Despite its intriguing name, the vegan military diet bears no actual connection to military practices. Instead, it serves as a plant-based alternative to the traditional military diet, which is known for its restrictive nature and claims that participants can shed up to 10 pounds (approximately 4.5 kg) within just one week by adhering to a 3-day period of calorie limitation. The underlying framework of both diets remains consistent; however, the significant distinction lies in the fact that the vegan military diet exclusively incorporates vegan-friendly foods.

This article aims to provide comprehensive insights into the vegan military diet, detailing recommended foods, its potential impact on weight loss, and an evaluation of its overall healthiness.

Understanding the Vegan Military Diet

The vegan military diet is a restrictive eating plan inspired by the original military diet, often referred to as the 3-day diet. This approach consists of a structured 3-day low-calorie meal regimen, typically providing between 1,100 and 1,400 calories per day, followed by a break of 4 days where normal eating resumes. By alternating between restricted and unrestricted eating periods, this diet aligns with the principles of intermittent fasting.

Participants are encouraged to maintain this eating pattern for a duration of up to 4 weeks, or until they reach their target weight loss goals. The primary distinction between the original military diet and its vegan counterpart lies in the incorporation of plant-based substitutes for conventional items like meat, dairy, and eggs, making it a more inclusive option for those adhering to a vegan lifestyle.

Notably, aside from this key difference, the foundational structure of both diets remains identical, making the vegan military diet a practical and effective alternative for individuals seeking to follow a vegan diet while still enjoying the benefits of a regimented meal plan.

The Meal Plan

Much like the conventional military diet, the vegan adaptation consists of a 3-day phase of limited food intake followed by a 4-day period with a more relaxed approach to eating.

Sample 3-Day Meal Plan

Breakfast:

• One Serving of Fruit: 1/2 grapefruit, 1/2 banana, or 1 small apple
• One Serving of Carbohydrates: 1 slice of whole wheat toast, 5 saltine crackers, 1/2 cup (93 grams) of quinoa or couscous, or 1/2 cup (130 grams) of baked beans
• One Serving of Nuts: 2 tablespoons (32 grams) of peanut butter or 15–20 almonds
• One Beverage: 1 cup (236 mL) of coffee or tea — without any sweeteners or non-dairy milk alternatives

Lunch:

• One Serving of Vegetables: 1/2 avocado, recommended daily
• One Serving of Dip: 1–2 tablespoons (15–30 grams) of hummus, also recommended daily
• One Serving of Carbohydrates: 1 slice of whole wheat toast, 5 saltine crackers, or 1/2 cup (93 grams) of quinoa or couscous
• One Beverage: 1 cup (236 mL) of unsweetened almond, soy, or hemp milk, or a cup of coffee or tea without sweeteners or plant beverages

Dinner:

• Two Servings of Fruit: 1/2 banana, 1 small apple, 1 cup of broccoli, 1 cup of green beans, or 1/2 cup of baby carrots
• One Serving of Protein: tofu prepared in any way that has fewer than 300 calories, 2 veggie hot dogs without buns, or 1/2 cup (85 grams) of canned chickpeas
• One Serving of Dessert: 1 cup (236 mL) of plant-based ice cream, suggested daily

As part of the plan, the diet advises gradually reducing calorie intake each day, encouraging the least food consumption on the third day. For instance, lunch might consist of just a slice of whole wheat bread, 1 tablespoon (15 grams) of hummus, and half an avocado.

The 4 Remaining Days

During the following 4 days off from the diet, you are permitted to consume more calories, allowing yourself a respite from the stringent rules. However, it is recommended to limit your intake to no more than 1,500 calories per day on these days, which still represents a level of restriction.

The diet promotes choosing breakfast, lunch, dinner, and two snacks from a selection of suggested foods. For example:

• Breakfast: oatmeal made with a plant-based beverage, diced apple, walnuts, and a sprinkle of cinnamon
• Lunch: a black bean wrap using whole wheat tortillas, avocado, lettuce, and salsa
• Dinner: vegan chili served with tortilla chips, shredded vegan cheese, and a side salad
• Snacks: air-popped popcorn without any seasoning or butter

While the diet asserts that there is greater flexibility during these days, the food options remain quite limited.

Overall, the vegan military diet is quite restrictive, providing a narrow array of approved food items.

Is the Vegan Military Diet Healthy?

The vegan military diet is generally viewed as neither healthy nor sustainable. This 3-day regimen offers an intake of fewer than 1,400 calories daily, which falls significantly short of the recommended caloric needs for most individuals.

According to the 2020–2025 Dietary Guidelines, women aged 18–60 are advised to consume between 1,600 and 2,400 calories daily, while men in the same age bracket should aim for 2,200 to 3,200 calories per day. However, it's essential to recognize that the ideal calorie intake varies based on one's activity level—whether someone is sedentary, moderately active, or highly active. Additionally, personal health conditions and individual goals can further influence these recommendations.

If you adhere to the prescribed 1,500-calorie limit for the subsequent 4 days, you are still likely to consume considerably less than your body requires for optimal function. Notably, the diet does not advocate for any physical activity, instead depending on a significant calorie deficit to facilitate weight loss. Should you incorporate exercise into your routine while on this diet, your body will undoubtedly require more calories to sustain that activity.

Moreover, while the diet provides vegan options for adherents of plant-based eating, these alternatives are rather limited, with small portion sizes and a high degree of processed foods. In essence, this approach does not accurately depict what a nourishing plant-based diet should entail.

A truly healthy plant-based diet is rich in a wide array of minimally processed vegetables, fruits, complex carbohydrates, healthy fats, and plant proteins like beans, lentils, and tofu .

Heads-up

The quest to “get nutrition right” can be alluring but may lead to adverse effects. If you find yourself preoccupied with food or weight, feeling guilt about your dietary choices, or frequently engaging in restrictive eating habits, it may be beneficial to seek support. Such behaviors can indicate a disordered relationship with food or the presence of an eating disorder.

Disordered eating behaviors and eating disorders can impact anyone, regardless of gender identity, race, age, socioeconomic status, or other identities. These issues can arise from a complex interplay of biological, social, cultural, and environmental factors—not solely due to exposure to diet culture.

Is the Vegan Military Diet Effective for Weight Loss?

The vegan military diet might facilitate temporary weight loss, yet it's common to regain any lost weight once you revert to your regular eating habits. This diet is intentionally low in calories, which typically creates a significant calorie deficit, leading to weight reduction. Nevertheless, the initial weight loss — particularly the touted 10 pounds (4.5 kg) in just a week — primarily results from a decrease in water weight. When calorie intake is restricted, your body starts to utilize its glycogen reserves, which are composed of 3 grams of water for every gram of glycogen stored.

In essence, as glycogen stores diminish, water is also lost, contributing to the illusion of weight loss. However, once you begin to eat adequately again, the weight often returns. Over a prolonged period, there could be some reduction in fat; however, muscle mass is likely to decrease as well. This muscle loss is largely attributed to the diet's low protein content and the lack of emphasis on physical activity. To preserve muscle mass during weight loss, it's essential to consume sufficient protein and remain physically active.

Moreover, the severely limited caloric intake is likely to lead to heightened feelings of hunger and can make the eating pattern unenjoyable, rendering it challenging to maintain over extended periods. Additionally, this diet fails to offer practical, sustainable healthy eating strategies or skills — such as understanding nutrition labels, meal planning, and cooking techniques — which are crucial for maintaining weight loss after the diet concludes.

The Bottom Line

The vegan military diet serves as a plant-based adaptation of the well-known military diet, both of which are characterized by their restrictive nature and low caloric intake. While this diet claims to facilitate rapid weight loss, it is highly probable that most of the weight will return once you go back to your regular eating patterns, particularly since it is advised to be followed for a maximum of four weeks.

This diet's restrictive approach raises concerns regarding its safety for long-term adherence. Instead, it is far more beneficial to adopt a healthy and sustainable diet coupled with an exercise routine that you find enjoyable and can stick with, which will aid you in achieving lasting weight loss results.