Indian Military Diet: Lose Weight Quickly

Check out the Indian version of the 3-Day military diet with both vegetarian and non-vegetarian options.

The military diet is currently one of the most popular nutrition trend in the world. It is claimed to help you break the weight loss plateau and lose weight quickly.

What is the Military Diet?

The military diet is a fast weight loss diet based on a set low-calorie meal plan. The diet involves a 3-day low-calorie meal plan followed by 4 days with fewer restrictions. Proponents of the diet claim that it was designed by nutritionists in the US military in order to get soldiers into top shape quickly. However, the truth is that the diet isn’t affiliated with any military or governmental institution.

How does it work?

It is a calorie restricted meal plan that involves eating low-calorie foods for the first 3 days followed by a maintenance period of 4 days, where you’ll be eating around 1500 calories to maintain your lost weight.

So, for a total of 7 days or 2 phases (diet for 3 days & maintenance for 4 days), you’ll be losing around 4 Kg without doing any workouts.

3 Day Military Diet for Indians (Vegetarian/Non-Vegetarian)


  • A slice of brown bread (toasted) with 2 tbsp peanut butter (or) an Omelette with 3 whole eggs (use just 1 tsp olive oil if needed)
  • 1 Apple or 1 Banana
  • A cup of black coffee or tea without sugar & milk


  •  A slice of toast / Two rotis
  •  A cup of veg sabji
  •  A bowl of dal and rice / Chicken and rice
  • Two apples


  • Grilled chicken (200 grams) / grilled fish (200 grams) / a bowl brown rice and dal
  • Mashed potato
  • Vegetable salad
  • Two bananas

Feel free to drink as much coffee or tea as you want, as long as you don’t add any calories from sugar or cream. Drink plenty of water too.

The Remaining 4 Days

The remainder of the week also involves healthy eating. Healthy snacks are permitted and there are no food group restrictions. However, you are encouraged to limit portion sizes and keep total calorie intake under 1,800-2000 per day.

In short, The first 3 days of the diet have a set menu, while the other 4 are less restricted. You are still encouraged to eat healthy and restrict calories for the remaining 4 days.

Are the Results Permanent?

Well, no diet in this world could promise you that. Weight loss or weight maintenance is a continuous process. The longer you follow a healthy diet routine, the longer you’ll stay fit without adding any extra pounds.

Can I Repeat this Military Diet Again & Again?

Hmm! It is not advisable to continue the diet for more than a week at a stretch. You can, however, leave a gap of 1 week before starting another session. However, during the week gap, you should remember to follow healthy meal plan for maintaining the weight.


No Weight Loss diet can guarantee you sustainable results unless until you change your bad eating habits. So, if you think you can follow some diet for a week and lose weight permanently, then you’re wrong. It won’t work like that.

To keep the lost weight, you need to maintain a healthy lifestyle and there is no other way. Hope, you understood the logic behind weight loss.

Do share your doubts, if any, in the comments section below.

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Anjali K

Written by Anjali K

Fashion and Lifestyle Blogger


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Thanks… Was struggling to find Indian dieting options


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