Indian Military Diet Plan for Weight Loss

Finally, I am posting the Military Diet Indian Version for Weight Loss on the blog as a lot of people have been requesting for it since a long time.

The Military Diet is claimed to be one of the easiest ways to lose 10 pounds in 3 days without having to exercise. And, at the same time, it is also not that extreme.

But, does the military diet actually work? Read this article to find out everything you should know about the 3 day diet before actually following it for real.

What is the Military Diet? How it Works?

Do remember that this diet was not designed by the nutritionists in the US military. In fact, it is not affiliated with any government institutions.

It just follows a simple math i.e., cutting down calories = losing weight. Nothing above that.

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 10 pounds without doing any workouts.

Military Diet Indian Version (Vegetarian/Non-Vegetarian)

Here is a sample meal plan you should follow during the first three days of the diet without fail. Of-course, you can replace some foods if you don’t like the ones listed in the menu. See the complete food substitutions list.

Military Diet Indian Version

Military Diet: Sample Meal Plan for 3 Days


  • 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 small cup of brown rice/chapati + dal/chicken (choose any 1 combination)
  • A bowl of Veg salad
  • ½ cup Vanilla Ice Cream


  • Grilled Chicken/Fish (or) Paneer (Indian Cheese) – 100 gms
  • Mashed Potato with mixed Salad (Veggies & Fruits of your choice except banana)


  • No snacks are allowed during the three days of military diet except black coffee and lemon/plain water.

You should also try to drink a minimum of 8 to 10 glasses i.e., 3 to 4 liters water per day as it helps to flush out toxins from your body and thus enables quick weight loss results.

What to Eat During the 4 Days After the Military Diet?

During the remaining four days of the week, you’re allowed to increase the calorie limit upto 1500-1800 per day, but remember to avoid any fast foods during this period as it spoils all your efforts that you put during the last 3 days.

Tip: Use MyFitnessPal mobile app to track the number of calories you’re consuming per day.

How Effective is the Indian Military Diet?

Since it is a low calorie diet, you’ll definitely lose weight and if followed in combination with Intermittent Fasting, you’ll see much better weight loss results.

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 Indian Version 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.

Can I do Exercise during the 3 day diet?

Of-course yes! You can start slowly with walking for 30 to 45 minutes every day and continue the duration and pace at which you walk as you got some experience. If you’re interested, add these HIIT workouts in your routine.


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.

Whether it is the Indian Military Diet Plan or the Traditional Military Diet Program, calorie restriction is the key to successful weight loss results.

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


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