Carisa lives in Oklahoma with her family. She received this menu through a military officer and now wishes to make it available for anyone.
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 One||Day Two||Day Three|
Breakfast (297 calories)
Breakfast (182 calories)
Breakfast (369 calories)
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 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 cup carrots
1/2 cup vanilla ice cream
1 small apple
1 cup vanilla ice cream
1/2 cup vanilla ice cream
Three-Day Military Diet Shopping List
- 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
- Any type of bread, but whole wheat is best.
- Saltine or plain soda crackers
Fruit and Vegetables
- Green beans
- Small apples
- Caffeinated coffee and/or tea
- Vanilla ice cream
- 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.
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.
Breakfast Day One
|Meal Calories: 297|
1 slice toast
2 tablespoons peanut butter
coffee or tea (any brew, as long as it's caffeinated)
Lunch Day One
|Meal Calories: 157|
1/2 cup tuna
1 slice toast
coffee or tea (black, with splenda if desired)
Dinner Day One
|Meal Calories: 767|
3 ounces meat (any type)
1 cup green beans (cook in broth for a delicious flavor)
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)
Day One Calorie Intake: 1,221 calories.
Breakfast Day Two
|Meal Calories: 182|
1 egg (cooked in any manner)
1 slice toast
Lunch Day Two
|Meal Calories: 297|
1 cup cottage cheese (or 2 ounces cheddar cheese)
1 hardboiled egg
5 saltine crackers
Dinner Day Two
|Meal Calories: 660|
2 hot dogs (no buns)
1 cup broccoli
1/2 cup carrots
1/2 cup of vanilla ice cream
Day Two Calorie Intake: 1,139 calories.
Breakfast Day Three
|Meal Calories: 369|
5 saltine crackers
1 slice cheddar cheese (2 ounces)
1 small apple
Lunch Day Three
|Meal Calories: 132|
1 hardboiled egg
1 slice toast
Dinner Day Three
|Meal Calories: 342|
1 cup tuna
1/2 cup vanilla ice cream
Day Three Calorie Intake: 843 calories.
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 Military Diet Substitutions List
- 1 ounce (1/8 cup) sunflower kernels. Note that sunflower kernels are naturally gluten-free but don't choose the Planters brand as there are traces of gluten.
- 2 ounces (1/4 cup) low-fat yogurt with 1/2 teaspoon flax seeds.
- Same amount of cottage cheese for tuna.
- Same amount of tofu for tuna.
- Almonds or peanuts.
- Flax or pumpkin seeds.
- Veggie hot dogs.
- Any type of beans or lentils (4 ounces per frank).
- 1/2 of a high protein bar for toast.
- 1/2 cup of unsweetened whole grain cereal for toast.
- 5 ounces of meal replacement shake for toast.
- Can substitute chicken for tuna.
- Can substitute strawberry or vanilla flavored milk (but not chocolate) for ice cream.
- Can substitute low-fat yogurt with fruit for ice cream.
- Can substitute apple juice for ice cream.
- Can substitute bratwurst for hot dogs.
- Feel free to substitute soy or sunflower seed butter, or sunflower kernels, for the same measurement of peanut butter.
A Couple Ideas to Make the Most of a Few Ingredients
Additional Foods and Spices Allowed
- Small amounts of mustard
- Small amounts of relish
- Lemon pepper
- Sugar-free gum and mints
- Salt and pepper but no other seasoning
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.
Frequently Asked Questions
Can I Repeat the Military Diet to Lose More Weight?
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.
How Do I Make the Most of the Four Days Off?
Eat balanced, healthy meals on the days off. You'll get faster, better results if you don't go crazy and load up the calories during this period. In fact, your weight-loss will be more sustainable if you use the days off to develop healthy, long-term eating habits. For example:
- Keep your protein sources light (salmon and chicken breast are the best meat choices).
- Eat low-sugar and high-fiber fruits and vegetables at every meal.
- Make sure your carbohydrate choices are whole-grain.
- Stay hydrated!
- Avoid added sugars.
Is the 3-Day Diet an Intermittent Fasting Diet?
No, because there are no periods of fasting. It could be considered a very low-calorie diet though because the daily calorie intake is below the recommended 1,500 daily calories recommended for weight loss.
Isn't Most of the Weight-Loss Water Weight? What About Losing Fat?
Especially if you are very overweight, your initial weight-loss will be water. If you repeat the diet, however, and begin to generally improve your eating habits (even on your days off) you will begin to burn fat because you will be consuming fewer calories than you burn for energy.
Is This Diet Recommended by the American Heart Association?
No, it isn't. However, several readers mention (in the comments below) that heart doctors have recommended using a diet similar to this one to help them lose weight quickly before surgery. To me, that just reinforces the effectiveness of the concept.
The 3-Day Diet With 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:
- walking briskly
- using an elliptical machine
- 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 3-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!
I'm Afraid of Yo-Yo Dieting!
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.
How to Keep the Weight Off
- 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.
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!
Military Diet Success Stories
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
"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
"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!
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!
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.
Questions & Answers
Question: Rather than stopping the diet after the three days, can I continue for longer without stopping?
Answer: The purpose of the four-day break is to add variety and to increase caloric intake to avoid going into starvation mode.
Some have successfully continued the diet with less break in between, but the key is to listen to your body.
If you start to experience burnout, or if your weight loss slows considerably, go ahead and take the four-day break to refocus, refuel, and reset your metabolism.
Question: I hate tuna. Is it possible to substitute with canned salmon for this diet plan?
Answer: Your best options for substituting tuna would be to choose another lean protein such as another type of fish, or poultry, such as turkey and/or chicken. Avoid overly processed food choices.
Question: I don't drink coffee or tea. Can I replace it with something else or leave it out all together?
Answer: It is very important to follow the plan as precisely as possible since the menu items are strategically placed down to a science to work together. However, sometimes food allergies or intolerances may lead to a substitute.
The purpose of caffeine is to jump-start the thermogenesis that we're looking for to get the fat burning mode turned on. If you absolutely cannot take caffeine, try taking a B-complex vitamin in the place of the caffeine during the meals that require it.
© 2007 Carisa Gourley
Due to the lengthy comments section, the newest comments are displayed first.
deja dalotn on August 25, 2020:
im starting today at 8/26/2020. i weigh at least 120. i would like to drop at least 10 pounds for the first three. the rest we will see about. i will post ans update on 8/29/2020
Zoey Merrick on July 27, 2020:
In england we dont have saltine crackers, what can i substitute then for x
Babe on May 28, 2020:
Can you drink any kind of tea???
Sammie J on April 13, 2020:
I am starting this up today 04/13/2020. I weigh 201. I would like to drop 50 pounds at least. I will post and update on 04/20/20.
Amanda T on March 03, 2020:
Can you drink pre-workout on this diet?
Zachary on February 09, 2020:
I went on the military diet back in 2016 in the end of my junior year in highschool and dropped 85lbs in 3 months going from 277 to 192 then developed a diet based on protein and caffeine having me drop an additional 10 and stayed a 182 for years until I started my job 2 years ago and worked nights I’m up to 220-230 so I’m gonna go back to the diet while working around an odd eating schedule
Nina on January 14, 2020:
What can I substitute broccoli with?
Goldie on January 12, 2020:
Does it have to be a certain kind of vanilla ice cream, like a certain sugar or fat amount. And what type of cottage cheese? Low-fat, fat free or regular?
Deborah Kelly on December 03, 2019:
Any exchange for carrots
Becky on September 10, 2019:
I can’t eat hot dogs
Other than bratwurst, any other substitutions
Tammy on July 19, 2019:
Can I use can veggies instead of fresh and can I splenda with my morning coffee
chris k. on July 12, 2019:
Advice to anyone who wants to try this diet, DON"T. I did and lost 0 lbs. I stuck to it all the way down to letter, I am only 10-15 lbs overweight due to having back surgery and having nerve damage in my feet. I do walk 3 mi a day and use my gazelle. The first 2 dinners I couldn't eat all the food because I am not used to eating that much. So my advice DON'T BOTHER.
Hayley on June 27, 2019:
I dont like peanut butter ,or ice cream ,or bread what can i put instead
Dean Wedge on June 07, 2019:
I lost 10lbs in 3 days.
Pat on May 15, 2019:
So, ive tried this before and had success so i saved the story in FB. I recently balooned up to 263 lbs even though i was moderately active. So, i decided to try it again. I $#!+ you not, i lost 15 lbs on the first three days. Now, keep in mind, thats 5.7% of my body weight, so its like 11 lbs for someone who is 200 lbs.
Whats more, i really didnt starve those three days (although there were plenty of temptations).
Earl on May 09, 2019:
I lost a total of 30 lbs in 3 days. I cried up a storm.
Horowitz on April 09, 2019:
can I substitute saltine crackers for a whole wheat toast?
Mel on March 23, 2019:
Had broccoli both days instead of beans(don't like beans). Lost 5lbs! I drank lots of water with lemon every day.
Dustin on March 19, 2019:
Can the broccoli and carrots be cooked or do they need to be eaten raw?
Ellie on February 27, 2019:
Lost a bit of weight on here and helped curb my appetite.
Going to do it again and hope to lose 10!!
K.Harris on February 21, 2019:
I've never had cottage cheese. What can you substitute for cottage cheese?
Lorraine on February 10, 2019:
I like the old military diet but I think I’m going to try the new one I lost 25 lbs in all still using the older military diet , I love it !!!
Lianne on February 01, 2019:
Hope this works for me....
pie on January 29, 2019:
Find a walk one can do every day, then do the walk 2 times a day, Once in the morning, and evening.
M on January 26, 2019:
Thank you! I lost 5.8lb in 3 days. I slept lot longer during the diet as I had some headaches day 2 and 3. I drank a lot of hot water as its cold. I'll try this diet again as I like the food items.
Susan on December 15, 2018:
This is the 3day diet plan, or the ice cream diet, a friend gave it me over 12 years ago. It works, even with subsitute, as diet juice drink instead of grape fruit, i lost 35lbs on it. Great diet
i on November 29, 2018:
I hope u will be happy next time , I just started today.
lisa on November 15, 2018:
Did it and was not happy 2lbs lost . Clearly let me know that this was not for me. i have did the 3 days all red meat no greens with apple cider and lost 5llbs easy. Oh well nice try .i was dedicated
Susan on October 07, 2018:
This worked for me. I lost 5 pounds. If I did this again, I would add more food to the last day. It wasn’t enough calories. By the time I finished my workout, I was negative 2 calories from what I was supposed to eat in a day to be healthy. It was a good jump start though.
Brenda on September 25, 2018:
I can’t have grapefruit, what can I substitute it with?
Geri on September 13, 2018:
great kick start plan. I weight 205 at start. Three days later 196 (same scale). Missed coffee day 2 and 3 but got through it. I kept reminding myself "there is ice cream at the end of the day". I definitely will be repeating this program at least twice a month.
AJ on August 07, 2018:
I was skeptical of trying this diet due to multiple articles posted online that were made to debunk the viability of this diet.
I first started on a Saturday morning, because I found out that I weighed 164 pounds. My weight limit was 165 for the military. My goal was to be at least 10 pounds under the cut off.
I ate everything it told me to but I did add fresh lemon and pepper to season my dinners.
On day 3 my weight was down to 157, so i lost a total of 7 pounds: which seems to be the mean of most peoples posted weight lost.
I'm never the type to leave comments but I'd like to be someone real enough to come forward and say that it worked for me.
Malak hesham on August 04, 2018:
I want to start this diet but i have a really messed up sleeping schedule, i sleep at 9 or 10 am and wake up at 6 or 7 pm *because of my work* so when should i eat my meals and if I start by my breakfast at 6 or 7 pm and end it with dinner at 5 am will it work or not
Pamela olson on July 07, 2018:
Lost 10 lbs day four
Oralee Spivey on June 27, 2018:
I followed this diet to a tee and only lost 0.7 lbs not even a pound. I am 4'7" and petite just overweight. Should I cut the portions in half or cut out some of the items? Please help. I even drank all the water and I hate drinking water.
i will start it today on June 26, 2018:
i will start it today
Rance on June 11, 2018:
Any PT with this?
Rob on June 07, 2018:
I like Half and Half in my coffee. Can I switch the ice cream for my half and half??
Kimber on May 16, 2018:
I’ve done this several times with great results. Does it make anyone else’s bowels move more or is it just me? Lol. Seriously. It isn’t bad but I can’t be the only one.
Cat on May 02, 2018:
Hey guys. I’m down 6lbs in 1.5 days. With a bit of cardio and a lot of stretching. I’m sure if I do more cardio I’ll cut up more much faster.
Sub grapefruit with baking in a glass of water followed by a glass of water with lemon/lime.
I hate broccoli but I steamed it with the carrots tossed in lemon,garlic and pepper. Chopped up the cheese and tossed it after the veggies cooked. It was magical!
Excited to keep doing this diet. Works if you stay dedicated.
Just keep thinking of how damn hot you’re gonna look lol
Tee-Hi on April 28, 2018:
I hate, loathe, abhor, detest and despise cottage cheese. Since cottage cheese can be eaten in place of tuna, is the reverse also true; may I have tuna in place of cottage cheese?
mamagoose711 on April 13, 2018:
Total loss 10.8 pounds in 18 days!
This has made me more aware of what im eating. I've learned to log my calories on the 4 days off of the military diet. It 's really easy for the calories to add up!
ill begin Round 4 next week.
mamagoose711 on April 09, 2018:
UPDATE ROUND 2
2.6 pounds lost
Grand Total --------------- 8.2 in 10 days!!!!
Ill be back here for the next update
Deb on April 02, 2018:
Can I just NOT have the ice cream?
mamagoose711 on March 31, 2018:
Just finished the first round! I lost 5.6 pounds-VERY HAPPY!
. I followed with the exception of a few things
-my morning coffee with non-dairy sugar free creamer
- Salmon instead of the hot dogs.
-Greek Yogurt instead of ice cream
I did include a 10 minute exercise routine daily which i will increase over time.
I will eat similarly for the next 4 days to include salads with proteins and blueberries replacing the apples then I will continue on to round 2.
I have 25 more pounds to lose. Will update after round 2
Good Luck Everyone!
No broccoli on March 25, 2018:
What can be substituted for broccoli? I can’t have it
Sara on March 22, 2018:
I don't eat eggs or fish
Di from Langley on March 20, 2018:
What is a substitute for broccoli? I just can't get it past my lips with out gagging.
Tisha on March 16, 2018:
What do u sub for grapefruit?
Zai on March 05, 2018:
What is substitute for grape fruit?
anastasia85 on March 01, 2018:
I messed up and ate half a banana instead a boiled egg for the lunch on the second day! :( Will this affect my results? Also, is it necessary to eat all of the ingredients of a meal at once? I saved half my apple from last night's dinner to eat as a snack closer to bed time.. is this ok, chemically?
AMK on March 01, 2018:
I am allergic to caffeine. What can I substitute for the caffeinated tea or coffee? Will herbal tea work?
Hilary on February 27, 2018:
I’ve done this diet in the past. I was 172 and got down to 150 with this diet and exercise. I just had a baby and gained more weight than i could imagine. I know this diet worked for me before so I’m doing it again! We shall see...
Kk on February 15, 2018:
It sounds like a way to add weight
Audrey Hunt from Pahrump NV on January 24, 2018:
I've used this diet several times and it works like a charm!
Pamela on January 17, 2018:
Will this diet work even with a hypo thyroidism condition?
help on January 14, 2018:
whatt if you don't drink coffee or tea
Mark C on January 12, 2018:
Followed exactly. No exercise. 12 lb loss.
Anna Chasky on January 08, 2018:
Hi! Let’s say I don’t like Grapefruit, do I have too eat the grapefruit in order for the diet to work?
Esmeralda Blanco on December 29, 2017:
how old do you have to be for this to work best
K paz on December 28, 2017:
I’m allergic to apples. Could I potentially do pineapple? Or what would be the closest substitution? I’m actually allergic to a lot of fruit.
Sherry Hoover on November 12, 2017:
I found out I am a diabetic. Can we still do this diet or do we need to do it different.
John boudreau on November 09, 2017:
Worked really good for me, But I followed it to the t , Thank you,
Fadwa on October 10, 2017:
When you say 1cup, How to measure it exactly in grams?
I don't have a measuring cup. So i would like to know
MICHELLE HOUSTON on October 09, 2017:
Is there a good substitute for the broccoli? I hate it
Mark on September 30, 2017:
I lost almost 10 lbs with some modifications.
Day one breakfast less peanut butter and added 1/4 teaspoon jelly.
Day one: Lunch as directed
Day one: Dinner meat was cube steak. Took out apple and made it a whole banana.
Day two breakfast: As directed
Day two lunch: Just ate 2 cups cottage cheese
Day two dinner: Went out with wife for dinner. I had a 8 oz prime rib with no sides. When I got home ate the ice cream and banana
Day three breakfast: Ate Day one's breakfast. Couldnt eat cheese for breakfast
Day three lunch: One beef hotdog and one slice of bread
Day three dinner: As directed
I drank half my body weight in water the first day but after that just had coffee and water with each meal.
Took a 3 day cleanse with it but I did not notice any difference from my normal routine.
I have done this diet many times over the years with various success. Normally between 6-10 lbs. Day two is the hardest and if you eat exactly what is on day three, I have quit. That is the reason I did the modifications this last time.
jack on September 22, 2017:
what can I substitute for broccoli
Liliann on September 18, 2017:
Hello.. just wanted to say thank you,thank you for sharing this eating plan. I am thrilled to announce that I lost 6 pounds!! I had started. On September 16..and loving my on going efforts with this plan. Have over 100 pounds to shed,and this method will be part of it. It's a structure,portion control and am not looking back!! Thank you so very much for sharing about the military diet.. it works for me and my future lifestyle change. Once again..thank you!!
Vanessa on September 14, 2017:
I'm on my third day and I forgot to eat my small apple for breakfast. Is there a problem with eating it with my lunch? Will it make a difference? And is French vanilla ice cream okay?
Nicole hays on September 02, 2017:
So I was just wondering on the first 2days u only drink tea or coffee And no water or anything else or do u drink water too
Chris L on August 21, 2017:
@Michele 5 weeks ago - YES I did this diet in 1987. Exact same except beets are missing. It works. I'm going to run this diet this week and next week. Mon - Wed each week. I have been exercising a lot and lost 35 lbs in 6 months. Now I need a boost for these last 30 lbs. This Diet does work.
This diet was around in the 80s on August 15, 2017:
I used it to lose 20 lbs in 1987. It is verbatim the exact same diet.
Classicalpenguin on August 13, 2017:
Are there any good substitutes for the peanut butter, banana, and tuna since I'm allergic to them?
Olivia on August 09, 2017:
Does this actually work? Right now I'm on the keto diet where you eat no carbs or sugar. I've been on it for like 8 days and lost 4 and a half pounds. Another 4 days, I wasn't really eating so this made me lose 8.5 pounds total. I'm trying to lose 6 more pounds in the next 6 days for a trip. Will this make me gain weight because I've been on keto and my body is used to it so if I eat carbs or sugar..will I gain or will it still work?
Sfhcc on August 07, 2017:
Annmarie on August 01, 2017:
Did everything I was suppose to. Did a fast 45 minute walk in the morning, then did yard work Drank all that water. And lost 1/2 a pound... not happy was a waste of my time. I thought eating ice cream was alittle strange. Had so much hope and now feeling cheated. Not happy!!!
AnnMarie Mc on July 23, 2017:
This is the second time I'm doing the military diet. The first time I did it I lost 7 pounds in three days. I can't drink caffeine and I know that is a huge part of this diet, but I still lost weight. Over the first night I lost 4 pounds. I was thrilled with the results so it encouraged me to keep going. I'm glad to say I don't have much to lose but just wanted to feel less bloated... and this diet worked. The third day is tough and you will be a little hungry but it's worth it because you will feel better. I didn't exercise at all during this diet so I may have had better results if I did. I'm a believer and have told a few friends about it. Good luck everyone. It's only 3 days... try it and stick to it! You get to eat hot dogs and ice cream!
Russ on July 17, 2017:
What about when the 3 days are up? I have about a month to shift as much weight as possible.
Michele on July 13, 2017:
This diet was the biggest craze back in late 80s & 90's. I believe it was called "The Cleveland Clinic diet" & yes I remember having pickled beets w/ some of the dinners. I worked with a bunch of woman that were doing this diet & they claimed it was working for them. Being in my early 20s, my metabolism was so high & had a hard time gaining weight (of course everyone hated me) being 5'2- 115lbs, I decided to to give it a try to see if it did work. I did lose 4lbs. Now, 30 yrs later, 3 children & menopause has striken, & 50lbs heavier, I've decided it's time to try this again. I'm glad there are no beets in this one.That was the only thing I had a hard time with lol! I will post my results! Good luck everyone!
Efrain on July 13, 2017:
Would it be ok to drink water with lemon no sugar?
Micki on July 09, 2017:
Thank you so much for creating such a convenient layout! The shopping list and substitute options are perfectly stated and organized and made starting this process so easy. I'm so excited to try it and hopefully see results! I've lost 25 pounds on normal diet and exercise (a combination of paleo and calorie counting), but I'm looking to change it up with slightly faster results. Thanks again!
Christine on July 06, 2017:
Didn't do a thing, followed it and started out at 181.5 after 3 days of this diet I was 181.3 Whoopee
Esther on July 02, 2017:
I'm weighting 186 pounds right now, I'm 5'5". I'm under the obese group. I did this diet two years ago and a lost a total of 20 pounds in 6 weeks. I was feeling great but unfortunately I went back to my old bad habits and now look at me! I'm ready to start it tomorrow Monday. It does work! But you need to stick to it!
Ally on June 29, 2017:
Am I able to substitute something for the coffee/tea? I don't drink either.
Ben on June 28, 2017:
Is there a subusitue for tuna
done it: its worked: Here's why on June 22, 2017:
Keeping to the specific diet and only substituting the specific choices for what is given is the Key for this to work! This is not only about caloric deficit, its about specific types of foods to jump start your metabolism and bring Ph balance to your body, along with a wide spread swath of macronutrients. Here in America we have a huge issue with 'more is better', we are given humongous portions all our lives in the 'super sized' culture, and many people do not understand how their bodies are supposed to feel with good food in their bodies, or what is feels like to be satisfied because find 'whole foods' to eat these days is challenging.
If you do this specific calorie deficit diet, then go back to eating how you used to, (which for starters, is probably more than 1200 kcal a day) of course you are going to put it back on in the following days off! Allow your stomach to shrink and only eat what you need, listen to your body. This diet (i did it for 4 months and lost 45 lbs) taught me to listen to my body, to feed it the right things when I was hungry and not just follow my emotions or eyes. It taught me to stop eating when I was full...and since my stomach was not so stretched out from over eating...full came quicker! It means I kept off the weight!
Ollie on June 20, 2017:
I'm starting the diet tomorrow.
Initial weight: 87kg
Pharo on June 20, 2017:
Oh please.... the diet works. Drink plenty of water, stop cheating walk 30 minutes and stop making excuses. If it didn't work you were snacking in between and at midnight.
The dude who lost 12lbs on June 19, 2017:
Works grate . Love this diet can't wait 4 days to pass to start it again . And for you who didn't lost any. Go to the gym.
Kiki on June 19, 2017:
"Since I first developed the Military Diet diet in 2007" Maybe people are commenting about you saying you created it because of the first line of this article.
Shyla on June 18, 2017:
What can I substitute for bananas?
Gary Kiracofe on June 12, 2017:
7 pounds the first week and right back on it every Monday thru Wednesday.
Sarah the Nurse on June 09, 2017:
People! Learn to READ! follow the diet exactly! you have to eat normally for 4 days after the 3 day diet bc this is not enough nutrition for your body to run on indefinitely! You have to consider that this is a diet, not a lifestyle!
Kavyaa.S on June 09, 2017:
is there any alternative for chees
Poop on June 06, 2017:
I lost 1 pound not impressed and kidna upset that I waisted my time
Annie on June 05, 2017:
My husband and I have the military diet this morning the first time, hands with had our breakfast. Just want to know so we are prepared for work if we can drink any water on day one or is it just black coffee or tea. Please advise
Zohead Ramuktwala on June 04, 2017:
Starting today- going to be awesome.
I'm 156 and I hope do be down to 145 or maybe even 140 in a few weeks, I'm 5' 9".
I've read a lot of these comments- "I didn't loose too much" or "I gained weight"
Everybody remember to exercise please, I'm running 3 miles every night, doing 200 sit ups every morning, and swimming 1000 meters on day two and three. You can't just expect eating right to get you good results.
Lynnette on June 02, 2017:
I can't eat peanut butter what can I eat instead?
Tricia on May 31, 2017:
Devoloped the diet in 2007????? Wtf! I did this diet in the 90's. You didn't develop shit...
This diet goes work though.
Mar on May 24, 2017:
Just finish I did it just exactly like its post and I just loose 2 lbs not very happy with the result but worth the try!