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Military Diet: Lose Up to Ten Pounds in Three Days

Updated on August 8, 2016
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Carisa lives in Oklahoma with her family. She received this menu through a military officer and developed it further with her own research.

The Original Three-Day Diet Plan

Since I first developed the Military Diet diet 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.

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.

What to Expect

  • 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!
  • If you want to repeat the Military Diet, eat normally for at least four days before doing the three-day diet again. You could lose up to 40 pounds in a month if you follow these guidelines precisely.
  • 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!

The Three-Day Military Diet Menu Plan

Day One
Day Two
Day 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
 
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.

Additional Foods and Spices Allowed

  • Splenda
  • Small amounts of mustard
  • Small amounts of relish
  • Lemon pepper
  • Sugar-free gum and mints
  • Salt and pepper but no other seasoning
  • Broth

A Couple Ideas to Make the Most of a Few Ingredients

Cook the green beans with the meat or simmer in broth.
Cook the green beans with the meat or simmer in broth.
Warm the apple and/or banana and pour over the ice cream. Yum!
Warm the apple and/or banana and pour over the ice cream. Yum!

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 meet, 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.

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

Use either smooth or crunchy peanut butter.
Use either smooth or crunchy peanut butter.
Meal Calories: 297
1/2 grapefruit
1 slice toast
2 tablespoons peanut butter
coffee or tea (any brew, as long as it's caffeinated)

Lunch Day One

Wheat toast is best.
Wheat toast is best.
Meal Calories: 157
1/2 cup tuna
1 slice toast
coffee or tea (black, with splenda if desired)

Dinner Day One

Pre sure to prepare your chicken without any added fat.
Pre sure to prepare your chicken without any added fat.
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
Starting today, drink only water.
Starting today, drink only water.

Breakfast Day Two

Prepare your egg any way you like.
Prepare your egg any way you like.
Meal Calories: 182
1 egg (cooked in any manner)
1 slice toast
1/2 banana
water

Lunch Day Two

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.
Meal Calories: 297
1 cup cottage cheese (or 2 ounces cheddar cheese)
1 hardboiled egg
5 saltine crackers
water

Dinner Day Two

Beef or turkey hot dogs are best.
Beef or turkey hot dogs are best.
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
You're nearly done! Be sure to stay hydrated today. Remember: If you want to replace the cheddar cheese for breakfast, you can substitute a cup of cottage cheese or 2 ounces of ham.
You're nearly done! Be sure to stay hydrated today. Remember: If you want to replace the cheddar cheese for breakfast, you can substitute a cup of cottage cheese or 2 ounces of ham.

Breakfast Day Three

If you prefer cottage cheese, substitute it for the cheddar cheese.
If you prefer cottage cheese, substitute it for the cheddar cheese.
Meal Calories: 369
5 saltine crackers
1 slice cheddar cheese (2 ounces)
1 small apple
water

Lunch Day Three

A little salt and pepper perk up a hardboiled egg.
A little salt and pepper perk up a hardboiled egg.
Meal Calories: 132
1 hardboiled egg
1 slice toast
water

Dinner Day Three

Enjoy your last meal on the Military Diet!
Enjoy your last meal on the Military Diet!
Meal Calories: 342
1 cup tuna
1/2 banana
1/2 cup vanilla ice cream
water

Substitutions

Five ounces of a meal replacement shake or two ounces of low-fat yogurt with 1/2 teaspoon flax seed can be substituted for a slice of toast.
Five ounces of a meal replacement shake or two ounces of low-fat yogurt with 1/2 teaspoon flax seed can be substituted for a slice of toast.

The foods recommended for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. The results are not guaranteed and the diet may not work if not followed precisely.

If you must find an alternative to a food on the diet for a health or medical reason, here are the best choices with the same nutritional value.

Three-Day Diet Substitutions

For Toast
For Tuna
For Vanilla Ice Cream
For Hot Dogs
1 ounce (1/8 cup) sunflower kernels (sunflower seeds are gluten-free. If you are avoiding gluten, don’t choose the Planters brand which has traces of gluten.)
cottage cheese
strawberry or vanilla flavored milk (not chocolate)
veggie dogs
1/2 of a high protein nutrition bar
cooked chicken
low-fat yogurt with a small amount of fruit
bratwurst
2 ounces (1/4 cup) low-fat yogurt with 1/2 teaspoon flax seed
tofu
apple juice
any type of beans or lentils (4 ounces per frank)
1/2 cup of unsweetened whole grain cereal (such as Kashi Go Lean)
almonds or peanuts
 
 
5 ounces of a meal replacement shake
flax or pumpkin seeds
 
 

Feel free to substitute soy or sunflower seed butter, or sunflower kernels, for the same measurement of peanut butter.

To swap out the grapefruit, mix 1/2 teaspoon baking soda in a glass of water. Drink the mixture at least 30 minutes before eating and have a different piece of fruit, preferably a citrus fruit, with your meal.

One kiwi, one cup of papaya, or two whole apricots can be substituted for 1/2 banana.

A good substitute for tuna is a same-sized portion of cottage cheese.

Substitute two slices of bacon, a cup of milk, one chicken wing, or 1/4 seeds or nuts for a whole cooked egg.

To swap out green beans, have three cups of fresh (or one cup cooked and drained) spinach, a salad of lettuce and a few cherry tomatoes, or the same measurement of just tomatoes.

Substitute two ounces cheddar cheese for one cup of cottage cheese. If you don't want cheddar cheese, you can have two eggs or two ounces of ham.

Incorporating Exercise

Many readers ask whether they should exercise on this diet. The answer is yes! Remember, this diet is used by the military and you don't find those people sitting on their rumps!

The type and duration of exercise you choose depends on your current activity level and how lean you are.

If you are severely overweight, you might choose a brisk walk around the block. That’s great—just keep moving! You may only be able to walk around the block this week, but next week you can try two!

If you are already active and have more muscle, go ahead and push yourself. You'll gain even more muscle and the more muscle you gain, the more you can exercise! You'll look leaner and more toned and will be much healthier in general.

Some great weight-loss exercises include:

  • jogging
  • walking briskly
  • using an elliptical machine
  • swimming
  • jumping rope
  • using a treadmill

Of course it's always wise, and recommended, to discuss your exercise program with a doctor, especially if you have medical/health conditions.

Where I Got the Idea for the Three-Day Diet

How did I come up with all of this?

A military gentleman who attended our church some years back introduced me to this diet. He said that military recruits use this diet when they need to get in shape quickly. Since then I’ve done extensive research and heard from countless people who have tried this plan. Combined with my own personal trial and error, the diet that follows is carefully tested and includes advice to help you succeed. Feel confident and see the results for yourself!

How to Keep the Weight Off

Take half of your weight (in pounds) and drink at least that many ounces of water every day.
Take half of your weight (in pounds) and drink at least that many ounces of water every day.
  • Continue to drink your water as before. Here’s 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).
  • Take dietary supplements including a good multi-vitamin/mineral supplement. Some other good choices are Omega 3, herbal system cleansers, and food enzymes. (DO NOT take supplements during the three days of the diet unless recommended by a healthcare provider).
  • Keep up the exercise!
  • Continue eating nutrition-packed food, although in more variety.
  • If you plan to continue the Military Diet, use your four days off to refocus and prepare for the three days back on by shopping, cooking ahead of time, and ridding the house of tempting foods.

Get Support

Whether it's a family member, a weight-loss support group, the Three Day, Military Diet Facebook page, or the comments section below, reach out if you have questions or need motivation. Also, return the favor to others. You may be the one that gives someone the exact words they need to succeed!

I'm Afraid I'll Gain It All Back!

Whether you repeat the Military Diet after four days off or not, gaining the weight back is a concern. If you eat cheesecake and candy bars instead of fruit, you may indeed gain it back!

However, it doesn't have to be that way. Keep up your good eating habits and stay active and you will keep the weight off.

For help staying focused, I suggest this free service: My Fitness Pal. This online tool can be used with a computer or mobile device to help you keep track of what you eat. It's easy and will help you stay on track. You can keep track of exercise, too.

Success Story Showcase

These are people just like you who found success using the Military Diet. I'm sure that the stories featured here will inspire and motivate you to achieve your own goals.

Becca: Salem, Oregon

Becca lost 87.2 pounds through diet and exercise.
Becca lost 87.2 pounds through diet and exercise.

"I'm sure that the Military Diet has saved my life! Let’s be honest: Weighing 332.2 lbs at age 32 isn't much of a life. I was an active person, but still it took a lot of oomph to get me moving and feeling good!

Since I have found and started this meal plan, it has been an amazing adventure! I have dropped weight, increased my activity level, and I feel more confident with myself in everything I do. In March, 2012, while I was still at my highest weight, I completed my first 5K. Then, by walking, doing cardio hip hop, and watching what I ate, I managed to lose 20 pounds. However, when the scale stopped going down I thought I was stuck.

That July, I started this amazing, three-day diet. I told myself that it's only three days, I’ll give it a shot. In the first week, I was down 10 lbs. The weight just kept melting away. I am now down almost 70 lbs. (67.2lbs). I've done this in two months with a few weeks off for vacation and getting back into our school routine. That’s a total of 87.2 lbs since March! I just finished my fifth 5K and have plans of working toward a half marathon! I would have never imagined doing this had I not found this amazing meal plan."

Way to go, Becca! We're proud of you. We'll keep watching for your updates of progress. You’re such an inspiration to us all!

Perla: Colorado Springs, Colorado

Perla lost 80 pounds through diet and regular workouts.
Perla lost 80 pounds through diet and regular workouts.

"I'm a military wife and a mother of three children. Being a military wife is hard, so I found myself turning to food every time I felt sad, worried, or depressed. Because of this, I ballooned to 278 pounds. I was shocked that I had let myself get that unhealthy!

Thankfully, the Military Diet gave me the boost that I needed. In February, 2012, I began following this plan religiously and also combined workouts four times a week. Now, I have managed to lose a total of 80 pounds!

So I say, 'Everything is possible, never give up!'"

Congratulations, Perla! Your experience is an inspiration!

Renee: Grain Valley, Missouri

"Before the birth of my second child, my max weight was 241 pounds. I had gained double the weight with my second pregnancy, but had just accepted the weight gain as being healthy for myself and my baby girl. I was thinking that I would be able to lose it with no problem. Then, at my six week postpartum checkup, I was only down to 216 pounds. I thought to myself, "OK, now that it's been six weeks since my baby was born, I can get back on my exercise routine and lose this weight. No more of those, 'You just had a baby' excuses." Well, I got lazy, and my eating habits didn't change as I thought they would. I would catch myself eating double portions and getting second helpings to the cake, cookies, and all the other "good" stuff.

I was going through some photos on our Ipad one day and I thought to myself, "Oh my . . . who is that lady sitting on our couch?" Looking closer, I realized it was ME! It was heartbreaking that I didn't even recognize myself. My three year old son had candidly taken a picture of me that evening. I'm so glad he did because that was the turning point for me. I had to do something. Only I can change this, right?

One day, as I was browsing on Pinterest, I noticed a link to this article. I was thinking, "WOW! Is this for real? It's probably just another diet that won't work for me." After reading into it further, I decided to give it a try. I'm so glad that I did and that I stayed committed. I never gave up no matter how hungry I was. It changed my life in every way! Now, I don't avoid mirrors anymore. I am getting rid of clothes that are too big, rather than too small. I feel better mentally, physically, and emotionally. I have confidence now that I've never carried with me before! I'm healthier, and just feel better all the way around; more than I have in my entire life! Another thing that makes this experience even better for me is that I just received my lab results from my physician yesterday, and they are better than they have ever been!

I just completed my 15th week and had my weigh-in this morning. I am proud to say that I've reached my weight loss goal of 45 pounds! I am so proud of myself for staying committed to this diet plan and to my exercise routine.

I once read a quote on this diet's Facebook page that has stuck with me ever since: "Life isn't a remote. So get up and change it yourself." That's exactly what I did and I will never regret it.

So now I say to you, 'Stay committed and NEVER give up! This diet does work and will work for you!'"

Hooray for Renee! We are all celebrating your success with you!

Please Share!

I encourage everyone to share their experiences and successes in the comment area below. Please feel free to cheer each other on, give helpful tips, make friends, and just have some fun! I hope everyone finds this page useful and that it helps you in your weight loss journey. (As usual, please use good manners and avoid rude comments. Keep it friendly and be polite!

How much weight have you lost on the Three Day, Military Diet? (Please only vote if you've done the diet correctly for at least 3 days).

See results

© 2007 Carisa Gourley

Due to the lengthy comments section, the newest comments are displayed first.

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    • profile image

      Caroline 11 days ago

      I have lost 7lbs on this diet. I don't feel hungry at all, I hope to lose another 7lbs.

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      Aubrey 2 weeks ago

      I was wondering if you can use stevia or agave nectar for the tea.

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      Wanda 2 weeks ago

      I have been on this for 2 days now not that hard hope it works

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      Nicole 2 weeks ago

      What if you do not drink coffee or tea? I don't want to start incorporating hot chocolate (whether sugar free or not) into my meal routines. I seen somewhere else doing a 1/2 can of sugar free red bull, but I also have never drank that. Do I just omit and up my water intake or do I need to replace it with something else?

    • profile image

      Am glad i saw this and I will surely try it Am gonna start on Monday 8th May and i hope to get good result by thursday. At the moment, i weigh 90kg and would like to see myself at 70kg. Hope this is t 3 weeks ago

      Am glad I saw this and I will surely try it. Am gonna start on Monday 8th May and I hope to get good result by Thursday. At the moment, I weigh 90kg and would like to see myself at 70kg. Hope this is the magic I have been looking for. I will post my result by Thursday. Treasure from Nigeria

    • profile image

      Lanette 3 weeks ago

      I can't eat eggs what else can I eat

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      Reta 3 weeks ago

      Can I do 1/2 cottage cheese and 1/2 tuna? Also apple pealed or skin left on? Can't I put lemon in my water?

    • profile image

      Caroline 4 weeks ago

      I lost 2.5 on this diet, which doesn't seem like a lot but I didn't do any exercise and I think the banana made me constipated, probably exercise would have helped with this, on the plus side it's a cheap, easy diet to follow, but I was hungry on the 3rd day after dinner, I will definitely try it again and this time do exercise as well and hope for better results

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      Katy 4 weeks ago

      I'm a huge coffee drinker, is it okay to take caffeine pills on the 2nd & 3rd day?

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      Mike 4 weeks ago

      Not a new diet at all. I have used this several times through the years. It was developed by the Baptist Health Centers for heart patients. It works great and is safe. Great for you to share but shame for claiming to have created it. Stil, it is a good plan to share, especially with the substations. Best of success to those doing this!

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      Lenore 5 weeks ago

      I can't have caffeine. Does this decrease effectiveness? Saw another can't have caffeine question but not an answer.

    • profile image

      Pm 5 weeks ago

      I cannot eat cottage cheese.. I will throw up. Pls give me a subsitute for that. Tk you

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      Sara 5 weeks ago

      Began the diet on Monday April 17th. Start weight was 170lbs.

      Today is day 4 - and weight is 166.4lbs.

      Not bad at all! Will continue on my off days and count my calorie and repeat again.

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      Sara 5 weeks ago

      Lost 4.2lbs in 3 days

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      Pam 5 weeks ago

      My ex-husband was in the Navy in the mid 70's, we were stationed in Alameda, CA. I got this diet from the Doctor on the base. I lost 30 pounds. I also had to use a keto stick. I need to lose 10 pounds I am trying it again.

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      Kara 5 weeks ago

      What if you cannot have gluten? Would this still work with gluten free bread and crackers?

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      Emma La Taina 6 weeks ago

      I just completed my 3 days on this diet and lost a full 10 pounds Its amazing!! I used everything just like the menu except for the carrots cause I forgot to buy some so I substituted Them with Green Beans & note: I Did not have time to exercise much besides regular household cleaning & laundry. And it still worked I will continue to use this diet every week till I get to my goal weight. Thanks for sharing!!

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      Lauren 6 weeks ago

      Hey guys its lauren and i had to try this because of my sisters "fat shaming". i am 10 years old and i am 94.2 lbs. I tried it and you know what? I gained 5 ponds! now I'm 94.2 so screw your site

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      Tasha 6 weeks ago

      What is the best way to prepare the broccoli and carrots? Raw, cooked, or does it matter?

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      Author

      Carisa Gourley 6 weeks ago from Oklahoma City Metro, Oklahoma

      Laurie: It's not recommended to drink soda as the carbonation may cause bloating.

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      Bryan 6 weeks ago

      For the tuna it says 1/2 cup and 1 cup is that 4oz and 8oz or is it fill a 1/2 cup container and 1 cup container?

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      Jannette 6 weeks ago

      Hi I can't eat grapefruit due to the medication I am taking, is there a substitute for grapefruit? Thank you

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      Tammy 7 weeks ago

      is water unlimited or just with meals after day 1 ?

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      Christine 7 weeks ago

      I started this diet last Monday and lost 7 pounds in 3 days. I started it again this Monday and have already lost 3 more pounds. That's 10 pounds in 7 days and I'm thrilled!

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      Amanda 7 weeks ago

      This diet was created way before 2007. A Sargent in the Air Force gave me a copy of this diet in 1999. I needed to lose 25 pounds for them. You have altered the original version of this diet. The original one had beets for dinner on one of the days.

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      Keondre 8 weeks ago

      You have noticed something about this diet since starting it on and off back in 2002, I can drink one 32oz of 0 calorie 0 sugar Powerade or Gatorade per 3 day diet, pick a day to drink it on and you will be just fine. Make sure you drink plenty of water throughout the day. Drinking one of these help craves those hunger cravings and to keep those electrolytes flowing through you. I drink one because I workout a lot so I have to have some type of electrolytes flowing through me.

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      Laurie 8 weeks ago

      Can I drink diet soda instead of coffee/tea? Thank you in advance.

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      lindsey 8 weeks ago

      can you have scrambled egg instead of hard boiled?

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      Taylor 8 weeks ago

      I have,to be gluten free! Will it work with gf crackers? HELP!

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      Bernadette 2 months ago

      we're can I get saltine crackers

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      Judy 2 months ago

      Easy peasy.... followed the diet exactly - lost 8 lbs. Watched myself and ate healthy and kept drinking the water for the 4 days off - lost 2.5 lbs more. Back on diet again today - hoping for another 8 by Thursday morning. Fingers crossed.

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      jonasa 2 months ago

      Is there any side effect,like Detox plenty people end up in hospital and some of them are my brothers and best friend

    • profile image

      Asha 2 months ago

      I did it religiously with little walking but still only lost 4lbs but my heavier friend lost 6lbs.

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      Theresa 2 months ago

      Substitutions

      Five ounces of a meal replacement shake or two ounces of low-fat yogurt with 1/2 teaspoon flax seed can be substituted for a slice of toast.

      Five ounces of a meal replacement shake or two ounces of low-fat yogurt with 1/2 teaspoon flax seed can be substituted for a slice of toast.

      The foods recommended for this diet work together to boost metabolism, so it is not recommended that you substitute any foods. The results are not guaranteed and the diet may not work if not followed precisely.

      If you must find an alternative to a food on the diet for a health or medical reason, here are the best choices with the same nutritional value.

      Three-Day Diet Substitutions

      For Toast

      For Tuna

      For Vanilla Ice Cream

      For Hot Dogs

      1 ounce (1/8 cup) sunflower kernels (sunflower seeds are gluten-free. If you are avoiding gluten, don’t choose the Planters brand which has traces of gluten.)

      cottage cheese

      strawberry or vanilla flavored milk (not chocolate)

      veggie dogs

      1/2 of a high protein nutrition bar

      cooked chicken

      low-fat yogurt with a small amount of fruit

      bratwurst

      2 ounces (1/4 cup) low-fat yogurt with 1/2 teaspoon flax seed

      tofu

      apple juice

      any type of beans or lentils (4 ounces per frank)

      1/2 cup of unsweetened whole grain cereal (such as Kashi Go Lean)

      almonds or peanuts

      5 ounces of a meal replacement shake

      flax or pumpkin seeds

      Feel free to substitute soy or sunflower seed butter, or sunflower kernels, for the same measurement of peanut butter.

      To swap out the grapefruit, mix 1/2 teaspoon baking soda in a glass of water. Drink the mixture at least 30 minutes before eating and have a different piece of fruit, preferably a citrus fruit, with your meal.

      One kiwi, one cup of papaya, or two whole apricots can be substituted for 1/2 banana.

      A good substitute for tuna is a same-sized portion of cottage cheese.

      Substitute two slices of bacon, a cup of milk, one chicken wing, or 1/4 seeds or nuts for a whole cooked egg.

      To swap out green beans, have three cups of fresh (or one cup cooked and drained) spinach, a salad of lettuce and a few cherry tomatoes, or the same measurement of just tomatoes.

      Substitute two ounces cheddar cheese for one cup of cottage cheese. If you don't want cheddar cheese, you can have two eggs or two ounces of ham.

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      Kathy 2 months ago

      Can I have lemon in my water and a bit of cinnamon on my apple

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      Stacey Wall 2 months ago

      Going to start my diet and exercise tomorrow. I have already started eating healthier which is not a problem for me. All I need to do is cut out sodas and eating out way less than we do!! I can and will do this as of yesterday I weighed 235 lbs. By summer I am hoping to weigh under 200 lbs!!!

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      Robyne 2 months ago

      So I tried this diet on the weekend (Friday, Saturday and Sunday). It took a lot of will power! On day 2 I had extra 5 crackers. I hate cottage cheese but I ate that and drank water simultaneously to get it down my throat without being grossed out. Other than that I followed the diet exactly! Because I was not allowed to snack, Water helped a lot, I cannot stress that enough! I did not lose the full 10 pounds, I lost 7. I will definitely try this again when my 4 days of regular eating is up!

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      executech 2 months ago

      All you people asking about substitutions, did you not READ the article? There is an entire section at the end ALL about everything you have asked and more!

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      Ashley Hooks 2 months ago

      I will tell anyone to go for the military diet it actually work. I lost 7 pounds and 3 days. Day one and Two is not so bad but day 3 was kind of hard but I did it.

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      DENTI 3 months ago

      I am 183.6 pounds, and I am 17. I am not 'ballooned' per se, but I do have a tonne of visceral fat that I would like to lose. Is this diet recommended for my goal?

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      Ann 3 months ago

      Is there a substitute for Cottage cheese and bananas? I was wondering if I could use applesauce instead.

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      stefaniehamre@rogers.com 3 months ago

      Can I eat the food on the list at any time ? or does it have to be the exact food at the exact same time ?

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      valerie chand 3 months ago

      i am 13 years old at 200 pound and I did the military diet and I lot 77 pounds

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      Cindy 3 months ago

      everything went well except for the caffeine withdrawal on day 2. My head ache was very severe and ibuprofen would not work. Any suggestions? Also was the ice cream and cottage cheese supposed to be low fat?

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      Carolyn 3 months ago

      Can I have decaf coffee on days 2 and 3 ?

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      cynthia g 3 months ago

      what if 1/2 the foods on the menu you are allergic too..

      how and what do you substitute the food with?

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      Narda Cruz 3 months ago

      I lost 3 lbs in 3 days. Not bad at all.

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      3 months ago

      What can I have instead of cheese?

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      4 months ago

      I have read many many comments and all I have to say is I think it's great when anyone try's to get healthier! So never give up and never quit trying! In addition, I've lost 11 pounds in 10 days without exercise with Purium 10 day cleanse. It's not easy and after reading the comments neither is this "diet" as well. The truth is I think people need to learn that food doesn't equal happiness. If you're satisfied with your body then by all means keep it! Shouldn't allow others to define beauty by someone's weight. Especially if they are happy with themselves. However, for myself I wasn't happy with it. So I decided to make a change for 2017. And that all started with Purium. It's not for everyone and it takes a lot of willpower as does most things that are required for great change. But the point of purium isn't to just "lose weight" it's to break that addiction with bad foods. Get back to what actually fuels your body. And so far I'd say it's working for me and countless others. I no longer crave junk food. After 10 days I allow myself to have something I've been really wanting (within moderation of course) always counting calories. Which calories aren't bad for people, they fuel the body. But everyone's calorie intake is different. it's the processed food with all the additives that makes most foods awful and addictive. My personal advice. If your addicted as I was to bad foods and yes that means coffee and cappacino as well, break that addiction. Once you do then it's easier to say "I don't want that". Then just try to eat more purely. There's actually a site for that as well, it's the Paylo diet. Just do your own cooking and substitute bad for good. Don't forget fruits and vegetables. Drink loads of water half your body weight in ozs as well as possible. (Remember our body's are made up of water and it's a machine. If you don't replenish then it won't work properly.) And don't eat out, maybe once in awhile but not every week. Cut the pop and caffeine. Cut out unnecessary sugars. I use organic pure stevia. Splenda is unnatural and the body can't process certain things such as this. Sugar is now in everything and it's one of the leading reasons America is obese. And if you're on a diet and you mess up and eat something you weren't suppose to, feel bad but know you're not bad. You're human and we slip up. Just know that it's a lesson and next time you'll be strong enough to make a better choice. Weight doesn't just "come off". I hate hearing people say I need to lose a lot of weight fast! Lord knows I'd love to fast, but if it were that easy everyone would do it. There's no miracle cure! It's self control and it's exercise and that is the secret. It will never come off as easily as it went on unless you have a holy crap metabolism. If you're not into much activity then you have to restrain yourself with food. If you can't do that then you have to exercise like crazy. I hope this helps everyone who reads it. I'm only saying this to be bluntly honest. They are harsh truths I've had to except myself. Right now I'm still on the purium diet. And it's working. Last night I lost 3 pounds. Had to check the scale 5 times this morning. But I refuse to give up. Once the weight is gone I can allow myself some break. I'll still do what I'm doing if it appears the weight is coming back. But it'll be worth it in the long run. What's 4-8 months of strict of it means I feel amazing about myself? Because although I love to eat. After I did eat I felt bloated, fat, ashamed, and full. But being full started to make me sad. Every time I looked in the mirror I felt like I couldn't recognize that person I've become. I was at my highest 192 pounds. And ten years ago I was 120 pounds. That's a huge difference when you're only 4ft 9in tall. Just never give up! I won't! I wish everyone success in anything they do toward a goal. Everyone is different and what works for some will not for all. Good luck!

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      Erica 4 months ago

      Can't I substitute 1 cup cottage cheese for 1 cup of tuna.

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      E13 4 months ago

      I started this diet yesterday and it seems to be going good the water intake is very hard expecially when it make you have to pee so much but I'm trying I've found that the mints help curve your appetite when you are in between meals I hope this really works I've lose 3.5 lbs. In 2 weeks on my own exercising so I decided to add this diet to see if it can help drop the weight

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      Diane 4 months ago

      Can I substitute a rice cake for the toast? What can be substituted for the cottage cheese?

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      Roxanna 4 months ago

      Is there a substitute for eggs?

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      Kay 4 months ago

      I am going to do this diet but because of some tablets I take grapefruit is not allowed at all,what can I substitute it with. Thank you

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      K Caines 4 months ago

      Hello. When it comes to the banan can it be swapped with something else?

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      Didi S. 4 months ago

      I have read about this several times and finally decided to try it. I currently just finished my lunch of day two. I'm super excited to see how I weigh in after my full 3rd day. Will give an update on it went. Thanks for posting. :)

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      Jasmine 4 months ago

      I am starting this week can't wait.

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      lmg 5 months ago

      day 1 of this diet. wish me luck. excited.

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      Sara 5 months ago

      I can't drink caffeine for health reasons, is there anything to drink in steak of caffinated coffee or tea?

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      Ammu 5 months ago

      Hi,

      I started this diet yesterday and I am on day 2 today. In a website I checked, it says a slice of toast is 120 cals. I generally eat healthy life 100% whole wheat bread which is 70 call for 2 slices.

      So wherever it says toast, I am having 2 slices. Is that OK?

      Also I am spacing out the meals. Like today I ate my toast and egg at 8 and the banana at 10. Is that OK too?

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      samira 5 months ago

      I have tried the 3 days perfectly, walking every day in the morning before breakfast 50mn fast past, I lost exactly 5 pound.

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      Gigi Flores 5 months ago

      Thank you very much, I certainly will try this, I am on my 3rd day, not even hungry, like I was before all the time. .

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      Anthonie 5 months ago

      What if i dont eat the vanilla ice cream?

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      Alicia 5 months ago

      "Substitute two slices of bacon, a cup of milk, one chicken wing, or 1/4 seeds or nuts for a whole cooked egg."

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      chuck 5 months ago

      the opening line of the article "Since I first developed the Military Diet diet in 2007" says otherwise

    • blessedmommy profile image
      Author

      Carisa Gourley 5 months ago from Oklahoma City Metro, Oklahoma

      I have been receiving several comments/feedback from people that have been accusing me of claiming to have created or invented this diet. I have NEVER made these claims! Please read entire article before making such accusations. I received the menu plan through a military officer several years ago. After posting the plan online, I have had several people wanting more information. Because of this, I did research and developed it further to help my readers out. So, please, read the facts before placing judgments in the future. I am a writer, and I have done this as a service to my readers. I never have nor will I ever in the future claim to have been the creator. I just did the research to make your lives easier.

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      Mrs.D 5 months ago

      What can I have in place of egg?

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      Schaa 5 months ago

      Today is my 3rd day and i cant wait for tomorrow. I am super hungry but luckily i am not craving for anything

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      Trav 5 months ago

      Closing out day 3 and I already feel better. I'll hop on the scale tomorrow but my mood has improved and I don't feel bloated like I usually do.

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      DankMeme345 6 months ago

      I enjoyed the tuna and coffee

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      Sarah 6 months ago

      I probably didn't read correctly so apologies if I have missed it but - are you supposed to do this each week for maximum results? ie; 3 days on 4 days off?.. would really like to give it a try :)

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      Anna 6 months ago

      It was very simple to follow and I lost 5lbs without any exercises for 3 days. I could have lost more weight with some exercises and following the diet strictly. But I love to eat and wasn't used to low cal diet. So I added in salt, pepper, mustard, 1 whole banana rather than half and more cheese to my diet.

      I am going to continue this every week for this month!

      Thank you.

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      Lisa 6 months ago

      Why no water the first day? I'm trying this, but dying of thirst.

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      sana 6 months ago

      i did this and lost 4 pounds even though i excersiced and followed it pretty stictly. only concern was i didnt drink all the water (10 cups) i was supposed to (i had like 4 a day instead). but im gonna try this again after a few weeks of joel fuhrman's eat to live diet which helped me lose 30 pounds in the past. now im just trying to lose a total of 50 pounds ASAP.

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      Biojum 6 months ago

      Just completed 3 days and I lost 6.5Ib. Great!!!. Tried to exercise but couldn't,I left it too late to build the time into my schedule. I am certainly doing this again next week. I should be able to exercise with it then. The only food I found difficult was the broccoli, I hate it. Wish there was a substitute for it.

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      Serena Rodrigues 6 months ago

      I will start this plan from tomorrow hope its effective and will share my results on Monday wish me good luck!!!

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      Thelma 6 months ago

      I lost 6 pounds on the first three days of this diet. I was soooo excited. Thank you very much for spreading the word about this. I'm on my second week. I decided to do it Monday - Wednesday. I'm so glad I found this!!!

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      pat 7 months ago

      You say broth, can you tell me what this is made with thanks x

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      Erika 7 months ago

      Followed it to a T

      Lost 1 pound.

      Yes. 1!!!!!!!!

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      Moni J 67 7 months ago

      Hi everyone! I just completed the 3 day diet and I am happy to report that I did lose 5 pounds!!! I knew I wasn't going to lose 10 because I am only about 20 pounds overweight but I am pleased with the results and I will be doing this diet again in 4 days. I have to say the first day of this diet was the hardest for me because mid-day I started to get a headache that would not go away. Also I felt light headed. I told myself if I still feel like this the next day I'm not going to continue. Day 2) woke up with no headache, just hungry but once I ate breakfast I felt fine and day 3) I thought would be really tough but not at all. I think the first day I must have been going through some kind of detox or withdrawals. Anyway, I know individual results vary but it is only 3 days of your life to see if it will work for you too! :)

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      Erika 7 months ago

      Omg this diet is hard!

      I'm on day 3 -!: the worst part is the lack of coffee. I had some major caffeine withdrawal on day 2.

      If you are used to drinking lots of coffee this diet is hard.

      I'm still sticking to it. Day 3 am I'm really hungry.

      Can't wait for tomorrow:(

      Hopefully it's worth it!

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      Maysea 7 months ago

      I did this diet. I felt deprived and like I was starving myself! Eating less than 1,000 calories some days... I don't find it healthy

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      Honey Taylor 7 months ago

      I lost 7 lbs in the three days,only ate what was listed except the grapefruit,had kiwi instead.It helped me to start loosing,I now have added small things ,But making a better shopping list.Have lost a total of 23.4 lbs in just over 7 weeks.I am so Happy.

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      Amberoseinjune 7 months ago

      Is the toast supposed to be eaten dry or with any butter?

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      elizabeth 7 months ago

      what can you substitute the cottage cheese for?

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      adah 7 months ago

      i'm starting it this week. i'm planning on doing it the month of November as well but of course taking the 4 days break in between and keep eating healthy to maintain it. I hope to lose at least 20 pounds by the new year which is in like two motnhs

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      Asmelash Abreha 7 months ago

      I am gaining instead of losing. May be the sugar in the vanilla ice cream and cottage cheese,the salt in the hot dog and cheddar cheese.

      There is no adjective in this diet plan (fat free or sugar free vanilla ice cream )

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      Mayra Romero 7 months ago

      I wanted to know if there is a time that you eat your dinner?

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      JP 7 months ago

      Stuck to this 98% - Lost zero to maybe 2 pounds. I eat very well to begin with prior and think this is literally just a starvation diet. Glad it was free - but it hurts :-) Just out in 2 extra days of exercise and eat smart and get the same or better result - its pain, just in a different way.

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      S Taylor 7 months ago

      What can be swapped out for the broccoli? Not a fan of it. Thanks!

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      Arura 7 months ago

      While shopping for the necessary foods I switched out most of the meat for lunch meat, which another website listed as an effective substitute. Is this true? I want to get started tomorrow, and I'm not sure if it'll work.

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      Evening 7 months ago

      I actully hope that this diet will work for me and my friend

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      Kw 7 months ago

      So can you use lemon pepper to season ?.. Cause it says use salt and pepper only.

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      Carla 7 months ago

      I started this diet on a Monday. I weighed myself on the 4th day and had lost 4lbs. Even after my 4 days off diet, I did not gain any weight. I just started a new week. I hope to lose 25lbs in a months time..Wish me Luck!

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      Nancy F. 7 months ago

      Going to start this program tomorrow. I am excited to see how it works!

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      casey 7 months ago

      does anyone have vegetarian substitutions? no fish either :/

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      debra mark 7 months ago

      i did it and lost 7 lbs in one week. i did exactly as the recipes say. it was so easy and i was not hungry at all. so far i have lost 14lbs in one mth of being on this diet. i fell off the wagon a few times but once you stick to it it works.

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      Shelle W 7 months ago

      I plan on starting the diet on Friday 10/14/16. my weight now is 166.

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      Pat 7 months ago

      I stared the diet on A Saturday and by Tuesday when I weighed I had lost 4 pounds. I was very happy about that so I decided that I would stick to it another week but eat the foods that are on the list. I hope in another 4 days I have lost another pound or two. I will give it a rest for a few days then resume.

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      krcar5 7 months ago

      I lost 4 1/2 lbs! Easy to follow, love the ice cream-you can do it! Hardest part for me is no caffeine for 2 days. I had a headache and felt very sluggish and weak on day 3. Make sure to drink a lot of water, you can have your coffee on day 4! I'm going to track everything I eat for the next 4 days, then do it again!

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