• Exact Day 1–3 menus with calorie counts.
• Substitutes for every single item (vegan, gluten-free, low-sodium).
• Evidence-based explanation of why it works short-term.
• 10 in-depth FAQs answering safety, exercise, and repeatability.
• How to convert this into a sustainable plan during the 4 days off.

1. Can I drink coffee on the Military Diet?

Yes, black coffee is allowed and is commonly used to help control appetite during the 3-day window. The caffeine can slightly increase metabolic rate and help with alertness, but avoid sugary creamers or high-calorie additives which will break the calorie budget. If you normally take milk in your coffee, factor those calories into the day’s total — a splash of skim milk is usually acceptable but be conservative. For sensitive individuals, caffeine can also increase jitteriness and disrupt sleep, and poor sleep can blunt weight-loss progress. Decaffeinated coffee is fine if you prefer. Herbal teas without sugar are equally acceptable. If you’re on medication where caffeine is contraindicated, consult your clinician. Finally, use coffee as a tool, not a crutch — prioritize water and electrolytes as well.

2. Can vegetarians follow the Military Diet?

Yes — with substitutions. Replace tuna or lean meats with high-protein vegetarian sources like firm tofu, tempeh, or cottage cheese. Eggs are already vegetarian; where recipes call for hot dogs, use low-sodium vegetarian sausages or grilled mushrooms for texture. For vegans, replace dairy ice cream with banana nice-cream or unsweetened soy frozen desserts and use nut butter instead of dairy-based options. Key to success is keeping protein intake adequate to protect muscle during the deficit; aim for 0.7–1.0 g protein per lb of ideal body weight where possible. Track portions carefully because some vegetarian swaps (nuts, nut butters) are calorie-dense. If you rely on processed vegan substitutes, choose low-sodium and low-sugar options to avoid adding empty calories.

3. Will I lose 10 pounds in a week?

Some people see 5–10 pounds on the scale after the first week, but much of that can be water and glycogen loss, not pure fat loss. A typical healthy fat-loss rate is 0.5–2 pounds per week long-term; short-term diets accelerate visible losses by reducing carbs and calories. The exact number you see depends on starting weight, body composition, hydration, and sodium intake. Heavy or carb-rich eaters often see a larger initial drop due to glycogen depletion (which frees ~3–4 g of water per gram of glycogen). Therefore, the headline claim can be true for scale weight but not always reflective of sustainable fat loss. Use the diet for a short reset and combine with a maintenance strategy to keep the progress.

4. Is it safe to exercise during the 3 days?

Light exercise — walking, mobility work, gentle yoga — is safe and recommended. The calorie intake is lower than usual, so energy for high-intensity workouts or heavy resistance sessions will be reduced and performance may suffer. If you regularly lift heavy and rely on performance for work or sports, avoid intense sessions during the 3 days but aim for 2 light resistance sessions during the 4-day maintenance window to preserve strength. Stay well-hydrated and stop if you feel dizzy or lightheaded. Always match activity to available energy and consult a healthcare provider for individualized exercise guidance when on restrictive diets.

5. Can I repeat the Military Diet every week?

Technically, some people repeat the cycle for several consecutive weeks, but it’s not ideal for long-term metabolic health. Continuous cycles can lower resting metabolic rate if calorie intake remains chronically low without adequate protein and resistance training. A reasonable approach is to use the 3-day plan sporadically — for example, once every 2–4 weeks — while focusing on sustainable calorie control and exercise in between. If you experience fatigue, irregular periods, or mood disturbances, stop and reassess. For long-term weight management, slow and steady calorie reduction with lifestyle changes is more sustainable.

6. How should diabetics approach this?

People with diabetes should not attempt this diet without medical supervision, because rapid changes in carbohydrate intake can cause hypoglycemia or require medication adjustments. Blood glucose can swing with the low-carb days, and if you’re on insulin or sulfonylureas, you risk dangerous lows. A safer option is to consult your clinician to tailor a medically supervised plan that reduces carbs gradually and monitors medications. Continuous glucose monitoring can help some patients safely trial dietary changes under professional oversight. Do not self-manage medication changes while attempting restrictive diets.

7. What about sodium and blood pressure?

The original plan includes some processed items (saltines, hot dogs) which can raise sodium intake; choose low-sodium substitutes when managing blood pressure. Use low-sodium canned tuna, low-sodium crackers, and nitrate-free sausages. Increase potassium-rich vegetables (broccoli, spinach) during the 4 days off to balance electrolytes. If you’re on blood pressure meds, sudden sodium reduction or increase can change medication needs — discuss diet changes with your clinician. Monitoring blood pressure during the first week of major dietary change is prudent.

8. Can I adapt the diet for gluten-free needs?

Yes, replace toast and saltine crackers with gluten-free bread and rice crackers or certified gluten-free oat biscuits. Check labels on processed items (hot dogs, some peanut butters) for hidden gluten. Most core items — eggs, fruit, vegetables, tuna, meat — are naturally gluten-free. Be mindful that gluten-free substitutes sometimes have higher sugar or fat to mimic texture; prioritize whole-food swaps (rice cakes, quinoa) over ultra-processed options. If you have celiac disease, avoid cross-contamination and confirm product certifications.

9. How do I measure portions accurately?

Use a simple kitchen scale and measuring cups for the first two cycles to internalize portion sizes; this prevents accidental overeating with calorie-dense substitutes. Key measures: 3 oz cooked meat (about the size of a deck of cards), 1 cup cooked vegetables, 2 tbsp nut butter. For bulky vegetables, eyeballing is more forgiving; but for nut butters, frozen desserts, and oils, measure precisely. Once you understand portions, you can switch to visual cues (palm-sized protein, fist-sized veg) for maintenance. Accurate portion control is the single biggest determinant of success on this plan.

10. Will this diet cause metabolic damage?

Short-term use is unlikely to cause long-term metabolic damage for healthy adults. Metabolic damage is more a function of chronic severe calorie restriction combined with loss of lean mass. If you protect protein intake and include resistance training during maintenance, short 3-day cycles are unlikely to permanently lower resting metabolic rate. Problems arise when people alternate crash diets and binging — the yo-yo effect increases fat regain risk. Use the Military Diet as a strategic tool — not a default long-term strategy — and prioritize sustainable habits outside the 3-day window.