Losing 10 pounds in 3 short days while eating ice cream sound like a dieter’s dream come true. This is what the Military Diet promises to those desperate to shed some pounds the fast way. The Military Diet promises you’ll fit into those skinny jeans, get a hot beach-ready body, or look smashing in that little black dress at the end of the diet.

But is the Military Diet too good to be true- or is it the magic diet solution you have been wishing for? If you need to lose weight and do it quickly, it might be just what you are looking for. But while it may help you rock those skinny jeans, if you are looking for a long-term health fix, you might want to look elsewhere.

Before we get started I’d love to know how much weight you wish to lose..

Read on to find out what the 3 Day Military Diet is, who it’s good for, and what you can and can’t eat on the diet.

IN SUMMARY, Here Is What You’ll Discover in This Article (Click any of the links below to jump to each section):

What is the Military Diet?

The Military Diet is a very calorie-restricted 3 day diet that’s based on the principles of consuming the right combination of metabolism-boosting foods. The diet also incorporates the idea of intermittent fasting with 3 days of very restricted eating followed by 4 days of a more moderate approach. While the diet itself is pretty straight forward, it’s not for the faint of heart. This diet may be exceedingly difficult to stick with because it must be followed exactingly.

The 3 days on the diet have you following a set meal plan. Day 1 of the diet is easier because you are consuming more food than the very limited quantities in Day 3. On days 4 through 7, you can eat whatever you want but should stay under 1500 calories.military-diet-plan-menuDoes it work?

Whether or not the 3 Day Military Diet works for you really depends on your overall goals. If your goal is to lose a few pounds and lose them quickly, then it might work for you. However, if your goal is more long-term, like substantial weight loss or improving your overall health, this diet will not work for you. It is too restrictive to sustain for a long period of time to help you do more than jump start a large weight loss, and it doesn’t have enough vitamins and nutrients to help you improve your health or reach your fitness goals.

When you combine the specific food combinations and recommended portions with the willpower to stick to the diet- weight loss will happen.

The foods included in the diet are chosen for a reason. Each food has a relatively low calorie count, as well as having protein, carbs and fats that interact and promote fat-burning action. These food combinations jumpstart your body’s fat-scorching power and speed up your metabolism so the pounds melt away. Drinking extra water while on the diet will help to ensure that this happens. The water helps you feel full without having any calories, while it also helps to flush the nasty toxins out of your system. Those toxins are the same toxins that keep those stubborn extra pounds hanging around.

Who is the 3 Day Military Diet best for?

The 3 Day Military Diet is definitely not suited for everyone. If you’re to get healthy, you should think about a different diet solution. However, if you are just trying to shed some extra weight quickly before a big event- then this may be for you.

Aside from just looking for a quick way to drop pounds without improving your health, you should also have very strong willpower. This diet may allow you to eat ice cream- but it doesn’t allow you to stray from the laid out plans at all. It’s also very likely that the diet will make you quite hungry; so you must be prepared to not give in to those hunger pangs.

The 3 Day Military diet also appeals to people that love structure and following pre-made plans. The diet has an exact list of meals for the 3 day duration that must be followed. People that like to improvise more will not do well on this plan.

Pros and Cons of the 3 Day Military Diet

When deciding whether or not you want to give the 3 Day Military Diet a go, you should carefully weigh the pros and cons. You are making a difficult commitment and it’s important to know if it’s worth it to you.

  • There is no guesswork involved. The plan is all laid out for you. All you need to do is follow it.
  • The meals are quick and easy to prepare.
  • You might lose weight quickly.
  • The diet is not new- so you know exactly what to expect.
  • It encourages some amount of exercise.
  • It drastically limits your calorie consumption. Very low calorie diets can be dangerous.
  • It doesn’t provide enough nutrients to support your healthiest body.
  • It won’t lead to lasting weight loss.
  • It can promote yo-yo dieting.
  • Many of the foods on the diet are very processed and full of sugars and additives. These foods like ice cream and hotdogs are not the mainstays of a healthy diet.
  • The diet doesn’t teach you good eating habits or portion control that will set you up for long-term success.
  • There are no health benefits to this diet.

Let’s look at the 3 Day Military Diet meal plan. Each of the 3 meals are clearly laid out- making this one of the most straight forward diets to follow.

The 3 Day Military Diet Meal Plan



Day 1 contains approximately 1200 calories

BREAKFAST: Approximately 330 Calories

  • 1/2 Grapefruit
  • 1 Slice of Toast – preferably wholegrain
  • 2 Tablespoons of Peanut Butter
  • 1 cup Coffee or Tea (with caffeine)

LUNCH: Approximately 230 Calories

  • 1/2 Cup of Tuna or lean protein substitute
  • 1 Slice of Toast
  • 1 cup Coffee or Tea (with caffeine)

DINNER: Approximately 640 Calories

  • 3 ounces of any type of meat or protein substitute
  • 1 cup of green beans
  • 1/2 banana
  • 1 small apple
  • 1 cup of vanilla ice cream (coconut milk ice cream is awesome!)


Day 2 contains approximately 1230 calories

BREAKFAST: Approximately 210 calories

  • 1 egg
  • 1 slice of toast
  • 1/2 banana

LUNCH: Approximately 340 calories

  • 1 cup of cottage cheese
  • 1 hard-boiled egg
  • 5 saltine crackers

DINNER: Approximately 680 calories

  • 2 hot dogs (without bun)
  • 1 cup of broccoli
  • 1/2 cup of carrots
  • 1/2 banana
  • 1/2 cup of vanilla ice cream


Day 3 contains approximately 1030 calories

BREAKFAST: Approximately 250 calories

  • 5 saltine crackers
  • 1 slice of cheddar cheese
  • 1 small apple

LUNCH: Approximately 160 calories

  • 1 hardboiled egg (or cooked however you like)
  • 1 slice of toast

DINNER: Approximately 620 calories

  • 1 cup of tuna
  • 1/2 banana
  • 1 cup of vanilla ice cream

You’re supposed to exercise and eat normally for the next 4 days after you complete the 3 day diet.

Nutrition Information

Are you curious to know how nutritious this diet is? The 3 Day Military Diet does provide a variety of foods that contain a range of nutrients. You’ll notice that each day contains a significant amount of protein which is especially helpful while you’re on this low-calorie diet so that you don’t lose muscle or have a metabolism slow-down. In addition, the diet contains a number of vitamin and mineral-packed foods- some of which may surprise you.

Here are the basics of the nutritional value you’ll gain from each meal on the diet.


At the start of the day, your body needs energy to get started. Luckily for you, on this diet, breakfast is the second heaviest meal of the day after dinner (except on day 2 where lunch is heavier than breakfast). This meal focuses on proteins and also includes one piece of fruit each day.

Breakfast on day 1 includes grapefruit, toast, peanut butter and coffee or tea. There are a range of important vitamins and minerals present in this meal.  Starting out with the grapefruit, you’ll get 28% of the Vitamin A and over half of your Vitamin C requirements for the day, all with just a half a grapefruit! Vitamin A is vital because it helps the body in a number of areas including vision, promoting healthy skin and mucous membranes, the immune system and bone/ tooth growth. The Vitamin C is equally important. Although it may stop short of curing the common cold, this vitamin does support your immune system and helps your body to absorb iron. Grapefruit packs in the nutritional value and also contains Vitamin B-6, potassium and plenty of fiber. Vitamin B-6 is important for protein metabolism and is also indispensable in forming new red blood cells (1), while potassium helps to maintain fluid balance in the body, supports nerve transmission and acts in muscle contractions as well (2). Finally, fiber is what keeps your digestive system moving and is essential in any diet; especially one focused on weight loss.

From the whole wheat toast, you’ll get plenty of carbohydrates, fiber, iron, Vitamin B-6, magnesium and calcium. You’re probably familiar with most of these vitamins and minerals. Calcium of course is important for healthy bones and teeth. Magnesium is also found in the bones; but is needed too for creating protein. Iron plays an important role in blood, specifically, it carries oxygen in the body (2). That’s why iron deficiencies can cause you to feel tired, as oxygen may move more slowly throughout your body. The peanut butter will fill you up with 8 grams of protein and healthy fats. Finally, both coffee and tea are full of antioxidants and caffeine to give you a kick start in energy. As a result, you can confidently choose either coffee or tea. If you want to obtain additional health benefits, try drinking green tea.

On day 2, breakfast gives you protein in the form of an egg.  You also get to eat toast, and half of a banana. The egg and banana are both rich in vitamins and minerals. Bananas in particular are known for their high potassium content.

Breakfast on day 3 offers protein through cheddar cheese, which is also a source of calcium and fats. The apple has Vitamin C and a healthy amount of fiber. The saltines don’t add a whole lot of nutritional value; but do serve as a source of carbohydrates and sodium.


If you’ve taken a look and the meal plan and think the lunches look skimpy- it’s because they are. Lunch is the lightest meal of the day, and only day 2’s lunch is calorically heavier than breakfast. Lunch on the Military Diet tends to focus on proteins and carbohydrates only.

Lunch on day 1 is packed with protein, fulfilling about 60% of your daily protein intake requirements just in the tuna. The tuna also contributes other vitamins including Vitamin A, B-12, B-6 and minerals including magnesium and iron. Vitamin B-12 is an important vitamin often found in fish that plays an important role in the creation of new cells. It’s also important for nerve function. (1) The bread offers carbohydrates and plenty of fiber.

On day 2, lunch includes lots of fat and protein via the cottage cheese and hard-boiled egg.  The cottage cheese is also heavy on sodium and contains Vitamin B-12. The crackers offer little nutritional value.

Finally, lunch on day 3 is very light, consisting of only toast and an egg. You still get a small amount of protein from the egg as well as a smattering of vitamins and minerals such as Vitamin A, D, B-6 and B-12, and iron, all from the egg. You’ve now received an overview of the functions of all of these vitamins except for Vitamin D- which helps the body absorb calcium (1).


By the time you reach dinner on the 3 Day Military Diet, you’ll be relieved to see the feast you’re allowed to enjoy. The dinners are the heaviest meal of the day- offering the most calories- and also including more fruits and vegetables than the other meals. Ice cream is also featured in all three dinners: a much-needed treat while you’re dieting hard. This food often gets a bad rap for its poor nutritional content. Although it’s true that it contains an overdose of sugar, it also has plenty of calcium and vitamin B-12. The fat content is also important- since the rest of the diet is very low on fat.  Fats, contrary to what many people believe, actually play an important role in our bodies. They are a source of energy and also help your body to absorb essential vitamins and minerals. However, there are different kinds of fats. Some are healthy, while others aren’t. The fat in ice cream is saturated fat, and is considered an in-between fat, meaning it’s not particularly good or bad. When consumed in moderation, it won’t do you much harm. However, it’s preferable to consume polyunsaturated and monounsaturated fats which are typically found in vegetables, nuts, fish and seeds. Now that you understand the role of the ice cream; let’s discuss the nutritional value of the rest of the foods in the dinners.

Dinner on Day 1 includes chicken or your choice of another meat. The meat is a source of protein. The green beans, apple and banana offer fiber to help keep your digestive system flowing. In addition, these fruits and vegetables contain Vitamin C, magnesium, Vitamin B-6, calcium and potassium. Finally, you can also enjoy some ice cream.

Dinner on day 2 is also heavy on meat, this time in the form of hot dogs, which are a source of protein and fat. You’ll also get Vitamin B-6, Vitamin B-2, iron, calcium and sodium from the hot dogs. The broccoli, carrots and banana are where you’ll get lots more vitamins and minerals- including all the Vitamin C and A that you need for the day. In addition, they contain potassium, iron, calcium, fiber and Vitamin B-6. Don’t forget your ice cream!

Day 3’s dinner is a bit simpler; featuring only protein-intensive tuna, half of a potassium-packed banana, and of course… ice cream.

The bottom line on the nutritional value of this diet?

While the diet as a whole may not be as varied as your regular diet, it does include enough rich and nutritious foods that it should meet your body’s basic needs. The diet only lasts three days, which means you’ll soon be able to eat a greater variety of foods that will fill in the gaps you’ve missed while dieting. If you were to keep following the diet, repeating the 3-day cycle over and over, you’d run into serious nutritional deficiencies.

The nutritional highlight of the diet is protein. Where calories, vitamins and minerals may be missing- protein is a priority. Protein is included heavily in all three meals every day. When following a low-calorie diet, protein can really help your body preserve your muscle and metabolism, boosting your weight loss success. This is a positive aspect of the diet.

As a whole, you should beware of following the diet for longer than the recommended three days- as nutritional and caloric deficiencies will begin to affect you. If you plan on repeating the diet- be sure to get good nutrition through a varied diet of about 1500 calories while on your days off.

Diet and Substitution Information

The idea behind this 3-day Military Diet is that the recommended foods work together to boost your metabolism. Therefore, if you are not following the diet exactly; you may not benefit from the same results.

Take a look at these recommendations and substitutions to help you along as needed.

Peanut Butter
Tuna, Meat, and Hotdogs
Cheese and Cottage Cheese
Ice cream
Green Beans
Saltline Crackers
Seasonings, Condiments, and other Extras

Food sensitivities, allergies, and ethical choices may force you to modify a bit.

Military Diet 4 Days Off: Your After-Diet Guide

Once you’ve completed the 3 Day Military Diet plan, it’s best if you limit yourself to 1500 calories a day for the next 4 days. Other dieters follow the military diet 4 days off rule, which means that after 4 days of following a 1500 calorie diet, they do the 3 Day Military Diet again. So, what does a 1500 calorie diet look like? Here are some ideas for how you can plan your meals for your 4 days off:


Total of 1237 calories for the day

Breakfast: 206 Calories

  • 1 scrambled egg
  • 1 slice of whole wheat bread
  • ½ cup sliced strawberries
  • Coffee with 1 tablespoon sugar

Snack: 95 Calories

  •  1 medium-sized apple

Lunch: 505 Calories

  • 1 roasted chicken breast, no skin
  • Salad of: 1 cup fresh spinach, 1 cup romaine lettuce, olive oil and vinegar (1 tbsp each)
  • 1 cup pasta
  • ½ cup tomato sauce

Snack: 70 calories

  • 2 clementines

Dinner: 431 Calories

  • ½ cup black beans
  • ½ cup brown rice
  • 4 tablespoons salsa
  • 2 corn tortillas- 6 inches
  • 1 oz part skim mozzarella cheese

Total of 1407 calories for the day

Breakfast: 467 Calories

  • 8 oz plain, low-fat yogurt
  • ½ cup fresh blueberries
  • 1 cup of oatmeal cooked with water, salt and 2 tablespoons of honey
  • Black coffee (no sugar)

Lunch 403 calories

  • Sandwich: 2 slices of whole wheat bread, 2 oz. deli sliced turkey breast, 1 slice cheddar cheese
  • 3 slices each of cucumber, celery and carrot with 1 tablespoon of ranch dressing

Snack: 60 Calories

  • 1 fresh whole peach

Dinner 477 Calories

  • 3 oz grilled or baked salmon
  • 1 cup of steamed broccoli spears
  • 1 medium-sized baked potato with 1 tablespoon of butter

Get the idea? You need to include lots of fruit and vegetables in your diet. This really helps you feel full, without packing in the calories. As you can see in these two options, you can still add a few extra snacks or calories if you still feel hungry at meal or snack-time. You can always check your food’s calories by using one of the various calorie calculators available online such as the one offered by WebMD. Also notice that the only included drink is coffee. Avoid sugary drinks, alcohol and soda, as these will add a lot of calories. Instead, drink plenty of water or herbal tea. If you find plain water too boring to drink- you can add a bit of lemon or try one of the many cucumber water recipes available in this post.

Make sure you plan out your military diet’s 4 days off carefully. It’s best if you know exactly what you’ll be eating so you can have the right food ready at home.  This will help you to avoid the temptation of eating junk food or overeating. You don’t want to gain back the weight you just worked so hard to lose on the 3 Day Military Diet- so push through the following 4 days with the same intensity, resolve and discipline. Then, if you want to lose even more weight, repeat the cycle starting with the 3 Day Military Diet all over again.

If you choose to finish dieting after these last 4 days, you should also strive to maintain a healthy diet full of healthy fats, proteins, lots of fresh fruit and vegetables and whole grains. You can find more information about losing weight through a healthy, 1700 calorie diet here. Other ideas for leading a healthy diet are also discussed in the sections below.

Exercising on the Military Diet

Exercise is an essential element of any weight loss program. Through exercise, you give your weight loss a boost by burning additional calories. However, since you’re on the restrictive 3-day diet, you should only do light exercise. Be sure that you listen to your body and if you ever feel light-headed while exercising- be sure to stop and rest. Each person’s body reacts differently to the diet, and for some, the calorie restriction can result in feeling a bit faint or dizzy.

As you’re planning your exercise routine- try to keep it varied. Why? A mix of cardio and strength training is best, both for burning calories and building muscle. Unfortunately, many people only focus on cardio, which is a start, but including strength training will make you appear even slimmer as the pounds drop off. In addition, muscle burns more calories than fat when you’re at rest, which means that in the long-term you’ll burn even more calories.

Here are some ideas for exercising during the 3-day restricted portion of the diet:

Do 20-30 minutes of cardio-related exercise. You can jog, walk, swim, or even do dance-inspired workouts like Zumba. If you tend to get bored just jogging or walking, why not try a video workout? There are plenty of options out there. HIIT or high intensity interval training workouts are particularly well-known for working well at burning fat and getting you fit. Ready to get started right now? Here’s a free video workout that you can try:

Do 20-30 minutes of weight training. You don’t need equipment to get started. Instead, use bodyweight exercises while you’re getting used to the idea. If you already have a gym membership or equipment at home, however, you can certainly make use of the weights. Need advice for working on strength training? You can learn more about strength training here.

You can do both types of exercise for each of the three days, or just one of them. Then, when you’re on your 4 days off the diet, you can do both cardio and weight training, or perhaps lengthen the time you do either one of them by up to 45-60 minutes. You can also alternate days- doing cardio one day and strength training the next. This way you get the benefits of each, but only focus on one at a time.

A pro tip about exercising: make sure it’s fun! You’re unlikely to stick to a routine you don’t enjoy. So, check out that Zumba class or try swimming. Get a friend to go along with you for extra accountability. The goal here is to exercise long-term. If you do, you’ll really be able to reach and maintain your health and weight goals.

The 3 Day Military Diet Results

The 3 Day Military Diet will deliver some impressive weight loss results if you stick with it as outlined during the 3 days on. Many users report military diet results between 3 and 10 pounds lost per cycle. For the best results, you will also need to make sure you don’t go over the 1500 calorie limit during the other 4 days off. During those off-days, keep away from alcohol, sugary drinks, and other foods that would otherwise limit weight loss.

If losing up to 10 pounds isn’t enough, people have followed the diet cycle for a full month. They repeat the cycle of 3 days on followed by 4 days off for a month. The Military Diet results on this plan are obviously much greater if you do multiple cycles- and you could conceivably lose 20-30 pounds if you do repeat the diet several times over. If choosing to go this route, make sure during the 4 days off the diet, you are eating a diet full of nutrients and vitamins that you may not be getting enough of during the 3 days on the strict regime. Another alternative is to give your body a bit more of a rest between cycles- and subsequently perform the 3 Day Military Diet once a month. This will also boost your military diet results, but more slowly and over a longer period of time.

Adding exercise into the mix also ups the ante of your expected results. Exercise can help firm up the muscles underneath the fat you are shedding. It also keeps the metabolism running on high, and burns extra calories.

Success Stories and Testimonials: Real Users Weigh in on the 3 Day Military Diet

There’s nothing like a good success story or testimonial from a real person to motivate yourself to complete a diet. If someone else survived and achieved great results, you can too! So, check out what these people have to say about how the 3 Day Military Diet has worked out for them:

Tasmin: Blogger and Student (Lost 6 Pounds)

Tasmin recently returned home from university 12 pounds heavier! Her experience is typical of the returning college student who’s gained their “freshman fifteen.” She decided to give the 3 Day Military Diet a try to see if it would help her lose some of the extra weight. Follow her journey through this video. In the vlog, you’ll see how she’s feeling, how she did with the meals and of course – her results! Tasmin was upbeat throughout the diet, saying she powered through it even though it was a bit tough at times. As you’ll see, she exercised while on the diet and also spread out some of the foods, using some parts of meals as snacks. She did well on the diet and lost a total of 6 pounds!

Couples Challenge

This entertaining video follows the experience of 3 couples who attempt the Military Diet, competing to see which couple would lose the most weight. The couples had varied experiences, but typically the men lost more weight than the women. In terms of enthusiasm, most couples were happy with the results, but didn’t enjoy themselves while actually on the diet. One of the couples even talked about getting grouchy and snappy while on the diet! Watch the whole video to find out who the winners were, and how much weight they lost.

Charmaine – Vlogger (Lost 5 Pounds)

In this Military Diet vlog, learn in detail about the experience of Charmaine. Although she struggles with hunger throughout the diet, she’s happy with her results. Charmaine reports that she’s hoping to lose weight for an upcoming trip so that she can feel more confident in her vacation outfits. In addition to following the diet, Charmaine hits the gym and completes workouts even though she does feel tired. She feels that exercising has contributed to her success. Throughout the vlog footage, she shares images of her meals and talks about how she’s feeling. In the end, she lost 5 pounds! Charmaine reminds us all to continue to follow a healthy diet afterwards so that you don’t gain the weight back.

Rocio Laura – Vlogger (Lost 7 Pounds)

Just before her birthday, Rocio decided to lose a few pounds by following the Military Diet. Using an old photocopy her mom had given her from years before, Rocio got started with the diet. Rocio shares with viewers that her mom has been using the diet for years, and had encouraged her to try it. So, although there’s been a lot of hype recently about the diet, it’s by no means new. You’ll notice that her Military Diet plan varies from the one we’ve listed- probably due to the fact that there are various versions of the diet floating around online. Rocio was able to lose 7 pounds while on the diet. She reports that she didn’t feel hungry; but she thinks that drinking water and staying strong mentally helped her. However, due to a birthday cake binge, she gained back 2 pounds after completing the diet. That’s an important reminder to all of us: avoid binge-eating after completing the diet or the pounds will come right back on! Take a look at her experience.

Kassia  – Mother and Vlogger

In this video, you can check out the experience this mom of 2 had with the diet. After going through pregnancy two years in a row, Kassia wanted to get rid of the baby weight she was still carrying from her pregnancies. She and her grandmother both followed the diet; and the results may shock you. Kassia recorded her journey through the diet, although her grandmother did not. In any case, both of them had great success with the diet. Kassia’s grandmother suffered with hunger pangs more than Kassia did. They were so thrilled with the results that they planned to continue using the diet in the future for continued weight loss. Check out their full story and find out exactly how many pounds they dropped in the video.

Motivated? These are great success stories to let you know that it is possible to lose weight while on the 3 Day Military Diet. Now, take a look at some other outcomes from users across the internet.

I lost 4.5 pounds and my boyfriend lost 7 pounds on the 3 Day Military Diet. It wasn’t as hard for me as it was for my boyfriend. It didn’t help that he doesn’t like cottage cheese, which is a major part of day 2. But, he survived and got good results.
I have tried all kinds of weight loss programs and exercise, and they just didn’t get me the results I was hoping for. So I tried the 3 Day Military Diet after hearing about it through a co-worker. You wouldn’t believe how easy it is! Since you only have to make it through 3 days, I can manage the restrictive diet. Now I’ve done 3 rounds of the diet, losing 6.5 pounds each time! I haven’t gained the wait back afterwards either. I do eat only 1400 calories for the 4 days after the 3 day diet portion.
I followed the diet to a “t” and didn’t lose even one pound. I didn’t enjoy the diet either, too much tuna and I am really sick of hard boiled eggs.
This diet was amazing for me. I lost over 10 pounds! I followed the diet and did hot yoga. Although there is the occasional review where users of the 3 Day Military Diet claim they haven’t lost any weight at all, the majority lose at least a few pounds. Considering that on average by following a healthy diet and exercising it’s normal to lose about 1 pound a week, the 3 Day Military Diet really speeds up weight loss. People also generally report that restricting themselves for 3 days is much easier than watching their diet over a much longer period of time. Overall, the consensus of those who’ve tried the diet is very positive.

These are just some of the testimonials we have gathered.

Can You Really Lose 10 Pounds in a Week?

Now that you’ve read through the reviews and testimonials; you’ll realize that a few people actually report losing 10 pounds! Most people report losing weight in the 4-7 pound range. However, if they continue to lose weight on the 4 days off, they could feasibly reach the 10 pounds in a week goal. The short answer to the question “Can you really lose 10 pounds in a week?” is yes. But, as you probably guessed, there’s more.

Why does the diet seem to be more effective for some people than others?

It depends on a number of factors. Firstly, it depends on how much you weigh and what your current eating habits are. If you drink a lot of sugary drinks like soda and consume a high-calorie diet, this diet is a big change, which means you can probably also expect big results.

You’ll also notice that men seem to lose more weight than women. This is actually based on body composition. Sorry ladies, but men just naturally have a leg up on losing weight! Why? Because most men have more muscle tissue, so they are simply able to burn more calories than women. Muscle tissue burns more calories than fat, even when the body is at rest. If you’re a woman, you can gain the benefits of additional muscle that will help you burn more calories by focusing on strength training. That will help the body weight you do have burn more calories, essentially boosting your metabolism.

What does it take to lose 10 pounds?

Based on calories, you need to cut out or burn 3500 calories to lose 1 pound . Multiply that by 10 pounds, and you’re talking about cutting out 35,000 calories in a week. That’s quite a bit! If we consider your eating habits, most people consume about 2000 to 2500 calories every day. On the Military Diet, you’re cutting back to about 1200 calories a day on the 3 Day diet, and probably around 1500-1700 calories on the 4 days off. That means just in calorie consumption, you’re cutting out about 1000 per day during the restricted portion of the diet.

Your body consumes calories, even while you’re resting. A sedentary person (no exercise) burns an average of about 1600 calories in a day. These calories, however, are usually replaced with what you do eat. Through the first 3 Days of the diet you’ll eat less than what you consume, which means there’s an additional deficit of about 400 calories per day. So, without exercising, you can expect to cut out 1400 calories per day during the first 3 days of the Military Diet. Add in some walking and dedicate a bit of time to exercise, and you’ll eliminate another 600 calories or more! Based on these numbers, you’d cut out about 2000 calories per day, resulting in a weight loss of less than 3 pounds during the first 3 days of the Military Diet.

So, how can you lose more than 3 pounds then? Well our bodies are more complex than simple calorie-counting would have you believe. Each person’s metabolism is different and reacts differently to the diet. Many people burn more than 2000 calories in a day, just through their regular activities, which would mean you’d lose more weight. It’s also possible that you typically consume more than 2000 calories in a day- making the effects of the diet even more dramatic.

If you’re looking for a quick fix to lose 10 pounds in a week, this is a great diet to try. However, it’s not a long-term solution, and you’ll eventually have to go back to eating a more fulfilling diet that meets your caloric and nutritional requirements.

The 3 Day Military Diet FAQs

Is the 3 Day Military Diet really only 3 days long?
So is that all the food I can eat during the 3 Day Military Diet?
Can I still drink coffee?
Can I eat snacks?
Can I add seasoning to foods?
Can I drink alcoholic beverages while on the military diet?
Can I space out the foods from the meals?
I need clarification on the Military Diet cycle. How many days is it and what do I have to do?
Can I take vitamins and supplements while on the diet?
How should I cook vegetables and meat while I’m on the diet?
Will I be in starvation mode?
How do I calculate substitutions?
Will I get the same results if I substitute foods?
Can I follow the 3 Day Military Diet longer than 3 days?
Can I repeat this for longer than a week?
Calorie counting is a pain. Do I have to do it while on the 3 Day Military Diet?
How many calories am I eating on the 3 Day Military Diet?
I'm a guy. Shouldn't I eat more than that?
What about exercise? Should I exercise?
Is It Healthy to Lose 10 Pounds in 3 Days?
Are You Losing More than Just Water-Weight?
Does the 3-Day Military Diet Really Speed Up Your Metabolism?
Is the 3 Day Military Diet a fad diet?
What About After Your 3 Day Military Diet?

Dangers of the 3 Day Military Diet

This rapid weight loss does come with dangerous disadvantages. Rapid weight loss and extremely limiting your nutrition isn’t the best idea for your health. Aside from being very hungry, you may experience:

  • gallstones
  • dehydration
  • headaches
  • malnutrition
  • life-threatening electrolyte imbalances
  • weakness
  • irritability
  • fatigue
  • muscle loss
  • loss of menses for women

It’s recommended that you visit a doctor first before going to embark on this kind of diet- just to be sure that your body will be able to handle it.

The 3 Day Military Diet: Do’s and Don’ts

Here are a few additional dos and don’ts to get the most from the Military Diet!

Do stick to the plan exactly. The method behind the 3 Day Military Diet is extreme calorie restriction and sticks to specific food combinations that are said to maximize fat burning. Stick to the plan if you want the best results.

Don’t make lots of substitutions. While the substitutions outlined earlier are acceptable; they will not produce the optimal results the diet promises. The diet is built on a very set combination of macronutrients.

Do be prepared to not be satisfied. While following the 3 Day Military Diet, you will be hungry. You are eating so few calories that the body will send hunger signals to try to encourage you to eat more. If you are serious about seeing some quick results, stay strong and remember: “No pain. No gain.”

Don’t snack. Giving into your hunger pangs will undo any weight loss progress you have made. Follow the plan exactly. You will only get results if you follow the rules as they are laid out.

Do follow a sensible diet after the initial 3 days. Though it may be tempting, especially if the pounds are melting away, don’t cycle multiple rounds of the 3 Day Military Diet back to back. Your body needs more calories and nutrition than the diet provides. You can still make progress towards weight loss goals if you keep your post 3 Day Diet plan healthy.

Don’t forget to add an extra 100 calories if you are a man. Following the plan as laid out will not benefit everyone equally. Men burn more calories than women, and therefore need more calories. Just make sure you get your extra calories from an approved source.

5 Tips to Get the Best Results from the Military Diet

  1. Drink lots of water. Start each day with a big glass of water, and drink water with each meal. Water will help make you feel full, and encourage your body to flush out toxins that hold onto fat and bloat.
  2. Plan. Buy your food ahead of time so you aren’t tempted by grocery shopping while hungry. Hunger destroys willpower. Buy enough food to last you through the whole diet so that you can avoid the temptation of shopping during the diet. Also, get rid of any junk food you have at home. Don’t just lock it in a closet, give it away and get it out of your house entirely. You don’t want anything to lead you astray while you’re on your diet and feeling very hungry. If you know there’s no junk food at home, you won’t tempt yourself as much. Dieting is hard. Don’t make it harder by knowing that junk food is close-by.
  1. Do your workout in the morning on an empty stomach. Working out on an empty stomach encourages your body to burn its fat stores. Your body is much more likely to use fat for fuel when there is no food in your belly.
  2. Enlist a buddy. Having a buddy to go through this with you will keep you motivated. Plus, it adds an element of competition and support that will make you more likely to stick to the plan.
  3. Track your progress. Before you start the 3 Day Military Diet, make sure to take measurements and a photo to track your progress. This will keep you motivated when you see your success.

Military Diet: Vegetarian Modifications

Military diet vegetarian modifications are possible! Just because you’re a vegetarian doesn’t mean that you can’t do the military diet. You’ll have to make some modifications where the diet includes meat products. Instead of the tuna, meat and hotdogs, you can use tofu, Portobello mushrooms, lentils, beans, cottage cheese, peanuts or almonds. Ideally, you’ll choose a substitute that has plenty of protein- since meat is protein-heavy.

Vegetarian modifications to the military diet can mean that you’ll consume fewer calories, or even more, depending on what you choose. Use a trusty calorie calculator to make sure you’re on target. For example, for dinner on day 1, you’re allowed 3 oz of meat or a protein substitute. If you were to eat chicken, that would be about 200 calories. If you substitute that with 3 oz of tofu, you’re consuming only about 65 calories, but if you choose black beans, you’ll get 111 calories and if you eat 3 oz of almonds, you’d hit 489 calories. It’s a bit of a difference, but also note that you could eat double the beans or tofu and get the same number of calories as you would with the chicken. Or, you could have the recommended amount of beans and still slip in a handful of almonds. Obviously, 3 oz of almonds would be too many almonds even if they weren’t so calorie heavy. So, do your calorie research well on military diet vegetarian modifications to ensure you’ll still get the same great results.

Here’s one vegetarian 3 Day Military Diet menu for the three days below so that you have an idea of how the substitutions work:

Vegetarian Military Diet Plan


Day 1 contains approximately 1225 calories

BREAKFAST: Approximately 325 Calories

  • ½ Grapefruit
  • 1 slice of Toast
  • 2 tablespoons of Peanut Butter
  • 1 cup Coffee or Tea (with caffeine)

LUNCH: Approximately 230 Calories

  • ¾  cup of tofu
  • 1 slice of Toast
  • 1 cup Coffee or Tea (with caffeine)

DINNER: Approximately 670 Calories

  • 1 cup of boiled lentils
  • 1 cup of green beans
  • ½ a banana
  • 1 small apple
  • 1 cup of vanilla ice cream

Day 2 contains approximately 1200 calories

BREAKFAST: Approximately 210 calories

  • 1 egg
  • 1 slice of toast
  • ½ a banana

LUNCH: Approximately 340 calories

  1. 1 cup of cottage cheese
  2. 1 hard-boiled egg
  3. 5 saltine crackers

DINNER: Approximately 650 calories

  • 1 cup of boiled chickpeas
  • 1 cup of broccoli
  • 1/2 cup of carrots
  • 1/2 a banana
  • 1/2 cup of vanilla ice cream

Day 3 contains approximately 1025 calories

BREAKFAST: Approximately 250 calories

  • 5 saltine crackers
  • 1 slice of cheddar cheese
  • 1 small apple

LUNCH: Approximately 160 calories

  • 1 hard-boiled egg (or cooked however you like)
  • 1 slice of toast

DINNER: Approximately 615 calories

  • 1¼ cup of boiled black beans
  • 1/2 a banana
  • 1 cup of vanilla ice cream

Your Military Diet Shopping List

What will you need while on the military diet? To make your life much easier, we’ve come up with a military diet shopping list so that you can see everything you’ll need in one place. So connect your printer and print this off so you’ll be ready when you go on your military diet shopping trip:


  • 1 Grapefruit
  • 2 small Apples
  • 2 Bananas
  • 1 cup Broccoli
  • 1 cup Green beans


  • Whole grain bread
  • Saltines


  • 2 1/2 cups Vanilla ice cream
  • 2 eggs
  • 1 cup cottage cheese
  • Cheddar cheese (small block, you’ll only need 1 slice)


  • 2 Hot dogs
  • 1 ½ cups Tuna (about three 5oz cans)
  • 3 oz lean meat

Other Items:

  • 1 small jar natural Peanut Butter
  • Coffee or Caffeinated Tea (enough for 2 cups)

Would you recommend the 3 Day Military Diet?

The 3 Day Military Diet is fundamentally an unhealthy fad diet. While you may lose a few pounds quickly on the 3 Day Military Diet, there are other, healthier ways to lose weight. Instead of an unhealthy trend like this diet try some of the tried-and-true weight loss methods including:

  • counting calories but not overly restricting
  • eating less processed food
  • increasing the amount of leafy green vegetables
  • eliminating sugar
  • drinking more water
  • getting more exercise
  • getting more sleep
  • reducing stress

A combination of these tried-and-true methods will produce a healthy, sustainable weight loss. When you lose weight the right way, it becomes a lifestyle change that positively impacts your health and wellbeing; whereas the 3 Day Military Diet only has a temporary positive effect on the number on the scale.

This diet, however, is not sustainable in the long-term. It is not healthy and is very deficient in necessary nutrients. It does not lead to a healthy lifestyle, but rather to yo-yo dieting, eating disorders, and body-image issues.

Research has also shown that gradual weight loss is much healthier and more sustainable than a quick and rapid loss.

The 3-Day Military Diet Verdict

The 3-day Military Diet is essentially a restrictive fad diet that is dangerously low in calories.

The inclusion of unhealthy, sugary, and processed foods, such as ice cream and hot dogs, and the deficiency of necessary vitamins and minerals makes the diet unhealthy. These recommended foods may lead to diseases such as heart disease, diabetes, high blood pressure, and cancer.

The promise of the diet that specific food combinations would boost your metabolism is not backed up by science. Also, the low-calorie intake recommended in the 3-day Military Diet is potentially dangerous and not sustainable. It leads to yo-yo dieting, and potentially dangerous eating disorders.

Lastly, the restrictive nature of the diet certainly removes the joy from cooking and eating!

For long-term success, it is recommended to avoid short fad diets and focus on a gradual lifestyle change. Start eliminating processed foods, and begin eating a mostly organic, plant-based whole food diet with plenty of vegetables, fruits, whole grains, seeds, nuts, beans, and legumes. Exercise at least 20 – 30 minutes a day. Get enough sleep, reduce stress, and practice a positive mindset.

If you follow these basic healthy eating and living principles, over time you will notice that the pounds will drop, your health will improve, and you will feel happier, more energetic, and overall fantastic!

We’d love to hear from you! What did you find helpful about this article? Do you have first-hand experience with the Military Diet to share with other readers? Share your thoughts and reactions to the article in the comments area below.

Don’t forget to share this valuable diet information with your friends through social media as well!