3 Day Military Diet Lose Up 10 Pounds in 3 Day

Looking for a quick way to shed some pounds? You might have heard about the 3 Day Military Diet. This diet claims to help you lose up to 10 pounds in just one week. It’s a structured, low-calorie plan that’s easy to follow.

But is it too good to be true?

In this comprehensive guide, we’ll delve into the 3 Day Military Diet. We’ll cover everything from how it works, the potential for rapid results, and even provide a handy grocery list.

We’ll also discuss possible substitutions to cater to dietary restrictions and preferences.

Whether you’re considering this diet or just curious, this article is your go-to resource.

Let’s dive in.

What is the 3 Day Military Diet?

The 3 Day Military Diet is a popular weight loss plan. It promises rapid results, with claims of losing up to 10 pounds in a week.

But don’t let the name fool you.

Despite its military moniker, this diet isn’t officially linked to any military organization. The name likely stems from its strict regimen, reminiscent of the discipline in military training.

The diet is split into two phases over a 7-day period. The first three days involve a low-calorie meal plan. This ranges from 1,100 to 1,400 calories per day.

The remaining four days are less restrictive. However, portion control is still emphasized.

The 3 Day Military Diet doesn’t require rigorous exercise or prescriptions. It’s all about the food you eat. The diet includes specific foods that are supposed to work together to boost metabolism and burn fat.

It’s a simple, straightforward plan. But like any diet, it’s not without its critics. Some argue that the weight lost is primarily water weight and that the diet may lead to yo-yo dieting.

As with any diet plan, it’s important to consult with a healthcare provider before starting. This is especially true for diets involving drastic calorie restriction, like the 3 Day Military Diet.

How Does the 3 Day Military Diet Work?

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The first phase of the 3 Day Military Diet is the most restrictive. It lasts for three days. During this time, you follow a low-calorie meal plan.

The meal plan is specific. It includes foods like toast, eggs, tuna, meats, fruits, and vegetables. These foods are supposed to work together to boost metabolism and burn fat.

The daily calorie intake ranges from 1,100 to 1,400 calories. This is significantly lower than the average adult’s daily calorie needs.

Here’s a sample meal plan :

Day 1:

  • Breakfast: 1/2 grapefruit, 1 slice of toast, 2 tablespoons of peanut butter, and 1 cup of coffee or tea (with caffeine)
  • Lunch: 1/2 cup of tuna, 1 slice of toast, and 1 cup of coffee or tea (with caffeine)
  • Dinner: 3 ounces of any type of meat, 1 cup of green beans, 1/2 banana, 1 small apple, and 1 cup of vanilla ice cream

Day 2:

  • Breakfast: 1 egg, 1 slice of toast, and 1/2 banana
  • Lunch: 1 cup of cottage cheese, 1 hard-boiled egg, and 5 saltine crackers
  • Dinner: 2 hot dogs (without bun), 1/2 cup of carrots, 1/2 banana, and 1 cup of broccoli

Day 3:

  • Breakfast: 5 saltine crackers, 1 slice of cheddar cheese, and 1 small apple
  • Lunch: 1 hard-boiled egg, 1 slice of toast, and 1 cup of tuna
  • Dinner: 1 cup of vanilla ice cream, 1/2 banana, and 1 small apple

The 4 Days Off

The second phase of the 3 Day Military Diet is less restrictive. It lasts for four days. During this time, you’re allowed a more liberal calorie intake.

However, portion control is still emphasized. You’re encouraged to eat healthily, but there are no specific meal plans to follow.

The daily calorie intake should be kept below 1,500 calories. This is still lower than the average adult’s daily calorie needs.

During this phase, it’s important to avoid overeating. This can negate the weight loss achieved during the first phase.

It’s also important to continue drinking plenty of water. Staying hydrated can help with weight loss and overall health.

The 4 days off are an opportunity to practice balanced eating habits. This can help prepare you for a longer-term healthy eating plan.

Grocery List for the 3 Day Military Diet

The 3 Day Military Diet is designed to be simple and cost-effective. The grocery list for this diet includes commonly found foods that are easy to prepare.

Here’s a basic grocery list for the 3 Day Military Diet:

  • Fruits: Apples, bananas, and grapefruit
  • Proteins: Eggs, tuna, and lean meats
  • Grains: Whole grain toast
  • Vegetables: Green beans, broccoli, and carrots
  • Beverages: Black coffee or tea, water
  • Other: Peanut butter, vanilla ice cream

Remember, substitutions are allowed for those with dietary restrictions. However, they should have the same number of calories as the original food item.

3 Day Military Diet Substitutes

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The 3 Day Military Diet is flexible when it comes to dietary restrictions. You can make substitutions, but they should match the calorie count of the original food.

For instance, if you’re vegetarian or vegan, you can replace the meat with lentils, tofu, or portobello mushrooms. If you’re lactose intolerant, swap the ice cream for a dairy-free alternative.

Here are some common substitutions:

Hot dog. Healthier alternatives to traditional hot dogs include tofu, soy, turkey, and bologna. Vegetarians can substitute lentils or portobello mushrooms.

Tuna. Canned tuna is often overlooked, but it is an important part of a balanced diet. For a top tuna alternative, consider: cottage cheese, tofu, almonds, chicken.

3 days military diet grapefruit substitute. You can substitute baking soda for grapefruit on the military diet. Simply mix 1/2 tablespoon of baking soda in water and consume. This will provide the same effect as grapefruit in the military diet plan.

Peanut Butter. Don’t like peanut butter because of its taste or allergic effects. However, you can substitute pumpkin butter, almond butter, soy butter, sunflower seed butter, or bean dip for a similar effect. In a military diet, these options can be excellent substitutes for peanut butter.

Coffee. You can drink green tea. You can also make unsweetened hot cocoa with water. You can also enjoy a variety of herbal teas, such as chamomile, peppermint, or ginger.

Banana. You can replace one banana with a variety of fruits. You can eat 2 kiwis, 1 cup of papaya, 2 apricots, grapes, or applesauce.

Meat. For individuals who follow a vegetarian diet, tofu, beans, and lentils are excellent alternatives to adhere to the military diet.

Substitute green beans in military diets Try using lettuce, tomatoes, spinach, or other leafy greens as a substitute for green beans in military diets. These options may be suitable substitutes for green beans.

Broccoli. Green vegetables are extremely beneficial for our health and well-being. Examples of these nutritious green vegetables include cauliflower, brussels sprouts, spinach, and asparagus.

Carrots. Squash, turnips, parsnips, bell peppers, and celery can be substituted for carrots.

Egg. You can substitute eggs with a cup of milk, 2 slices of bacon, a chicken wing, or 1/4 cup of nuts. Peanuts and almond butter are vegetarian alternatives.

Military Diet Cheddar Cheese Substitute. Cottage cheese and eggs are excellent substitutes for cheddar cheese. If you’re a vegetarian, consider trying soy milk, kale, and tofu.

Military diet cottage cheese substitute. Eggs, ricotta, cheddar, and Greek yogurt can be used in place of cottage cheese in military diets. Tofu and almond butter are good options for vegetarians.

Apples. Pears, dried apricots, peaches, and plums make good alternatives to apples. Carrots can also be used as a substitute.

Saltine crackers. Rice cakes are a perfect substitute, but be sure to keep the calories the same.

Ice cream. Try apple juice or fruit-flavored yogurt instead of ice cream. A cup of fruit-flavored yogurt is an ideal replacement for ice cream.

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Expected Results and Weight Loss Potential

The 3 Day Military Diet promises rapid results. It claims to help people lose up to 10 pounds in a week. However, individual results may vary.

The diet’s low-calorie intake can lead to short-term weight loss. This is because you’re consuming fewer calories than your body needs to maintain its current weight.

However, critics argue that the weight lost is primarily water weight. This is because the diet is low in carbohydrates, which can lead to a decrease in water weight.

The diet’s effectiveness can also vary from person to person. Factors such as age, gender, starting weight, and overall health can influence the results.

It’s also important to note that the diet may not be sustainable. The restrictive nature of the diet can make it difficult to stick to in the long term.

Finally, it’s important to approach the diet with realistic expectations. The diet may help kickstart weight loss, but it’s not a long-term solution.

Pros and Cons of the 3 Day Military Diet

Like any diet plan, the 3 Day Military Diet has its pros and cons. It’s important to weigh these before deciding to try the diet.


One of the main advantages of the 3 Day Military Diet is its simplicity. The diet’s meal plan is straightforward and easy to follow. There’s no need for complex recipes or cooking skills.

The diet also doesn’t require a long-term commitment. This may appeal to those looking for a quick fix. It’s a short-term plan that can be repeated in cycles if desired.

Another benefit is the diet’s cost-effectiveness. The grocery list for the 3 Day Military Diet includes simple, commonly found foods. There’s no need for expensive supplements or additional purchases.

Finally, the diet’s high protein content can help with satiety. This can make it easier to stick to the diet and avoid snacking.


On the downside, the 3 Day Military Diet is highly restrictive. It may not provide enough energy for highly active individuals or those with certain health conditions.

The diet may also lead to feelings of hunger and deprivation. This is due to the low-calorie intake. It’s not recommended as a long-term weight loss solution.

Critics argue that the weight lost is primarily water weight. They also warn that the diet may lead to yo-yo dieting.

Lastly, the diet’s lack of variety may make it difficult for some to stick to. It’s important to return to a normal, balanced diet after completing the 3 Day Military Diet to maintain health.

Safety and Nutrition Considerations

Before starting the 3 Day Military Diet, it’s crucial to consider its safety and nutritional aspects. This diet involves a drastic reduction in calorie intake, which may not be suitable for everyone.

People with certain health conditions, pregnant women, and children should avoid this diet. It’s always best to consult with a healthcare provider before starting any new diet plan, especially one that involves such a low-calorie intake.

While the diet may lead to rapid weight loss, it’s important to remember that it’s not a long-term solution. After the diet, transitioning to a balanced, nutritious diet is essential for maintaining health and weight.

Lastly, the diet’s low daily calorie intake is below the recommended amount for most adults. This can lead to feelings of hunger and deprivation, and in the long run, it could slow down your metabolism. It’s important to approach this diet with realistic expectations and an understanding of the potential risks and benefits.

Conclusion and Final Thoughts

The 3 Day Military Diet offers a structured plan for rapid weight loss. However, it’s not a long-term solution and requires careful consideration before starting.

Remember, sustainable weight loss involves balanced eating and regular exercise. Always consult with a healthcare provider before starting any new diet plan.

Keep reading: Metabolism Diet: You Can Lose 40 Pounds In 13 Days With This Free Meal Plan!