Here is my three-day plan for weight loss; I hope you enjoy it!
Can I Lose Ten Pounds in Just Three Days?
The hard truth is that the safest way to lose weight this quickly is to undergo surgery. Eating less than 1,200 calories a day to lose weight rapidly is simply not healthy. If you want to lose a lot of weight, keep it off, and stay healthy through the whole process, this is not the diet for you.
However, if you have a reunion coming up or some other event that makes you determined to drop some weight fast, give this diet a try. It works. Read the comments below for success stories.
Note to All Dieters
• As with any diet plan, talk to your doctor before beginning.
• See sustainable, healthy eating tips lower in article.
The Grapefruit Diet
This diet works on the premise that grapefruit contains a fat-burning enzyme that, when combined with a low-carb/high-fat diet, lowers overall calorie intake. There is some evidence that simply eating half a grapefruit before meals accelerate weight loss, but this diet works faster.
Research has shown a connection between consuming grapefruit and reducing weight and improving insulin resistance in obese people.
- Note to those on cholesterol or high blood pressure medication: You can substitute the grapefruit for 1/2 teaspoon of baking soda in a glass of water can be substituted for grapefruit. Allow the mixture to sit for at least 30 minutes before drinking. Eat another piece of fruit in place of the grapefruit with your meal.
No other substitutions are allowed. This diet works by combining certain foods to trigger a chemical breakdown. For best results, it’s important to strictly follow these guidelines.
Warning for Those on Medication
If you take the high blood pressure medication felodipine (Plendil) or the cholesterol medication atorvastatin (Lipitor), avoid this diet until consulting with your physician. Grapefruit juice interferes with the effectiveness of these medications.
|You Can Have:|
• Salt and Pepper (no other seasoning).
• Protein or diet shake between meals as a light snack (15-20 fl oz).
• Diet soda or tea sweetened with an artificial sweetener.
• Lemon as a flavoring for water, vegetables, or meat.
Don't Eat These on the Grapefruit Diet
• Oil and butter.
• Buns with the hot dogs.
Day One Grapefruit Diet: Breakfast
• Half a Grapefruit.
• One Slice Toast.
• Two Tablespoons Peanut Butter.
Day One: Lunch
• Half a Cup of Tunafish
• One Slice Toast
• Coffee or Tea
Day One: Dinner
• Three Ounces Chicken, Beef, or Pork.
• One Cup Green Beans.
• One Cup Beets.
• One Cup Vanilla Ice Cream
Yes, You Get Dessert!
Tip to Make Dinner Delicious
• Grill your meat to stay away from oil and add a nice flavor to your food.
Day Two Grapefruit Diet: Breakfast
• One Egg.
• One Half Banana.
• One Slice Toast.
Day Two: Lunch
• One Cup Cottage Cheese
• Five Saltine Crackers
Day Two: Dinner
• Two Hot Dogs.
• One Cup Broccoli.
• One-Half Cup Carrots.
• One-Half Banana.
• One-Half Cup Vanilla Ice Cream.
Tip to Make Dinner Delicious
• Steam your vegetables and use salt and pepper to season.
Day Three Grapefruit Diet: Breakfast
• One Hard-Boiled Egg.
• One Slice Toast.
Day Three: Lunch
• One Ounce Cheddar Cheese.
• Five Saltine Crackers.
• One Small Apple.
Day Three: Dinner
• One Cup Tunafish
• One Cup Beets.
• One Cup Cauliflower.
• One-Half Cup Vanilla Ice Cream.
Exercise and the Three-Day Diet
When on this diet you are not taking in your usual amount of calories. It's still fine to exercise, in fact, it will help you burn even more calories than you consume, but watch out for:
- Heart palpitations.
About 30 minutes a day of exercise is recommended, but do not exceed that amount.
After the Three-Day Diet
After three days, take a break and eat a normal, healthy diet for at least four days in a row. This is very important. Give your body a rest and then, if you want, do the three-day diet again.
Tips for Healthy Eating to Manage Weight
Studies show that for most people, a diet that is rich in plants (vegetables, whole grains, and fruits) limited red meat, fish, poultry, olive oil, and even a little red wine helps maintain a healthy weight while also preventing heart disease. Often called the Mediterranean diet, this plan is among the easiest to sustain over time and includes a recommendation for routine physical exercise.
- Primarily plant-based, this eating plan encourages fruits, vegetables, whole grains, legumes, and nuts.
- Limit red meat to a couple of times a month, but allows fish and poultry at least twice a week.
- Eggs, yogurt, and other dairy are allowed in moderation.
- Replaces butter with olive oil and canola oil.
- Uses herbs and spices to flavor foods instead of salt.
- No sugar-sweetened beverages, added sugars, processed meats, refined grains, refined oils, or other highly processed foods.
Combined with eight glasses of water and exercise, this daily routine is considered one of the best food plans for maintaining a healthy weight. For best success with this and any diet:
- Consult your doctor.
- Keep a food journal to help build good eating habits.
- Find others who want to eat and live the way you do. Support is key!
- Drink plenty of water.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
TANJIM ARAFAT SAJIB from Bangladesh on October 23, 2019:
I was 211 pounds! before 01-01-2019. It was the 31 December when I last ate enough meat and took huge amount of sugar through a soft drinks and decided to stop eating like a fish for the better health benefit of mine. I take a little amount of carbohydrates, protean and much vitamin and Iron and minerals. I eat Dates for the Iron and Minerals and other necessary things which is so important for the body. After 10 month of maintaining this diet I am now 176 pounds. That means I reduce 35 pounds in Ten month which is sound reduction for the body. And I am confident that at the end of the year I lose another 10 more pounds. Now I walk 4.5 Kilometers everyday and conscious about my cholesterol level which is super high for my previous weight.
Sandyc on July 30, 2018:
To all the people with negative remarks, if yiu cant say anything nice, then dont say anything at all. I lost 30 lbs on this diet. Because of my medication i can't eat grapefruit. So i drink half glass of water with half teaspoon baking soda. Thank you for the plan.
aji on July 04, 2018:
this is literally the military diet
GirlSixx on April 09, 2018:
Thank you for sharing!! I used this in college when I gained my "freshman 20" lbs. My aunt shared this very diet with me over 20 years ago. By the time Sophomore year started, I lost all 20lbs plus 3 extra over my summer break and kept it off throughout my full college years and grad school. Now in my 40's, I wanted to try this diet again and have been for the last two weeks. I lost 8 lbs. However, for the life of me, I couldn't remember where green beans, cantaloupe and beets were used, but I remembered eating them with the diet, but all other 3day diets online excluded them and it was driving me crazy. Thank you, Thank you, Thank you, I FINALLY have the ORIGINAL and COMPLETE diet from the summer 1994, which was THEN called the Mayo Clinic DIET.
Amanda on February 27, 2018:
this has always been called “The Mayo Diet” long before it was the Military Diet. My grandmother still calls it the “Three Day Diet”!
Who cares...it works!
CLG on February 19, 2018:
Who cares what you call it and/or where you think it originated. I have never heard of it and appreciate you sharing. thank you
Nisha A on September 16, 2017:
Oh wow so you just STOLE the military diet and posted it here in a fahsionable way!? NOT COOL
oh and by the way this is NOT a grapefruit diet!!!
Splash1 on August 15, 2017:
What do you do on this diet instead of the vegetables? Can they be left out?
Ava on July 08, 2017:
This is the military diet, you stole their diet plan and claimed it as yours.
Bonnie B. on June 29, 2017:
Only one question that you have already answered. I get the chemical breakdown thing - but . . . I'd rather not eat 2 hotdogs. Can I not eat chicken instead? That would be the only sub I'd want.
Jailyn Harris on May 24, 2017:
Also for measurements that state "one-half" is this to mean 1 1/2? Or 1/2? I ask because there's a difference between wording on the first day and the last two days and I'm sure it makes a HUGE difference
Collcoll on May 17, 2017:
Hi I have the same question as a few others but has not been answered? On day three it states ice cream but shows pic of cantaloupe ? Which one do u eat?
L@$eY?!* on May 11, 2017:
so like if u exercise do u get better results ?
alinaberry on May 11, 2017:
so,is t possible to lose like 50 lbs. in a month. I want to -and this seems like the most effective diet. I only have a month to do it because I start school and it will be harder b/c I can't prep and exercise. but if I exercise a lot with this diet will I get better results and possibly lose 50lbs ? -alinaberry
Hayley on March 30, 2017:
How can I lose 60 pounds in 1 month
Vanessa on February 15, 2017:
Isn't this the notorious military diet?
OYC on February 15, 2017:
Do I have to eat half a grapefruit before every meal ? Or only for breakfast? Also what do you guys recommend for the other 4 days ? HELP!
Florencia on February 05, 2017:
hi! There's no cottage cheese in argentina, can I substitute it with ricotta or sour cream? Sorry it's the only idea that comes up
Danial on February 02, 2017:
I am on my second day of the three day diet. This morning when ai weighed my self ai had only lost a half a pound. Can someone explain, will I see better results after day two?
Missy Krissy on January 20, 2017:
I want to start this diet tomorrow, but I just started taking Lipozene. Can I use the diet supplement and do this diet at the same time?
Mar on January 14, 2017:
Did this for a year and a half and lost 160 pounds. Fyi
Tuz Goe on December 27, 2016:
Is black coffee allowed, throughout the day, on this diet? No sugar or creamer / milk added to the coffee, just plain, black coffee.
Clare on December 15, 2016:
Hi is it ice cream or the melon shown in the photo for day 3 please?
Alex on December 09, 2016:
Hi, I was wondering as I am about to begin this diet, what the suggested time frames are for each meal? I have a backwards sleep/work schedule and was curious if the 3 meals are spread out over a 12 hr period (eg 8am-8pm) or an "every three hour" situation. Is there a time I should NOT eat after? Please advise asap as I begin in less than 48 hours. Thank you so much. Happy Holidays!
Kisha on December 07, 2016:
What can you substitute for beets if you have allergies and also hot dogs. i would think you would want to avoid processed meats
J on November 14, 2016:
I do teatox, is it okay to have a cup of tea in the morning and then one at bed time as well?
TCOOLT on October 11, 2016:
I can understand the frustration expressed by Lilac; however, you need to understand that not all diet will work for you. You just have to keep on looking for the one that works for you. I was on this diet for about a year and lost 35 lbs. The first few days were tough and I felt like giving up. Let me assure you that this diet works. You may not get immediate response from the website but when they respond, their responses have always been helpful. Even though I have gained back everything that I lost, I have started back on my daily 3-mile walk and psyching myself up to get back on the diet. I wish you all the best.
Lilac on July 21, 2016:
I tried this and barely shed a pound. It's honestly not worth it at all. Half the food is rank and you'll be miserable, especially with the results.
Christina sh on July 12, 2016:
I am definitely gonna try that
TanyaV on July 05, 2016:
Done with day 1...
So is this the same as the Military Diet? The menu is so similar but the military diet excludes beets and uses bananas instead.. And a few other small changes.. Which diet is better??? Or are they comparable?
Mya on July 05, 2016:
I really hope this works for me
Tanyav on July 05, 2016:
What is the menu for Dinner Day 3?? People are talking about the cantaloupe but the menu sais Icecream with the picture of cantaloupe :/
Linda on July 02, 2016:
I am going to try this, I'm so motivated now.
Jackie on June 30, 2016:
Look up the military diet for substitutions. It gets rid of soda and sweeteners but gives you alternatives if you have diet or medical restrictions.
T.O girl on June 29, 2016:
Will the diet work, if you mess up a bit with measurements?I didnt read the measurements properly for ice cream serving so instead of 1/2, I had a full cup.
Marta on June 28, 2016:
Tanyav, its hard to get a response here but I'll tell you from experience that I have been following this diet as is (grapefruit just once at the beginning) and I'm on my 2nd day of week 6. I have lost 37lbs so far and I feel AMAZING! I don't add the soda or shake as a snack just stick to the 3 day menu. I'm full!!! And the best part is- the 4 days of regular eating are even easier- I have absolutely NO appetite and eat just to sustain my body. Since I have started this diet I proclaimed myself the biggest advocate of it. If you haven't started and happen to read my reply- TRY IT!
Tanyav on June 21, 2016:
This is called "the grapefruit diet" but you only eat the grapefruit once in the beggining?? Not before each meal right?
Marta on May 17, 2016:
I'm on day 2 and after first day I lost around 4lbs. I like diets such as this one because it's stirct and I know I have to follow it to the t (whereas cutting down the plate size on your own is not that simple).
My only question is-can I chew gun during this diet? I know since it's a chemical breakdown diet this may change the effects. Please let me know.
beto on April 01, 2016:
can i do the three day diet for a month straight and workout everyday twice a day?
Ali R on February 27, 2016:
I have been doing this diet for the past year and have lost 75 pounds. I enjoy the routine and find it easy especially since I figure I can do anything for 3 days! I have lost that much with minimal exercise and now am starting to lose less each week so I am beginning to incorporate exercise to keep it up!
trish on December 28, 2015:
For dinner on day 3 it states 1/2 cup of vanilla ice-cream but every one else is saying its half a cantaloupe. The picture also shows cantaloupe so is it cantaloupe or icr cream?
Chosen Dansu on December 25, 2015:
I will start when I go shopping for these items.
808 Brada on December 09, 2015:
why is there so much questions, just try out what he suggested to you folks and see if it works or not. Much Mahalos from another brada in the 808.
TCOOLT on October 02, 2015:
This program works and I am here to testify. I started on the program after googling how to lose 40 pounds in three months. I started during the first week of August and to date I have lost 22 lbs. from 242 lbs to 220 lbs. I followed the program faithfully and gained encouragement by seeing the results of my efforts. I walk three miles in the morning and three miles in the evening and have shared the program with some people who walk the same track with me. My doctor told me that about time I lost weight since she had been advising me to do so for a long time. She eventually asked me to send her the diet and wanted to try it herself. I want to thank you for the diet and may God continue to bless you.
daisydawn on September 03, 2015:
will the protien bars make you gain wait.or get really muscley
InsaneSquirrel on August 31, 2015:
Can i put lemon juice from fresh lemons the water for flavor?
Imma Handfull on August 24, 2015:
I got this diet years ago from the hospital. .. the first time i did it i left off the ice cream thinking I would lose more i ended up losing 8lbs i recently found this diet and realized I already had it (with some variations) so me and a co-worker tried it she lost 13lbs and i lost 12 the 2nd week i was down 21lbs but somehow i gained 10 so i said the other 10 was lost water weight so I'm on my 3rd week 1st day i have not weighed myself as of yet but i said i will keep going until im down 40lbs I'll keep u guys posted
Lisa davis on August 02, 2015:
What should I eat on the four days that I am off. Can you give me a guide I can follow. I don't want to gain the weight back.
jetski on July 30, 2015:
By the way...if you go to themilitarydiet.com you can learn about substitutions.
jetski on July 29, 2015:
After five weeks sticking to this diet (exactly) 3 days per week and eating carefully the other 4, and exercising every other day for 40 minutes I have lost a total of 10 lbs. Why is this taking me so long? This week I'm only drinking a protein shake 1/2 hour before I exercise. I wonder if I'm better off just sticking to any combination of any foods with caloric total under 1200 c per day 7 days a week. At any rate, I have lost 10 lbs, so if I'm patient I can lose the 40 lbs in a total of 4 months. I won't give up yet.
zulem on July 29, 2015:
I did this diet and lost about 9 lbs in the three days. So yes it works. I'm starting again tomorrow. went from 225 to 217.
Caycee on July 25, 2015:
On day two, how is the egg supposed to be cooked? It wasn't specified, so does it not matter? Or is the egg raw?
Savannah C. on July 22, 2015:
Did you guys see the difference? Or did you just see a difference in the scale? And can I do the diet 3 days apart instead of 4?
Pretty cool on July 22, 2015:
Is it okay if we just not eat one thing in each meal
or do we have to eat it I mean it doesn't really matter does it? It just means less food right?
Brandon on July 21, 2015:
Well, I failed this diet... I was doing well until day 2 when I decided to regurgitate the cottage cheese...
jetski on July 16, 2015:
Just finishing week 3. Still on the diet (strictly and exactly) for 3 days and exercising every other day doing cardio and weights. I cut down on the protein bars and shakes. I didn't do great at only 12000 cal on the other 4 days, but was careful what I ate. I finally have lost a total of 6 lbs. I have such a slow metabolism, so if you're like me, stick with it. It's just gonna take us much longer than all the lucky people who can actually lose 40 lbs in a month!
jetski on July 08, 2015:
Okay. Just finishing week 2. Exercising 4 days and dieting 3. I'm now back down the 2.5 lbs to my original weight. I think I have to cut the protein bars and go to 1200 cal on the remaining 4 days. This combination of foods leaves me feeling like I've had more than enough to eat, but not the most pleasant tasting meals! I'm jealous of the people who are actually having success. But I'll keep plugging away.
Chey Anne on July 07, 2015:
I am going to try this, but the only concern I have it if we can mix the tuna with mayonnaise or anything or if we have to eat it raw.
Jake on July 05, 2015:
What type of protein shake? And what can I put in the tea? Starting the diet on Monday
Tanya on July 03, 2015:
Hilo are you here?
Tracy on July 01, 2015:
I lost 7 lbs in 3 days!!!
Ivy on June 30, 2015:
Can u replace the broccoli with something else and can you replace the cottage cheese with something else?
jetski on June 28, 2015:
After completing the first three days of the exact menu and 30 min of intense cardio exercises plus 15 minutes of stretching I have gained 2.5 lbs!
Mya on June 21, 2015:
Does this really work
Tyler on June 14, 2015:
Will you lose any muscle or no
Dana on June 14, 2015:
Can I put sugar in the coffee or no
Clarice on June 11, 2015:
Im on the beginning of day 2 I was 254.4 now I am 252.2.
eva maine on June 10, 2015:
I'm on the beginning of day 2 and I was 179 now I'm 174
Clarice on June 10, 2015:
Can I drink tea all the time? Or just a certain amount? Do the hot dogs need to be turkey, beef or pork? Or does it matter? And it says 1/2 cantaloupe does it
mean half the whole cantaloupe or half a cup?
Gee09 on June 08, 2015:
Has anyone seen results I started on Friday and I weighed 179 now it's Sunday night and I weigh 177 don't think this really works or maybe I'm doing something wrong let me know
ash on June 06, 2015:
Is there any way I don't eat the ice cream
Gee09 on June 05, 2015:
Do u have eat all three meal or can u eat breakfast and diner since u are drinking water throughout the day
Kyra on June 05, 2015:
Do u really mean 1/2 cantaloupe on day 3?
Gee09 on June 04, 2015:
.planning to start tomorrow would like to know if I can put Mayo
Raven on June 04, 2015:
Beets, cottage cheese, GRAPEFRUIT= EWWW! I'm just gonna shove it down my mouth.
Gee09 on June 04, 2015:
Can I use the canned tuna and what would I put on it
May on June 04, 2015:
I want to do this diet but i have a problem because of my medicine i can't eat grapefruit because it will lower the medicine levels is there anything i can substitute it or just not have it at all?
lintbox on May 18, 2015:
Hi, starting the diet tomorrow so I'm getting my grocery list together. What brand do you recommend for the protein shake? I know you said to use water not milk but I've never purchased any type of protein powder or shake so I need a little help on that. Also, from the posts, here is my grocery list. Not sure about purchasing canned beets and green beans or fresh.
tuna (in water)
vanilla ice cream (all natural)
Protein bars (no chocolate chips)
Bread (white or wheat)
cheddar cheese (4oz servings)
Chicken (3oz servings)
KyO8884 on May 13, 2015:
Can i put butter in the veggies?
Michelle on May 12, 2015:
4 lbs. 1st day. Can't believe it. Can I switch the lunch and dinner menus around? I would prefer to eat a bigger lunch and a lighter dinner.
Alexa on May 12, 2015:
I am going to start this regime this morning and see how it works for me! Also adding exercise :) I'll let you know how it goes
Gumby708 on May 11, 2015:
First day and not bad. Can't wait for the results. Thank you
KyO on May 11, 2015:
Hi, i just started the diet today, so far so good. I love everything on it.
samie on May 11, 2015:
what is this diet called?
JC on May 04, 2015:
Do the hot dogs need to be pork or can they be beef hot dogs?
Jackie on April 29, 2015:
Can you leave things out since you can substitute?
Jo jo on April 10, 2015:
Lost 17 pounds in 2 weeks. The first week I lost 10.5 alone. Weighed myself EVERY morning. I stuck to the diet to the tee, with the exception of the egg. Sorry but the yokes do me in. I had 3 egg whites instead of 1 whole egg. Drank 8-10 full glasses (10oz each) of water and did NOT eat protein bars or drink shakes between meals. If I was hungry, I drank h2O. No diet pop. I also drink tea and black coffee with no seeetner. I had to choke down the tuna - patoowee! Bumblebee albacore is the best. Used only Aunt Millie's wheat bread. All natural vanilla ice cream. Didn't cheat at all. A friend of mine went on it with me, she has the same amount overall as me to lose but only lost 8#. The only thing she did differently was she drank diet sodas, not enough water, and ate Kraft slices instead of the real cheddar cheese. The Kraft sandwich slices (individually wrapped) are NOT all natural cheese-preservatives and processed JUNK! I would strongly suggest having your deli cut you 3 oz slices of cheddar as the diet states 'cheddar'. I will continue with this diet until I lose a total of 40lbs. Started walking 1/2 mile at first and now up to 3 miles a day. Will most likely start alternating jog-walk this next week.
Good luck everyone. I was a skeptic. But I'm here to tell you, it does work!!
Ki on April 08, 2015:
How do you prepare these foods?
babyboy on April 08, 2015:
I've lost 38 pounds so far I am glad I went to your website and started using your 3 day system its working great so thank you.
Chels on April 01, 2015:
Can u take out any foods?
Melissa on March 27, 2015:
On day three for dinner you said half a cantaloupe, that seems like a lot to me! Did you mean 1/2 cup?
Is there any specific protein bar and toast to use?
Thanks in advanced :)
Tina on March 25, 2015:
I can not eat cottage cheese any suggestions on what to do?
Franny Baby on March 25, 2015:
Is it okay to drink diet green tea on the diet?
Lisa on March 23, 2015:
I don't eat hotdogs so what should I replace it with
Fran on March 19, 2015:
If I cannot stomach tuna is there ANY way around it or just suck it up??
Hiloboy (author) from Hilo, Hawaii on March 18, 2015:
Jenjensss, questions are GREAT. You just want something that will work, so it is very understandable. To answer your questions..
1) The reason why it is suggested to boil the egg is because boiling of the egg does not require any cooking spray or any additional chemicals that can defeat the food chemical process. All you need is water to boil the egg. If you cook the egg in a pan, you are more likely to add butter or other ingredients.
2) The toast should be made with either white or wheat. You do not want to by the premade toasts because more preservatives are added to the bread to keep it crisp.
3) I have no recommendations for a brand in particular. I do recommend to get one that is not filled with chocolate chips or any other candy like bars. Try and keep it as simple as possible. It should be taken to curb your hunger. Adding candy or chocolate to the protein bar, because of the high sugar, may make you feel like you're still hungry.
4) The sliced Kraft cheese works great.
GOOD LUCK! Don't forget to post your results. THANK YOU!
Charmy and Tor,
1) It is okay to drink Diet soda. However; I would use it as a reward or incentive. Drink one for dinner to give you that extra push of motivation. DO NOT drink a six pack though. LOL!
2) 30 minutes of exercise will help with burning fat, but remember this diet works on a food chemical breakdown. Go EASY! Because of the chemical breakdown, it is continuing to burn the fat chemically. So your body may not be able to handle high impact exercises. The minute you feel dizzy, take that break. It is also recommended to check with your physician before starting any diet or exercise program.
Hi, the reason for going only 3 days of the diet, is because of the chemical breakdown. You don't want your body to think that this is a new way of eating and you'll see your body adapt to the new food intake instead of burning the fat.
LISA, LISA, LISA,
Good luck! Please do not forget to share your results. Today is day 3.. How many pounds have you lost?
hi on March 16, 2015:
is there a reason why we can't do the diet for longer than 3 days without a break?
lisa on March 15, 2015:
I'm currently on day 1.. I'm so excited!!!!
tor on March 14, 2015:
how effective will this be along with 30 minutes of exercise daily?
Charmy sangsland on March 13, 2015:
Is it ok to drink diet soda