Military Diet Day 2: Keep Your Eyes on The Prize

If you’ve made it this far, then good for you! Are you wishing it were all over sooner, or are you starting to get the gist of it? If you want this to work, you have to stick it out and learn everything there is to know about the Military Diet day 2. You’ll be prepared to face another day of hard work and dieting, bringing you closer to your ideal weight. We’re here to help with every bit of information available, so that you’ll stay on track and understand exactly what you’re facing.

The menu

Today’s menu is quite generous, since you’ll get to eat hot-dogs and ice cream!

Military diet - day 2

That being said, your meals will look like this:

Breakfast (245 kcal):

  • 1 Egg – 75 kcal
  • 1 Slice of Toast – 120 kcal
  • 1/2 Banana – 50 kcal

Lunch (375 kcal):

  • 1 Cup of Cottage Cheese – 230 kcal
  • 1 Hard Boiled Egg – 75 kcal
  • 5 Saltine Crackers – 70 kcal

Dinner (610 kcal):

  • 2 Hot-dogs (without bun) – 350 kcal
  • 1 Cup of Broccoli – 35 kcal
  • 1/2 Cup of Carrots – 25 kcal
  • 1/2 Banana – 50 kcal
  • 1/2 Cup of Ice cream with vanilla flavor – 150 kcal

The science

This day has 1230 kcal, out of which half are at dinner time! Goes to show you what a myth not eating too much for dinner is. The Military Diet is more about food combinations than anything else, because chemical reactions between food items are more important than the time of day you consume them.

Another thing we notice is that every meal has food items from every food group: more protein and fat, but also some smaller amounts of carbohydrates. You can’t find fat at breakfast, but that’s because this meal should give you an energy boost. You can easily get that from the egg’s proteins and from the sugar found in the banana. That slice of toast will help you feel fuller, and provide you with the much-needed fiber for the day. Checkout our piece on the nutritional benefits of eggs in the military diet.

Military Diet Breakfast Day 2

Lunch gives you a bit more fat from that cup of cottage cheese. The calcium found in dairy accelerates fat loss, and also, in combination with proteins (from the egg) it increases the metabolism and gives you the sensation of fullness. Those saltine crackers haven’t a lot of carbs, but they are also a great source of fiber, which should never be neglected from your diet.

Military Diet Lunch Day 2

Dinner comes as a real feast. Your metabolism was raised during the day, which helped increase fat burning, and that should also be the case with dinner, even though it has the same amount of calories as the previous meals combined.

You’ll get a lot of fiber, and a few carbs with the veggies on your plate, healthy fats and calcium with the vanilla ice cream, a lot of proteins from the two hot dogs, some sugar from your half of banana.

Military Diet Dinner Day 2

Military Diet Dinner Day 2

In fact, it could be said that the dinner from Military Diet Day 2 illustrates accurately the science behind the whole diet: it combines high-protein (hot dogs) and high-fat, high-calcium foods (vanilla ice cream) with low carb ones (banana), while also adding some low-density energy foods (carrots and broccoli). When those substances meet, they react chemically in such a way that makes your body burn more fat, at a higher rate, while at the same time allowing you to feel satiated.

The substitutions

You may be allergic to some food items, vegetarian, or maybe you just want something else. You can substitute them, but only with others that have similar nutritional properties and the same amount of calories. Therefore, you can change proteins for proteins, fats for fats and low carbs for low carbs.

See also: 3 Day Military Diet Substitutes: Learning About Foods, Calories, & Dieting

Whatever you do, don’t ADD anything else, especially nothing sugary. It’s not a tragedy if you drink a cup of coffee or green tea, but make sure to eat less of something else, if you do. The Military Diet doesn’t allow processed sugar under any circumstance, so don’t add any in your drinks. Also, don’t even dream of substituting high-fat foods with low-fat ones, they have a ton of sugar in them. Don’t exchange toast for white bread, since it has more carbs, nor vanilla for chocolate ice cream.

All that being said, here is a helpful list of substitutes to make your life easier:

  • Eggs → Milk, Chicken Wings, Seeds, Nuts, Bacon
  • Toast → Whole Grain Cereal, Rice Cake, Tortilla, Saltine Crackers
  • Banana → Kiwis, Apricots, Papaya, Plums, Apple Sauce, Grapes
  • Cottage Cheese →Ricotta Cheese, Greek Yogurt (plain), Eggs, Ham, Cheddar Cheese, and Tofu
  • Saltine Crackers → Rice Cakes, Gluten-free Crackers
  • Hot dogs → Turkey/ Tofu /Soy dogs, Portobello Mushrooms, Luncheon Meat, Bratwurst, Deli Meat, Baloney, Lentils
  • Broccoli → Cauliflower, Spinach, Brussel Sprouts, Asparagus
  • Carrots → Squash, Parsnip, Beets, Celery, Bell Peppers
  • Vanilla Ice cream → Fruit-flavored Yogurt, Apple Juice, Strawberry/ Vanilla/ Almond Milk with banana flavor

The tricks

There comes a point in every diet where we may think of giving up, because it’s become too hard. Intermittent fasting is certainly for the single-minded, but determination isn’t all that matters.

Stay focus on your diet

If you know a trick or two, you could always make any diet feel easier on your mind and body.

  • Stay focused on your goal. If you feel you’re slipping off the track, remind yourself that you’re here on Military Diet Day 2 because you wanted to lose weight fast, and there’s no easier way to cut around it. Likewise, it keeps you motivated to constantly repeat to yourself the boons this diet will beget you. Be aware that it doesn’t last long; three days pass in a flash.
  • Share your experience. Maybe you’re feeling a bit cranky and tired, thinking about giving up, or how good a donut would taste. But guess what? The Military Diet means that your body isn’t getting the amount of sugar it was used to, so you’re surely cranky. If you see your co-workers eating pizza, you’re understandably jealous and moody. Today doesn’t have any coffee on the menu, so you’re feeling more tired. That’s all normal! Be sure to find an online community to share these things with. Finding the support you need, will make things a lot easier.
  • Stay away from the counter. Don’t weigh yourself! We know you’re fretting about how much weight you’ve lost, anxious to see the promised results. But what if you get discouraged? On the other hand, you could get too excited about all the weight you’ve lost and decide to reward yourself. Although that treat may not have a lot of calories, it could reverse all the progress you’ve made – remember that the Military Diet employs scientific principles which must be respected at all costs for it to function.
  • Keep yourself busy. You can’t eat if you’re constantly doing something. You could take a walk in the park, play with your dog, or use this opportunity to finally learn how to do origami.
    Nevertheless, refrain yourself from activities which would normally encourage your binging habits. Don’t go to your grandma’s house, she’ll insist you at least taste her famous homemade Sheppard pie. Don’t go to the movies with your friends, you’ll be tempted to eat popcorn and drink a soda. Basically, just think of things you like doing, that don’t involve eating. Time will pass faster, and you’ll be less cranky.
  • Exercise. Another idea to stimulate your endorphins is by exercising. You’ll immediately feel better, and at the same time more accomplished. When you successfully finish a hard workout, you get the feeling that you could do anything. You’ll therefore get the much-needed motivation to keep you on track with your diet. You’ll also feel happier and notice that some time has passed without you checking to see how much until this is all over. See our must-read article on how exercise helps your body during the military diet for more information.
  • Drink lots of water. If you drink a couple of glasses of water before every meal, you’ll feel fuller. The same goes for in-between meals. You can quench your hunger by sipping a bit of water. Chances are, a lot of this hungry feeling is just in your head, since you were used to a different kind of food. However, you’re not starving and you’re eating more than enough calories to sustain your bodily functions. That’s why it’s better to put something in your stomach, and it will not send any more hunger signals to your brain.
  • Pace your meals. Some studies have argued that eating at a slower pace can actually make you feel fuller. So try taking your time at every meal, at least 20 to 30 minutes. You’ll give your body enough space to process the food, and the digestion will be completed more thoroughly. Likewise, you’ll give your stomach the appropriate time to send your brain the signal that it’s full, as the feeling of satiety isn’t instantly perceived by the brain as such.
  • Snack. Keep half a banana or some ice cream for a snack. The Military Diet doesn’t prohibit it, and if you keep something for later, it’ll almost seem like a treat. Not to mention that this type of snacking can keep you motivated enough to continue your journey.

The experiences

Many people have reached Day 2 of the Military Diet and shared their experiences online:

Jenna was very pleased with the menu, but she did cheat with adding peanut butter on her crackers – and it didn’t seem like a bit, either. She also added some low-calorie ketchup on her hot-dogs, which is again a mistake, since it’s very high in sugar.

She didn’t feel guilty about those additions either, as she was pleased with her 2 pound weight loss after day 1. We told you, stay away from the counter, or you can fall in the same trap!

Other people found that the food was tastier, and easier to eat than the day 1 menu. Progress can also be seen in the mirror, not just on the counter, though temptations lie everywhere. This young girl says it was really hard to refrain herself around her friends who were eating chips, but she managed to do it.

She is very pleased with that, because she knows portion control is a problem for her, and the Military Diet can help you learn how to do it. However, not many could accomplish that, so take our advice and avoid activities which encourage eating.

This isn’t Donna’s first experience with the Military Diet, and she felt hungry this time around, but knows it will all go by very fast. She’s also happy with her healthier food choices which helped her lose 5 pounds since the first weigh-in, and admits that she’s been eating fast-food for longer than she should have. Lunch hour was especially difficult for her, seeing all her colleagues eat whatever they wanted. She’s pretty convinced that all the weight she’s lost is just water-weight and she plans on adding jogging again in her exercise routine to also burn some fat.

All in all, people are pretty happy with how much they’ve lost and what they’ve learned: the significance of portion control, exercise and eating healthy, balanced meals. Some seem wary of the fact that they might have lost just water weight, but the science behind the Military Diet shows that you’re also losing fat, since you’re consuming fat-burning foods which accelerate your metabolism. Moreover, you’re not losing too much muscle weight, especially if you’re weight-training, thanks to the high-protein foods.

Military Diet Day 2 seemed easier to handle by everyone, and you can do it too! Remember that this diet was designed to make you lose weight fast. It can make you feel quite hungry as it has almost half of the daily caloric intake for the average person.

If you have trouble in your self-control department, you can apply all the tricks we talked about, or even come up with some of your own. What’s more, don’t be discouraged by other people’s personal experiences. Everyone’s body works differently, and we each have our own personality traits. Even if you don’t feel as high-spirited as others, make sure you’re still not giving up. One more day to go!

About the author
Angie Moore
Angie Moore

Angie brings a mix of knowledge and experience in diet creation and fitness best practices. With Kansas State University‘s bachelor’s degree in dietetics and over 7 years of experience working with thousands of clients to better their life, Angie is passionate about your health and well-being. She is also a well-known foodie, having published a few books about diets that work. For most of the time, you can find her in the gym working out with friends and clients, pushing them for top results and fulfilled life.

  • Jamey Bronn

    Thanks for the article! It is really a great help, and very detailed!

    • Thanks Jamey! I hope it helped you a lot. Tell us how it made a difference in your fitness goals.

  • Mary Ong

    Wow! I can be free of this myth – eat dinner like a beggar but breakfast like prince! Actually it made sense. Actually there are no “golden” rules broken and this article really made sense. 🙂

    • Choosing which food to eat that is low in fat and sugar is a great way to start any diet regimen. Portion control still counts, so eat wisely.

  • Albert Dorell

    I used to play music when I exercise, but now I don’t, I find it distracts me too much. I will just stay focus and keep my eyes on the prize. 🙂

    • You can try a variation of musical beats to motivate you to move. There are many playlists in most popular legal streaming sites that contain a lot of music suited for your exercise. Don’t be afraid to experiment.

  • Timothy Hugine

    I am actually starting this today, I also have my mom doing it with me! Seems pretty nice. I already had the first day breakfast and will be preparing lunch in 30 mins, currently in college which is why it is kind of late.

    • Hi Timothy (and Mom!). I’m so glad to know that you’re starting on the diet. You’ll enjoy the benefits of having a set of meal plans that can help you lose weight. You don’t have to think of what food to eat or drink. Everything is taken cared of in terms of calorie requirements and portion control.
      Good luck on your diet journey and don’t forget to drink lots of water, too! Thanks for reaching out and hope to hear your experiences with the diet soon.

  • Chloe Walker

    I guess one major thing this military diet is teaching us is to change our eating habits. After all, it will be worth it. Sometimes, it just becomes a habit for us to eat 2 cups of ice cream for desserts or eat snacks in between meals.

    • That’s a good point Chloe. The military diet helps people change their eating habit and how they view food. Portion control and calorie counting are still important when losing weight. So is exercise. These are all emphasized in the 3 day military diet.

  • Justin Perez

    I often hear the word CHEAT DAY for those undergoing a diet. I don’t get it. Why involve yourself on some kind of a discipline such as dieting, when you will just cheat? If we are really passionate about something like being healthy, we need to watch what we eat. Thanks for this post, Angie. This helped a lot in making our bodies healthier. 🙂

    • As they say, “no pain, no gain!” Losing weight is a lifestyle and guarding what you eat and how you manage your fitness regimen really helps a lot. Remember that discipline is key. While dieting may be difficult, it shouldn’t feel like prison. So flexibility counts, too.

  • Brandon Young

    When it comes to snacks, my favourite would be a peanut butter or a tuna sandwich. The best ever. 🙂 But, I suggest that even on snacks, it should be more of protein such as protein bars, cheese, banana, and many more.

    • Always opt for a variety of healthy foods – lean meat, fish, veggies and fruits. Don’t forget that your body needs the good fats, too such as olive oil and yes, peanut butter. Thanks for dropping by Brandon!

  • Aaron Hall

    If you are a frequent snacker and sometimes eat out of boredom, I suggest you eat more fruits instead. Because even when we think we’re just eating a small amount of it, the frequency is what actually matters.

  • Xavier Wright

    Doing experiment with your food is not bad at all. I sometimes enjoy creating some food combinations that may seem to taste odd, but are actually healthier. I love how this military diet doesn’t deprived us of enjoying our meal while dieting.

  • The combination of food in the military diet is awesome. Yet, the diet still offers flexibility by allowing you to replace foods that you might be allergic to or not of your own preference.

  • Most people gain weight by frequent snacking on high calorie and fatty foods – and they’re unaware of it! Fruits and veggies are excellent to snack on. Just make sure to apply portion control since these have calories, too. Opt for small fruits such as berries, kiwis, strawberries or apples.

  • Victoria Jackson

    Is it true that brushing your teeth eliminates your cravings for snack? If this is true, then you have another way of escape from going after your snacks every time.

    • I’ve read about that in most ‘diet hacks’ and yes, it actually works. Getting rid of the taste of food in your palate usually helps when you’re dieting. Also, drinking lots of water throughout the day will also hydrate and keep you full. Sometimes, you think you might be hungry when all you need is a refreshing glass of water. :o)