

Now, no need to worry about it. You have reached the right place. So let’s go into deep. The military regime is currently one of the most popular weight-loss diets in the world.

It is supposed to help you lose up to 4.5 kg in a single week. This is also free. In other words, there are no books, no expensive food or extra to buy, and no fees.

What is The Military Diet Vegan?

The military military diet, also called the 3-day diet, is a diet that promises weight loss that can reach 4.6 pounds in a week. It’s a diet plan that helps you lose weight fast.

His diet plan includes defined meals for 3 days followed by 4 days off. This weekly cycle can be repeated as many times as necessary until you reach your weight goal. Proponents of this regime claim that it was designed by US Army nutritionists to get soldiers to be in top shape quickly.

In addition to following a sensible and healthy diet, military personnel also get in shape through exercise such as running. Soldiers usually organize running competitions with custom medals as a prize to recognize and encourage top performers. 

In addition to adjusting your diet, exercise is the best way to stabilize your weight and drink your health. If you have a weight loss monitoring group, you can also hold a running adherence race with your friends and customize a race medal as motivation and prizes.

However, the truth is that the military regime is not affiliated with any institution, military, or government. The military regime is known by many other names, such as the marine regime, the army regime, and even the ice cream diet.

Does the Vegan Military Diet Work?

The military regime is divided into two phases that extend over a period of seven days.

Does the Vegan Military Diet Work?Does the Vegan Military Diet Work?

The first phase extends over 3 days. During this phase, you should follow a low-calorie meal plan for the 3 main meals of the day. No snack between meals is allowed.

  • This caloric intake very low compared to what is normally recommended for an average adult explains the weight loss caused by this diet.

  • During the 2nd phase of the military regime, which covers the remaining 4 days of the week, you are invited to eat healthily, but you should continue to keep a low caloric intake.

  • Supporters of the diet claim that you could repeat the diet several times until you achieve the desired weight loss.

Vegetarian Diet Lose 10 Pounds

Here is the meal plan for the first 3 days of the military regime.

Military diet day 1

Real-1st-day-military-diet meal plan of the 1st day of the military diet amounts to about 1,400 calories.

It is made up of :

  • Breakfast

Eat a toast with 2-3 tablespoons of peanut butter. You can take a 1-2 slice of toast.;
Half of a grapefruit;
A cup of coffee or tea (optional).

  • Lunch

A slice of toast;
Half a cup of tuna;
A cup of coffee or tea (optional).

  • Having dinner

A portion of 85 grams of meat with a cup of green beans;
A little apple
Half a banana;
A cup of vanilla ice cream.

Military diet day 2

The meals of the 2nd-day amount to approximately 1200 calories and include:


A slice of toast;
A hard egg ;
Half a banana;
A cup of coffee or tea (optional).
dinner-2nd-day-military-regime- Lunch


A hard egg ;
A cup of cottage cheese;
5 salty crackers;
A cup of coffee or tea (optional).

Having dinner

Two hot dogs, without a bun;
Add to your diet half a cup of carrots and half a cup of broccoli;
Half a banana;
Half a cup of vanilla ice cream.

Military diet day 3

The meal-3rd-day-military-diet 3rd-day plan amounts to about 1100 calories and consists of:


A slice of 25-30g of cheddar cheese;
5 salty crackers;
A little apple
A cup of coffee or tea (optional).


A slice of toast;
An egg, cooked to choice;
A cup of coffee or tea (optional).

Having dinner

A cup of tuna;
Half a banana;
1 cup of vanilla ice cream.
During these 3 days, you are free to drink as much coffee or tea as you wish, provided you meet the calorie limit. I would like to suggest drink as much water as you can.

Military diet day 4

The rest of the week also involves a diet but lightened since snacks are allowed and there are no restrictions on food groups. However, you should limit portion size and maintain a total caloric intake of less than 1,500 per day. These are the only rules to follow during the 4 days.

Additional foods allowed

Substitutions are allowed during the first phase for people with dietary restrictions, but portions should always contain the same number of calories.

  • You can also exchange a cup of tuna with almonds if you are a vegetarian.
  • The golden rule is to always keep the same number of calories.
  • In other words, if you change the meal plan in any way, you should always count the calories.
  • It is also recommended to consume hot lemon water and avoid artificially sweetened drinks.

However, there is no scientific evidence that supports the effectiveness of this practice.

Is Military Diet Vegan Based on Evidence?

The military regime has not been the subject of dedicated scientific studies.

However, it is clear that any normal person can lose a few pounds because of the caloric restriction imposed by this regime.

  • Low caloric intake causes weight loss.
  • On the other hand, supporters of the diet claim that the food combinations in the meal plan have a real benefit of weight loss.
  • They argue that these combinations increase metabolism and burn fat.
  • coffee and green tea are known to contain compounds that can slightly increase metabolism, but there is no known combination of food capable of doing this
  • And from a general point of view, the foods included in the meal plan simply do not seem to match those found in a fat-burning diet.
  • It is true that protein-rich foods stimulate metabolism more than other food groups.
  • But most meals in the military diet are low in protein and high in carbohydrates, which is a bad combination for weight loss.

But there is no fast in the military diet vegan.!

Is Military Diet Vegan safe and sustainable?

The military regime or military diet vegan is probably safe for a normal person largely because it has a very short duration (1 week), which is unlikely to cause lasting harm. However, if you followed this diet for months, the strict limit on calories could increase the risk of nutrient deficiencies.

This is especially true if during the days off you do not regularly eat vegetables and other nutritious foods. In addition, eating hot dogs, crackers, and ice cream every week could cause metabolic problems. Junk food should not be part of your diet.

In terms of sustainability, this scheme is easy enough to follow. It does not involve major changes in long-term habits and only requires the will for a short period of time. That said, it is unlikely to help you maintain a healthy weight for a long time since no change in bad habits is required.

Can you really lose 4.5kg in a week?

This diet has become popular because it promises an effective weight loss of 4.5 kg in a week. However, most of the weight loss will be due to water loss, not to fat loss.

When you limit carbohydrates and calories, glycogen reserves decrease, so the weight of water in the body decreases rapidly.

  • The weight loss result looks good once on the scale, but this weight will be recovered when you start eating normally again.
  • This diet can work in the short term, but not in the long term. If you want to lose a few pounds quickly, then the military regime can help you.
  • But keep in mind that you are likely to regain the weight that you lost very quickly too. It’s just not a good diet for lasting weight loss.

If you are serious about losing weight and maintaining it, then there are many weight loss methods that are much better than the military diet. I hope you liked the post “Military Diet Vegan“. Share it with your friends. If you want to learn more about health and fitness visit our website. Thank you so much for reading.

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