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Military Diet: Lose Up to Ten Pounds in Three Days

Carisa lives in Oklahoma with her family. She received this menu through a military officer and now wishes to make it available for anyone.

lose-up-to-10-pounds-in-3-days-on-the-3-day-diet

The Original Three-Day Diet Plan

Since I first published the Military Diet diet online in 2007, countless people around the world have used it successfully to lose weight. Although there are copycats, this is the original, which is important because even a small change to this diet can set you up for poor results.

How to Lose Weight in 3 Days

  • Follow the diet exactly! I cannot stress this enough. The foods on the menu work together to boost metabolism, provide energy, help with sugar swings, and jump-start the fat-burning process. The diet must be followed for three consecutive days.
  • Weigh yourself on the morning of the first day, but not again until the morning of the fourth day. Take your measurements too. If you gain muscle, you may not weigh less but you may lose inches. Weight can also fluctuate unpredictably (and make you discouraged). This is important so that you stay focused and positive.
  • In three days you should lose up to 10 pounds. Some people report losing more than that, others less. Every metabolism is different!
  • After three days, eat as you normally do, but don’t over-do it!
  • No snacking between meals! Eat all foods listed for a meal at mealtime. Don't save anything for snacks. You're trying to re-wire your metabolism!
  • You can repeat the diet, but take a break and eat normally for at least four days before beginning it again. You could lose up to 40 pounds in a month if you follow these guidelines precisely.

Is the Military Diet sustainable?

Nutrition experts caution that for many, this diet will not lead to long-term weight loss. "The highest likelihood of success comes with changing as little as possible to get your weight down, not overhauling everything," says Dr. Charlie Seltzer, a physician in Philadelphia with a specialty in weight loss. "Over time, small, sustainable changes equals big sustainable, weight loss."

Having said that, this three-day diet can work to jump-start a weight-loss plan.

Doctor Approval for Dieting

Before starting this or any diet, check with your doctor. Read on for facts and information, but whether this diet is right for you is up to you and your physician.

The Three-Day Military Diet Menu Plan

Day OneDay TwoDay Three

Breakfast (297 calories)

Breakfast (182 calories)

Breakfast (369 calories)

1/2 grapefruit

1 egg (any style)

5 saltine crackers

1 slice toast with 2 tablespoons peanut butter

1 slice of toast

1 slice cheddar cheese

caffeinated coffee or tea

1/2 banana

1 small apple

 

 

 

Lunch (157 calories)

Lunch (297 calories)

Lunch (132 calories)

1/2 cup tuna

1 cup cottage cheese

1 hardboiled egg

1 slice toast

1 hardboiled egg

1 slice toast

caffeinated coffee or tea

5 saltine crackers

 

 

 

 

Dinner (767 calories)

Dinner (660 calories)

Dinner (342 calories)

3 ounces meat (your choice)

2 hot dogs (without buns)

1 cup tuna

1 cup green beans

1 cup broccoli

1/2 banana

1/2 banana

1/2 cup carrots

1/2 cup vanilla ice cream

1 small apple

1/2 banana

 

1 cup vanilla ice cream

1/2 cup vanilla ice cream

 

lose-up-to-10-pounds-in-3-days-on-the-3-day-diet

Three-Day Military Diet Shopping List

Protein

  • Tuna, fresh or canned in water, 2 cans
  • Cheddar cheese
  • Beef or turkey hot dogs. Avoid mixed meat wieners with fillers.
  • Cottage cheese
  • Meat of any type, including (but not limited to) seafood, beef, pork, or poultry. If using canned or deli meat, look for low-sodium.
  • Peanut butter, crunchy or smooth

Carbohydrates

  • Any type of bread, but whole wheat is best.
  • Saltine or plain soda crackers

Fruit and Vegetables

  • Grapefruit
  • Green beans
  • Broccoli
  • Carrots
  • Bananas
  • Small apples

Drinks

  • Caffeinated coffee and/or tea

Other

  • Vanilla ice cream
You can add Splenda to sweeten your black coffee or tea, but don't use any milk.

You can add Splenda to sweeten your black coffee or tea, but don't use any milk.

Allowed Beverages

  • Caffeinated coffee or black tea for the first two meals of day one only. No added sugar or milk.
  • Water only from then on. Here is what to aim for: Take half of your weight in pounds and drink at least that many ounces of water. For example, if you weigh 160 pounds, drink at least 80 ounces of water per day (more if you exercise vigorously).
  • Sugar-free hot chocolate made with water, not milk.
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Stay Well Hydrated!

Take half of your weight (in pounds) and drink at least that many ounces of water. For example, if you weigh 160 pounds, drink at least 80 ounces of water per day.

It's day one! Get started right with a good breakfast of grapefruit, toast, peanut butter, and tea or coffee.

It's day one! Get started right with a good breakfast of grapefruit, toast, peanut butter, and tea or coffee.

Breakfast Day One

Meal Calories: 297

1/2 grapefruit

1 slice toast

2 tablespoons peanut butter

coffee or tea (any brew, as long as it's caffeinated)

Use either smooth or crunchy peanut butter.

Use either smooth or crunchy peanut butter.

Lunch Day One

Meal Calories: 157

1/2 cup tuna

1 slice toast

coffee or tea (black, with splenda if desired)

Wheat toast is best.

Wheat toast is best.

Dinner Day One

Meal Calories: 767

3 ounces meat (any type)

1 cup green beans (cook in broth for a delicious flavor)

1/2 banana

1 small apple

1 cup vanilla ice cream (today it's a cup of ice cream but for the next two days it's 1/2 cup)

water

Day One Calorie Intake: 1,221 calories.

Be sure to prepare your chicken without any added fat.

Be sure to prepare your chicken without any added fat.

Starting today, drink only water.

Starting today, drink only water.

Breakfast Day Two

Meal Calories: 182

1 egg (cooked in any manner)

1 slice toast

1/2 banana

water

Prepare your egg any way you like.

Prepare your egg any way you like.

Lunch Day Two

Meal Calories: 297

1 cup cottage cheese (or 2 ounces cheddar cheese)

1 hardboiled egg

5 saltine crackers

water

If you don't like cottage cheese, substitute with a slice (2 ounces) of cheddar cheese.

If you don't like cottage cheese, substitute with a slice (2 ounces) of cheddar cheese.

Dinner Day Two

Meal Calories: 660

2 hot dogs (no buns)

1 cup broccoli

1/2 cup carrots

1/2 banana

1/2 cup of vanilla ice cream

water

Feel free to add mustard, relish, and the other additions listed below to your meals.

Feel free to add mustard, relish, and the other additions listed below to your meals.